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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.

Protein For Triathletes
Protein
Apr 30, 2026 · 11 min
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...
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Best Creatine For Easy Digestion
creatine
Apr 29, 2026 · 16 min
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,...
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Fiber - Healthy Digestion
Apr 29, 2026 · 12 min
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....
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Elderberry  - The Immunity Herb
Apr 29, 2026 · 10 min
Elderberry - The Immunity Herb
TL;DR Elderberry (Sambucus nigra) is one of the most-marketed immune supplements — and one with modest but real research support...
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Melatonin - The Sleep Hormone
Apr 29, 2026 · 11 min
Melatonin - The Sleep Hormone
TL;DR Melatonin is a hormone the body produces naturally to regulate sleep-wake cycles. Supplemental melatonin is best used as a...
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Probiotics - What Do They Do?
Apr 29, 2026 · 10 min
Probiotics - What Do They Do?
TL;DR Probiotics are live microorganisms intended to support gut health when consumed in adequate amounts. The research is genuinely promising...
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Calcium - A Breakdown
Apr 28, 2026 · 10 min
Calcium - A Breakdown
TL;DR Calcium is the most abundant mineral in the body — 99% stored in bones and teeth, 1% in soft...
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Vitamin B12 - What To Know
Apr 28, 2026 · 8 min
Vitamin B12 - What To Know
TL;DR Vitamin B12 is critical for red blood cell formation, neurological function, DNA synthesis, and energy metabolism. Deficiency produces fatigue,...
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Magnesium - What You Need To Know
Apr 28, 2026 · 10 min
Magnesium - What You Need To Know
TL;DR Magnesium is one of the most-deficient nutrients in modern diets — an estimated 50% of Americans don't meet the...
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Supplements For Running
Apr 27, 2026 · 15 min
Supplements For Running
TL;DR Runners need a tighter, more focused supplement framework than general gym-goers because of running-specific issues — iron deficiency risk,...
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Best Grass Fed Whey Protein
Whey Protein
Apr 27, 2026 · 16 min
Best Grass Fed Whey Protein
TL;DR "Grass-fed whey" labeling is loosely regulated in the US. Most American "grass-fed whey" products come from cows that graze...
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Carbs For Marathon Runners
Cluster Dextrin
Apr 27, 2026 · 12 min
Carbs For Marathon Runners
TL;DR Marathon performance lives or dies on carbohydrate strategy. The marathon distance depletes muscle glycogen reserves, requires substantial intra-race fueling,...
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