When it comes to exercising and supplements, many people first think of pre-workout and post-workout options. But you may have heard of intra-workout supplements and if you frequently go to the gym, you've most probably seen someone sipping some type of coloured liquid from a shaker cup. If you wonder what is an intra workout, then keep on reading.
An intra workout is a supplement you take during the workout so that you can boost your performance while training or competition. Unlike pre-workout or post-workout supplements, intra workouts should not be consumed immediately, but rather slowly throughout a training session, so that your body can be fueled with nutrients during an extended period of time. Very often, adding an intra-workout supplement may actually be that piece of the puzzle you're looking for as it may help you bring your training to a completely new level. But, there are some key elements you should look for when searching to get the right option.
Types of Intra Workouts
Generally, there are three types of supplements to take during workout: amnio acids, BCAAs and carb transport supplements.
BCAAS
Branched-chain amino acids (BCAAS) are among the most popular intra training supplements. It has been widely used by world-class bodybuilders and other top athletes for years. Thanks to its molecular structure, leucine, isoleucine and valine are three acids considered to be the most effective for muscle building. Most high-quality intra workout supplements contain BCAAs in 2:1:1 ratio of leucine to isoleucine to valine. Formulas that also contain electrolytes, vitamins, minerals and antioxidants will support your physical performance and stamina. During the intense training, your body naturally produces cortisol as a response to the stress. Higher levels of cortisol speed up the break down of muscle tissues and convert the released amino acids into glucose (carbohydrate) in order to fuel the hard exercise. But you'll want to focus on building muscle and reduce the protein breakdown. And that's exactly where this type of high-quality intra workout may help.
Amino Acids
Amino acids play central roles in building blocks of proteins. There is a total of 20 amino acids, but some are more important than others. Our body can't create amnio acids at its own. You need to get them from your diet ( food rich in proteins like eggs, meat etc.) or amino acid supplements. Leucine is one of the essential amino acids, and when deciding on taking it, you should look for intra workout that contains at least 4 g of leucine per serving. Some clinical studies have shown that this particular dose of leucine amino acid has helped some people increase their 5-rep max strength by 40% in 12 weeks. If you feel like you need to increase your strength performance then leucine acid might be the right choice for you.
Carb Transport
Intra workout carb supplement is also used during the workouts. These supplements have ingredients that help increase the body's level of insulin sensitivity. They absorb carbohydrates fast and help restore muscle energy. Alongside increased energy, they keep blood sugar elevated while not leaving you with bloated feeling after consumption. They are ideal if your gym sessions last 45 minutes and more.
Benefits of Intra Workouts
Improve Hydration
Many intra workouts contain electrolytes, minerals that carry an electric charge and are responsible for the amount of water in your body and the acidity in your blood. If you sweat a lot during your workouts, then you'll need to replenish electrolytes. Intra supplements will help you replace electrolytes and maintain an adequate level of hydration. They add flavour to an otherwise boring beverage (as not many people enjoy drinking water) and make it more palatable.
Increased Energy and Endurance
Don't get surprised if you experience prolonged energy when using intra workouts. They are also designed to help you fight off fatigue and avoid reaching your metabolic/psychological limit. Fatigue is a very common condition when you're consuming a low-carbohydrate diet or exercising in a fasted state. With higher energy levels you'll improve your endurance and get more aerobic workouts during interval training.
Reduce Muscle Breakdown
The main concern with gym-goers who exercise in fasting state or while in a calorie deficit ( eating fewer calories then you burn) is a muscle breakdown. Because the body breaks down muscle (and fat) to use the energy. Supplements rich in amino acids will prevent this from happening. They fuel the body's needs to continue exercising without tapping into amino acids in the muscles.
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