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The XWERKS blog
Nutrition & hydration
Food, fluids, and workout fuel: make the everyday decisions simpler.
The Best Supplements for Pickleball
The Best Supplements for Pickleball: An Evidence-Based Guide TL;DR Pickleball is a repeated-sprint sport — 10-30 second rallies of explosive movement separated by brief...
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Why Influencers Are Quietly Quitting the Carnivore Diet
For years, they swore by it. Steak for breakfast, ribeyes for dinner, and nothing else. The carnivore diet—eating only animal products while eliminating all...
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The Best Supplements for Weight Loss
The Best Supplements for Weight Loss: What Actually Works TL;DR No supplement replaces the foundations: caloric deficit + adequate protein + resistance training +...
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BCAAs vs EAAs
BCAAs vs EAAs: What's the Difference and Which Should You Take? EAAs (essential amino acids) beat BCAAs (branched-chain amino acids) for muscle building —...
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Electrolyte Powders vs Sports Drinks
Electrolyte Powders vs Sports Drinks: A Science-Based Showdown Hydration is one of the most overlooked aspects of performance. Whether you’re training in the gym,...
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Supplements That Don’t Break a Fast
Supplements That Don't Break a Fast (and Which Ones Do) Most supplements don't break a fast. Creatine, electrolytes, caffeine, adaptogens (ashwagandha, rhodiola), vitamin D,...
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Macro Calculator
Wondering how many calories and macros you should be eating? This calculator makes it simple. Just enter your age, sex, weight, height, and activity...
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Can Low-Carb Diets Hurt Your Muscle Gains?
Low-carbohydrate (low-carb) diets are often praised for their fat-loss benefits, blood sugar control, and appetite regulation. But if your goal is building muscle, going...
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Sleep Tight With Kiwis
Research involved 15 elite athletes, including national-level sailors and middle-distance runners, with an average age of 23.2 years. Over a five-week period, participants consumed...
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Top 5 High-Protein Fast Food Orders
Top 5 High-Protein Fast Food Orders TL;DR Hitting your daily protein target doesn't stop when you're traveling or slammed at work — most major...
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The Perfect Homemade Electrolyte Drink
Electrolyte drinks play a vital role in maintaining hydration by replenishing essential minerals lost through sweat. While commercial electrolyte drinks and packets are becoming...
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Carbs: Fueling Your Focus and Performance
Carbohydrates are your body's preferred source of energy. When you consume carbs, they're broken down into glucose, which fuels your muscles and brain. Given...
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