Intra-Workout Nutrition: Fueling Performance in Real Time

Intra-workout nutrition refers to the strategic consumption of nutrients during training sessions to support performance, sustain energy, and accelerate recovery. While pre- and post-workout fueling tend to get the most attention, what you consume while training can matter—especially when workouts are long, intense, or glycogen-depleting.

Proposed Benefits

1. Sustained Energy Output – Carbohydrate intake helps maintain blood glucose, delaying fatigue and supporting high-intensity performance.
2. Reduced Muscle Breakdown – Essential amino acids (EAAs), particularly leucine, can stimulate muscle protein synthesis and mitigate catabolism during prolonged sessions.
3. Improved Recovery – By providing substrates during training, you may reduce post-workout recovery demands, preserving glycogen stores and muscle tissue.
4. Enhanced Hydration and Electrolyte Balance – Adding sodium and electrolytes helps maintain fluid balance, reducing the risk of performance decline in endurance or heat-stressed conditions.

What to Consume During Training

• Carbohydrates: Easily digestible sources such as glucose, dextrose, maltodextrin, or highly branched cyclic dextrin. Endurance athletes often aim for 30–60 g/hour; in very prolonged or ultra-endurance events, intake may exceed 90 g/hour if tolerated.
• Essential Amino Acids (EAAs) or Branched-Chain Amino Acids (BCAAs): Particularly useful if training fasted or if protein intake before training was suboptimal.
• Electrolytes: Sodium, potassium, and magnesium can be beneficial during long-duration or hot-weather training.
• Fluids: Water or a carb-electrolyte solution should be the base of any intra-workout strategy.

When Intra-Workout Nutrition Matters Most

• Sessions longer than ~90 minutes.
• High-volume resistance training (e.g., bodybuilding, metabolic circuits).
• Endurance or mixed-modal sports (e.g., CrossFit, triathlon, soccer).
• Training in a fasted state or with low glycogen availability.
• Hot/humid environments where dehydration and electrolyte loss accelerate fatigue.

Practical Tip

If your workout is under an hour and not especially intense, water is likely sufficient. For longer or more demanding sessions, try a simple mix: 30 g of fast-digesting carbs + 5–10 g EAAs + electrolytes in ~500–750 ml of water, sipped throughout the session. Adjust based on duration, intensity, and individual tolerance.