What is the best intra-workout? Guide to maintaining performance while training

When we talk about training supplements, we tend to focus on what we take before or after exercise. However, there is a key category that often goes unnoticed and can make a difference in your performance: intra-workout.

Intra-workout supplements are designed to be consumed during exercise, and their purpose is clear: to keep energy levels high, delay fatigue, and prevent muscle mass loss during intense or prolonged sessions. They are especially useful in endurance sports, demanding strength training, hot days, or extended workouts.

In this article, we explain what an intra-workout supplement is, what ingredients it should contain, how to choose the most suitable one based on your type of training, and which are the best options. Because peak performance doesn’t just depend on how you start… but also on how you keep going.

What is an intra-workout supplement and what is it for?

An intra-workout supplement is a formula designed to be consumed during training to maintain physical and mental performance, especially when the exercise is long, intense, or demands a high energy expenditure.

Its main function is to help the body keep performing when energy stores start to deplete, by providing quick energy, proper hydration, and muscle protection.

Its specific purposes include:

• Replenishing energy: provides fast-absorbing carbohydrates that the body can use immediately as fuel.
• Maintaining hydration and electrolyte balance: essential in prolonged, hot, or high-sweat training sessions.
• Reducing muscle catabolism: includes amino acids that prevent the body from using muscle tissue as an energy source.
• Enhancing mental focus: some ingredients help maintain concentration and coordination as fatigue sets in.

This type of supplement is especially useful in sessions over 45–60 minutes, fasted training, competitions, or demanding sports like triathlon, CrossFit, marathon, or long-distance cycling.

Key ingredients in a good intra-workout

A quality intra-workout supplement should provide energy, effective hydration, and muscle protection without causing digestive discomfort or sugar spikes. These are the most important ingredients to look for:

1. Fast-absorbing carbohydrates: offer immediate energy to maintain performance. Common examples: glucose, maltodextrin, cyclodextrin, or dextrose. Ideally in balanced amounts to avoid blood sugar spikes and aid digestion.
2. Electrolytes: restore minerals lost through sweat: sodium, potassium, magnesium, chloride. Maintain fluid balance, prevent cramps, and help avoid muscle fatigue. Essential in workouts over 60 minutes, especially in hot conditions.
3. Amino acids: protect muscles during long or fasted sessions, help reduce muscle damage and catabolism. BCAAs (leucine, isoleucine, and valine) are most common, but EAAs offer more complete recovery support.
4. Water or suitable liquid base: the delivery method is key—it must allow fast absorption without causing heaviness. Many formulas come ready to mix with water and sip throughout the session.

A good intra-workout combines fast energy, efficient hydration, and muscle protection in a light and easily digestible formula. Knowing its ingredients will help you choose the most appropriate one for your training and physiological needs.

Types of intra-workout by activity type

Not all workouts are the same, and therefore, the best intra-workout varies depending on the type of exercise, its duration, and its intensity. Here's how to tailor your choice to your discipline:

1. For endurance sports (running, cycling, triathlon):
   
   • Goal: maintain sustained energy, avoid dehydration, and replenish minerals.
   • What to look for: fast-absorbing carbohydrates + electrolytes + water.
   • Ideal format: drink or gel, easy to take on the go.
2. For strength or hypertrophy training:
   
   • Goal: protect muscles and delay fatigue.
   • What to look for: BCAAs or EAAs, a bit of glucose if training fasted, and electrolytes if you sweat a lot.
   • Ideal format: powder diluted in water, to be sipped during training.
3. For high-intensity sessions (HIIT, CrossFit):
   
   • Goal: maintain power, coordination, and focus.
   • What to look for: fast carbs, some sodium, and amino acids if muscle strain is high.
   • Ideal format: fast-absorbing drink without digestive weight.
4. For fasted or long-duration training:
   
   • Goal: avoid catabolism and sustain performance without prior food intake.
   • What to look for: BCAAs or EAAs, some glucose or cyclodextrin, and electrolytes.
   • Ideal format: complete intra-workout with several key components.

Adapting your intra-workout to your type of training is key to getting the most out of it. It’s not just about hydrating or fueling—it’s about giving your body exactly what it needs while under stress. The right choice can mean the difference between just getting through… or performing at your best.

How to choose the best intra-workout for you

The best intra-workout is the one that fits your body, your training, and your context—not necessarily the most complete or popular. Here are the key factors to consider when choosing:

1. Training duration and intensity:
   • < 45 minutes: you probably don’t need a full intra-workout; water or an electrolyte drink is enough.
   • > 60 minutes or very intense: look for formulas with carbs, electrolytes, and amino acids to sustain effort and prevent fatigue.
2. Fasted training or not:
   • If you train fasted, BCAAs or EAAs are key to preventing muscle breakdown.
   • A small amount of glucose can also help maintain performance without fully breaking your fast (depending on your goals).
3. Environmental conditions:
   • On hot or humid days, hydration and electrolytes become a priority.
   • In cold weather, focus on sustained energy and muscle protection.
4. Digestive tolerance and format:
   • Make sure the formula doesn’t cause heaviness or discomfort.
   • Choose flavors you tolerate well, with good solubility and no excess sugar or fizz.
5. Your specific goals:
   • Sustained performance: carbs and electrolytes.
   • Muscle recovery: amino acids.
   • Hydration: mineral salts and water in the right proportion.
   • Mental focus: some formulas add L-taurine or tyrosine to enhance concentration.

Choosing the right intra-workout is about understanding your context: how long and how hard you train, under what conditions, and with what goal. The more specific your choice, the better your performance and recovery will be during and after the effort.

Tips for taking your intra-workout effectively

Having the best supplement isn’t enough—how you take it also affects its effectiveness. These tips will help you get the most out of it:

1. Start taking it around minute 20–30: especially if your session will go beyond 60 minutes or is very intense. This ensures the nutrients are available when your body starts to need more energy and hydration support.
2. Sip it, don’t chug it: it’s best to keep a steady flow of fluids and nutrients instead of consuming it all at once. This helps avoid glucose spikes or digestive discomfort.
3. Adjust the dose to your training: for shorter sessions, half a dose or just electrolytes may be enough. For long workouts (over 90 minutes), use a full dose or combine it with a gel or energy bar if more fuel is needed.
4. Don’t mix it with stimulant drinks: if you’ve already had caffeine pre-workout, avoid adding more stimulants during to prevent overloading your nervous system.
5. Hydrate well beforehand: the intra-workout is a support tool, not a replacement for proper hydration before and after training. Start well-hydrated for it to be truly effective.

In conclusion, intra-workout is that silent ally that can make the difference between simply finishing a session… or truly performing until the last minute. Especially in long, intense, or demanding workouts, it provides the energy, minerals, and muscle support your body needs while it's in action.

Choosing the best intra-workout isn’t about trends—it's about understanding what your body needs at each training phase. Whether it’s for better hydration, to avoid catabolism, or to stay focused, there’s a formula that can fit you perfectly.