Leucine: stimulates muscle protein synthesis [2] Isoleucine: plays a role in glucose metabolism [3] Valine: plays a role in tissue repair [4]. BCAAs can be found in various ratios in different dietary supplements. What are the benefits of BCAAs? This style of training is also commonly associated with delayed onset muscle soreness DOMS. Because of their role in muscle protein metabolism, BCAAs have been researched for their potential to mitigate exercise induced muscle soreness. Two separate systematic reviews found when BCAAs were consistently supplemented with at appropriate dosages, they have a potential beneficial role for reducing muscle damage compared to placebo.
This product is sold by weight not volume. Some settling of powder may occur during shipping and handling, which may affect density of powder. This product contains the servings indicated when measured exactly by weight.
UPC: Flavor Watermelon Explosion. Size 30 Servings. Add to cart. About Reviews Use Warning Nutrition. How much Xtend you take per day will depend primarily on how much money you can spend and your goals. The following dosing protocols are based on the large tub of Xtend, which has 90 servings. During exercise BCAA oxidation is increased. Therefore, drinking Xtend around and during your workout is the ideal way to use it. Start sipping your Xtend 15 minutes prior to the start of your workout i.
Continue sipping Xtend between sets during your workout and finish whatever Xtend you have not consumed immediately post workout. Follow this up with your usual post-workout shake or meal. If you only use Xtend during your workouts, 1 jug will last as follows:. If you want to take additional Xtend on your rest days to accelerate recovery and growth, 1 jug will last:.
Another popular method for using Xtend is to sip it throughout the day. Many users of this method have reported gaining lean mass while losing fat simultaneously. This method would be ideal for those cutting on a low-carb, hypocaloric diet. Simply put the desired amount of Xtend in a container i. I would recommend using scoops in a gallon jug as pictured here:. If you use 3 servings 6 scoops per day in this manner, 1 jug of Xtend will last 30 days. If you combine this method with the above method of taking 3 servings of Xtend during your workout, 1 jug will last:.
Depending on the duration and intensity, cardiovascular exercise can deplete muscle glycogen levels significantly. Supplementing with Xtend will assist in sparing muscle glycogen and muscle tissue and increase gluconeogensis. In addition to this, the citrulline-malate in Xtend will increase your performance due to its ATP boosting effects.
If you are only doing cardio on a given day, I would treat this just as you would a weight training workout. Start sipping your Xtend 15 minutes prior to the start of your cardio i. Continue sipping Xtend throughout your cardio session. Dosing will depend mainly on the duration. I would suggest taking 1 serving of Xtend per 10 minutes of cardio. Another option would be to decrease the amount of Xtend and add some whey protein for session greater than 40 minutes.
For example, you could do 3 servings of Xtend and 1 serving of Substance WPI with the matching flavor. If you perform cardio after your weight training session, I would recommend increasing your Xtend servings from 3 to servings. Add all of the servings to a jug or water bottle and sip throughout your weight training session as usual.
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