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In my previous post, I talked about BCAA’s. What they are. What they do. How they help you build lean mass, burn fat and improve your strength.
But the problem is that there a so many BCAA’s on the market it can be hard to know what one you should try, especially when they all seem to promise so many things.
Today I’m going to talk about one of my favourite BCAA’s that I’ve taken called Scivation Xtend.
XTend consists of various branch chain amino acids (or BCAA’s), such as valine, isoleucine, and leucine, and claims to double your strength when compared to regular whey protein. In this post, I’m going to examine XTend’s ingredients, effects and hopefully give you a clear answer on whether or not XTend is worth your time and money.
Let’s do it.
According to the manufacturer:
Scivation XTend [is] an advanced Intra-Workout Catalyst, formulated to help maximise training intensity and nutritionally support muscle protein synthesis and recovery while you train.
In short? It’s a supplement you take during a workout that’s mean to help you increase training intensity and recover better.
XTend contains a number of different vitamins, ingredients, and branch chain amino acids. According to the manufacturer, it contains 2.5 grams of leucine, 2.5 grams of glutamine, 1.8 grams of isoleucine, 1.8 grams of valine, 1 gram of citrulline malate, and 10 mg of vitamin B6.
Let’s look at some of these ingredients in further detail:
+ Leucine: This can help to enhance muscle protein synthesis, making it a sought-after ingredient for people who are trying to improve lean muscle mass. Studies also show that low levels of leucine can lead to a smaller appetite, so increasing the amount of this amino acid can help athletes who want to consume more calories in order to increase lean muscle mass. Leucine is one of the main ingredients in the product.
+ Glutamine: This amino acid is the most abundant in the bloodstream and actually makes up to 35 percent of the amount of amino acid nitrogen in the blood. Increasing your amount of glutamine can help to balance your PH levels and help with protein synthesis. The result? More lean muscle over a shorter period of time. Glutamine is one of the main ingredients in XTend.
+ Isoleucine: this BCAA is able to help the body with muscle protein synthesis, with studies showing that it’s stronger than valine when it comes to this process. It can also increase glucose uptake and help the body use glucose during a training session.
+ Valine: Valine is a BCAA which works with leucine and isoleucine (both of which are contained in Xtend) in order to promote growth and repair muscle tissue.
+ Citrulline Malate: Studies have shown that citrulline malate can help to increase energy during exercise and improve the way BCAAs are used by the body. Other research shows that the amino acid can delay muscle soreness after exercise, which can help people to recover quicker after a workout and get back to the gym in a faster timeframe.
+ Vitamin B6: Vitamin B6 has a wide range of positive effects on the body, ranging from clearer skin to more energy to healthier hair. The vitamin can also help the body convert food into fuel more effectively, providing athletes with the energy they need during training.
According to a recent study, it was found that participants had gained 9 lbs of lean body mass and lost 4.5 lb of body fat over 8 weeks when taking BCAAs compared to a normal whey protein product. In the study, people were given 14 grams of BCAAs during their training program. Other studies have shown that BCAAs can have a positive effect on the body when it comes to training.
Some of the benefits of Xtend according to Scivation:
For starters, they help to reduce the muscle breakdown associated with training and can limit the amount of tryptophan that enters the brain and reduces serotonin production. Because of this, BCAAs can provide athletes and gym goers with more energy in the gym, helping them to complete more sets when weight training or spend more time doing cardio work.
Although BCAAs can be sourced from normal foods, supplements can help people get more of these ingredients into their diet if they are unable to do so. Many BCAA supplements will claim that they provide individuals with more mental clarity and focus in the gym, which can help them to have a more effective and productive workout. XTend contains 7 grams of BCAAs, based on a research proven ratio of 2:1:1.
XTend can be consumed on both training and non-training days. Just mix it with water. Take one scoop of the product, shake/stir well, and then it’s ready to drink.
I found it to mix extremely well with water, no sediment left over. I needed to stir it though because pouring water straight onto it didn’t mix it enough. This meant bringing a table spoon to the gym with me every morning. But you know what? I survived.
Unlike pre and post workouts, you should probably be taking this over a period of time (e.g. during a 1 hour workout) as opposed to all at once.
The most common ways to take it are:
I’ve only ever used it as an intra workout. I can see myself taking it to work and consuming throughout the day, but not something I’m needing to do right now.
The product is sugar-free and carbohydrate-free, making it perfect for athletes and gym-goers who are on a controlled diet. What’s more, the product contains zero calories, so can be effective with those who are trying to lose body fat.
The ingredients in XTend have been shown to have a number of benefits in strength training, and could help you to increase lean muscle mass and lose body fat over time. Other benefits include body energy during the gym and quicker muscle recovery after training. If you feel like you are unable to concentrate during your workout, or just lack the energy to get to the gym in the first place, supplementing with amino acids might provide your body with the benefits it needs. XTend contains a wide range of BCAA’s, including plenty of leucine, which can help to stimulate protein synthesis.
Reviews of XTend have been remarkably, unusually positive. XTend currently holds an average overall score of 8.9 out of 10 on SupplementReviews.com. Users of the website have also ranked Scivation 8.7 out of 10, making it the #2 most popular brand on the site.
The product also has a rating of 9.1 out of 10 on Bodybuilding.com:
Here are some reviews of XTend from Bodybuilding.com:
AMAZING PUMP ! and crazy vascularity !! plus the endurance it gave me was amazing !! whilst on a caloric deficit it still helped me achieve my goal!! by far on the best BCAA products I ever tried ! One negative point is that the flavor is very very artificial which could give an after taste and it gets annoying in the long run.
My bikini comp coach recommended this brand to me and I love it! I chose the blue raspberry flavor and it was a good flavor for my first time. It is pretty sweet, I use 1 1/2 scoops with 20oz of water. So 1 scoop probably wouldn’t be as sweet. But you get used to the sweetness. Also, I always add ice to my drink and it makes it taste way better, because a warm, sweet drink isn’t really good. The coldness helps take the sweetness edge off, in my opinion. I no longer take pre-workout and just take this, I sip a little before my workout and drink all of it during. I will be getting the pineapple flavor next, when I run out! Hope this helps! XO
I’ve used Xtend during my last prep earlier this year and compared to all previous BCAA sups, I feel that it made a pretty big significant difference in my recovery time while also keeping a lot more noticeable muscle while on a calorie deficit. I still drink it daily during off season. Flavor is great. I normally would do 1 scoop during fasted cardio, 1 scoop during training/pwo cardio and I sip on one scoop throughout the day.
Great supplement! Make sure to take 20-30mins before workout, once it kicks on you will have great energy! Currently cutting and haven’t lost much muscle.
“Great, but what did YOU think?”
DID XTEND WORK FOR ME?
That would be a yes. As you’ll note here, I was using P2P (another intra-workout) but wasn’t really feeling it any more.
So after hours of research I decided to get XTend from here and give it a go.
Here’s a more detailed pros and cons.
Pros:
Cons:
With no real cons, you can probably guess I liked XTend a lot and is my new favourite intra workout. If you need a new intra workout, I’d say to give it a go.
Research has shown that amino acids can have an effect on the way you work out. From more energy at the gym to faster recovery, these ingredients can be incorporated into your diet if you are unable to consume enough of them from your normal workout. If you are trying to lose weight, burn fat or improve your workouts, XTend can help with all of these things, making it a product that I absolutely recommend you try.
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