So this is a rant.
First and foremost, SET FOR SET is a bodybuilding and fitness company that prides itself on delivering awesome information that’s backed by science while also noting any nuances that may occur. There’s a lot of false information out there and it’s our mission to weed out all the nonsense and give you what’s real.
So we very much are part of the “science-backed” movement going on in the fitness community.
However, has this movement of being “research-backed” gone too far? This has been an ever growing problem in the world of fitness that I have noticed ever since it was coined back in the day.
The Origins of ‘Science-Backed’ Fitness
In the beginning, this realization that we could use science to improve our workouts was awesome! Depending how old you are, you may not realize that it wasn’t that long ago when the concept of “research backed” didn’t exist.
Throughout the 90’s, you basically got your info from your buddy at the gym or a slew of fitness magazines that were owned and pushed by different supplement companies! Also, you never questioned anything! If someone bigger than you gave you advice, you’d simply follow it.
The Rise of Exercise Science
Exercise science was in its infancy as well as our knowledge. I mean, it was also at this time that eggs were demonized, creatine was said to be a steroid and there was still a bit of fear that lifting weights would make you muscle bound!
Luckily, researchers eventually started to take lifting weights seriously and began to study it from a science viewpoint. Exercise science exploded, as did our understanding of the human body, and these findings would find its way into the weight room. This trend grew and grew until it reached the point we’re at now.
The Youtube Era and Its Impact
And then Youtube stepped into the equation. Youtube was great because it was the first time regular people could easily go online and get fitness information from people all around the world. Unfortunately, in the beginning, much of the content was just people giving their opinions and trying to sell you something.
To combat this, the “research-backed” movement fought back. Content creators began making a point to give information that was backed up by science. No longer did people simply give their opinions. If you said something, you would have research to back it up. Obviously this existed on a spectrum but you get the point.
Amazing.
But then something happened. Everyone watching these fitness videos became experts and scientists (in their own head). Regular viewers began to give their interpretation of a study they once saw once but would share it as fact.
When given advice, you’re met with the question, “Do you have a study to back that up?” which is then inevitably followed up by, “I want to see it. Where’s the research?!”
You get the idea.
The increase in research isn’t a bad thing at all. Some companies, such as SET FOR SET, have been able to use exercise science to provide solid information so that you can see better results.
However, for all the “good sites” there’s dozens of people who are using “research” incorrectly. Want an example? I got you!
Earlier this week, a guy posted a study on pre-sleep protein in a Facebook group.
Pre-sleep protein has a lot of research to back its use so it’s solid information.
However, a lady randomly asked “What about the heart problem?” People repeatedly asked her what she was talking about and she claimed eating food at night causes heart problems.
She posted a few different studies and articles to back her up so I checked them out. One article specifically spoke of eating a large quantity of junk food throughout the night, not 200 calories of clean casein.
In the other article, the author literally states that while there are a couple of studies suggesting this might be an issue, it’s most likely not a problem, especially for active individuals. So she basically just read the title of the article.
I pointed this out and she continued insisting it was bad because she saw another study. She then asked me “Where’s your study that says it doesn’t cause problems?”
You see where this is going.
The Problem with Over-Reliance on Research
In this case, the problem is that individuals have latched onto an idea they think is backed by research yet misinterpreted the findings. They also cling to individual studies that appeal to them yet they rarely read the study anyways nor consider that one study doesn’t prove anything. Either way, they can be easily misled.
Another problem is those who demand to see a study before they do an exercise or follow a program to prove it works. In their minds, if there’s no study, it doesn’t help. Or if they can’t see a study, it must not be effective. You can easily see the flaw in this.
The Value of Practical Experience
Remember when I stated that back in the 90s, people were just getting advice from their buddies? Well, guess what—they were getting jacked! The entire Golden Age of bodybuilding lasted from the 60s to the 80s, even though exercise science was hardly a thing!
There are plenty of examples that show bodybuilders were following methods that were later found to be legit in the lab, such as the mind-muscle connection.
The point is that a study doesn’t validate a response seen in the gym. If coaches have been seeing a certain exercise or rep scheme continuously produce awesome results, why need a study!?
I can tell you that I definitely do things that research would suggest I don’t. Why?
Well, because I see measurable results, and it works for me. At the same time, if I have a client who is doing something that goes against research, yet they enjoy it and it works for them, I won’t tell them to stop!
