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The XWERKS blog
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Explore the full collection of articles, research summaries, and practical guides.
What is GABA?
TL;DR GABA (gamma-aminobutyric acid) is the brain's primary inhibitory neurotransmitter — it calms neural activity, supports relaxation, and plays a central role in sleep,...
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Protein powder for bodybuilders over 40
TL;DR After 40, muscle becomes progressively resistant to anabolic stimuli — the same dose of protein and training produces less muscle protein synthesis than...
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Creatine For Soccer Players
TL;DR Soccer's 90-minute repeated-sprint demand makes it one of the best-researched team sports for creatine. Multiple studies specifically on soccer players document improvements in...
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Creatine For Basketball Players
TL;DR Basketball is a textbook repeated-sprint sport — hundreds of explosive efforts per game (sprints, jumps, cuts, drives) make it one of the most...
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Pre-Workout For Hockey
TL;DR Hockey is the classic repeated-sprint sport: 30-90 second shifts of near-maximal effort, 2-3 minute bench recoveries, across 60 minutes of regulation time. Target...
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Pre-Workout for Rugby
TL;DR Rugby is a full-contact repeated-sprint sport — 80 minutes of alternating sprints, collisions, scrums, and sustained running. Target profile: moderate caffeine (200-300mg for...
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Best Tasting Whey Protein
TL;DR Taste is the #1 reason people abandon protein powder — even a clinically perfect formula fails if you can't finish the tub. The...
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Pre Workout For Beginners
TL;DR You don't need pre-workout to start training. If you're new to the gym, nail sleep, protein, and consistent training first — pre-workout is...
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Best Carb Source For Athletes
TL;DR There's no single "best" carb for athletes — the right carb depends on when you're eating it and how long you'll be training....
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Cortisol belly
TL;DR "Cortisol belly" is real but oversimplified. Chronic elevated cortisol does preferentially deposit visceral fat — but in most people searching this term, the...
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Pre Workout Vs Coffee
TL;DR For pure caffeine effects, coffee and pre-workout perform similarly at matched caffeine doses. The research doesn't support large performance differences when caffeine is...
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Vitamins For Energy
TL;DR Vitamins don't "give" you energy — they fix deficiencies that sap it. If you're not actually deficient, supplementing produces minimal effect on how...
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