Grow
$19.99
Free Shipping Over $75
30 Day Guarantee
The XWERKS blog
Protein
Practical protein advice, from your daily intake to the powder that fits your routine.
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 it. The failure point...
Read articleWhy 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 used for muscle gain....
Read articleWhey 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 a rounding error next...
Read articleHow Much Protein Do You Need to Build Muscle?
TL;DR For building muscle, the research converges on 1.6-2.2g of protein per kg of body weight per day — roughly 0.7-1.0g per pound. A...
Read articleProtein Shake Recipes for Weight Gain: 7 Shakes From 650 to 1,200 Calories
TL;DR Weight gain is a calories problem, and liquid calories are the easiest calories — a 700-1,000 calorie shake takes 3 minutes to make...
Read article
Anabolic French Toast: 48g of Protein That Tastes Like Dessert
TL;DR Anabolic french toast is the viral high-protein version of french toast: whole eggs + egg whites + whey protein in the custard, cooked...
Read articleHigh Protein Breakfast Ideas: 25-40g Before You Leave the House
TL;DR Breakfast is where most people's daily protein falls apart — a bagel, cereal, or pastry breakfast delivers 5-12g when the day's first feeding...
Read articleHow Many Scoops of Protein a Day Is Too Much? The Actual Math
TL;DR For healthy adults, 1-3 scoops of whey per day (25-75g protein) is completely fine — the practical ceiling is about total daily protein...
Read articleDoes Whey Protein Cause Acne? What the Research Actually Shows
TL;DR The honest answer: whey protein can contribute to acne in susceptible people, but it doesn't cause acne in most users. The dairy-acne connection...
Read articleHigh Protein Snacks: 40+ Options That Actually Hit Your Macros
TL;DR A useful high-protein snack delivers at least 10g protein — ideally 15-30g — with reasonable calories. Most "protein" marketed snacks deliver 5-8g with...
Read articleBest Protein Powder for Weight Loss (2026): What Actually Helps
Best Protein Powder for Weight Loss: What Actually Helps You Lose Fat Short answer: the best protein powder for weight loss is a clean...
Read articleBest Protein Powder for Muscle Gain (2026): What the Research Says
Best Protein Powder for Muscle Gain: What the Research Actually Supports Short answer: for building muscle, the best protein powder is a whey isolate...
Read article