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The XWERKS blog
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Explore the full collection of articles, research summaries, and practical guides.
Creatine for Older Adults
Creatine for Older Adults: What the Research Actually Shows Creatine isn't just for young athletes anymore. A growing body of research — including multiple...
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Whey Protein for Weight Loss
Whey protein has some useful properties that facilitate fat loss and help with maintaining lean muscle mass. This not only helps people lose weight, but...
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The Problem with Proprietary Blends
If the label won't tell you how much of each ingredient is inside, there's usually a reason — and it's not to protect a...
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Tongkat Ali vs. Fadogia Agrestis
Tongkat Ali vs. Fadogia Agrestis: One Has the Research, the Other Has the Hype
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Cluster Dextrin: The Carb That Changed Sports Nutrition
Highly Branched Cyclic Dextrin (HBCD) is rewriting the rules on workout fuel. Here's what the research actually says — and why it matters for...
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Supplements For CrossFit
Walk into any CrossFit box and you'll find a spectrum of athletes—from the person nervously attempting their first wall ball to the regional qualifier...
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Supplement Guide for Hyrox Athletes
Supplement Guide for Hyrox Athletes: The Evidence-Based Stack TL;DR Hyrox is a hybrid endurance-strength race — 8 × 1km runs alternating with 8 functional...
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The Best Supplements for Pickleball
The Best Supplements for Pickleball: An Evidence-Based Guide TL;DR Pickleball is a repeated-sprint sport — 10-30 second rallies of explosive movement separated by brief...
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Why Protein Matters More After 60
Why Protein Matters More After 60: The Case for Whey Protein in Senior Nutrition If you're over 60 and feeling like you're losing strength,...
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Adaptogens for Athletes
Ashwagandha, Rhodiola, and Recovery If you're pushing your body to its limits in the gym, on the track, or in competition, you've probably experienced...
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Frequently Asked Questions About Tongkat Ali
Frequently Asked Questions About Tongkat Ali Tongkat Ali (Eurycoma longifolia) is the most researched natural testosterone-support ingredient available. A 2022 systematic review and meta-analysis...
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Why Influencers Are Quietly Quitting the Carnivore Diet
For years, they swore by it. Steak for breakfast, ribeyes for dinner, and nothing else. The carnivore diet—eating only animal products while eliminating all...
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