What do you drink Intra workout?

Oconns28

Oconns28

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What is best to drink during your workouts? What ingredients and or what actual supplements brand and product?

I usually drink some BCAA's. They taste great, help me get water down
 
sonofzeusv2

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What is best to drink during your workouts? What ingredients and or what actual supplements brand and product?

I usually drink some BCAA's. They taste great, help me get water down
I typically drink bcaas as well. Currently cutting and drinking Scivation Xtend Endure intra workout (7g bcaas, electrolyte matrix, 25g highly branched cyclic dextrin), I notice it helps me keep a nice pump, helps with muscle fullness, and is just a great product ($9.99 or so on Nutraplanet for 30 servings!). Planning on making my own intra soon and stacking Gaspari Glycofuse, Scivation Perform, and some Hydromax (glycerol) powder. As far as ingredients, I would highly recommend effective dose(s) leucine and glutamine, Hydromax powder (helps with hydration/pumps), peakO2 (helps combat oxidative stress, also provides for a nice pump in my experience) and (if your macros allow) highly branched cyclic dextrin (just a great fuel source for workout volume)
 
Zman68

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I usually do about 10g BCAA, 30g HBCD, 5g Creatine Mono, and whatever electrolytes/extras are in whichever BCAA/amino product I am using at the time. Currently using Inspired BCAA in my intra, not the cheapest but I really like the flavors, the lack of artificial colors and I feel that the quality of product is solid too.
 
sonofzeusv2

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I usually do about 10g BCAA, 30g HBCD, 5g Creatine Mono, and whatever electrolytes/extras are in whichever BCAA/amino product I am using at the time. Currently using Inspired BCAA in my intra, not the cheapest but I really like the flavors, the lack of artificial colors and I feel that the quality of product is solid too.
I'm all about peri-workout nutrition and been super focused on priming my body intra workout with nutrients, will have to check Inspired BCAA out!
 
Zman68

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I'm all about peri-workout nutrition and been super focused on priming my body intra workout with nutrients, will have to check Inspired BCAA out!
Inspired has great stuff! I have liked everything I have used from them! On the pricier side for sure but good stuff in my book.
 
jameschoi

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anyone tried free form amino acids, do they work while lifting.
 
sonofzeusv2

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Inspired has great stuff! I have liked everything I have used from them! On the pricier side for sure but good stuff in my book.
Well I always say you get what you pay for so I'll def be looking into it man!
 
The Solution

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There are a lot of factors to just say what is "best" that is too much of a blanket statement. You need to take into account pre-workout nutrition before taking anything intra-workout. For most gym trainees they can get away with just water intra-workout if they fuel for their workout properly.

There are a couple situations where utilizing a BCAA Beverage or carbs may be necessary:

1) If you are someone who must train upon waking (Fasted) and cannot perform optimally on a full stomach. Therefore something like HBCD/Karbolyn + BCAA's would be an ideal choice. BCAA's are instantly digested and therefore will kick you out of the overnight catabolic state. The Carbs will help power through a session as they are the main source of glycogen in our body for fuel.

2) You may also benefit from intra-workout carbohydrate consumption if your training sessions are very high in volume, intensity, and length. Crossfit athletes, or those spending 90-120 minutes in a gym. Now this could be different for someone who may train DC style and very intense for 60 minutes. If they have excessive calories to play around one (pending their goal cutting or bulking) then some extra carbs may not hurt for added fuel of what is lost during training. Sometimes when cutting not everyone has that leeway.

3) endurance athletes that exercises for long durations (runs, bike rides etc) drinking a carbohydrate or BCAA/Endurance beverage could help sustain energy levels for their events.

For most individuals that do have a pre-workout meal most chances are food will still be overlapping into the post-workout period/window and therefore the need for more BCAA's are carbs won't be necessary in the grand scheme of things. The biggest factor is total calories in the 24 hour period, and also setting up your training for an optimal environment (rich in carbs for pre/post workout meals). Plus lets also factor this.. BCAA's are free form of aminos aka Protein. If you are meeting protein intake in the 24 hour period, not training fasted, not training for endurnce based events or for very long periods of time. You could possibly do without any of them.

What I do:
Training upon waking: Ergonine + 10-14g BCAA + 30-50g of carbs (HBCD)
Afternoon or at night I will take Ergonine for performance/endurance benefits + Carbs (HBCD) and then have a rich post-workout meal in carbs. Pre-workout I can't stomach much, so i rely on powdered carbs to sustain my energy throughout the workouts.

products I would use in these scenarios:

BCAA's:
Xtend Perform / Xtend
Core ABC
Omega Strive
Granite Aminos
AEN Intrabolic

Carbs: (this will be personal depending, some people don't stomach malto/dextrose too well)
Glycofuse (HBCD)
Bulk HBCD
Karbolyn
MTS Carb-10
Waxy Maize
 
Oconns28

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Wow thanks everyone! What do you guys think about maltodextrin?
 
