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The XWERKS blog
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Explore the full collection of articles, research summaries, and practical guides.
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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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Creatine for Runners: What the Research Actually Says TL;DR Creatine has been underused by runners for decades due to outdated concerns about weight gain....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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