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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.

The Ultimate Whey Protein Guide
Protein
Apr 20, 2016 · 2 min
The Ultimate Whey Protein Guide
Not all protein is created equal, here is a handy guide to make it easier when you are shopping for...
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Mar 09, 2016 · 2 min
The Key Factors to Warming Up: Part Two
Activation Sequencing The second key factor to warming up (see part one) for an effective lifting session is activation sequencing....
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The Key Factors to Warming Up: Part One
Science
Feb 18, 2016 · 3 min
The Key Factors to Warming Up: Part One
Dynamic Functional Mobility I am asked many times a week what is the best way to warm up for training....
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Ignite
Jan 30, 2016 · 1 min
Xwerks Ignite 2.0
The wait is over, Ignite is back - and better.  Over the last few months, we experimented with different ingredients...
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Mythbusters: 5 Flexible Dieting Myths
Protein
Nov 11, 2015 · 6 min
Mythbusters: 5 Flexible Dieting Myths
This is my quick, yet purposeful edition of Mythbusters. I will be talking a bit about a style of nutrition that...
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5 Things to Know About Recovery
Science
Oct 26, 2015 · 4 min
5 Things to Know About Recovery
Recovery is a hot and trending word in the fitness and athletic worlds. You can search #recovery on Instagram and find loads...
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5 Facts About Vitamin D
Oct 11, 2015 · 2 min
5 Facts About Vitamin D
Vitamin D is something that flies under the radar for most people, we all know it comes from the sun,...
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5 Quick Tips To Improve Overhead Mobility
Science
Aug 25, 2015 · 2 min
5 Quick Tips To Improve Overhead Mobility
1. Start with the pelvis. To lock out overhead the pelvis should be in a posterior tilt, meaning glutes engaged...
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Whey Protein vs Beef Protein Powder
Protein
Aug 16, 2015 · 8 min
Whey Protein vs Beef Protein Powder
In recent years, beef protein powder has gained popularity with the rise of the Paleo Diet. It seems it would...
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Alex Anderson on the 2015 CrossFit Games
Athletes
Aug 09, 2015 · 3 min
Alex Anderson on the 2015 CrossFit Games
2015 has been Alex Anderson's breakout year in the sport of CrossFit. Alex started the year with a solid performance...
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Ignite
Jul 19, 2015 · 2 min
How Lactic Acid and Caffeine Increase Anabolic Activity
Sports scientist at the University of Japan conducted a study on the effects of supplementation with two ingredients found in...
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When to Drink a Protein Shake
Protein
Jun 23, 2015 · 2 min
When to Drink a Protein Shake
Pre, post, in the morning, at lunch? When should you drink your protein shake? Like many answers - it depends. Let's...
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