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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.

Natural Ways to Boost Testosterone
creatine
Jul 08, 2022 · 11 min
Natural Ways to Boost Testosterone
We’ll explore 8 ways that you can potentially increase your testosterone levels.
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Benefits Of Ashwagandha
Jun 23, 2022 · 7 min
Benefits Of Ashwagandha
5 Benefits of Ashwagandha for Men TL;DR Ashwagandha (Withania somnifera) is an adaptogenic herb with 3,000+ years of use in...
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Maximize Your Gains With Carbs
creatine
Jun 16, 2022 · 8 min
Maximize Your Gains With Carbs
Post workout carbs are absolutely critical for recovery for multiple reasons
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Balance Your Daily Protein Intake
Nov 05, 2021 · 9 min
Balance Your Daily Protein Intake
Balance Your Daily Protein Intake Across Meals TL;DR Most people eat almost no protein at breakfast and load it at...
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Is Whey Protein Keto?
Oct 11, 2021 · 1 min
Is Whey Protein Keto?
Whey protein is a great choice for keto, but but not all whey.
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Can You Out-train A Bad Diet?
Jul 30, 2021 · 1 min
Can You Out-train A Bad Diet?
It's a debate that seemly never ends, can you out-train a bad diet? Jim Defona, owner of CrossFit Havoc, set...
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Beta Alanine - Performance Enhancing Tingles
Jul 25, 2021 · 2 min
Beta Alanine - Performance Enhancing Tingles
Do you feel the tingles? Beta-alanine has been shown over and over to increase muscular endurance as well as moderate to...
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PR Your 5k In 6 Weeks
Jul 15, 2021 · 1 min
PR Your 5k In 6 Weeks
If you are looking to improve your 5k check out this training template.
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Astaxanthin: The Most Powerful Antioxidant You’ve Never Heard Of
May 28, 2019 · 6 min
Astaxanthin: The Most Powerful Antioxidant You’ve Never Heard Of
One of the most powerful antioxidants found in nature is something that few of us have ever heard of: astaxanthin. 
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8 Tip To Reach Your Biggest Goals
May 23, 2019 · 3 min
8 Tip To Reach Your Biggest Goals
If you want to improve in fitness or life, then it’s important that you have clear and specific goals. First,...
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What Are Nootropics?
Nootropics
Feb 12, 2019 · 5 min
What Are Nootropics?
Nootropics, also known as “smart drugs,” are one of the most popular categories of supplements for high-performing students, athletes, and...
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Xwerks | 305
Jul 19, 2017 · 1 min
Xwerks | 305
Alex and Zach Anderson head down to Miami, FL to train with Noah Ohlsen in preparation for the 2017 Reebok...
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