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The XWERKS blog
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Explore the full collection of articles, research summaries, and practical guides.
Does Creatine Make You Bloated? What the Science Actually Says
Does creatine make you bloated? The water creatine adds is mostly inside your muscle cells, not subcutaneous puff. Here's why the bloat reputation comes...
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How to Run a Faster 5K: The Complete Training Program
An evidence-based training program to run a faster 5K — threshold work, VO2max intervals, goal-pace sessions, and the supplement strategy that fuels them.
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Traveling With Supplements: The Complete TSA & Packing Guide
Everything you need to fly with supplements — TSA rules for pills, powders, and liquids, how to pack protein and creatine, international restrictions to...
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How to Run a Faster Marathon: Training, Fueling, and Recovery
An evidence-based guide to running a faster marathon — long-run and threshold training, the 60–90g/hour carbohydrate fueling strategy, and the supplements that keep you...
Read articleHow to Run a Faster Mile: The Training Program That Works
An evidence-based training program to run a faster mile — intervals, tempo work, strength, and the supplement strategy that supports speed and recovery.
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What Is Berberine? An Honest Look at 'Nature's Ozempic'
Berberine is a bioactive plant compound that went viral as 'nature's Ozempic' — a misleading label. The honest picture: real clinical evidence for blood...
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What Is Glycine? The Sleep & Collagen Amino Acid
Glycine is the simplest amino acid — a collagen building block and calming neurotransmitter. The honest picture: modest real evidence that ~3g before bed...
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What Is Taurine? An Honest Look Past the Energy-Drink Myths
Taurine is an amino acid your body makes and gets from food, famous as an energy-drink ingredient. The honest picture: it's NOT a stimulant...
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What Is L-Theanine? An Honest Look at the Calm-Focus Amino Acid
L-theanine is an amino acid found in tea, known for calm alertness. Its best-supported use is pairing with caffeine to smooth jitter while keeping...
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Pre-Workout for Endurance: What Actually Works
Endurance athletes need a different pre-workout than lifters: moderate caffeine, carbohydrate availability, and electrolytes — not mega-stimulants, beta-alanine, or pump ingredients. An honest, evidence-based...
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What Are Watermelon Electrolytes? An Honest Look at the Category
Watermelon electrolyte products are electrolyte mixes with watermelon as flavor and a minor functional ingredient. The honest picture: meaningful electrolytes come from added minerals,...
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What Is Activated Charcoal? An Honest Look at the Real Risks
Activated charcoal is a real medical tool for hospital poisoning treatment, marketed in wellness for detox, hangovers, and teeth whitening. The honest picture: serious...
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