Intra-Workout

Intra-workout is a dietary supplement that should be consumed during training to maximize its benefits in terms of performance, endurance, and recovery. It is particularly effective during long or intense sessions. By combining it with other supplements such as pre-workout or fat burner, you can optimize your results and support your training goals.

What is an intra-workout?

An intra-workout is a sports supplement designed to be consumed during training. Unlike pre-workouts, which are taken before exercise, intra-workouts are designed to support performance and recovery during physical exertion . They contain specific ingredients that help maintain energy, reduce fatigue, and improve endurance throughout the workout. Typical components of an intra-workout include:

• BCAA (Branched Chain Amino Acids) : BCAA are often included to prevent muscle breakdown during exercise and promote recovery.
• EAA (Essential Amino Acids) : These essential amino acids , which the body cannot produce on its own, support muscle protein synthesis and help maintain muscle mass.
• Glutamine : Glutamine is an amino acid that aids in muscle recovery and supports the immune system during intense exercise.
• Electrolytes : Sodium, potassium, and magnesium help maintain fluid balance and prevent muscle cramps by replacing electrolytes lost through sweat.
• Fast carbohydrates : Dextrose or maltodextrin, for example, are carbohydrates that provide a quick source of energy to support prolonged or intense efforts.
• Citrulline malate : It helps improve blood flow and nutrient delivery to muscles, which can reduce fatigue and improve endurance.

Athletes: What are the benefits of an intra-training supplement?

Maintaining energy and improving endurance

Intra-workouts often contain fast-acting carbohydrates, such as dextrose or maltodextrin, which provide an immediate source of glucose. This glucose is rapidly absorbed into the blood and used as fuel by muscles during exercise. Continuous carbohydrate intake can potentially delay the depletion of muscle glycogen stores (1), thus prolonging exercise and improving endurance . This is because during intense exercise, the body primarily uses glycogen (stored glucose) as an energy source. When these stores are depleted, fatigue sets in. Ingesting carbohydrates during training could replenish available glucose levels , thus delaying the onset of fatigue.

Prevention of muscle breakdown

Branched-chain amino acids (BCAAs) , such as leucine, isoleucine, and valine, are often included in intra-workouts. These amino acids are essential because they can be oxidized directly by muscles to produce energy , and they also play a role in muscle protein synthesis (2). Taking BCAAs during exercise may help reduce muscle protein breakdown and promote recovery. Thus, BCAAs are metabolized directly in the muscles rather than in the liver. By providing these amino acids during exercise, the body can use them for energy production, reducing the need to break down muscle protein to obtain amino acids.

Better recovery and protein synthesis

In addition to BCAAs, an intra-workout can contain all the essential amino acids (EAAs), which are necessary for protein synthesis. Providing these nutrients during exercise could support muscle repair in the early stages of recovery, which could reduce post-exercise muscle soreness and promote more efficient muscle growth. EAAs are the building blocks of protein. When available during exercise, they can be immediately used to repair damaged muscle fibers and stimulate new protein synthesis , a process crucial for muscle recovery and growth.

Maintaining hydration and electrolyte balance

An intra-workout often contains electrolytes like sodium, potassium, and magnesium, which are essential for maintaining fluid balance and muscle function . During exercise, sweating leads to a loss of electrolytes, which can lead to muscle cramps, increased fatigue, or even decreased performance. It is important to know that electrolytes regulate muscle contractions and fluid balance in the body (3). By replacing electrolytes lost during exercise, intra-workouts may help prevent dehydration, maintain muscle function, and reduce the risk of cramps, which can prolong exercise and improve performance.

Reduction of mental fatigue

If your intra-workout contains amino acids like tyrosine, it's a precursor to neurotransmitters like dopamine and norepinephrine . These neurotransmitters are involved in alertness and concentration (4). In theory, supplementing with tyrosine during exercise could help maintain mental focus , especially during long or intense workouts. Tyrosine may thus improve the availability of neurotransmitters in the brain, helping to prevent mental fatigue and maintain high concentration during exercise.

When to take intra-training?

An intra-workout is designed to be taken during training , ideally throughout your session. Start consuming it as soon as you start exercising to allow nutrients to be absorbed quickly and support your performance from the early stages. It is important to continue drinking your intra-workout regularly throughout the session to maintain a consistent supply of energy, amino acids and electrolytes, which helps prevent energy dips and support muscle recovery during exercise. Intra-workouts are particularly useful for prolonged or high-intensity workouts , where they play a crucial role in maintaining energy levels and reducing muscle fatigue. When combined with a pre-workout , intra-workouts can prolong the beneficial effects throughout the session, while avoiding nutrient or stimulant overload.

What other sports supplements should I take with an intra-workout?

Pre-workout

Pre-workout is designed to be taken before training, usually 20 to 30 minutes before starting. This supplement aims to increase energy, focus, and strength during the session. It often contains stimulants like caffeine, as well as ingredients like creatine, beta-alanine, and citrulline (which improve endurance and delay muscle fatigue). By taking a pre-workout with an intra-workout , you can get an initial boost to kick-start your session, followed by continued support throughout your workout.

Fat burner

Fat burner is a supplement designed to support fat loss by increasing metabolism, improving fat oxidation, and sometimes reducing appetite. It is often taken early in the day or before training, depending on its composition. When combined with an intra-workout supplement, fat burner can help maximize the use of fat as an energy source during exercise, especially during cardio or high-intensity workouts. However, it is important to choose compatible products to avoid stimulant overload, especially if the fat burner already contains caffeine or other stimulants!

Sources:

(1) https://pubmed.ncbi.nlm.nih.gov/8897388/

(2) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568273/

(3) https://pubmed.ncbi.nlm.nih.gov/22150427/#:~:text=Fluids%20and%20electrolytes%20(sodium)%20are,strain%20and%20degrade%20aerobic%20performance

(4) https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1360312/full