You thought you had your nutritional strategy dialed in for training days. You take a pre-workout for energy, focus, and perhaps vasodilation. You religiously follow each workout session during the “anabolic window” with a post-workout supplement.
Your typical post-workout routine includes a protein shake with fast-absorbing carbohydrates to replenish glycogen stores, antioxidants to neutralize free radicals, and L-glutamine for muscle repair and recovery. But you’ve noticed many advanced athletes in the gym are also sipping a pink liquid from gallon jugs. What strategy are you missing? It’s called an intra-workout supplement, and here’s everything you need to know about them, including the best intra-workout supplements available.
Intra-Workout Supplements
As the name suggests, an intra-workout supplement is designed to be consumed while you’re training. The intra-workout plays a crucial role in your gym performance and achieving your fitness goals.
Enhanced performance stems partially from improved hydration and the energy boost your intra-workout provides. Many athletes using these supplements experience prolonged energy and endurance, allowing them to push harder and train longer. While you could achieve energy and hydration with caffeine and water, the real secret sauce of intra-workouts lies in their amino acid content.
The objectives of an amino acid-based intra-workout supplement are to increase exercise-induced protein synthesis in muscles, replace essential nutrients, reduce recovery time, and prevent muscle tissue breakdown (catabolism).
Amino Acids And BCAAs (Branched-Chain Amino Acids)
Virtually every product positioned as an intra-workout includes amino acids. Recently, companies are expanding beyond BCAAs and incorporating other essential full-spectrum amino acids in their formulas. One of our Best of the Category brands does exactly this. So, let’s explore these amino acids and BCAAs in greater detail.
The Role Of Amino Acids
Amino acids are organic compounds that function as protein’s building blocks. Your body requires twenty different amino acids to develop and function properly. Although all twenty are critical for health, only nine are classified as essential—that’s because EAAs (Essential Amino Acids) cannot be produced in your body, so you must obtain them through diet or supplementation. These essential and non-essential amino acids combine to form our body’s various proteins, including muscle proteins.
The Importance Of BCAAs
BCAAs are three of the nine essential amino acids: leucine, isoleucine, and valine. Named for their molecular structure, these are the most critical amino acids for muscle development. They serve as building blocks for synthesizing other amino acids and proteins, but unlike other amino acids, BCAAs are primarily metabolized and utilized in skeletal muscle. BCAAs, particularly leucine, stimulate protein synthesis and support your body by reducing protein breakdown rates, potentially positively impacting DOMS (delayed onset muscle soreness).
You could take a BCAA supplement independently, or you can take an intra-workout supplement that includes them. The BCAAs in your intra-workout supplement can help build, maintain, and repair muscle. It seems reasonable that adding an intra-workout to your nutrition regimen will enhance gym performance, feed your muscles, and accelerate recovery times.
What Is An Intra-Workout Supplement?
Any supplement designed for consumption during workouts can be considered an intra-workout. Some argue that intra-workouts should contain additional ingredients besides amino acids—such as creatine, beta-alanine, citrulline-malate, or glutamine. (We do agree with the L-glutamine). However, those other ingredients are most likely better served in pre-workout supplements, in our opinion.
Other companies, not content with the excellent concept of intra-workout BCAAs for all the reasons stated, have now morphed intra-workouts into other areas. Nutrabolt’s Scivation is the maker of Xtend, the original BCAA intra-workout. Beyond its efficacy, Xtend succeeded due to its great taste—their Watermelon flavor, incidentally, was that pink liquid you noticed people sipping in the gym. Today Scivation markets Xtend Original in sixteen flavors, available in powder, ready-to-drink, and gummies. They’ve also expanded the line:
- Xtend Elite, with citrulline malate for better muscle pumps
- Xtend Sport for hydration and recovery
- Xtend Ripped, a “cutting” formula with Capsimax to promote fat loss
- Xtend Energy with time-released caffeine
- Xtend Keto with Beta-Hydroxybutyrate salts to increase ketone levels
- Xtend Perfect Ten with the other EAAs in addition to BCAAs
- Xtend PM for sleep support with melatonin, GABA, and L-theanine
These are called line-extensions—taking an existing product, adding an ingredient or two, and expanding the benefits to increase retailer shelf space and market share.
