The Top 6 Benefits of Intra-Workout Supplementation

[01dragonslayer]

The Top 6 Benefits of Intra-Workout Supplementation​

We are all familiar with pre and post workout supplementation. As the names imply, these are supplements (pre-workouts and protein powders for example) we can take before or after exercise that can enhance performance, build muscle, and promote recovery. While it is a good idea to maximize pre and post workout nutrition an often overlooked period where proper supplementation may be critical is during your workout…often referred to as intra-workout. Compared to pre and post workout supplementation, intra-workout supplementation is the new kid on the block. You may have heard people talking about it at the gym or seen your local fitness buff sipping a brightly colored liquid from a shaker cup while they train. So what exactly is an intra-workout supplement and why do people take it? This article will cover the basics of intra-workout supplementation and help you decide if NutraBio Intra Blast would make a good addition to your current supplement stack.

What Is An Intra-Workout Supplement?​

An intra-workout supplement is usually a drink you consume while performing a workout to sustain performance, hydrate, and start the recovery process. Compared to a pre or post workout supplement, an intra-workout is not chugged down all at once. Instead, it is sipped over the course of the training session to keep the body fueled with certain nutrients. If you are already taking a pre and post workout supplement, adding an intra-workout supplement like NutraBio Intra Blast may be another piece of the puzzle to help take your training to the next level.

What Ingredients Are Found In Intra-Workout Supplements?​

Typically, intra-workouts are a combination of essential amino acids (including BCAAs), electrolytes, performance enhancing compounds such as betaine, and in some cases carbohydrates. These ingredients can help mitigate muscle damage, hydrate, improve strength and endurance, increase blood flow, support energy production, and accelerate recovery.

Is An Intra-Workout Supplement Really Necessary?​

Intra-workout supplementation is a hotly debated topic in the health and fitness world. Some will argue it is not needed if daily protein requirements are being met or if a high protein meal, shake, or pre-workout containing BCAAs is taken before exercise. Others insist intra-workout supplementation is just as, if not more important than pre and post workout nutrition and is vital to getting the most out of your training. While both sides present valid arguments (with some points I agree with), it would be premature to dismiss intra-workout supplementation as a useless practice and waste of money. I believe an intra-workout supplement like NutraBio Intra Blast has a place in a structured exercise program for the following reasons.

NutraBio Intra Blast Can:​

Stimulate/Sustain Muscle Protein Synthesis​

Muscle protein synthesis (MPS) levels and the available amino acid pool can decline during prolonged exercise, leading to a catabolic bodily environment. This is especially true if exercising on an empty stomach, if you do not take a pre-workout containing BCAAs (the primary drivers of muscle protein synthesis) or if your training sessions are long in duration. Intra-workout supplementation can help keep MPS elevated while also mitigating muscle protein breakdown by providing the necessary BCAAs and other essential amino acids. Based on the literature it appears 10 grams of essential amino acids (the amount found in Intra Blast) may be required to maximally stimulate MPS [1].

Lead To Less Soreness & Quicker Recovery Times​

Being sore after an intense workout is a sign you pushed yourself to the max, but it can limit your performance in subsequent workouts. Minimizing soreness and proper recovery are essential for muscle repair and growth. The essential amino acids and glutamine found in Intra Blast can reduce DOMS [2] and help start the recovery process while working out, so less time is spent on the couch after leg day, and you can return to the gym sooner to hit it hard again.

Blunt Fatigue​

As we exercise, there is a decline in circulating amino acid levels that lead to an increase in tryptophan/serotonin concentrations in the brain. This is thought to contribute to fatigue during exercise [3]. Since valine (an ingredient found in Intra Blast) competes with tryptophan for entry into the brain and prevails, less serotonin gets to the brain, which ultimately combats fatigue and helps you train stronger for longer.

Contribute To Energy Production & Extend Performance​

During exercise, the BCAAs found in Intra Blast can be broken down and used as an energy source [4]. This is especially beneficial if you follow a low-carb diet or train in a fasted state. Additionally, BCAAs intra-workout may enhance fat utilization for energy during exercise when glycogen levels are low and lead to extended performance[5].

Improve Strength/Endurance​

Betaine anhydrous and OKG are the two ingredients in Intra Blast that can help improve exercise performance. Research suggests that 2000mg of betaine/daily may increase muscular strength, power, and total training volume [6-8]. OKG, on the other hand, helps reduce ammonia concentrations in the blood which leads to extended endurance [9-12]. OKG may also play a role in nitric oxide production.

Hydrate​

Compared to water or sugar laden sports beverages, intra-workout supplements (like Intra Blast) that contain amino acids and electrolytes may enhance cellular rehydration rates to a greater extent [13]. This is important because even a 2% reduction in body weight due to water loss can significantly impact performance [14-16]. Additionally, some may find a flavored intra-workout drink to be more palatable compared to water.

Take Home Message On Intra-Workout Supplements & NutraBio Intra Blast​

Intra-workout supplements can help stimulate/sustain MPS, reduce muscle soreness and help speed up the recovery process after an intense workout. They may also reduce fatigue and improve both mental and physical performance, especially if you train in a fasted state.