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The XWERKS blog
Nutrition & hydration
Food, fluids, and workout fuel: make the everyday decisions simpler.
What Are Trace Minerals? An Honest Guide
Trace minerals are essential minerals the body needs in tiny amounts — iron, zinc, copper, selenium, iodine and more. What they do, which deficiencies...
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What Is C3G? An Honest Look at Cyanidin-3-Glucoside
C3G (cyanidin-3-glucoside) is an anthocyanin pigment found in dark berries and black rice, marketed as a nutrient partitioning and glucose disposal agent. The honest...
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Vitamin D from Sun vs Supplement: The Honest Comparison
Both sun and vitamin D supplements work; the better choice depends on latitude, lifestyle, skin tone, and other individual factors. No universal winner. Practical...
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Pre-Match Nutrition Tennis: The Timing-Based Framework
Pre-match nutrition for tennis depends on timing windows. Best foods 3-4 hours before, 1-2 hours before, 30-60 min before, and immediately before match start.
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Resistant Starch Benefits: Honest Research Review
Resistant starch ferments in colon to produce butyrate, supporting gut health. Modest blood sugar and metabolic benefits. The four types and practical food sources.
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Carb Backloading: Research vs. Marketing Honest Review
Carb backloading concentrates carbs in evening post-workout. Theoretical mechanism vs research outcomes. Where it works, where claims exceed evidence.
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How Many Carbs to Lose Belly Fat? The Honest Answer
No specific carb number targets belly fat. Spot reduction myth, subcutaneous vs visceral fat distinction, and the actual fat loss framework that works.
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Net Carbs Explained: When It Matters, When It's Misused
Net carbs subtracts fiber and sugar alcohols from total carbs. Real concept; heavily exploited by packaged food marketing. When it matters and when it's...
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Low Carb vs Keto: The Biological Difference Explained
Low-carb is broad (50-150g daily); keto specifically produces nutritional ketosis (under 50g). The biological difference, macro comparisons, and who benefits from each.
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Carbs vs Protein for Muscle Building
Muscle building requires both carbs and protein — different roles, not competing. Protein for building blocks; carbs for training intensity and recovery.
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Best Carbs After Workout: Recovery Nutrition Framework
TL;DR Optimal post-workout carbs depend on session intensity and timing of next training. Hard sessions and back-to-back training days warrant aggressive post-workout carb intake;...
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Best Carbs Before Workout: Timing-Based Food Guide
TL;DR The best pre-workout carb depends on how long before training you're eating. Three windows, three different answers. 2-3 hours before: a real meal...
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