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The XWERKS blog
Protein
Practical protein advice, from your daily intake to the powder that fits your routine.
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 active women. The RDA...
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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 muscle growth: whey protein,...
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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 body weight daily, higher...
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Protein Powder for CrossFit
At a glance CrossFit creates hybrid strength + endurance + gymnastics demand — recovery requires protein intakes toward the upper end of athlete ranges:...
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Protein Powder for Runners
Protein Powder for Runners: How Much, When, and Why TL;DR Runners need more protein than commonly cited RDA — target 1.6-1.8g per kg body...
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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 lean muscle mass (Wilding...
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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 weight lost is lean...
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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 often-cited Levine 2014 study...
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Whey Protein for Preventing Muscle Loss with Age
Whey Protein for Preventing Muscle Loss with Age TL;DR Older adults experience "anabolic resistance" — a blunted muscle protein synthesis (MPS) response to protein....
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Protein Powder in Coffee
Protein Powder in Coffee: How to Add It Without Clumping TL;DR Yes — protein powder in coffee works, but requires the right technique to...
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Protein Powder for Weight Gain: Whey vs Mass Gainers
Choose between whey, homemade shakes, and mass gainers based on your calorie and protein needs. Includes three adjustable recipes, checked nutrition estimates, and a...
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Is Protein Powder Good for You?
Is Protein Powder Good for You? An Honest Look TL;DR Yes — protein powder is safe and beneficial for nearly everyone when used appropriately....
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