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The XWERKS blog
Nutrition & hydration
Food, fluids, and workout fuel: make the everyday decisions simpler.
Glycemic Index vs Glycemic Load: The Practical Difference
TL;DR Glycemic index (GI) measures how fast a food raises blood sugar in a 50g carbohydrate test serving. Glycemic load (GL) accounts for actual...
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Carb Cycling for Fat Loss: Honest Research Review
TL;DR Carb cycling means strategically alternating high-carb and low-carb days based on training intensity, theoretical hormonal advantages, or psychological sustainability. Real concept; marketing often...
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How Many Carbs Per Day
TL;DR The right daily carb intake depends entirely on your activity level, body size, body composition goals, and metabolic context — there's no universal...
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How Many Carbs In A Banana
TL;DR A medium banana (about 7-8 inches) contains ~27g of total carbohydrates, with ~14g sugar and ~3g fiber. Net carbs (total minus fiber): approximately...
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Complex Carbs
TL;DR "Complex carbs" technically refers to starches and fiber — long chains of glucose molecules — vs. simple sugars (single or double sugar molecules)....
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Healthy Carbs
TL;DR The "healthy carbs vs. unhealthy carbs" framing is less useful than most articles suggest. Most natural carbs are fine; the issues are with...
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Carbs For Triathletes
TL;DR Triathletes need aggressive carb fueling for sessions over 60-90 minutes and during races — current research supports 60-90g/hour during long efforts, with elite...
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Fiber - Healthy Digestion
TL;DR Fiber is one of the most-deficient nutrients in modern diets — 95% of Americans don't meet daily fiber recommendations. Affects digestion, blood sugar...
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Elderberry - The Immunity Herb
TL;DR Elderberry (Sambucus nigra) is one of the most-marketed immune supplements — and one with modest but real research support for upper respiratory infection...
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Probiotics - What Do They Do?
TL;DR Probiotics are live microorganisms intended to support gut health when consumed in adequate amounts. The research is genuinely promising for specific conditions; marketing...
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Calcium - A Breakdown
TL;DR Calcium is the most abundant mineral in the body — 99% stored in bones and teeth, 1% in soft tissues for muscle contraction,...
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Vitamin B12 - What To Know
TL;DR Vitamin B12 is critical for red blood cell formation, neurological function, DNA synthesis, and energy metabolism. Deficiency produces fatigue, cognitive issues, neurological symptoms,...
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