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The XWERKS blog
Nutrition & hydration
Food, fluids, and workout fuel: make the everyday decisions simpler.
Magnesium - What You Need To Know
TL;DR Magnesium is one of the most-deficient nutrients in modern diets — an estimated 50% of Americans don't meet the recommended daily intake. Affects...
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Carbs For Marathon Runners
TL;DR Marathon performance lives or dies on carbohydrate strategy. The marathon distance depletes muscle glycogen reserves, requires substantial intra-race fueling, and demands carb-loading practiced...
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Hot weather training supplementation
TL;DR Hot weather training requires a fundamentally different hydration and nutrition approach than temperate training. Sweat losses can reach 2-3 liters per hour in...
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Best Carb Source For Athletes
TL;DR There's no single "best" carb for athletes — the right carb depends on when you're eating it and how long you'll be training....
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Vitamins For Energy
TL;DR Vitamins don't "give" you energy — they fix deficiencies that sap it. If you're not actually deficient, supplementing produces minimal effect on how...
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Supplements For High Cortisol
TL;DR Cortisol itself isn't the enemy — chronic elevation is. Before supplementing, address the drivers: poor sleep, excessive caffeine, under-recovery from training, chronic work...
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Best Supplements for Muscle Growth
The Best Supplements for Muscle Growth (Ranked by Evidence) TL;DR Only three supplements have strong research evidence for directly supporting muscle growth: whey protein,...
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Intra Workout Carbs For Muscle Growth
Sip Carbs While You Lift: The Cortisol-Cutting Case for Intra-Workout Fuel TL;DR A well-known but underrated 2001 study found that sipping carbohydrate during lifting...
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Best Supplements for Spartan Race Training
Best Supplements for Spartan Race Training TL;DR Spartan Race training requires supplements that support endurance, strength, grip, and recovery simultaneously. Single-focus endurance or bodybuilding...
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How to Maintain Muscle on Semaglutide
How to Maintain Muscle on Semaglutide: A Complete Guide TL;DR Without intervention, ~40% of weight lost on semaglutide comes from lean muscle mass (Wilding...
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Supplements for GLP-1 Muscle Loss
Supplements for GLP-1 Muscle Loss: The Evidence-Based Protocol TL;DR GLP-1 medications (semaglutide/Wegovy/Ozempic, tirzepatide/Mounjaro/Zepbound) cause substantial muscle loss — 25-40% of weight lost is lean...
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Protein Intake for Longevity
Protein Intake for Longevity: What the Research Actually Shows TL;DR The protein-longevity question is more nuanced than headlines suggest. The often-cited Levine 2014 study...
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