I'll be quick because I know you're busy - but FORGET the intra-workout!
Sadly, those who tell you to have one have simply NOT done their research and just listen to what everyone in the industry says, or they depend on the sale of these products! (Or both).
For context, I'm talking about those of you going to the gym to increase muscle mass and/or lose fat.
Whilst an Intra-workout formula is handy in some contexts for endurance athletes, this is not who I generally see the products marketed too, and not who this article is aimed at this time.
The Intra-Workout And Why You Don't Need It
First of all, an intra-workout is something you take WHILST working out. We're usually told that BCAAs together with glucose (or just BCAAs) are good to prevent us from going catabolic, and are pertinent for better results.
However, the truth is that a solid pre-workout intake of either whey protein or BCAAS is all we need....it simply comes down to how many amino acids are still floating around in the blood stream come training time.
We know that a simple serving of whey protein (let's say 30g worth of protein) takes 3 hours to digest (1).
So let's say you have a protein shake at 6am, if you started training by 7am your muscles would still have sufficient BCAAs for during your workout, making your "intra-workout" useless.
We're told by the "experts" that muscle breakdown is at the speed of light during training, and BCCAs must be taken to combat that. But a study looked at just this, and discovered there's no decrease in the rate of protein degradation when BCAAs are ingested during a workout (2).
What really matters is hitting your required protein numbers daily - not any fancy intra-workout potions.
Other research paints a bleak picture for the intra-workout argument!
Workout Nutrition - A Scam?
This research found that a group having protein right before and immediately after training at midday, didn't gain any more muscle or strength than the group who simply hit their protein numbers throughout the day (3).
So tell me, dear reader, what an extra hit of BCAAs via an intra-workout would have done here?!
The other laugh is the myth of the anabolic window - needing protein within 30 minutes of training. This is not supported by science and that link (along with the study above!) is evidence of that.
Another study from 2009 found that when groups either had protein right before and after training - or the protein several hours before and after - there was NO difference in strength, body composition or power (4).
Again, how will the BCAAs help in the middle of a workout here then?
Forget the intra-workout and focus on your overall protein intake for the day - and share this article with someone who needs to be told the truth!
"Stay Fit, Stay Flexed!"
References
(1) Boirie Y, Dangin M, Gachon P, Vasson MP, Maubois JL, Beaufrere B. Slow and fast dietary proteins differently modulate postprandial protein accretion. Proc Natl Acad Sci USA. 1997, 94(26):14930-5.
(2) Blomstrand, Eva, and Bengt Saltin. "BCAA intake affects protein metabolism in muscle after but not during exercise in humans." American Journal of Physiology-Endocrinology And Metabolism 281.2 (2001): E365-E374.
(3) Verdijk LB, et al. Protein supplementation before and after exercise does not further augment skeletal muscle hypertrophy after resistance training in elderly men. Am J Clin Nutr. 2009 Feb;89(2):608-16.
(4) Hoffman JR, et al. Effect of protein supplement timing on strength, power and body compositional changes in experienced resistance trained men.Int J Sport Nutr Exerc Metab. 2009 Apr;19(2):172-85.
Author
Dayne Hudson