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Wow thanks everyone! What do you guys think about maltodextrin?
It is a simple sugar, for some it causes horrible bloating, for some it will work. But again. if you are already consuming adequate carbs in the day, and your pre-workout nutrition is in check, most cases you won't need any intra-workout carbs. That would only be a "Buffer" if you did want to add them in.
 
sonofzeusv2

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Wow thanks everyone! What do you guys think about maltodextrin?
Of course! I actually used maltodextrin last bulk (it was NOW's CarboGain) and it did the trick for me. Only thing was (I'm not sure if this was attributed directly to the maltodextrin) I would feel bloated after taking it. I've never noticed that feeling with HBCD but then again, I was also drinking the malto with protein powder which I have noticed makes me bloat sometimes as well
 
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It is a simple sugar, for some it causes horrible bloating, for some it will work. But again. if you are already consuming adequate carbs in the day, and your pre-workout nutrition is in check, most cases you won't need any intra-workout carbs. That would only be a "Buffer" if you did want to add them in.
Bingo.
Karbolyn, Carb-10, HBCD are all found to digest much easier for almost all trainees.

Of course! I actually used maltodextrin last bulk (it was NOW's CarboGain) and it did the trick for me. Only thing was (I'm not sure if this was attributed directly to the maltodextrin) I would feel bloated after taking it. I've never noticed that feeling with HBCD but then again, I was also drinking the malto with protein powder which I have noticed makes me bloat sometimes as well
 
Oconns28

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It is a simple sugar, for some it causes horrible bloating, for some it will work. But again. if you are already consuming adequate carbs in the day, and your pre-workout nutrition is in check, most cases you won't need any intra-workout carbs. That would only be a "Buffer" if you did want to add them in.
Thanks. I bought some before because it was dirty cheap and my timing in the day made it hard to get a meal in post workout. My schedule has changed so it's a bit easier now. The last couple days I've been doing 1 scoop protein with 1/2 scoop maltodextrin, then a meal with chicken or steak, side of brown rice or sweet potato
 
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The last couple days I've been doing 1 scoop protein with 1/2 scoop maltodextrin, then a meal with chicken or steak, side of brown rice or sweet potato
No real point in having a shake and then a meal 45-60 minutes later. The overlap of food (From the shake) is still digesting so the need for an instant meal so fast after a shake is unnecessary from a MPS Standpoint (muscle protein synthesis). Just go home and have a meal, assuming you had a pre-workout meal or a peri-workout beverage to properly fuel training.
 
jameschoi

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This is off topic on xgels

I've read that you should not eat and take x-gels and workout, anyone know the chemistry behind this.
 
danielmoo

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Gaspari SizeOn. Every. Damn. Day.
 
EMPIREMIND

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Haven't been doing this lately, but my favorite intra workout, especially Inna growth phase is usually consists of around 15 grams of EAAs, 50-100 gram of carbs from hbcd or karbolyn (amount depend on diet and energy needs, 20-25g of whey hydrolosate, hydromax powder or vegetable glycerin, creatine, betaine, 4-5 g taurine, glutamine(preferably sustamine), electrolytes.
 
LeanEngineer

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I know a lot of people say drinking a bcaa product isn't really that helpful intra workout but I typically will have an amino acid product during my workout cause I like the taste and the extra aminos.
 
jameschoi

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I know a lot of people say drinking a bcaa product isn't really that helpful intra workout but I typically will have an amino acid product during my workout cause I like the taste and the extra aminos.
What about free form amino acid powder, does that work better since it is absorped instantly.
 
Plex78

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Gaspari SizeOn. Every. Damn. Day.
Awesome stuff, same here is what I take intra work out. I've taken plain bcaa, and usp labs modern bcaa. I have to say so far I've enjoyed the sizeon.
 
jameschoi

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Awesome stuff, same here is what I take intra work out. I've taken plain bcaa, and usp labs modern bcaa. I have to say so far I've enjoyed the sizeon.
What are the muscle building ingredients in it.
 
danielmoo

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Awesome stuff, same here is what I take intra work out. I've taken plain bcaa, and usp labs modern bcaa. I have to say so far I've enjoyed the sizeon.
My man! Thanks for the SizeOn love.

