Quick Review of Intra-workout Supplementation

 I have been receiving a few questions regarding the intra-workout portion of supplementing. I decided to further review this area to better inform individuals on what is available. Hopefully the next few sections will help you make the best supplement choices.

Supplements commonly found in Intra-workout Supplements

1. BCAA(Branched Chain Amino Acids)
1. Leucine, Isoleucine, Valine
2. Found in almost every viable intra-workout
3. During intense exercise these amino acids are consumed for energy production.
4. Possible anabolic effects to benefit growth and recovery
5. Best ratios are 2:1:1 or a potentially 2:2:1 since the body tends to use leucine at 2x the rate of the other two BCAA’s.

2. Vitamin B-6
1. Some benefits for energy production.
2. Main purpose: works as a cofactor for processing many amino acids, including BCAA’s.
3. Make a point to ensure B-6 is a part of the supplement profile.

3. Electrolytes
1. Sodium, Potassium, Chloride, and sometimes Magnesium.
2. As water is lost through sweating during intense exercise these minerals are lost as well.
3. Maintaining adequate levels of electrolytes will help control body water balance and help fight fatigue.
4. Magnesium has potential muscular strength benefits on its own, and many athletes tend to be deficient in this effective mineral.

4. Beta-alanine
1. Binds with L-Histidine to form Carnosine, which is involved in many muscular functions.
2. Many believe Carnosine levels dictate when muscular fatigue sets in.
3. Shortly after consuming a supplement containing high amounts of beta-alanine don’t be surprised if you notice a slight tingle sensation. It’s just an effect of the amino acid doing its job.
4. Great fatigue fighting supplement, and relatively cheap. Dosages around 1000mg usually give a noticeable response.

5. L-Citrulline
1. Amino Acid found in high amount in watermelon.
2. Benefits in Nitric oxide support and ammonia(fatiguing agent) reduction.

6. Simple Sugars(low amounts)
1. Glucose, dextrose, etc…
2. Keeping blood sugar stable is of utmost importance during intense exercise.
3. Blood sugar drop = decrease in overall performance.
4. Instead of taken in an intra-workout, many suggest to consume a simple sugar carbohydrate drink around 30 minutes prior to exercise.

Some Interesting Facts

1. Keep in cold, around 40 degrees F.
1. Colder fluids tend to empty the stomach quicker, allowing for better absorption.

2. Diluted, not concentrated.
1. The more concentrated the mixture, the longer it takes to leave the stomach.
2. Dilute it down, read the instructions on the particular intra-workout and add a few more ounces of water to your mix.

3. Top supplements you should look for in your Intra-workout
1. BCAA’s
2. B-6
3. Electrolytes
4. L-Citrulline/ Beta-alanine

4. Remember: Hydration is key

1. Drink water if not interested in supplemental intra-workouts
2. Dehydration as little as 1-2% can reduce performance by 40%.
3. Take a small sip between each set.

I hope this shed some more light on the intra-workout market. Any questions feel free to contact me, I would much rather answer real individual’s concerns rather than coming up with topics myself. As always if you would like to add any more details feel free to comment or contact me directly.

Michael Petrinjak CFT