Intra-workout supplementation: What it is, what it is for and which one to choose

You face a workout and notice how your performance and energy begin to decrease halfway through the session. The key to avoiding it? Choose a good intra-workout supplement.

In this post we tell you everything you need to know about intra-workout supplementation, what it is for and how it helps you maintain energy during prolonged training sessions.

What is intratraining?

Intra-training is a type of supplementation used during physical activity and whose main function is to increase energy, improve resistance capacity and maintain sports performance.

Its composition usually includes ingredients: 

• Carbohydrates
• Essential amino acids
• Creatine
• Electrolytes 
  

Benefits of taking intra-workout

Choosing a good intra-workout will directly influence the improvement of resistance capacity and maintain optimal performance, especially in intense sports that involve prolonged effort.

More energy and endurance

Intra-workout supplements contain quickly absorbed carbohydrates, which allow you to quickly replenish muscle glycogen reserves, helping you perform more and for longer. 

Protect muscle mass

An intra-workout supplement with amino acids such as glutaminewill help prevent muscle breakdown, by participating in protein synthesis, which is interesting during intense training in which muscle tissues can be compromised. 

What to take during intra-workout?

Among the most common ingredients in an intra-workout supplement are rapidly absorbed carbohydrates, essential amino acids, creatine or electrolytes, which contribute to maintaining the intensity of the training.

Carbohydrates, amino acids and electrolytes: perfect combination to maintain performance

The key to a good intra-workout is not in a single ingredient, but in the combination of strategic nutrients that help you maintain the intensity of your sessions.

• Quickly absorbed carbohydrates: They maintain energy levels by replenishing muscle glycogen during exercise, especially in long and intense sessions. Some common carbohydrates in intra-workout supplementation due to their easy absorption and digestion are cyclodextrin, maltodextrin, dextrose or amylopectin.
• Essential amino acids (EAA or BCAA): Essential amino acids such as glutamine help prevent muscle breakdown and promote protein synthesis, even while you train
• Creatine: Helps improve strength and endurance by maintaining ATP levels, especially useful in intense and short-term efforts. 
• Electrolytes: Useful especially in endurance sports, with the aim of promoting hydration and muscle contraction, avoiding cramps and premature fatigue. 

Why choose cyclodextrin in intra-workout?

The highly branched cyclodextrin is making the difference between the ingredients used within intra-workout supplementation. 

It is a advanced carbohydrate that offers quick but sustained energy, being an ideal option for endurance and strength sports. 

Among its advantages are:

• Avoid heaviness during training
• Low osmolarity: Improves absorption and reduces digestive discomfort
• Stable power: No sharp peaks or dips
  

What is the best intra-workout supplement according to your sport?

There is no supplement that is "the best intra-workout", but this depends on the type of physical activity and the energy demands it involves.

Intra-training for marathon and endurance sports

In long endurance sports, such as a marathon, the main objective will be maintain energy and hydration, avoiding exhaustion. 

A ideal intra-workout for these disciplines it will contain:

• Fast absorbing carbohydrates
• Electrolytes
• Caffeine (optional)

This type of supplementation will help maintain performance during prolonged efforts and delay fatigue. 

Intra-training for bodybuilding sports 

In strength training, fitness or bodybuilding, the objective of an intra-workout will be preserve muscle mass and improve performance in exercise series. 

To this end, the content of an intra-workout for fitness and bodybuilding sports will be:

• Essential amino acids
• Carbohydrates
• Creatine
  

Intra-training in CrossFit and hybrid training

Energy demands also change in training where strength and resistance are combined, implying a high energy demand. 

Within the content of a good intra-workout for CrossFit and hybrid training we will find ingredients such as:

• Cyclodextrin: With high absorption and gradual release of energy
• Essential amino acids: Supports protein synthesis and maintains muscle mass
• Creatine: Improves strength and power in explosive exercises within a WOD or stations of a hybrid test

When to take intra-workout supplements to increase their effectiveness?

Timing is a key factor when taking intra-workout supplementation, being essential to avoid energy dips and maintain energy throughout the session. 

What is the best time to take intra-workout?

The intra-workout supplement should be taken throughout the training, from the beginning to the end, providing continuous energy and avoiding drops in sports performance. 

Recommended intra-workout dosage 

The intra-workout dosage will depend on each supplement, as well as individual factors such as the type of training and the objective of each athlete. 

Generally, in an intra-workout with carbohydrates, amino acids, creatine and/or electrolytes a a single scoop will provide all the necessary nutrients to perform throughout the training. 

Intra-training vs. Pre-workout: What is each one for?

Although pre-workout and intra-workout are part of the sports supplementation strategy, its function, time of use and objetivos They are completely different. 

A pre-workout supplement It is designed to be taken before training and its main objective is to increase energy, muscle congestion and concentration. Among their content, these supplements include caffeine, beta-alanine or citrulline. 

For its part, intra-workout supplementation is taken during training and is designed to maintain performance, hydration and delay fatigue. This is where ingredients such as carbohydrates, amino acids or electrolytes make sense. 

Can pre-workout and intra-workout be combined?

Yes, both pre-workout and intra-workout can be combined to form an effective synergy before the most demanding training sessions. 

Pre-workout will prepare you for perform at your best from the first series, while intra-training will help you maintain that performance until the end. 

The combination of both types of supplementation is useful especially in sports with high energy demand, such as long fitness workouts, high-volume routines, or hybrid or resistance sports.

 

Perfect Intra by AMIX: Why choose it as an intra-workout supplement?

A solution if you are looking for a supplement with a effective and easy to take composition to improve your performance is Perfect Intra. 

This intra-workout is about a powder supplement composed of Cluster Dextrin® cyclodextrin, essential amino acids M.A.P.®. Kyowa Quality® L-glutamine or creatine hydrochloride, among other ingredients. 

Perfect Intra will help you prepare your own intra-workout drink, ideal for maintaining energy, resistance and strength during the most demanding workouts. 

What are the benefits of Perfect Intra?

Using AMIX intra-workout will influence your performance and energy, helping you maintain a demanding training volume during prolonged sessions. 

• Contribute sustained energy during exercise, thanks to its combination of slow and rapid absorption carbohydrates, such as cyclodextrin and isomaltulose. 
• Protects muscle mass, containing essential amino acids and L-glutamine that prevent muscle degradation. 
• Improved physical performance: Creatine HCI helps improve endurance and strength in intense workouts, especially those that involve explosive effort. 

BUY PERFECT INTRA INTRA-TRAINING 

For which sports should you take Perfect Intra?

Perfect Intra is the best intra-workout supplement for sports that combine strength and endurance or that involve a high energy demand, such as: 

• Strength or fitness training: Especially long training sessions that involve a demanding volume, where it will be necessary to protect muscle mass and ensure congestion to perform at your best. 
• CrossFit or hybrid training: Perfect Intra fits perfectly as an intra-workout drink for disciplines such as CrossFit or hybrid training, since it helps maintain energy and increase strength during WOD's and demanding stations. 

Get the best intra-workout supplementation

Choosing the best intra-workout supplement will depend on the type of sport you practice and the goal you have. 

In the AMIX catalog you will find different options for intra-workout supplements, depending on your sporting discipline and the content you are looking for in the product. Go to our website and choose the intra-workout that best suits you and your sports routine.