An Insight to Intra-Workout drinks. Wednesday March 13, 2013 You may already take a pre or post workout, or at least have heard of some of the benefits a workout supplement can provide. But what is an intra-workout and should you be taking one, too? The answer really depends on your training level and performance needs. Simply put, intra-workouts are designed to be consumed during your workout and typically contain ingredients like branched chain amino acids (BCAAs), fast-acting carbohydrates, glutamine, creatine, beta-alanine and electrolytes. These products may help reduce muscle breakdown and increase muscle growth and recovery. Endurance athletes are a key group that can benefit from an intra-workout supplement. Athletes that train for long periods of time such as runners, cyclists, triathletes, soccer players, basketball players, or other participants of intense exercise activities lasting more than one hour are likely to see the most benefits from an intra-workout. An article published in the Journal of Sports Science and Medicine examined the effects of a carbohydrate-electrolyte drink on specific soccer tests and performance. Professional players participated in a 90 minute soccer match, immediately followed by four soccer-specific skill tests. The main finding of the study indicated that supplementation with a carbohydrate-electrolyte fluid improved skill performance and recovery compared with the placebo group. The conclusion of the study showed support for players to consume carbohydrate-electrolyte fluid throughout the game to help prevent deterioration in skill performance and improve recovery. Another report position outlined by The American College of Sports Medicine confirms that during intense exercise lasting longer than one hour, it is recommended that carbohydrates be ingested to maintain oxidation of carbs and to delay fatigue. This can be achieved by ingesting a solution containing 4% to 8% carbohydrates. So what does this mean for you? When it comes to your training level and performance needs, an intra-workout can help you: Reduce muscle catabolism (muscle breakdown) during training Increase muscle recovery during the workout Replenish glycogen stores for optimal endurance Enhance mental focus and concentration during training What should you look for in an intra-workout? Look for electrolyte drink options or powders that are low in sugar, provide a variety of electrolyte based nutrients*, an optimal supply of carbs and a healthy dose of essential BCAAs. Avoid sports drinks or powders that are high in sugars or have lesser supplies of electrolytes, carbs and BCAAs. If you are interested in trying an intra-workout, check out 3Plenish® from Complete Nutrition. The 3Plenish® intra-workout powder features a Modified Release Carb Complex for proper release of simple and complex carbs to restore glycogen and energy. It also contains an electrolyte complex to help prevent cellular dehydration and scientifically metered doses of phosphorus, magnesium, sodium and potassium for optimal performance. And to finish it off, it contains essential amino acids. It provides a healthy serving of BCAAs along with a clinically studied combination of 6.25 grams of eight essential amino acids (EAAs). *Electrolytes are necessary for your muscular, cardiac, nervous and digestive systems to function properly. Electrolytes regulate an exchange of fluids, nutrients and waste between cells. Sodium, potassium, magnesium, calcium, chloride and phosphorus are electrolytes that help the body stay in balance.
Posted on: Fri, 12 Jul 2013 10:35:00 +0000
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