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The Xwerks Blog

Science, Training &
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Research-backed insights on performance nutrition, training strategy, and the science behind what actually works.

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protein
Aug 27, 2026 · 4 min
How Much Protein Do You Need on Rest Days?
TL;DR Keep protein the same on rest days. Same 1.6-2.2g/kg you'd eat on a training day — there's no good...
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protein
Aug 24, 2026 · 5 min
Animal Protein vs Plant Protein for Muscle Building
TL;DR Per gram, animal protein has a modest edge for muscle building — higher leucine, better digestibility, complete amino acid...
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protein
Aug 20, 2026 · 5 min
Leucine and Muscle Growth: Why Protein Quality Matters
TL;DR Leucine is the amino acid that switches on muscle protein synthesis — it acts as a signal, not just...
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protein
Aug 18, 2026 · 5 min
What Makes New Zealand Whey Different?
TL;DR New Zealand whey's reputation rests on farming practice and regulation, not on a different protein molecule. The amino acids...
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protein
Aug 15, 2026 · 5 min
Protein Isolate vs Concentrate for Digestion
TL;DR If protein powder gives you bloating, gas, or cramping, lactose is the most likely culprit — and that's the...
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protein
Aug 13, 2026 · 5 min
Does a High-Protein Diet Damage Your Kidneys?
TL;DR For people with healthy kidneys, high-protein diets have not been shown to cause kidney damage. Multiple systematic reviews and...
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protein
Aug 10, 2026 · 5 min
Protein for People Who Don't Have a Big Appetite
TL;DR If you fill up fast, the fix isn't eating more volume — it's raising protein density per bite so...
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protein
Aug 08, 2026 · 4 min
The Best High-Protein Breakfasts Without Eggs
TL;DR Eggs dominate high-protein breakfast advice, which is unhelpful if you have an allergy, don't eat them, or are simply...
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protein
Aug 08, 2026 · 5 min
How to Eat 150 Grams of Protein Per Day
TL;DR 150g of protein sounds like a lot until you break it down: four feedings of roughly 35-40g each. That's...
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protein
Aug 07, 2026 · 5 min
Why Protein Needs Increase During Weight Loss
TL;DR Protein requirements go up when calories go down — typically to 2.0-2.4g/kg during a deficit, higher than the 1.6-2.2g/kg...
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protein
Aug 06, 2026 · 5 min
Whey Protein Before or After a Workout
TL;DR For most people it makes very little difference. Total daily protein is the dominant variable; the pre-versus-post debate is...
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protein
Aug 05, 2026 · 5 min
Protein Before Bed: Does It Improve Muscle Recovery?
TL;DR Pre-sleep protein does increase overnight muscle protein synthesis — that finding is well replicated. Whether it produces extra muscle...
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