The right blend of supps can help you train harder and longer.

Hard training can be equally hard on recovery, and that’s the most overlooked aspect of getting results. In addition to sleeping a minimum of seven hours per night, eating quality food, and avoiding unnecessary stress, your body can also benefit from proper supplementation.

Branched-chain amino acids should be near the top of your list. BCAAs, including leucine, isoleucine, and valine, have been shown to signal muscle growth and delay fatigue, but it’s important to consume them in the correct ratio (2:1:1, with leucine getting the double dose). Another winner is citrulline malate. An amino found in small doses in melons, citrulline boosts nitric oxide (NO) production, promoting blood flow to tired muscles. It can also increase the rate of ATP production in your muscles, the source of energy for muscle contractions.

When you’re exercising, it’s also beneficial to restock your body with electrolytes like sodium and potassium, which are easily lost through exertion and sweat. These nutrients help you avoid cramping and early fatigue.

But we wouldn’t send you on a scavenger hunt for all these ingredients separately. You can find them all in one product, and in the correct doses, in Scivation’s Xtend Perform, which debuted in April. In addition to containing all of the above compounds, it offers a proprietary blend of six organic-certified mushroom strains—PeakO2—that’s backed by some exciting new research.

Scientists at the University of North Carolina had young recreationally active subjects work out on an exercise bike, performing three minutes of work at a moderate pace followed by three minutes of all-out effort. Data was collected to establish baseline measurements. The subjects then supplemented with either two servings (4g) of Scivation’s PeakO2 mushroom blend daily or an equal amount of placebo. After just one week, measurements were taken again. The mushroom group increased peak power by 17.6%, while the placebo group suffered an 11.8% decrease. The exercisers time to exhaustion also went up by 70 seconds for the PeakO2 subjects and only five seconds for the placebo.

A few of the subjects continued taking PeakO2 for three weeks total—ahem, 21 days, the same length as the Muscle HIIT program here—and experienced improved maximal oxygen consumption (a marker of better endurance), continued improvement in time to fatigue, and boosts in anaerobic power. To give you a chance to see similar improvements, we’re prescribing virtually the same workout in one of the HIIT routines in this program. Furthermore, Xtend Perform contains the same dosage of PeakO2 that was used successfully in the UNC study.

Pick it up at GNC, The Vitamin Shoppe, and other stores and websites, such as Bodybuilding.com. Learn more at scivation.com.

Share your progress, tips and photos using “#Perform21” hashtag on Instagram or Twitter and you could win an XTEND Perform prize package.

The right blend of supps can help you train harder and longer.

Hard training can be equally hard on recovery, and that’s the most overlooked aspect of getting results. In addition to sleeping a minimum of seven hours per night, eating quality food, and avoiding unnecessary stress, your body can also benefit from proper supplementation.

Branched-chain amino acids should be near the top of your list. BCAAs, including leucine, isoleucine, and valine, have been shown to signal muscle growth and delay fatigue, but it’s important to consume them in the correct ratio (2:1:1, with leucine getting the double dose). Another winner is citrulline malate. An amino found in small doses in melons, citrulline boosts nitric oxide (NO) production, promoting blood flow to tired muscles. It can also increase the rate of ATP production in your muscles, the source of energy for muscle contractions.

When you’re exercising, it’s also beneficial to restock your body with electrolytes like sodium and potassium, which are easily lost through exertion and sweat. These nutrients help you avoid cramping and early fatigue.

But we wouldn’t send you on a scavenger hunt for all these ingredients separately. You can find them all in one product, and in the correct doses, in Scivation’s Xtend Perform, which debuted in April. In addition to containing all of the above compounds, it offers a proprietary blend of six organic-certified mushroom strains—PeakO2—that’s backed by some exciting new research.

Scientists at the University of North Carolina had young recreationally active subjects work out on an exercise bike, performing three minutes of work at a moderate pace followed by three minutes of all-out effort. Data was collected to establish baseline measurements. The subjects then supplemented with either two servings (4g) of Scivation’s PeakO2 mushroom blend daily or an equal amount of placebo. After just one week, measurements were taken again. The mushroom group increased peak power by 17.6%, while the placebo group suffered an 11.8% decrease. The exercisers time to exhaustion also went up by 70 seconds for the PeakO2 subjects and only five seconds for the placebo.

A few of the subjects continued taking PeakO2 for three weeks total—ahem, 21 days, the same length as the Muscle HIIT program here—and experienced improved maximal oxygen consumption (a marker of better endurance), continued improvement in time to fatigue, and boosts in anaerobic power. To give you a chance to see similar improvements, we’re prescribing virtually the same workout in one of the HIIT routines in this program. Furthermore, Xtend Perform contains the same dosage of PeakO2 that was used successfully in the UNC study.

Pick it up at GNC, The Vitamin Shoppe, and other stores and websites, such as Bodybuilding.com. Learn more at scivation.com.

Share your progress, tips and photos using “#Perform21” hashtag on Instagram or Twitter and you could win an XTEND Perform prize package.