We need to realize that while exercise science has exploded, there is still plenty we don’t know and our understandings are constantly changing. In that same breath, there’s always the individuality that must be considered.
If you ever looked at a study, I mean really look at one and examine the findings, you’ll see that the results have a great amount of variation. So while there may be a trend towards a specific finding, it’s never 100%.
Heck, I’ve seen studies where a particular workout helped burn more fat than another. However, when I looked at the details, I noticed that some of the people actually gained fat. The point is that research in exercise science only shows trends. Something to consider.
Yet another issue is those who use science incorrectly to mislead people and make money. A prime example: EPOC (Excess Post-Exercise Oxygen Consumption, aka the afterburn effect)! I’m sure you’ve seen a gym or trainer saying “we’ve found a secret fat burner…” or “my program is based on the latest research…”
First, EPOC has always existed. Even when we didn’t have a name for it, people still saw the effects of it if they trained hard, you just didn’t know it. All we did with research was discover it existed and put a name on it.
The claims of its effectiveness are wildly exaggerated. This is very common. Research is completely misused as a means to sell something. And since we live in a world now where people “love science”, people love to hear it!
Conclusion: Finding the Middle Ground
My main point is that quality training uses a combination of research backed studies as well as experience which is then mixed in with personal preferences. Everything you do doesn’t need to be backed up by science nor does it need to; this is assuming you have some rationale for doing it.
At the same time, don’t buy into everything that says it’s backed by science. The term has been hijacked and thrown around so much, it barely even means anything anymore. Plus, you can use an exercise even if there’s no science to back up its use! If it works, it works!
And most importantly, just be consistent with your training. Keep getting to the gym and training hard!
Find the perfect workout plan for you in under 60 seconds.
Has “Science-Backed” Fitness Research Gone Too Far?
XWERKS Motion Review (2024)
We receive free products and receive commissions through our links. See disclosures page.Your gym bag is probably packed with some of the best supplements for building muscle, including protein powder, creatine, and pre-workout. Crucial for boosting energy and strength during a gym session and reducing muscle soreness afterward, you wouldn’t dare train without them. But imagine a single supplement that combines the benefits of all three.
Enter XWERKS Motion — an innovative supplement formulated to enhance endurance during intense exercise and support a quick post-workout recovery. Sounds too good to be true? We’ll find out in this XWERKS Motion review.
Our team of personal trainers, CrossFit coaches, nutrition experts, and competitive weightlifters shared their feedback on the formulation, price, taste, and solubility of this one-of-a-kind product. As a registered dietitian nutritionist, I’ll do a deep dive into the ingredients and potential health benefits of XWERKS Motion, so you know if it’s worth adding to your supplement stack.
Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.
Key Takeaways
XWERKS Motion contains 25 grams of cluster dextrin carbohydrates, which can help you exercise for longer before exhaustion.
This formula includes three grams of BCAAs to help promote muscle growth and recovery.
Made with electrolytes, XWERKS Motion can also support fluid balance and proper muscle function.
XWERKS Motion
3.6
Number of servings: 30 Price per serving: $1.96Amount of BCAAs per serving: Three grams Calories per serving: 110Flavors: Raspberry Lemonade Third-party tested: Not at the time of this writing
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XWERKS Motion Pros
XWERKS Motion contains a 2:1:1 BCAA ratio, meaning the amount of leucine is double the amount of isoleucine and valine. This ratio is shown to be the most effective for enhanced exercise performance.
This BCAA supplement provides a quick energy source from cluster dextrin carbohydrates, which are easy to digest and absorbed rapidly pre-workout.
Dairy and gluten-free, XWERKS Motion is ideal for those with a sensitive digestive system who want to avoid uncomfortable bloating, gas, and stomach cramps.
XWERKS Motion Cons
One serving contains 110 calories solely from carbs, which isn’t ideal for those already consuming adequate carbs who don’t want to increase their intake.
It includes sucralose, an artificial sweetener that may disrupt healthy gut bacteria and inflammation when consumed on an ongoing basis.
Only one flavor is available (Raspberry Lemonade), which could get old quickly if you’re taking this supplement several days a week.
