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The XWERKS blog
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Explore the full collection of articles, research summaries, and practical guides.
How To Increase Testosterone
TL;DR The single biggest controllable factor for testosterone is sleep — research shows sleep under 6 hours nightly causes 10-15% testosterone reduction. Foundation factors...
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How Much Protein In An Egg
TL;DR A large egg contains about 6g of protein — roughly 3.6g in the white and 2.7g in the yolk — plus 5g fat,...
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How Many Carbs Per Day
TL;DR The right daily carb intake depends entirely on your activity level, body size, body composition goals, and metabolic context — there's no universal...
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How Many Carbs In A Banana
TL;DR A medium banana (about 7-8 inches) contains ~27g of total carbohydrates, with ~14g sugar and ~3g fiber. Net carbs (total minus fiber): approximately...
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Complex Carbs
TL;DR "Complex carbs" technically refers to starches and fiber — long chains of glucose molecules — vs. simple sugars (single or double sugar molecules)....
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Healthy Carbs
TL;DR The "healthy carbs vs. unhealthy carbs" framing is less useful than most articles suggest. Most natural carbs are fine; the issues are with...
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Myostatin Inhibitors
TL;DR Myostatin is a real biological target — a protein produced by muscle cells that limits muscle growth. Animals and humans with myostatin mutations...
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Carbs For Triathletes
TL;DR Triathletes need aggressive carb fueling for sessions over 60-90 minutes and during races — current research supports 60-90g/hour during long efforts, with elite...
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Creatine For Triathletes
TL;DR Most triathletes assume creatine is "for lifters" and skip it. The research actually supports modest benefits across all three triathlon disciplines — including...
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Protein For Triathletes
TL;DR Triathletes need substantially more protein than general endurance recommendations suggest — research now supports 1.6-2.2g/kg body weight daily for high-volume triathletes, particularly during...
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Best Creatine For Easy Digestion
TL;DR Most creatine GI issues come from preventable causes — loading doses, taking on empty stomach, poor-quality non-micronized powder, dehydration, taking too much per...
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Fiber - Healthy Digestion
TL;DR Fiber is one of the most-deficient nutrients in modern diets — 95% of Americans don't meet daily fiber recommendations. Affects digestion, blood sugar...
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