Intra-Workout Supplements: Carbohydrates, Electrolytes and Amino Acids
What intra-workout supplements are. Products designed to be taken during your session, especially in long workouts (over 60–90 minutes), high-volume sessions or on days with two sessions. For short workouts, water and a good meal beforehand are usually enough. Buy online with delivery in Portugal or at the Nutri9 physical shop in Malveira.
Carbohydrates and gels. 226ers High Energy Gel, MyProtein THE Energy Gel, BioTechUSA Energy Gel and drinks such as 226ers Isotonic Drink or AllNutrition isotonic drinks provide carbohydrates during exercise. Carbohydrates contribute to the recovery of normal muscle function (contraction) after highly intensive and/or long-lasting physical exercise leading to muscle fatigue and the depletion of glycogen stores in skeletal muscle. The beneficial effect is obtained with the consumption of carbohydrates, from all sources, at a total intake of 4 g per kg body weight, at doses within the first 4 hours and no later than 6 hours following highly intensive and/or long-lasting exercise. See more in carbohydrates.
Electrolytes. Sweat causes you to lose water and minerals, mainly sodium. 226ers Sub9 Pro Salts, Olimp Iso Plus and MyProtein THE Electrofuel provide electrolytes; magnesium contributes to electrolyte balance and to normal muscle function when it provides at least 15% of the NRV per serving. More options in hydration and electrolytes.
Amino acids. Applied Nutrition Amino Fuel EAA, XTEND Original BCAA and Optimum Nutrition Gold Standard BCAA are amino acid blends to mix with water. We describe the composition (grams of EAAs, BCAAs and leucine per serving) without health claims. See all amino acids.
Protein and caffeine. Whey protein is usually taken after training or throughout the day: Protein contributes to a growth in muscle mass and to the maintenance of muscle mass. If you use energy drinks such as NOCCO, remember: Contains caffeine: not recommended for children or pregnant or breast-feeding women. Do not combine with other sources of caffeine and avoid taking it within 6 hours of bedtime.
Frequently asked questions
BCAAs or EAAs during training? Both are options with a different composition; EAAs include all nine essential amino acids. If you already eat enough protein throughout the day, they are not essential.
How much should I drink? It depends on the duration, the temperature and your sweat rate. Follow the mixing directions of each product.