What Forms Of Intra-Workouts Are Available?
The above example illustrates many intra-workout forms, categorized by benefit and delivery system. Beyond powder that you mix with water (similar to pre-workout or post-workout drinks), there are ready-to-drink beverages (carbonated and non-carbonated), gummies, or capsules you can quickly swallow mid-training session.
Intra-Workout Supplements Key Ingredients
As mentioned, BCAAs are the primary ingredients in intra-workouts. The established, optimal BCAA ratio is 2:1:1—2 parts Leucine, 1 part Isoleucine, and 1 part Valine. Some brands formulate to an 8:1:1 or even 10:1:1 ratio; however, we recommend the industry standard 2:1:1.
- Leucine, for muscle protein synthesis
- Valine, for tissue repair and to maintain nitrogen balance in the body
- Isoleucine, for muscle development and repair
An industry standard for years maintained that five grams of BCAAs was optimal. Today experts recommend anywhere from ten to twenty grams per day, although most still adhere to five grams per serving.
Another development in the space is the movement toward full-spectrum essential amino acid formulations. The reasoning is that amino acids don’t work independently and that the body needs all essential amino acids in correct proportions to achieve their purpose: protein synthesis.
Other EAAs in intra-workout formulas:
- Lysine
- Phenylalanine
- Threonine
- Methionine
- Tryptophan
- Histidine
Intra-Workout Supplement Benefits
Many people who dislike the energy component in pre-workouts or are bothered by vasodilation supplement flush will skip pre-workouts entirely and use only an intra and post-workout supplement combination. The benefits of intra-workouts include:
- Increased energy and endurance—particularly for dieting, consuming carbohydrate-restricted diets, or working out in a fasted state
- Improved hydration—many best-in-class intra-workouts also include electrolytes
- Reduced muscle breakdown—BCAAs provide the body with fuel it needs to continue exercising without tapping into amino acids in muscle tissue
- Better protein synthesis—the process of using protein to repair muscle damage and build muscle
- Better recovery—intra-workout supplementation helps ensure you’re getting the amino acids and other nutrients your body needs to recover
Will An Intra-Workout Supplement Work For Me?
Everyone can benefit from using supplements during workouts. Some individuals will notice even more dramatic improvements:
- Endurance athletes
- Those who do very intense or high-volume workouts
- People exercising while in a fasted state
- Those not consuming adequate protein
- People who train multiple times per day
Are Intra-Workout Supplements Safe?
Supplementing with amino acids is generally regarded as safe. Possible adverse side effects include nausea, vomiting, diarrhea, and bloating.
Amino acids may interact with other medications, so if you’re taking prescription medications, please consult your medical professional before starting any amino acid supplement.
Intra-Workout Supplement Alternatives
Many people are satisfied with a pre-workout drink alone for energy, mental focus, and muscle pumps. Others believe a combination of a pre-workout supplement and a post-workout supplement for repair and recovery are sufficient.
It’s straightforward to satisfy the energy and hydration benefits of intra-workouts with other supplements; caffeine provides energy, and electrolytes solve for hydration. As for the benefits derived from amino acid components, there are excellent dietary amino acid-rich sources such as meat, eggs, tofu, soy, buckwheat, quinoa, and dairy.
