I’ve never paid much attention to branched chain amino acid (BCAA) supplements like Scivation Xtend in my earlier years of training. However, I’ve done a lot of research on supplements in general over the past few years and I now have a completely different outlook on BCAA supplements like Xtend as I now see their vital importance.
Some still argue that supplementing with BCAAs aren’t as effective as what’s advertised. The important thing to know about BCAA supplements like Xtend is that they will have more of a cumulative effect over time.
However, most people including myself have noticed reduced soreness and quicker recovery. I also notice that with taking this during my workout, my muscles have more sustainable energy.
What’s in Xtend?
Scivation Xtend is primarily a branched chain amino acid (BCAA) supplement but also has some extras. Glutamine and Citrulline Malate are both added, which are somewhat standard with a lot of BCAA supplements. There’s also a hefty dose of Vitamin B6 and electrolytes in Xtend.
My Use/Dosage of Xtend
The recommendations for this product are to take it before, during, and after workouts and anywhere from two to six scoops (two scoops equals one serving). That can get expensive especially if you’re taking other supplements such as creatine and protein.
I sometimes take Xtend during my workouts but normally I take a scoop and a half two scoops of Xtend immediately after my workout (I lift weights for about an hour or so then I’ll do 20 minutes or more of cardio; I’m usually drinking Xtend, or whatever BCAA supplement I’m taking at the time during cardio, after my weights).
A definite time I take Xtend or any BCAA or EAA product) is during my cardio sessions if I’m doing cardio only, such as on the weekends. I think it’s extremely important to take this during cardio to prevent muscle breakdown. I’ve also taken it before bed time too since it is after all a recovery supplement. But I usually just take glutamine instead.
My Experience with Xtend
I did notice more sustainable energy taking Xtend during my workout. Nothing major (such as a caffeine rush). I also noticed better/shorter recovery from intense workouts. Xtend also has some glutamine as well as a couple other additions. And I do like the high dose of BCAAs Xtend gives you.
Xtend is not expensive compared to most other bodybuilding supplements and every ingredient listed on the label is known to be effective; there are no fillers. One more thing, I’ve tried all Xtend’s flavors and they’re all pretty good.
Not sure if the added electrolytes are necessary for weight training, but they can’t hurt.
Xtend, unlike most other BCAA products has a generous dosage of BCAAs at 3.5 grams of leucine, and 1.8 grams each of isoleucine and valine (this 2:1:1 ratio is known to be most effective). Xtend also contains a moderate dose of glutamine and citrulline malate.
I don’t know a ton about citrulline malate other than it’s known to enhance performance. At one gram though, I can’t imagine you’ll feel the effect of this unless you take multiple servings of Scivation Xtend. The amount of glutamine Xtend contains per serving is 2.5 grams. There have been several studies to that show just two grams of glutamine can increase natural growth hormone levels.
Glutamine is also important for recovery. So this is an extremely valuable addition. I’d like to also note that many pre and post workout formulas contain BCAAs but they either don’t include enough or the amounts are hidden in the propriety blend.
Scivation Xtend for Recovery
As I stated in the beginning of this review, BCAAs are of high importance for muscle recovery and also in maintaining a positive nitrogen balance which keeps your body in an aanbolic state. I did notice the benefits from taking Xtend. But like I said earlier, I wonder if you should just take EAAs instead.
The bottom line is your body needs all of the essential amino acids especially if you’re workouts are intense and you’re goal is to build muscle. This leaves me with BCAAs may be best to take during your workout as this is the time your body is depleted of branch chained amino acids. You could take the EAAs post workout, or just take whey protein. Xtend is reasonably priced so you really can’t go wrong.
Train with Passion,