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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.

Protein For Marathon Runners
Protein
Apr 27, 2026 · 10 min
Protein For Marathon Runners
TL;DR Marathon runners chronically underconsume protein compared to research-backed targets. The default endurance dietary advice (1.0-1.2g/kg) is below current sports...
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Best Tasting Pre Workout
Pre Workout
Apr 27, 2026 · 12 min
Best Tasting Pre Workout
TL;DR Taste in pre-workout is genuinely subjective — but there are quality patterns that separate good-tasting pre-workouts from bad ones:...
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Pre Workout For Marathon Runners
Pre Workout
Apr 27, 2026 · 10 min
Pre Workout For Marathon Runners
TL;DR Pre-workout for marathon runners is fundamentally different from pre-workout for lifters or sprinters — GI tolerance over 3-5 hours,...
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Creatine For Marathon Runners
creatine
Apr 26, 2026 · 10 min
Creatine For Marathon Runners
TL;DR Creatine for marathon runners is counterintuitive but research-backed. Most distance runners assume creatine "is for lifters" and skip it....
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Best Creatine Gummies For Women
creatine
Apr 26, 2026 · 14 min
Best Creatine Gummies For Women
TL;DR Creatine gummies work the same in women as in men — same molecule, same benefits, same daily target. Women's...
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Best Creatine Gummies For Men
creatine
Apr 26, 2026 · 12 min
Best Creatine Gummies For Men
TL;DR Creatine gummies work the same as creatine powder — same molecule, same saturation effect, same performance benefits. The choice...
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Best Pre Workout For Cardio
Pre Workout
Apr 26, 2026 · 10 min
Best Pre Workout For Cardio
TL;DR Pre-workout for cardio is fundamentally different from pre-workout for lifting — GI tolerance, sustained energy, and lower beta-alanine matter...
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Best Pre Workout For Muscle Gain
Pre Workout
Apr 26, 2026 · 10 min
Best Pre Workout For Muscle Gain
TL;DR Pre-workout supports muscle gain by amplifying training quality — more reps before failure, better focus on heavy lifts, sustained...
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Best Pre Workout For Weight Loss
Pre Workout
Apr 26, 2026 · 10 min
Best Pre Workout For Weight Loss
TL;DR Pre-workout doesn't cause weight loss. Caloric deficit causes weight loss. Pre-workout supports the training that preserves muscle during a...
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Best Pre Workout For Men
Pre Workout
Apr 25, 2026 · 9 min
Best Pre Workout For Men
TL;DR The "best pre-workout for men" comes down to research-backed ingredients at clinical doses, transparent labeling, and caffeine appropriate to...
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How Much Tongkat Ali Per Day
tongkat ali
Apr 25, 2026 · 10 min
How Much Tongkat Ali Per Day
TL;DR The research-backed dose is 200-400mg of standardized Tongkat Ali extract daily. Most studies showing benefits used products standardized to...
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Tongkat Ali Benefits
tongkat ali
Apr 25, 2026 · 12 min
Tongkat Ali Benefits
TL;DR Tongkat Ali (Eurycoma longifolia) is one of the most-researched botanicals for testosterone support — with documented benefits for testosterone...
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