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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.

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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What Is Glycine? The Sleep & Collagen Amino Acid
Jun 02, 2026 · 7 min
What Is Glycine? The Sleep & Collagen Amino Acid
Glycine is the simplest amino acid — a collagen building block and calming neurotransmitter. The honest picture: modest real evidence...
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What Is Taurine? An Honest Look Past the Energy-Drink Myths
Jun 01, 2026 · 7 min
What Is Taurine? An Honest Look Past the Energy-Drink Myths
Taurine is an amino acid your body makes and gets from food, famous as an energy-drink ingredient. The honest picture:...
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What Is L-Theanine? An Honest Look at the Calm-Focus Amino Acid
May 31, 2026 · 7 min
What Is L-Theanine? An Honest Look at the Calm-Focus Amino Acid
L-theanine is an amino acid found in tea, known for calm alertness. Its best-supported use is pairing with caffeine to...
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Pre-Workout for Endurance: What Actually Works
Pre Workout
May 30, 2026 · 9 min
Pre-Workout for Endurance: What Actually Works
Endurance athletes need a different pre-workout than lifters: moderate caffeine, carbohydrate availability, and electrolytes — not mega-stimulants, beta-alanine, or pump...
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What Are Watermelon Electrolytes? An Honest Look at the Category
electrolytes
May 29, 2026 · 7 min
What Are Watermelon Electrolytes? An Honest Look at the Category
Watermelon electrolyte products are electrolyte mixes with watermelon as flavor and a minor functional ingredient. The honest picture: meaningful electrolytes...
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