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The Xwerks Blog

Science, Training &
Real Results.

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

High-Protein Overnight Oats
Protein
May 19, 2026 · 9 min
High-Protein Overnight Oats
How to make high-protein overnight oats with XWERKS Grow — roughly 30-40g protein per jar, no cooking. The core method,...
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How Much Protein In An Egg
Protein
Apr 30, 2026 · 15 min
How Much Protein In An Egg
TL;DR A large egg contains ~6g of protein — split between ~3.6g in the white and ~2.7g in the yolk....
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Protein For Triathletes
Protein
Apr 30, 2026 · 11 min
Protein For Triathletes
TL;DR Triathletes need substantially more protein than general endurance recommendations suggest — research now supports 1.6-2.2g/kg body weight daily for...
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Protein For Marathon Runners
Protein
Apr 27, 2026 · 10 min
Protein For Marathon Runners
TL;DR Marathon runners chronically underconsume protein compared to research-backed targets. The default endurance dietary advice (1.0-1.2g/kg) is below current sports...
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Best Tasting Whey Protein
Protein
Apr 23, 2026 · 11 min
Best Tasting Whey Protein
TL;DR Taste is the #1 reason people abandon protein powder — even a clinically perfect formula fails if you can't...
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Protein For Women
Protein
Apr 23, 2026 · 12 min
Protein For Women
TL;DR Women need the same research-backed protein intake as men by body weight: 1.6–2.2g per kg body weight daily for...
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Best Supplements for Muscle Growth
Beta Alanine
Apr 22, 2026 · 11 min
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...
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Protein Powder for Cyclists
Protein
Apr 21, 2026 · 4 min
Protein Powder for Cyclists
Protein Powder for Cyclists: The Recovery Guide TL;DR Cyclists need more protein than commonly cited — target 1.6-1.8g per kg...
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Protein Powder for CrossFit
Protein
Apr 21, 2026 · 5 min
Protein Powder for CrossFit
Protein Powder for CrossFit: Recovery for Hybrid Demand TL;DR CrossFit creates hybrid strength + endurance + gymnastics demand — recovery...
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How to Maintain Muscle on Semaglutide
creatine
Apr 16, 2026 · 10 min
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...
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Supplements for GLP-1 Muscle Loss
creatine
Apr 16, 2026 · 12 min
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...
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Protein Intake for Longevity
Nutrition
Apr 15, 2026 · 9 min
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...
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