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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
Jun 17, 2026 · 6 min
Protein Powder for Beginners: The Complete Starter Guide
New to protein powder? This beginner's guide explains what it is, which type to start with (whey isolate), how to...
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Jun 16, 2026 · 6 min
Does Protein Build Muscle? What Actually Drives Growth
Does protein build muscle? Protein is the raw material, but resistance training is the stimulus — you need both. Here's...
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Jun 15, 2026 · 6 min
Protein Shake Before Bed: Worth It or a Waste?
Is a protein shake before bed worth it? Research shows pre-sleep protein supports overnight muscle recovery — but total daily...
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Jun 14, 2026 · 5 min
Best Time to Take Ashwagandha: Morning, Night, or With Food?
When should you take ashwagandha? Because it works cumulatively, consistency beats exact timing — but night suits sleep and stress...
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Jun 12, 2026 · 5 min
Electrolytes vs Water: When Plain Water Isn't Enough
Electrolytes vs water: plain water is fine for daily life and short workouts, but once you're sweating hard for 60+...
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Jun 12, 2026 · 5 min
Does Creatine Make You Bloated? What the Science Actually Says
Does creatine make you bloated? The water creatine adds is mostly inside your muscle cells, not subcutaneous puff. Here's why...
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Jun 10, 2026 · 6 min
How to Run a Faster 5K: The Complete Training Program
An evidence-based training program to run a faster 5K — threshold work, VO2max intervals, goal-pace sessions, and the supplement strategy...
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Jun 08, 2026 · 8 min
Traveling With Supplements: The Complete TSA & Packing Guide
Everything you need to fly with supplements — TSA rules for pills, powders, and liquids, how to pack protein and...
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Jun 08, 2026 · 7 min
How to Run a Faster Marathon: Training, Fueling, and Recovery
An evidence-based guide to running a faster marathon — long-run and threshold training, the 60–90g/hour carbohydrate fueling strategy, and the...
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Jun 05, 2026 · 6 min
How to Run a Faster Mile: The Training Program That Works
An evidence-based training program to run a faster mile — intervals, tempo work, strength, and the supplement strategy that supports...
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What Is Berberine? An Honest Look at 'Nature's Ozempic'
GLP-1
Jun 02, 2026 · 9 min
What Is Berberine? An Honest Look at 'Nature's Ozempic'
Berberine is a bioactive plant compound that went viral as 'nature's Ozempic' — a misleading label. The honest picture: real...
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