What are the muscle building ingredients in it.
Many ingredients in SizeOn are conducive to gaining muscle when paired with good diet/training, such as LCLT, WPH, HBCD, etc.
 
delsolrob

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One of my favorites is still Purple Wraath...I love the pink lemonade flavor
 
IFBBBradRowe

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Bob touched base on some interesting points to consider. What you have pre train and how long/how much volume you do will be major factor in what to have intra. For me personally I train either first thing in the morning or mid day after two meals. But I do not eat a meal within 3hrs of training. I have slow gastric transit so food sits in my stomach for a long time and I get very inflamed from food even though I do a million things to reduce inflammation.

So for me, my typical pre train is
30g BCAA/EAA Aminiotaur
50g fast digesting carbs From AD (it wont let me post the name of the supplement :ponder:)
1 scoop pump formula Nitr-OX

I do this about 45min before I train (about 2+ hours after last meal)

Then intra I drink the same mixture minus the pump product and finish it about 2/3 way through my training.

My training goes close to 2hrs with tons of volume so I personally need the intra. I also keep a relatively low protein diet so BCAA/EAA are very beneficial for me.
 
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Bob touched base on some interesting points to consider. What you have pre train and how long/how much volume you do will be major factor in what to have intra. For me personally I train either first thing in the morning or mid day after two meals. But I do not eat a meal within 3hrs of training. I have slow gastric transit so food sits in my stomach for a long time and I get very inflamed from food even though I do a million things to reduce inflammation.

So for me, my typical pre train is
30g BCAA/EAA Aminiotaur
50g fast digesting carbs From AD (it wont let me post the name of the supplement :ponder:)
1 scoop pump formula Nitr-OX

I do this about 45min before I train (about 2+ hours after last meal)

Then intra I drink the same mixture minus the pump product and finish it about 2/3 way through my training.

My training goes close to 2hrs with tons of volume so I personally need the intra. I also keep a relatively low protein diet so BCAA/EAA are very beneficial for me.
Brad.
Awesome to see you on here brother. Always been a long time follower!
 
sandpig

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I'm an EAA guy.
About 15 grams.
Carbs depend on what I'm training that day.
Hydromax or glycerine too
 
IFBBBradRowe

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Brad.
Awesome to see you on here brother. Always been a long time follower!
Thanks Bob- just trying to get a feel for things around here! Much more relevant content than most forums i have been following.
 

KtchnChmst

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Pre:
8g Citrulline
4g Beta Alanine
6g Micro Creatine Mono
6g Hydromax
2g Agmatine

Intra:
10g BCAAs
10g EAAs
40g HBCD
2tbsp Glycerine
Electrolyte blend

Sometimes 2-3mg of Cialis pre!
Sometimes 50-80mcg IGF1LR3 pre!
 
trevorg304

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I typically drink bcaas as well. Currently cutting and drinking Scivation Xtend Endure intra workout (7g bcaas, electrolyte matrix, 25g highly branched cyclic dextrin), I notice it helps me keep a nice pump, helps with muscle fullness, and is just a great product ($9.99 or so on Nutraplanet for 30 servings!). Planning on making my own intra soon and stacking Gaspari Glycofuse, Scivation Perform, and some Hydromax (glycerol) powder. As far as ingredients, I would highly recommend effective dose(s) leucine and glutamine, Hydromax powder (helps with hydration/pumps), peakO2 (helps combat oxidative stress, also provides for a nice pump in my experience) and (if your macros allow) highly branched cyclic dextrin (just a great fuel source for workout volume)
Would Endure be good for weight training?
 
EMPIREMIND

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What are some of everyone's favourite EAA supps?
Bulk eaa powder or HumaPro are my go to's. The bulk powder from a TRUE nutrition company (wink wink) is what I've found to be the cheapest and still reliable quality
 
muscleupcrohn

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For convenience and price, I like EAA powder with added leucine powder, and Gatorade powder.
 

KtchnChmst

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For convenience and price, I like EAA powder with added leucine powder, and Gatorade powder.
HUGE fan of that Glacier Freeze Gatorade flavor! My Costco has it in the oversized economy tub. Sometimes I'll add 25g of that to my HBCD if im upping my carbs.
 
muscleupcrohn

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HUGE fan of that Glacier Freeze Gatorade flavor! My Costco has it in the oversized economy tub. Sometimes I'll add 25g of that to my HBCD if im upping my carbs.
That is a good flavor! I usually just use Fruit Punch or Orange flavor powder because that's what my local store has.
 
daniel11

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Muscle Sport International "Rapid Refuel"

Hands down it's the best intra/post all-in-one I have found to date. I no longer have to mix a science experiment to get all of this!!!!!
 
daniel11

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No real point in having a shake and then a meal 45-60 minutes later. The overlap of food (From the shake) is still digesting so the need for an instant meal so fast after a shake is unnecessary from a MPS Standpoint (muscle protein synthesis). Just go home and have a meal, assuming you had a pre-workout meal or a peri-workout beverage to properly fuel training.
That explains why you are only 175

;-)
 
daniel11

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Ok in all seriousness it really depends on the intent of the workout. Time of day. Type of workout. And duration of workout.

