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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 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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Supplements for Muscle Preservation After 50
Protein
Apr 15, 2026 · 9 min
Supplements for Muscle Preservation After 50
Supplements for Muscle Preservation After 50 TL;DR Adults lose 3-8% of muscle mass per decade after age 30, accelerating to...
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Protein Powder in Coffee
Protein
Apr 14, 2026 · 8 min
Protein Powder in Coffee
Protein Powder in Coffee: How to Add It Without Clumping TL;DR Yes — protein powder in coffee works, but requires...
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Best Meal Replacement Shakes
Protein
Apr 13, 2026 · 7 min
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...
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Protein Powder Myths Debunked
Protein
Mar 31, 2026 · 9 min
Protein Powder Myths Debunked
Protein Powder Myths Debunked: What the Research Actually Shows Protein powder has been mainstream for decades and the misinformation around...
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Top 5 High-Protein Fast Food Orders
Nutrition
Aug 06, 2024 · 9 min
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...
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