Intra-workout

Intra-workout - Fueling during training

Definition

Intra-workout refers to everything you consume during the training session: water, electrolytes, carbs, amino acids. The goal: maintain energy, hydration, and performance throughout the session.

💡 For a regular session under 90 minutes, water is enough. The intra-workout becomes truly useful for long sessions or special contexts.

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When does intra-workout become useful?

Context	Intra-workout needed?
Standard session 60-90 min	Water only ✅
Long session > 90 min	Water + carbs ⚠️
Endurance > 2h	Water + carbs + electrolytes ✅
Heavy strength training (powerlifting)	Optional, water enough ⚠️
Fasted training	BCAA/EAA can be useful ⚠️
Aggressive cut	EAAs can preserve muscle ⚠️
Heavy sweating session (heat)	Electrolytes essential ✅

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The 4 components of an intra-workout

1. Hydration (always)

The most important factor. 2-3% dehydration = -10 to -20% performance.

• 500-750 ml of water per hour of training
• Drink in small sips, not all at once
• Drink before feeling thirsty (delayed signal)

2. Carbohydrates (if > 90 min)

To maintain blood glucose and delay glycogen depletion:

• 30-60 g/h of fast carbs (maltodextrin, dextrose, fructose mix)
• Avoid simple sugar concentrations > 8% (digestive issues)
• Cluster dextrin: high-end option, no insulin spike

3. Electrolytes (heavy sweating)

Essential to prevent cramps and maintain hydration:

• Sodium: 300-700 mg/h
• Potassium: 100-200 mg/h
• Magnesium: 50-100 mg/h

4. Amino acids (specific contexts)

• EAAs: 10-20 g, useful if fasted training or aggressive cut
• BCAAs: useless if total daily protein is sufficient (1.6+ g/kg)

⚠️ For a standard well-fed session, the body has glycogen + amino acids in reserve. Water is enough.

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Sample protocols

Standard 1h session

• 500-1000 ml of water spread out over the session
• Nothing else needed if you ate 1-3h before

Long 2h session

• 1.5-2 L of water
• 30-60 g of carbs/h (sports drink or mix)
• Electrolytes if heavy sweating

Fasted training

• 500 ml of water + 10 g of EAA before
• 10 g of EAA at mid-session
• Water + protein meal immediately after

Endurance > 2h (running, cycling)

• 500-750 ml/h of water with electrolytes
• 60-90 g of carbs/h (multi-source: glucose + fructose)
• Optionally caffeine in the second half

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Best intra-workout sources

Type	Best options
Carbs	Maltodextrin, dextrose, cluster dextrin, banana
Electrolytes	Pink salt, lemon-honey-water mix, dedicated supplements
Amino acids	EAA powder (full spectrum), avoid simple BCAAs
Boosters (optional)	Caffeine 100-200 mg, beta-alanine pre-loaded

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Common mistakes

• ❌ Drinking only BCAAs while well-fed (waste of money)
• ❌ Drinking gallons of water in the first 10 min then nothing
• ❌ Ignoring electrolytes in summer / hot environment
• ❌ Taking carbs for a 45-min strength session (useless)
• ❌ Believing the intra makes up for poor pre/post-workout

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Key takeaways

For 90% of regular gym sessions, water is enough. Intra-workout becomes really useful for long sessions, fasted, in heat, or in aggressive cut. Hydration always, carbs if long, electrolytes if sweating, amino acids if specific context. Don't waste your money chasing useless products for normal sessions.