XWERKS Motion Specs
Price per serving$1.97FlavorsRaspberry LemonadeAmount of BCAAs per serving3 gramsBCAA ratio2:1:1Amount of l-leucine per serving1.5 grams (approx)Amount of l-isoleucine per serving0.75 grams (approx)Amount of l-valine per serving0.75 grams (approx)Additional ingredientsCluster dextrin carbohydrates, calcium, magnesium, sodium, natural flavors, citric acid, sucralose Third-party testedNo
XWERKS Motion Rating
Our Breaking Muscle product testing team has tried nearly 20 of the best BCAA supplements, gaining a thorough understanding of what meets customer standards and what falls short. Here’s how our expert testers rated the following categories after trying XWERKS Motion themselves.
FactorRating (out of 5)Price per serving3.5Formulation4.Available flavors3Taste5Solubility5Side effects4Third-party testing1
XWERKS Motion Review
In this XWERKS Motion review, we’ll explore the product’s cost, formula, flavors, taste, and more. We’ll include honest, reliable feedback straight from our Breaking Muscle expert testers, so you’ll know exactly what to expect from this supplement. With transparency in mind, we include the good and not-so-good aspects of XWERKS Motion to give you the full picture.
Price Per Serving
A single bag of XWERKS Motion costs $59 for a one-time purchase. Each bag contains 30 one-scoop servings, and a serving costs $1.96. XWERKS offers the option to subscribe to a 30, 45, or 60-day delivery option for a five percent discount on each bag. With that discount, each order costs $56.05, and the price per serving comes down slightly to $1.87.
In comparison, Transparent Labs BCAA Glutamine costs $1.33 per serving, while Jacked Factory BCAA Powder is available at $0.67 per serving at the time of this writing. XWERKS Motion is on the pricier side, earning this category a 3.5 out of 5, but also contains ingredients not found in most other BCAA supplements.
Formulation
XWERKS Motion is thoughtfully and originally formulated, earning it a 4 out of 5. It is unlike other BCAA supplements in that it contains 25 grams of cluster dextrin carbohydrates, also known as highly branched cyclic dextrin (HBCD). Cluster dextrin passes through the stomach into the intestines rapidly, where it can be absorbed into the bloodstream and taken up into muscle cells to replenish glycogen content and provide a quick energy source. (1)
Breaking Muscle editorial member Kate pouring XWERKS Motion into a shaker bottle
Human studies suggest that when used before or during a workout, cluster dextrin carbs may decrease perceived exertion and enhance endurance when compared to maltodextrin and glucose, especially when prior carb intake is low. (1) However, those who eat plenty of carbs may not experience any added benefits when supplementing cluster dextrin.
In addition to carbs, each serving offers three grams of branched-chain amino acids (BCAAs). The product contains the BCAA ratio 2:1:1 of leucine, isoleucine, and valine. BCAAs are essential amino acids (EAAs), meaning you must consume them because the body doesn’t synthesize them on its own. Leucine is often thought of as the king of BCAAs because it activates muscle protein synthesis, which is necessary for muscle growth and recovery. (2)
RELATED: BCAA Benefits
Other active ingredients include calcium, magnesium, and sodium. During exercise, you lose electrolytes through sweat that need to be replenished. The electrolytes in XWERKS Motion help prevent dehydration and maintain proper muscle function during a workout.
Enhanced with natural flavors, sucralose, and citric acid, this product contains ingredients that add sour and sweet notes.
Sucralose is an artificial sweetener considered safe when consumed in moderation. Unlike table sugar, most research shows sucralose has little to no effects on blood sugar levels or insulin. (3) However, some animal studies suggest it could disrupt healthy gut bacteria and increase inflammation when consumed long-term, but more human studies are needed. (4)
Breaking Muscle team member Kate Meier holding a scoop of XWERKS Motion
Available Flavors
You won’t have any difficulty picking a flavor if you choose to try XWERKS Motion, considering there is only one option available — Raspberry Lemonade. Obviously, if you prefer to stick with one flavor on repeat this won’t be a problem. For those who like to switch things up, the lack of variety may leave you feeling bored, hence the middle-of-the-road rating on flavor.
Taste
Luckily, the Raspberry Lemonade flavor delivers. Our expert tester was more than pleased with the taste of the raspberry lemonade supplement, rating it an impressive 5 out of 5. She noticed hints of the tart lemonade with a more robust berry flavor overall. The supplement wasn’t too sweet and had a very refreshing taste to it. Our tester even went as far as to say that she could happily sip on this drink all day.
