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The Xwerks Blog

Science, Training &
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Research-backed insights on performance nutrition, training strategy, and the science behind what actually works.

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Best Creatine for BJJ: What Grapplers Should Look For
Sep 11, 2026 · 6 min
Best Creatine for BJJ: What Grapplers Should Look For
A practical creatine buying guide for grapplers, with product comparisons, daily-use advice, and weight-class considerations.
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Best Pre-Workout for Olympic Weightlifting
Sep 10, 2026 · 7 min
Best Pre-Workout for Olympic Weightlifting
A weightlifting pre-workout guide covering Ignite’s focus ingredients, citrulline malate, beta-alanine, and how to evaluate a formula during technical training.
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Best Pre-Workout for Rowing
Sep 10, 2026 · 4 min
Best Pre-Workout for Rowing
A rowing pre-workout buying guide with caffeine comparisons and distinct considerations for erg sessions, steady training, and on-water practice.
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Nutrition for Night-Shift Lifters: When to Eat and Train
Protein
Sep 10, 2026 · 4 min
Nutrition for Night-Shift Lifters: When to Eat and Train
A flexible meal-and-training framework for overnight workers, with a sample schedule, protein planning, and caffeine timing tied to bedtime.
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How Should You Adjust Protein When an Injury Stops Training?
Protein
Sep 09, 2026 · 4 min
How Should You Adjust Protein When an Injury Stops Training?
How to preserve a useful protein routine when training drops, while accounting for healing, reduced activity, and an individual rehabilitation...
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Sweat Rate vs Sweat Sodium: Which Should You Measure?
Sep 08, 2026 · 4 min
Sweat Rate vs Sweat Sodium: Which Should You Measure?
Two runners can lose the same amount of sweat but different amounts of sodium. Learn what each measurement tells you...
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Can Creatine Change Your DEXA Scan Results?
creatine
Sep 07, 2026 · 4 min
Can Creatine Change Your DEXA Scan Results?
Understand why changes in water and creatine status can affect DXA lean-mass estimates, and how to prepare for a more...
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How to Train Your Gut for Running: A Practical Fueling Plan
Sep 07, 2026 · 4 min
How to Train Your Gut for Running: A Practical Fueling Plan
A practical guide to rehearsing race fuel, adjusting carbohydrate intake gradually, and tracking what your stomach tolerates on the run.
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Carb Mouth Rinsing: Can Swishing a Sports Drink Help Performance?
Sep 06, 2026 · 4 min
Carb Mouth Rinsing: Can Swishing a Sports Drink Help Performance?
What carbohydrate mouth-rinse studies actually show, why results differ, and when swallowing fuel matters more than experimenting with a rinse.
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Creatine for Women Athletes: What a New Meta-Analysis Found
creatine
Sep 06, 2026 · 2 min
Creatine for Women Athletes: What a New Meta-Analysis Found
New research summary: a female-specific meta-analysis found a small positive creatine performance signal, with important certainty limitations.
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Shilajit Benefits for Men: What Recent Research Shows
mens health
Aug 29, 2026 · 2 min
Shilajit Benefits for Men: What Recent Research Shows
New research summary: a 90-day shilajit preprint reported strength, recovery and testosterone changes—but has not been peer reviewed.
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protein
Aug 27, 2026 · 4 min
How Much Protein Do You Need on Rest Days?
TL;DR Keep protein the same on rest days. Same 1.6-2.2g/kg you'd eat on a training day — there's no good...
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