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The XWERKS blog
research
Explore the full collection of articles, research summaries, and practical guides.
How Long Do Supplements Take to Work? What Studies Show
Caffeine, creatine, vitamin D and omega-3s follow different timelines. Here is what human studies measured—and how to judge your own supplement routine.
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Creatine Without Exercise: What a New 12-Week Study Found
A new 12-week trial examined creatine with and without exercise. Explore the lean-tissue results, why water affects interpretation, and what the findings mean for...
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Shilajit Benefits for Men: What Recent Research Shows
New research summary: a 90-day shilajit preprint reported strength, recovery and testosterone changes—but has not been peer reviewed.
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 articleBest Creatine for Muscle Growth (2026): What the Research Says
Best Creatine for Muscle Growth: Why Monohydrate Still Wins Short answer: the best creatine for muscle growth is plain creatine monohydrate at 5g per...
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...
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What Is Black Maca Root Powder? An Honest Research Review
Black maca is a color variety of the Peruvian maca root, marketed for libido, fertility, energy, and athletic performance. The honest evidence: small inconsistent...
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What Is Royal Jelly? An Honest Research Review
Royal jelly is a bee secretion marketed for energy, anti-aging, immunity, and fertility. The 'queen bee' story doesn't transfer to humans, the research is...
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What Is Hydrogen Water? An Honest Research Review
Hydrogen water is regular water with extra dissolved hydrogen gas, marketed for antioxidant effects, recovery, and energy. The research is early-stage, small, and mixed...
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What Is Benfotiamine? An Honest Research Review
Benfotiamine is a synthetic, better-absorbed form of vitamin B1 (thiamine), most studied for diabetic complications where evidence is genuine but mixed. For healthy well-nourished...
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Are 10,000 Steps a Day Actually Necessary? The Research vs. The Marketing
The 10,000-step target wasn't derived from research — it came from a 1965 Japanese pedometer marketing campaign. What the actual dose-response evidence shows, age-appropriate...
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Continuous Glucose Monitor (CGM) for Athletes: Honest Research Review
CGMs have value for athletes in specific time-limited applications (race fueling rehearsal, GI troubleshooting, learning periods) but the continuous lifestyle monitoring marketing often exceeds...
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