Solubility
Another winning category of XWERKS Motion is solubility, which our tester rated a perfect 5 out of 5. She didn’t experience any clumping, grittiness, floaties, or difficulty mixing — a feature you’ll want when drinking it at the gym or on the go. Because the cluster dextrin in this product is highly soluble in water, it dissolves easily and forms a smooth, uniform mixture. Several customer reviews on the XWERKS website rave about the product’s superior solubility, mentioning it “blends so smooth” and is “easy to mix.”
Side Effects
Cluster dextrin is believed to be safe for consumption, with no apparent safety concerns. (5) Our product tester didn’t experience any adverse side effects during her use of this product. As for beneficial effects, she didn’t notice any superhuman strength or noticeable bursts of energy, but she did feel good during longer lifting sessions.
Switching gears, BCAAs are considered safe when consumed in appropriate dosages. It’s best to adhere to the suggested dosage instructions on the product label for optimal safety and effectiveness.
Nevertheless, always consult with your healthcare provider before adding a new dietary supplement to your routine, particularly if you have pre-existing medical conditions or are currently taking prescribed medications. This precaution ensures that the supplement aligns with your individual health needs and won’t pose any risks or interactions.
All of the above considered, XWERKS Motion gets a 4 out of 5 rating for the lack of side effects from its formulation.
Third-Party Testing
Unfortunately, there’s no mention of third-party testing on the XWERKS Motion product page, which is why we gave it a 1 out of 5.
We always encourage consumers to consider supplements that are third-party tested, because it serves as a quality control measure, ensuring that products are safe, effective, and meet certain regulatory requirements. Third-party testing enhances transparency and builds consumer trust by verifying that high-quality products contain what’s on the label and don’t include harmful levels of heavy metals or contaminants.
The nutrition facts and potential benefits of XWERKS Motion
XWERKS Motion vs. XTEND Original BCAA Powder
XWERKS Motion and XTEND Original BCAA powder have both commonalities and differences. To start, both products contain BCAAs and electrolytes to enhance muscle recovery, reduce muscle soreness, and maintain hydration.
However, that’s where their similarities end. While XTEND Original BCAA powder doesn’t contain any carbohydrates, XWERKS Motion contains 25 grams of cluster dextrin carbs for extra energy and prolonged endurance.
XTEND Original BCAA powder also has a much higher BCAA content of seven grams, compared to the three grams in XWERKS Motion. The Original BCAA powder even contains a whopping three and a half grams of leucine, exceeding the recommended two to three grams per day to maximize muscle-gaining capabilities. (2) The same can’t be said for the leucine content of XWERKS Motion.
XTEND Original BCAA Powder
4.3
Number of servings: 30 to 90Price per serving: Starts at $0.51Amount of BCAAs per serving: Seven grams Calories per serving: ZeroFlavors: Airheads Cherry, Blue Raspberry IceThird-party tested: NSF and Informed Sport
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XWERKS Motion Customer Reviews
Customers on the XWERKS website give Motion a 4.4 out of 5-star rating. There are only 35 reviews on the product page. Motion is not available on Amazon at the time of writing.
One happy customer says, “Great taste! No issues with digestion, gives you the fuel needed during most intense workouts.” Another customer says, “It mixes well, I like the flavor, and have no digestive or other issues. Performance-wise I feel great. I feel more energetic during my workouts and that I’m getting more out of them.”
Reviews from customers who were less pleased with the product were written over a year ago, and the formulation and flavors may have changed. One customer says, “I’m not sold on this product. I don’t really notice any difference on the days I take this. Also, it takes a blender to get this stuff mixed! That’s a deal breaker for me.” Other customers complain of the grape flavor, which is no longer available.
Final Verdict: Is XWERKS Motion Worth It?
XWERKS Motion provides a synergistic blend of cluster dextrin carbs, BCAAs, and electrolytes to support endurance and recovery during and after a workout. Those who enjoy leisurely activity and consume enough carbs to sustain their energy levels may not benefit from this product.
However, it might be worth it for endurance athletes and bodybuilders with high training loads. Taking XWERKS before, during, or after intense physical activity may reduce perceived effort, extend the time to exhaustion, and decrease muscle soreness.
