Intra Workout Supplements
A healthy diet, appropriate lifestyle, and workout is the key to fitness. In order to ensure proper workout, one needs to be energetic and that can be done by maintaining proper nutrition. If a person already remains low on energy, it is impossible for him to exercise regularly. Moreover, exercise leads to the breakdown of various nutrients such as proteins, carbohydrates, etc, in the body which further promotes lethargy.
To prevent this loss of nutrients from the body, there are supplements such as pre-workout, intra-workout and post-workout (loaded with various nutrients) to be consumed. Intra- workout as the name suggests, are the supplements consumed during workout in order to enhance workout performance and prevent nutrient losses from the body.
List of Intra Workout supplements
BCAA/ Essential and non- essential Amino Acids: The amino acids which are required to be consumed from outside (food or supplements) are known as essential amino acids, however, those present in the body itself and are mostly not required to be consumed from outside are non- essential amino acids. Branched Chain amino acids are a combination of three essential amino acids, which are Leucine, Isoleucine, and Valine.
Uses: BCAA or a combination of different amino acid supplements consumed during workout are beneficial in the following ways-
- Persuade immediate and faster muscle recovery.
- Raise the energy levels, which improve the overall workout performance.
- Promote faster muscle protein synthesis.
- A study shows that a combination of essential and non- essential amino acids consumed intra- workout are best suited for synthesis of muscle protein.
- Having a food rich in amino acids provides you with some amount of carbohydrates as well as fats present in that food. However, an amino acid supplement provides you exclusively with fast digesting amino acids, facilitating faster action on muscles.
Carbohydrates can be simple as well as complex. Simple carbohydrates release immediate energy in the body, whereas complex carbohydrates release slow and sustained energy. Hence it is recommended to have complex carbohydrates 1-2 hours before workout so that they provide constant release of energy throughout workout. However, simple carbohydrates or a combination should be taken during workout.
Uses: Fast acting carbohydrates taken as intra workout are very useful in the following ways-
- Boost performance during exercise.
- Helpful in reducing fatigue.
- Decrease catabolism and promote faster muscle recovery.
- Helps in improving concentration and also prevent mental fatigue.
You can simply have glucose water/ fruit juice/ or a carb supplement along with amino acids during workout for better results.
Caffeine: Caffeine is a natural stimulant found in various foods and supplements, and can be consumed as a pre- workout as well as intra workout.
- Increases endurance.
- Supports high intensity training and intense sports.
- Increases metabolism and hence is beneficial for weightloss.
You can have a cup of black coffee pre- workout or may have a supplement containing caffeine.
Usage and Precautions with Intra Workout Supplements
BCAA consumed within the recommended amount is safe for consumption for most individuals. Fast acting carbohydrates should be consumed as and when required, they are also safe for ingesting. However, caffeine intake has to be limited to 400 mg per day. People with any medical history need to consult their clinical expert for the consumption of intra- workout supplements.
It is not necessary for everybody to add intra- workouts in their regimes. Individuals indulging into heavy workouts, having extreme targets may add intra- workout supplements in order to achieve their target faster and prevent any muscle loss due to extreme workout. People doing mild workout may access their requirements and add intra- workouts whenever necessary.
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