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The XWERKS blog
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Explore the full collection of articles, research summaries, and practical guides.
Salt In Enhancing Athletic Performance
Salt and Athletic Performance: Why Athletes Need More Sodium, Not Less TL;DR The anti-salt messaging aimed at sedentary populations doesn't apply to athletes —...
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Understanding Creatine: Common Questions and Answers
Understanding Creatine: Everything You Need to Know Creatine monohydrate is the most researched supplement in sports nutrition — over 1,000 peer-reviewed studies spanning more...
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11 High Protein Foods
11 High-Protein Foods (Ranked by Practical Use) TL;DR The government RDA (46g women, 56g men) is set for sedentary adults. Active adults and athletes...
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How Much Protein Do You Need?
Protein is a vital macronutrient that plays a crucial role in building and repairing tissues, supporting immune function, and maintaining overall health. It is...
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Creatine Timing: Before or After Workouts?
Creatine is one of the most widely researched and commonly used supplements in the sports and fitness world. A naturally occurring amino acid compound,...
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Endocrine Disrupting Chemicals And Testosterone
TL;DR Endocrine-disrupting chemicals (EDCs) are synthetic compounds that interfere with hormone signaling. The major testosterone-relevant EDCs: BPA, phthalates, PFAS ("forever chemicals"), parabens, and certain...
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Creatine in Enhancing Hydration in Athletes
Creatine, a naturally occurring substance that is primarily found in muscle cells, has been widely studied for its numerous benefits for athletic performance. Traditionally...
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How To Lose Belly Fat: A Short Guide
Belly fat, also known as visceral fat, is one of the most stubborn forms of fat that accumulates in the body. Losing belly fat...
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Tongkat Ali And SHBG
Tongkat Ali and SHBG: How Freeing Bound Testosterone Works Your total testosterone number on a blood test doesn't tell the whole story. A large...
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How Much Creatine Should I Take?
Creatine is one of the most popular and well-researched supplements in the fitness industry. Known for its ability to support strength, muscle growth, and...
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Whey Protein vs Pea Protein
Whey Protein vs Pea Protein: Which Is Better for Muscle Growth? TL;DR For muscle building and recovery, whey protein beats pea protein — higher...
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Low Testosterone: What Are The Symptoms?
Low Testosterone Symptoms: The Signs of Low T in Men TL;DR The most common symptoms are low libido, erectile dysfunction, chronic fatigue, depressed mood,...
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