Aminos with Creatine is most critical in most situation.

Carbs may or may not be needed.
 
cheftepesh1

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Formutech BCAA
Rise and swell
Sizeslim recovery
 
Oconns28

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This thread has turned out better than expected! Lots of great tips here. I'm going to checkout and try some of the suggestions
 
The Solution

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That explains why you are only 175

;-)
Correct.. Because BCAA"s are the biggest anabolic secret nobody knows about....
There is a law of diminishing returns when it comes to protein or free fore aminos. More is not always better. Keep drinking aminos all day long and you spike MPS forever, BCAAs are 6 calories per gram, and when sipped in an all day fashion, contribute heavily to both an insulin response and gluconeogenesis. Sipping on BCAA’s takes away from MPS (Muscle Protein Synthesis) as levels never get a chance to reach refractory stages before being spiked again The net effect is increased insulin and blood sugar. Having more is just added calories, for some that is excessive calories and increasing their caloric surplus which therefore increases the amount of fat to LBM added depending on their surplus of calories.

Even in periods of caloric restriction adding addition BCAA's are not going to merit any benefit again assuming protein intake it met
https://jissn.biomedcentral.com/articles/10.1186/s12970-016-0128-9

Thanks for the low blow though bud.

Plenty of people have bought into the marketing of BCAA. Not many people realize that if you're consuming enough total dietary protein, it already contains an abundance of BCAA. High-quality protein sources in your diet are comprised of 18-26% BCAA. Adding supplemental BCAA to that is quite literally a waste. As for the claim that supplemental BCAA is necessary to prevent muscle loss from fasted training, that's not supported by the scientific literature.

Given a scenario with equated macronutrition (including protein/aminos, collectively), fasted vs fed cardio is highly unlikely to make any difference in the sparing of muscle protein by the end of the day (or the end of the diet). My colleagues and I recently did a fasted vs fed training study & observed at null results: Body composition changes associated with fasted versus non-fasted a... - PubMed - NCBI

Also, take note that fatty acid oxidation is greater during training in the fasted state, but greater pot-training in the fed state, so it comes out even by the end of the day. To quote a recent review by my team:

“Many bodybuilders perform cardio in the fasted state in an attempt to increase fat oxidation and lose additional body fat; however, the scientific literature does not support additional benefits of fasted cardio. In fact, increased nitrogen loss, equivalent to nearly 14 gm of amino acids per hour has been observed during 60 minutes of fasted cardio [123]. However, it should be noted that the authors could not identify the source of nitrogen nor is it known if the increase in amino acid oxidation has an effect on muscle tissue if amino acods are replenished after exercise. [...] However, acute changes in fat oxidation during exercise are not as important as the total fat oxidation over the course of the day and, as previously discussed, if more carbohydrates are oxidized during exercise, more fat is oxidized throughout the course of the day [121, 129]. [...] In support of this contention, a recent study by Paoli et al. [130] demonstrated that respiratory exchange ratio was significantly lower at 12 and 24 hours after fed versus fasted cardio, indicating that consuming a meal prior to exercise results in a prolonged shift toward lipid use following the training bout.” Recommendations for natural bodybuilding contest preparation: resis... - PubMed - NCBI

Also consider the following research where fasted resistance training during Ramadan (complete with suboptimal hydration, lol) failed to cause The Catabolizmz: "Hypertrophic training in a fasted or in a fed state during Ramadan does not affect body mass and body composition of bodybuilders." Effect of fed- versus fasted state resistance training during Ramad... - PubMed - NCBI

One more - no difference in body comp changes between fed vs fasted HIIT cardio: "Short-term low-volume HIT is a time-efficient strategy to improve body composition and muscle oxidative capacity in overweight/obese women, but fed- versus fasted-state training does not alter this response." Interval training in the fed or fasted state improves body composit... - PubMed - NCBI

Not necessarily - especially if we're talking about equated daily macros. The body is smarter than we give it credit for. If you deprive it of nutrients during training, it can ramp up an 'anabolic rebound' effect in the post-training period when nutrients are provided. To quote Deldicque et al: "Our results indicate that prior fasting may stimulate the intramyocellular anabolic response to ingestion of a carbohydrate/protein/leucine mixture following a heavy resistance training session." Increased p70s6k phosphorylation during intake of a protein-carbohy... - PubMed - NCBI

in all seriousness it really depends on the intent of the workout. Time of day. Type of workout. And duration of workout.

Carbs may or may not be needed.
and if you read my initial post it clearly states that....
 

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