Intra-workout boosters — what are they and why should you use them?

Intra-workout boosters, also known as intra-workout, are supplements that we take during training to increase endurance, strength, and faster recovery. Their use is crucial when we want to maximize our effort during training. In this article, we will discuss in detail what intra-workout products are, what they do, and why they are worth using during exercise.

What are intra-workout boosters?

Intra-workout boosters are specially designed dietary supplements that are designed to maintain maximum body efficiency during training. They contain ingredients that support the body during intense exercise by providing energy, preventing muscle fatigue, and accelerating regeneration. Unlike pre-workout supplements (pre-workout supplements), intra-workout supplements are taken during exercise, allowing for a constant supply of essential nutrients during exercise. Depending on their composition, they can also significantly speed up recovery.

Why is it worth using pre-workout supplements?

intra-workout boosters have many benefits that can significantly affect the quality of your workout. Here are a few reasons why they are worth considering:

• Endurance Boost:These supplements help delay muscle fatigue, allowing you to train longer and harder.
• Muscle Protection: Thanks to ingredients such as branched-chain amino acids (BCAAs), intra-workout boosters prevent muscle breakdown, which is especially important during long training sessions.
• Better regeneration: Boosters support faster muscle regeneration, which is crucial for people who train regularly.
• Electrolyte replenishment: During intense exercise, we lose electrolytes, which are essential for the proper functioning of muscles and the nervous system. intra-workout boosters help supplement them.

Composition of a pre-workout booster — what should it contain?

An effective pre-workout booster should contain a complex of ingredients supporting the body during training. Here are the most important ones:

Branched-chain amino acids (BCAA)

BCAA, or branched-chain amino acids, are a key ingredient in every intra-workout. Leucine, isoleucine, and valine are amino acids that aid in protein synthesis, which speeds up muscle recovery. They also act as fuel for muscles during intense training, preventing their breakdown.

Electrolytes

Electrolytes, such as sodium, potassium, magnesium, and calcium, play a key role in maintaining fluid balance and the proper functioning of muscles and the nervous system. During training, especially in high temperature conditions, the body loses electrolytes through sweat. Supplementing with electrolytes during exercise helps avoid muscle cramps and reduces the risk of dehydration.

Creatine

Creatine is another important component of a pre-workout booster. It helps increase muscle strength and improves performance during short, intense bursts of exercise. Creatine is also responsible for the regeneration of ATP, the basic unit of energy in muscle cells.

Citrulline and arginine

Citrulline and arginine are two amino acids that improve blood flow to the muscles, which leads to better oxygenation and nutrient delivery. This makes training moreę more effective, and regeneration faster. Citrulline also increases the production of nitric oxide, which causes blood vessels to dilate and a better muscle "pump".

Caffeine

Caffeine is a popular ingredient in pre-workouts, but it also finds its place in peri-workout boosters. It stimulates the nervous system, increasing concentration and endurance. It also helps burn fat, which is an additional benefit for people working on weight loss. Usually, products in this category already contain small amounts of caffeine or other stimulants.

Beta-alanine

Beta-alanine is an amino acid that delays the onset of muscle fatigue, allowing for longer, higher-intensity training. It reduces the accumulation of lactic acid, which is the main cause of muscle fatigue during exercise.

Carbohydrates

Supplements for use during training also often contain added carbohydrates to support physical effort.

How to use boosters during training?

Using boosters around training is simple, but choosing the right doses and the time of taking the supplement is key. It is best to consume them during training, dissolving them in water and drinking small sips throughout the exercise. Some supplements can be taken immediately before training to get an "upfront" effect, but most boosters work most effectively during physical activity.

The dose of the supplement should be adjusted to the individual needs of the body, as well as the type of training. Intensive strength training requires higher doses of BCAA and creatine, while endurance training requires more electrolytes.

Who should use intra-workout boosters?

intra-workout boosters are an ideal solution for people who train regularly and want to make the most of their time spent in the gym. They are especially recommended for:

• Professional athletes: who need fast recovery and muscle support during intense workouts.
• Strength trainers: who want to increase their strength and endurance and improve recovery between sets.
• People training for endurance: such as runners, cyclists or triathletes, for whom it is crucial to replenish electrolytes and amino acids during long-term exercise.

Summary

Intra-workout boosters are an essential element for anyone who wants to increase the effectiveness of their training. The ingredients contained in them, such as BCAA, electrolytes, creatine or caffeine, help achieve better results, delay fatigue and support faster regeneration. Regular intra-workout can significantly improve your sports performance and make each workout more effective.

Scientific sources:

BCAA amino acids reduce muscle soreness:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9571679/

The role of carbohydrates in physical exercise
https://www.fao.org/4/w8079e/w8079e0n.htm

The effect of creatine on physical exercise
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8228369/