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The XWERKS blog
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Explore the full collection of articles, research summaries, and practical guides.
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
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
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?
How to preserve a useful protein routine when training drops, while accounting for healing, reduced activity, and an individual rehabilitation plan.
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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 and how to interpret...
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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 useful comparison.
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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?
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
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
New research summary: a 90-day shilajit preprint reported strength, recovery and testosterone changes—but has not been peer reviewed.
Read articleHow 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 reason to drop it....
Read articleAnimal Protein vs Plant Protein for Muscle Building
TL;DR Per gram, animal protein has a modest edge for muscle building — higher leucine, better digestibility, complete amino acid profiles. The gap is...
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