As the name so aptly suggests, Intra-Workout supplements are meant to be taken during your workout to improve performance by providing specific vitamins and nutrients to help reduce muscle damage, provide adequate hydration, boost endurance, and provide more get up and go. We’re going to talk about the best intra-workout supplements, ingredients, and how they can potentially benefit your athletic performance.
What Are Intra-Workout Supplements
Intra-workout supplements contain specific ingredients to improve endurance capacity, hydration, inhibiting muscle mass breakdown, reduce muscle damage, and improve energy to help provide fuel for long-lasting workouts. Most intra-workout supplements contain ingredients such as essential amino acids, branched chain amino acids, electrolytes, and carbs for quick energy and glycogen replenishment.
For example, Swolverine’s Intra Workout Supplement contains
- ELECTROLYTES: Himalayan Pink Salt, Calcium Citrate, Magnesium Chloride, Potassium Chloride, and Coconut Water
- SUPERFOOD/SPORTS NUTRITION INGREDIENTS: Essential Amino Acids, Spirulina, Tart Cherry, Pomegranate
- ENERGY/FOCUS INGREDIENTS: Panax Ginseng, Vitamin B6, Vitamin B12
Spirulina, Tart Cherry, Pomegranate, and EAAs have been proven to reduce muscle damage and inhibit muscle mass breakdown. Additionally, ingredients for mental focus and energy such as Vitamin B6, B12, and Panax Ginseng can help with prolonged endurance capacity and athletic performance. These ingredients are also rich in antioxidants which can help reduce post workout inflammation and improve overall performance.
Carbohydrates are also a great source of macronutrients to help with intra-workout energy and endurance. Swolverine's Clean Carbs for example contain sweet potatoes, yams, oats, and blueberries to help provide glycogen for long lasting energy and endurance.
Intra Workout Supplement Benefits
The biggest goal of any good intra-workout supplement is to provide adequate and efficient hydration by including electrolytes. Hydration during your workout is crucial to prolong endurance activity and to help improve workout volume.
Electrolytes are minerals and vitamins that conduct electrical activity in the body so that we can perform mechanical functions, such as muscle contraction and relaxation, which are a part of daily and athletic functions. With just a 1-2% reduction in body weight from fluid loss alone, performance takes a dive and perceived exertion goes down. In a typical workout, you can lose anywhere from 2-6% of your body’s water weight just by sweating. The loss of water and electrolytes, coupled with not replenishing them, effects recovery times, oxygen levels, and nutrient deliveries contributing to muscle wasting and a poor removal of waste from the blood stream.
Electrolytes such as magnesium, potassium, salt can help replenish hydration. Coconut water is also a great ingredient for hydration. Naturally low in sugar, coconut water boosts the electrolyte potassium along with a few other nutrients.
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2. Prolonged Endurance Capacity
Another goal and benefit of Intra-Workout Supplements is prolonged endurance capacity. The longer you can work out with more fuel in your gas tank without as much muscle fatigue, the better results you’re going to achieve. Intra-workout supplements will help delay muscle fatigue and provide more energy. Ingredients often found in these supplements are nitrate focused such as pomegranate, beet root, betaine, or citrulline malate, which helps improve oxygen delivery by releasing nitric oxide and widening blood vessels. Studies have shown that more oxygen and nutrient delivery can help improve endurance capacity, strength, and recovery.
3. Faster Recovery
Maintaining muscle mass by inhibiting muscle mass breakdown is crucial to performance and recovery. Essential amino acids, which include the branched chain amino acids, help improve the process of muscle protein synthesis by reducing the rate of catabolism or muscle breakdown. This will help improve recovery times and provide more fuel for your body to replenish key amino acids when your body is in a deficit. Maintaining a positive amino acid balance, especially during prolonged endurance activity such as running, cycle, and CrossFit is important for maintaining muscle mass and reducing muscle soreness.
Runners and endurance athletes rave about the purported benefits of tart cherry juice as a potential ergogenic aid for exercise recovery. Given the high concentration of bioactive compounds, studies have found that tart cherry juice benefits recovery from pain after strenuous exercise.
A systematic review published in the journal Nutrients found that 8 of 9 studies showed tart cherry juice significantly reduced exercise induced muscle pain, soreness, and loss of strength [R] One study showed that long distance runners who drank tart cherry juice pre workout reported significantly less pain, showing improved biomarkers of inflammation and reduced muscle damage as compared to those who did not [R].
RELATED ARTICLE Tart Cherry Juice Benefits
Intra-Workout Supplements: Takeaway
If you’re an endurance athlete, or just someone who spends quite a bit of time in the gym, intra-workout supplements can be extremely beneficial when it comes to providing the specific ingredients and muscle fuel you need during your workout to improve performance. When you’re looking for a high-quality intra-workout supplement, look for products that have essential amino acids, electrolytes, and proven sports nutrition ingredients at optimal doses to help power your performance for the best results.
SWOLVERINE is an endurance athlete and active lifestyle brand. Made for the elite athlete, and the strong-willed our products were designed to fuel your athletic performance. We perform when you perform.
We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.