What is an intra workout?
Pre-workout or post-workout supplements are familiar to most bodybuilders. However, when asked about intra-workout products or nutrients, many are baffled or can only vaguely explain what they mean. This is mainly because intra-workout products are particularly underestimated. Especially for bodybuilders, intra-workout products are a game-changer.
Intra-workout nutrition is particularly important for ambitious bodybuilding. It is taken during training and is intended to improve performance and... During this time, the body should absorb essential active substances that function particularly well and are important during your training sessions. Especially when the body is exposed to prolonged, increased stress, it needs high-quality amino acids and other important nutrients to maintain performance and aid recovery. These include the following: light carbohydrates, amino acids such as EAAs, and electrolytes. The intake of intra-workout products can be explained more specifically with an intra-workout shake. Instead of water, such a shake can be added to the body throughout your training session. A great option is to consume short-chain carbohydrates such as cluster dextrin, which do not cause a sharp increase in insulin peaks. Mixing it with plain water makes a tasty intra-workout shake. An intra-workout shake can also be consumed during the course of a training session (no need to consume it quickly!). Intra-workouts are best suited for athletes, sportspeople, and fitness in general.
When does intra-workout nutrition make sense?
An intra-workout makes the most sense for highly ambitious athletes who want to optimize their training across the board and whose nutrition is already on point. Intra-workout shakes also serve to restore energy during training and thus support muscle building by allowing for more repetitions and sets with renewed strength, allowing the muscles to work more effectively.
Which nutrients are useful for an intra workout?
Intra-workout carbs (carbohydrates), especially in the form of cluster dextrin, can offer enormous added value. There are numerous active ingredients found in a ready-made intra-workout supplement that ensure muscle nutrition. Some particularly recommended ingredients include:
- EAAs – essential amino acids – have been the new hot trend for several years, completely replacing BCAA drinks. EAAs are the ultimate intra-workout supplement and are found in almost every intra-workout shake. They are the isolated building blocks of protein. These essential amino acids support muscle growth, provide nutrients, and are usually available in delicious flavors and powder form, which can be poured into any water bottle.
- Carbohydrates - Carbohydrates, especially short-chain carbohydrates, are optimal for counteracting the fatigue phase during training. Even though sugar or glucose, as short-chain carbohydrates, is avoided in diets and generally discredited, it is nevertheless the fastest and most easily processed energy source for the body.
- L-Citrulline – the ultimate pumping agent! It also works well as an intra-workout supplement to accelerate nutrient delivery and really boost your pump during training!
- L-Arginine – The same applies to L-Arginine, which, as a precursor, also increases muscle pumps and is a component of essential amino acids. A recommended supplement both pre-workout and intra-workout!
- BCAAs – consisting of the amino acids L-leucine, L-isoleucine, and L-valine – were the dominant intra-workout supplements for many years, but numerous studies have since replaced them with EAAs. However, that doesn't make them "ineffective." Combined with EAAs, they are still very effective, and L-leucine in particular is the key amino acid for triggering muscle growth!
- L-Glutamine - L-Glutamine is also one of the intra-workout representatives and a frequently used amino acid, especially in professional bodybuilding. L-Glutamine is produced from L-Glutamic acid and supports the body with digestion and the immune system. For many years, it was mistakenly assumed that L-Glutamine was the key to muscle building because the amino acid is present in 60% of skeletal muscle. However, this has been disproven, as glutamine is primarily used for digestion and the immune system.
- Amino acids - in addition to EAA and BCAA, HMB is also often used in intra-workout substances to reduce muscle loss during a diet.
- Cluster Dextrin - Cluster Dextrin is one of the best carbohydrates you can consume intra-workout. Cluster Dextrin doesn't cause insulin levels to spike suddenly, thus preventing a "slump"; instead, it keeps them steady and provides rapid energy.
Do intra-workout shakes also replace post-workout shakes?
While an intra-workout shake is a nice-to-have, it's no substitute for a post-workout nutrient boost with proteins, vitamins, and other ingredients. The condition is also different: while energy, performance, and strength are important during training, it's important to support your body with nutrients for recovery and muscle building after training.
Are there any recommendations for intra-workout sports nutrition?
- A popular intra-workout drink is the ESN Intra Drive Drink from Roman Fritz. This comprehensive all-in-one intra-workout drink with EAAs, carbohydrates, electrolytes, and other amino acids can be consumed during training. This product is also made in Germany.
- Naughty Boy Illmatic Intra is also a high-quality intra-workout that contains no carbohydrates and is therefore more suitable for dieting. An all-in-one intra-workout is Illmatic Carb EAA, which, like ESN Intra Drive, also contains high-quality cluster dextrin.
- The Alpha Lion Superhuman Intra is a very good intra-workout supplement in terms of price-performance and supplies the body with amino acids, EAA and electrolytes.