During Workout

Intra Workout Supplements

Sports nutrition supplements are a growing trend around the world. In fact, according to a recent Business Wire report, the global Sports Nutrition market is expected to reach $34.5 Billion by 2028, growing by over 10% year to date. The bulk of sports nutrition supplements for athletes and other fitness enthusiasts consist of pre-workout and post-workout supplements; however, there has also been a marked increase in intra workout supplements, that is, supplements you consume DURING your workout to keep you hydrated, energized, and performing at peak form. Let’s look at some of the benefits of these lesser-known sports nutrition supplements.

Some of the most common ingredients found in intra workout blends include amino acids, especially BCAA’s (leucine, isoleucine, and valine), as well as glutamine and alanine, which are all known to stimulate muscle protein synthesis (muscle building) and prevent muscle wasting (catabolism). Other common intra workout ingredients include simple carbs to restore energy reserves and prevent the body from breaking down muscle, and electrolytes to replenish minerals (sodium, potassium, calcium, magnesium, chloride, phosphate, and carbonate), and salts lost during exercise. Other frequent contributors to intra workout supplements include beetroot to increase nitric oxide, which enhances blood flow, gas exchange and strengthens muscle contraction, as well as beta-alanine and citrulline (to improve endurance), taurine (to allow the muscles to work harder), and last but not least, caffeine (to optimize energy), so you can keep working out, for longer.

Benefits of Intra Workout Supplements

• Boosts Endurance
• Improves Hydration
• Provides Sustained Energy Throughout Your Workout
• Reduces Muscle Breakdown
• Stimulates Muscle Protein Synthesis

Why Take Intra Workout Supplements?

Athletes, bodybuilders, and gym enthusiasts can all benefit from a well-formulated intra workout supplement to bolster their overall performance, allow them to perform at their very best, and maximize their gains. An intra workout supplement is also ideal for anyone who is trying to increase muscle mass while speeding up fat loss (better body composition), as well as those trying to improve speed and endurance (runners, swimmers, skaters, or those practicing any other such sport).

Intra Workout Supplement Varieties

Intra workout supplements may come in the form of a powder that you can add to water (similar to a pre-workout or post-workout drink), in premixed liquid form, or as a capsule that can be taken midway through your workout. Since intra workout supplements can contain a wide variety of different ingredients, each with their own action, there are no one-size-fits-all dosing recommendations. Always follow the instructions listed on the product label.

Final Thoughts

In 2020, the sports nutrition supplements segment took a huge leap forward in sales, representing the largest revenue share, 82.2%, of the overall market, with North America accounting for 59.2% of these sales. This tells us that consumers are increasingly tuning in to the benefits that sports nutrition supplements offer.

When looking for the best intra workout supplement for you, look for a blend that offers nutrients that support your specific type of sport or activity and the kind of help you need, i.e. if you practice an endurance sport, look for a product that provides energy and hydration and boosts your stamina. If you're more of a powerlifter, then maybe look for a blend that increases circulation, boosts energy, and stimulates muscle strength and output. Also, pay attention to the caffeine content. Sports nutrition supplements can supply anywhere from 150 mg to 300 mg of caffeine per serving (roughly 3 cups of coffee). While this dose is considered safe for energy and performance, higher doses, up to 9 to 18 mg per pound of body weight can cause sweating, tremors, dizziness, vomiting, and cardiovascular issues.