Best Intra-Workout Supplements
When selecting the best intra-workout supplements, we adhered to the following criteria:
- We sought products with the correct ingredients
- We insisted upon products with a minimum of the recommended five grams of amino acids, in the appropriate 2:1:1 ratio
- We ensured the products are manufactured in a certified cGMP facility (Good Manufacturing Practices)
- We looked for companies and brands with independent third-party testing such as NSF, Informed Choice, or Safe for Sport certifications
Cellucor Alpha Amino Ultimate
Our top pick for intra-workout supplements is Cellucor Alpha Amino Ultimate. This powerful BCAA supplement contains 13 amino acids, including 5g BCAAs at the 2:1:1 ratio. It also contains ingredients such as MyoeDge and Creatine HCI to help support lean muscle and strength building. Cellucor Alpha Amino Ultimate also provides benefits such as supporting muscle recovery, as well as supporting cellular hydration with their inclusion of clinically studied ingredient BetaPower Betaine and coconut water powder.
GET THE BEST PRICE ON CELLUCOR ALPHA AMINO ULTIMATEXtend Original BCAA Powder from Nutrabolt’s Scivation
Nutrabolt owns the popular sports nutrition brand Cellucor and its best-selling pre-workout C4. Acquiring Scivation and their best-selling Xtend intra-workout was therefore a marriage made in heaven. Pictured here is their best-selling flavor, Watermelon Explosion.
The Xtend Original formula meets all our requirements: 7 grams of BCAAs in the correct 2:1:1 proportion, 2.5 grams of L-glutamine, a single gram of citrulline malate, and 1,140 mg of electrolytes. Perfect.
GET THE BEST PRICE ON XTEND ORIGINAL BCAA POWDERHydroBCAA + EAA, from ProSupps
Pro Supps is a more edgy sports nutrition brand known for producing excellent formulas and high-performing products. Their Hydro product contains both a full seven grams of BCAAs in the proper 2:1:1 ratio (3.5 grams of L-leucine and 1.75 grams each of L-valine and L-isoleucine), plus 3 grams of EAAs. All six EAAs are included along with an electrolyte matrix consisting of calcium, magnesium, sodium, and phosphate.
It is manufactured in the U.S. in a cGMP facility.
GET THE BEST PRICE ON PROSUPPS HYDROBCAA + EAAKion Aminos, from Ben Greenfield – Personal Trainer Extraordinaire, Author, Anti-Aging Specialist, Entrepreneur, And Triathlete
Kion Aminos is an excellent choice in the full-spectrum amino acid intra-workout category. Kion Aminos is a plant-based supplement containing eight of the nine essential amino acids. Unlike other intra-workouts with full-spectrum amino acids, Kion excludes Histidine, claiming its levels will rise when the other EAAs are consumed.
Kion offers its Aminos product in two forms: powder and tablet. The powder is available in two flavors—Cool Lime or Mixed Berry. Both products contain a thirty-day supply: 150 tablets or thirty 6.5-gram scoops.
GET THE BEST PRICE ON KION AMINOSEssential Amino Energy, from Optimum Nutrition
Optimum Nutrition ranks among the largest and most well-respected names in sports nutrition. Beyond their best-selling whey protein, Gold Standard, they produce an excellent intra-workout: Essential Amino Energy.
Notice the word “Essential” in the product name. Like Kion, Optimum uses all nine EAAs in their formula alongside L-glutamine and beta-alanine. Caffeine (100mg), Green Tea Leaf Extract (50mg), and Green Coffee Bean Extract (10 mg) comprise the energy component.
The product is manufactured in a cGMP facility, certified as Safe for Sport by NSF.
GET THE BEST PRICE ON OPTIMUM NUTRITION ESSENTIAL AMINO ENERGYStacking Intra-Workout Supplements
The most popular way to stack intra-workouts is with pre and/or post-workout regimens. Although the combinations are nearly endless, some of the most popular sports nutrition stacks include:
- Protein
- Creatine
- Arginine
- Citrulline Malate
- Beta-alanine
- L-glutamine
- L-carnitine
- Caffeine
- Multi-Vitamin/Mineral
Final Thoughts: Best Intra-Workout Supplements
Amino acids and BCAAs have been clinically studied and are regarded as some of the most beneficial and effective supplements in the sports nutrition industry. If you want to increase energy and endurance while working out, add muscle, and accelerate recovery, we strongly suggest incorporating an intra-workout supplement into your routine.
