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The XWERKS blog
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Explore the full collection of articles, research summaries, and practical guides.
Creatine for Cyclists
Creatine for Cyclists: The Honest Guide to Power-to-Weight TL;DR Creatine is a nuanced decision for cyclists due to power-to-weight sensitivity. The 1-2 lbs intracellular...
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Creatine for Runners
Creatine for Runners: What the Research Actually Says TL;DR Creatine has been underused by runners for decades due to outdated concerns about weight gain....
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Pre-Workout for BJJ
Pre-Workout for BJJ: The Evidence-Based Guide TL;DR BJJ is a grip-dependent combat sport with explosive scrambles, sustained isometric holds, and 5-7 minute anaerobic roll...
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Pre-Workout for Hiking
Pre-Workout for Hiking: Does It Actually Help? TL;DR Pre-workout can meaningfully improve hiking performance — particularly for long-day hikes, summit attempts, or elevation gain...
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Pre-Workout for Cycling
Pre-Workout for Cycling: The Evidence-Based Guide TL;DR Cycling is exceptionally caffeine-responsive — research shows 3-6mg/kg caffeine improves time trial performance and FTP efforts in...
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Pre-Workout for Running
TL;DR Caffeine is the single most-researched ergogenic aid for running — meta-analyses show 2-4% endurance improvement at 3-6mg/kg body weight. For runners: caffeine (150-300mg),...
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Pre-Workout for CrossFit
TL;DR CrossFit is one of the most pre-workout-responsive sports — combining explosive Olympic lifts, sustained metcons, gymnastics skill work, and strength work means caffeine,...
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Clinically Dosed Pre-Workout
Clinically Dosed Pre-Workout: The Complete Guide TL;DR A "clinically dosed" pre-workout contains each ingredient at the exact dose used in peer-reviewed research showing performance...
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Best Supplements for Spartan Race Training
Best Supplements for Spartan Race Training TL;DR Spartan Race training requires supplements that support endurance, strength, grip, and recovery simultaneously. Single-focus endurance or bodybuilding...
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Supplements for Motocross
Supplements for Motocross: The Evidence-Based Guide TL;DR Motocross is one of the most physically demanding sports in athletics — sustained heart rates of 170-190...
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Mountain Biking Supplements
Mountain Biking Supplements: The Complete Evidence-Based Guide TL;DR Mountain biking blends endurance, high-intensity intervals, whole-body muscular control, and cognitive processing on technical terrain. The...
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Pre-Workout for Mountain Biking
Pre-Workout for Mountain Biking: Evidence-Based Picks TL;DR Mountain biking uniquely demands sustained aerobic output + explosive bursts for climbs and technical sections + razor-sharp...
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