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The XWERKS blog
Nutrition & hydration
Food, fluids, and workout fuel: make the everyday decisions simpler.
Best Carb Drink for Long Swim Workouts
For a long swim workout, choose a carb drink you can actually access during the session and fit into a practiced food and fluid...
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Best Carb Drink for Ultramarathons
For ultramarathons, choose the drink around the whole fueling plan: carbohydrate from bottles and food, sodium from all sources, and reliable refills.
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Best Sports Drink for Rucking
A rucking-specific sports-drink guide that separates carbohydrate fuel from electrolytes and helps you plan around route length and refill access.
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Best Carb Drink for Two-a-Day Workouts
A buyer guide for training twice a day, with carb-drink comparisons and clear examples for combining a bottle with meals and snacks.
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Best Sports Drink for Indoor Cycling
A trainer-ride sports-drink guide covering bottle math, carbohydrate needs, electrolyte comparisons, and practical indoor preparation.
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Best Carb Drink for Athletes Who Don’t Like Gels
A liquid-fuel buyer guide for athletes who dislike gels, with product comparisons and serving math for replacing the carbohydrate contribution.
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Nutrition for Night-Shift Lifters: When to Eat and Train
A flexible meal-and-training framework for overnight workers, with a sample schedule, protein planning, and caffeine timing tied to bedtime.
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Sweat Rate vs Sweat Sodium: Which Should You Measure?
Two runners can lose the same amount of sweat but different amounts of sodium. Learn what each measurement tells you and how to interpret...
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How to Train Your Gut for Running: A Practical Fueling Plan
A practical guide to rehearsing race fuel, adjusting carbohydrate intake gradually, and tracking what your stomach tolerates on the run.
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Carb Mouth Rinsing: Can Swishing a Sports Drink Help Performance?
What carbohydrate mouth-rinse studies actually show, why results differ, and when swallowing fuel matters more than experimenting with a rinse.
Read articleCan You Build Muscle in a Calorie Deficit?
TL;DR Yes — but not equally well for everyone. Building muscle while losing fat ("body recomposition") is well documented in specific populations and much...
Read articleWalking After Meals: A Simple Habit for Metabolic Health
TL;DR Light walking after eating reduces the post-meal blood glucose rise compared with sitting — one of the best-supported, lowest-effort habits in this whole...
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