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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 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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What Is Activated Charcoal? An Honest Look at the Real Risks
May 29, 2026 · 10 min
What Is Activated Charcoal? An Honest Look at the Real Risks
Activated charcoal is a real medical tool for hospital poisoning treatment, marketed in wellness for detox, hangovers, and teeth whitening....
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