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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.

Krill Oil vs Fish Oil
fish oil
May 08, 2017 · 2 min
Krill Oil vs Fish Oil
Omega-3s (EPA and DHA) are essential fatty acids critical to multiple functions in your body. 'Essential' means they must be...
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Hack Your Sleep
Science
Aug 25, 2016 · 3 min
Hack Your Sleep
Sleep is really the only way to truly recover and often the most neglected. Deep, quality sleep is one of the...
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5 Reasons To Use Creatine
creatine
Jul 07, 2016 · 2 min
5 Reasons To Use Creatine
Creatine is a fuel source that helps to rapidly produce ATP - a high energy molecule used for energy in the...
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The Ultimate Whey Protein Guide
Protein
Apr 20, 2016 · 2 min
The Ultimate Whey Protein Guide
Not all protein is created equal, here is a handy guide to make it easier when you are shopping for...
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The Key Factors to Warming Up: Part One
Science
Feb 18, 2016 · 3 min
The Key Factors to Warming Up: Part One
Dynamic Functional Mobility I am asked many times a week what is the best way to warm up for training....
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Mythbusters: 5 Flexible Dieting Myths
Protein
Nov 11, 2015 · 6 min
Mythbusters: 5 Flexible Dieting Myths
This is my quick, yet purposeful edition of Mythbusters. I will be talking a bit about a style of nutrition that...
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5 Things to Know About Recovery
Science
Oct 26, 2015 · 4 min
5 Things to Know About Recovery
Recovery is a hot and trending word in the fitness and athletic worlds. You can search #recovery on Instagram and find loads...
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5 Quick Tips To Improve Overhead Mobility
Science
Aug 25, 2015 · 2 min
5 Quick Tips To Improve Overhead Mobility
1. Start with the pelvis. To lock out overhead the pelvis should be in a posterior tilt, meaning glutes engaged...
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Whey Protein vs Beef Protein Powder
Protein
Aug 16, 2015 · 8 min
Whey Protein vs Beef Protein Powder
In recent years, beef protein powder has gained popularity with the rise of the Paleo Diet. It seems it would...
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Ignite
Jul 19, 2015 · 2 min
How Lactic Acid and Caffeine Increase Anabolic Activity
Sports scientist at the University of Japan conducted a study on the effects of supplementation with two ingredients found in...
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When to Drink a Protein Shake
Protein
Jun 23, 2015 · 2 min
When to Drink a Protein Shake
Pre, post, in the morning, at lunch? When should you drink your protein shake? Like many answers - it depends. Let's...
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Whey Protein Isolate vs Hydrolyzed
Protein
Jun 09, 2015 · 7 min
Whey Protein Isolate vs Hydrolyzed
Whey Protein Isolate vs. Hydrolyzed Whey: Is "Pre-Digested" Protein Worth the Premium? Hydrolyzed whey is marketed as the "faster-absorbing, easier-digesting,...
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