FAQs
Do you drink BCAA before or after a workout? You can consume BCAAs pre, post, or intra-workout depending on your fitness goals. Some prefer to take BCAAs before or during a workout to provide their muscles with amino acids to help prevent muscle protein breakdown. Others like to take BCAAs post-workout to support muscle repair and recovery. Do BCAA supplements work? If you eat a whole-food diet high in protein, then you likely consume enough amino acids and may not experience further benefits by supplementing them. If you struggle to eat enough protein, BCAAs may support endurance, helping you train at a higher intensity for longer. Additionally, BCAAs may reduce muscle damage and DOMS post-workout. What are branched-chain amino acids? BCAAs are a group of three EEAs—leucine, isoleucine, and valine— that must be consumed through the diet. They get their name from their unique molecular structure. While all EAAs are important, BCAAs are thought to play an important role in protein synthesis, muscle recovery, and preventing loss of lean mass. What are the benefits of BCAA? BCAAs may provide an extended feeling of energy and delay the onset of muscle fatigue, enabling you to work out longer. Moreover, BCAAs might diminish muscle damage, inflammation, and DOMS post-workout. Lastly, BCAAs may aid in preserving lean muscle mass during periods of fat loss, contributing to weight loss efforts. How much BCAA should you take? There are no official recommended daily requirements for BCAAs. The suggested sweet spot for leucine intake is often cited as two to three grams per day to optimize muscle building. (2) Avoid exceeding the recommended serving size on the product label. If you take protein powder or eat a high-protein diet, BCAA supplements likely won’t provide added benefits.
Research
Wilburn, D., Machek, S., & Ismaeel, A. (2021). Highly Branched Cyclic Dextrin and its Ergogenic Effects in Athletes: A Brief Review. Journal of Exercise and Nutrition, 4(3). https://doi.org/10.53520/jen2021.103100
Plotkin, D. L., Delcastillo, K., Van Every, D. W., Tipton, K. D., Aragon, A. A., & Schoenfeld, B. J. (2021). Isolated Leucine and Branched-Chain Amino Acid Supplementation for Enhancing Muscular Strength and Hypertrophy: A Narrative Review. International Journal of Sport Nutrition and Exercise Metabolism, 31(3), 292-301. Retrieved Nov 24, 2023, from https://doi.org/10.1123/ijsnem.2020-0356
Ahmad SY, Friel JK, Mackay DS. Effect of sucralose and aspartame on glucose metabolism and gut hormones. Nutr Rev. 2020;78(9):725-746. doi:10.1093/nutrit/nuz099
Bian X, Chi L, Gao B, Tu P, Ru H, Lu K. Gut Microbiome Response to Sucralose and Its Potential Role in Inducing Liver Inflammation in Mice. Front Physiol. 2017;8:487. Published 2017 Jul 24. doi:10.3389/fphys.2017.00487
Choi SS, Danielewska-Nikiel B, Ohdan K, Kojima I, Takata H, Kuriki T. Safety evaluation of highly-branched cyclic dextrin and a 1,4-alpha-glucan branching enzyme from Bacillus stearothermophilus. Regul Toxicol Pharmacol. 2009;55(3):281-290. doi:10.1016/j.yrtph.2009.07.011
Band 8 Writing Answer for Chart
The chart below shows the value of one country’s exports in various categories during 2015 and 2016. The table shows the percentage change in each category of exports in 2016 compared with 2015. (Source: Cambridge IELTS 14) Here’s my band 9 sample answer: The bar chart and table give information about a country’s export earnings from five groups of products in 2015 and 2016. It is noticeable that export revenues in all but one of the five product categories increased over the period shown. While petroleum products were the highest-earning exports in both years, the textile industry saw the most significant growth in earnings. Export earnings from petroleum products rose from around $61 billion in 2015 to $63 billion in 2016, which was an increase of 3%. Income from engineered goods reached a similar level. The country’s export earnings from these goods went up by 8.5% to approximately $62 billion in 2016. From 2015 to 2016, there was a 15.24% increase in export revenue from textiles, with earnings rising from roughly $25 billion to over $30 billion. By contrast, there was almost no change in the amount of money earned from agricultural products, which remained at just over $30 billion. Finally, the only decline in income occurred in the gems and jewellery product group, where export earnings fell by around 5% to approximately $40 billion in 2016.
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