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The XWERKS blog
Nutrition & hydration
Food, fluids, and workout fuel: make the everyday decisions simpler.
Sarcopenia Prevention Supplements
Sarcopenia Prevention Supplements: An Evidence-Based Guide TL;DR Sarcopenia (age-related muscle loss) affects ~30% of adults over 60 and 50% over 80. It's a leading...
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Muscle Recovery Supplements
Muscle Recovery Supplements: What Actually Works TL;DR The evidence-backed muscle recovery supplements are surprisingly few: whey protein, creatine, carbs/electrolytes, omega-3s, and tart cherry. Most...
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What Is Bulking?
What Is Bulking? Lean Bulking vs. Dirty Bulking Explained TL;DR Bulking is a deliberate caloric surplus combined with resistance training to maximize muscle growth,...
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Best Meal Replacement Shakes
Best Meal Replacement Shakes: What Actually Works TL;DR A good meal replacement shake should deliver 25-40g protein, 30-50g carbs, 10-20g healthy fats, and key...
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Cluster Dextrin & Intra-Workout Fueling
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What Is Thermogenesis?
What Is Thermogenesis? How Your Body Burns Calories at Rest TL;DR Thermogenesis is heat production in the body — and every calorie you burn...
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Vitamin D3 + K2
Vitamin D3 + K2: Why They Belong Together Vitamin D3 helps your body absorb calcium from food. Vitamin K2 directs that calcium into your...
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How Many Calories Are in a Pound of Fat?
How Many Calories Are in a Pound of Fat? The commonly cited number is 3,500 calories per pound of fat — a figure popularized...
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Should You Take Electrolytes Before Bed?
Should You Take Electrolytes Before Bed? Taking electrolytes before bed can improve sleep quality and overnight recovery — particularly magnesium, which supports muscle relaxation...
Read articleCluster Dextrin vs. Gatorade vs. LMNT vs. Liquid IV
Nutrition Science Cluster Dextrin vs. Gatorade vs. LMNT vs. Liquid IV The research-backed breakdown of what actually fuels performance — and what's just flavored...
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Cluster Dextrin: The Carb That Changed Sports Nutrition
Highly Branched Cyclic Dextrin (HBCD) is rewriting the rules on workout fuel. Here's what the research actually says — and why it matters for...
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Supplement Guide for Hyrox Athletes
Supplement Guide for Hyrox Athletes: The Evidence-Based Stack TL;DR Hyrox is a hybrid endurance-strength race — 8 × 1km runs alternating with 8 functional...
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