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The XWERKS blog
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Explore the full collection of articles, research summaries, and practical guides.
Supplements For High Cortisol
TL;DR Cortisol itself isn't the enemy — chronic elevation is. Before supplementing, address the drivers: poor sleep, excessive caffeine, under-recovery from training, chronic work...
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Protein For Women
TL;DR Women need the same research-backed protein intake as men by body weight: 1.6–2.2g per kg body weight daily for active women. The RDA...
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Best Supplements for Men
TL;DR What a 25-year-old man needs is different from what a 55-year-old man needs. Generic "supplements for men" lists miss this — the right...
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Best Supplements for Muscle Growth
The Best Supplements for Muscle Growth (Ranked by Evidence) TL;DR Only three supplements have strong research evidence for directly supporting muscle growth: whey protein,...
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Supplements for Athletes
Supplements for Athletes: The Evidence-Based Guide TL;DR Most "athlete supplements" marketed to the public are not supported by research. The short list of supplements...
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Pre-Workout for Weight Loss
Pre-Workout for Weight Loss: The Honest Version TL;DR Pre-workout is not a fat burner. Caffeine's direct thermogenic effect is real but small — roughly...
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Intra Workout Carbs For Muscle Growth
Sip Carbs While You Lift: The Cortisol-Cutting Case for Intra-Workout Fuel TL;DR A well-known but underrated 2001 study found that sipping carbohydrate during lifting...
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Pre-Workout for Women
TL;DR The research on caffeine, citrulline, and beta-alanine is just as strong in women as in men — there's no physiological reason women need...
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Pre-Workout for Boxing
Pre-Workout for Boxing: What Works and What Doesn't TL;DR Boxing is a repeated-sprint sport with 3-minute rounds — explosive efforts, aerobic-anaerobic blending, and sustained...
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Protein Powder for Cyclists
Protein Powder for Cyclists: The Recovery Guide TL;DR Cyclists need more protein than commonly cited — target 1.6-1.8g per kg body weight daily, higher...
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Protein Powder for CrossFit
Protein Powder for CrossFit: Recovery for Hybrid Demand TL;DR CrossFit creates hybrid strength + endurance + gymnastics demand — recovery requires protein intakes toward...
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Protein Powder for Runners
Protein Powder for Runners: How Much, When, and Why TL;DR Runners need more protein than commonly cited RDA — target 1.6-1.8g per kg body...
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