Intra workout products are an up and coming supplements in the fitness world, with a lot of companies really pushing the boat out so that they can stand out from the crowd.

This competition to get customers to buy their product has led to some fantastic intra workouts coming out lately.

But what is an intra workout, and what does it do?

Intra just means during, so whereas a pre workout would be taken before a session, an intra would be taken while you are training.

Intra workouts are designed to lower fatigue, increase muscular endurance, and power, and help keep you hydrated. As a result the ingredients that they require are highly specialized.

In this article we will be looking at seven of the best intra workout ingredients. Ones that you should look out for in any intra workout that you are interested in buying.

Top 7 Intra Workout Ingredients


One of the three branched chain amino acids (BCAAs) Leucine is responsible for stimulating muscle protein synthesis.

Increasing your Leucine can increase MPS and lead to bigger muscle strength and hypertrophy gains. Leucine is taken in a 2:1:1 ratio with Isoleucine and Valine.

Combined the dosage is usually 5g, so on its own you’d say 2.5g is about right.


Isoleucine is another of the BCAAS, its function is to increase glucose uptake and to prevent catabolism.

Very useful when dieting to make sure that your Isoleucine intake remains high.

Recommended dosage: (see above) 1.25g per day.


Valine is the third and final BCAA, it does nothing unique like the other two BCAAs but it is still beneficial.

Leucine, Isoleucine, and Valine are often taken together to increase protein synthesis, and prevent muscle catabolism.

Recommended dosage: (see above) 1.25g per day.


Another amino acid is L-Citrulline, this one is turned into L-Arginine when it passes through the kidneys.

Citrulline can help to reduce fatigue and increase power, a great ingredient to have in your intra-workout.

Recommended dosage: 6-8g per day.


Just like Citrulline, the ingredient Beta-Alanine is taken to reduce fatigue, it also has been shown to increase muscular endurance.

Recommended dosage: 2-5g per day.

Betaine Anhydrous

Betaine Anhydrous is found in beetroot and its main function is to reduce Homocysteine which prevent inflammation.

It may help you lose weight, and also may help build muscle through increased strength and performance.

Recommended Dosage: 2.5-6g per day.

Coconut Water Complex

Essentially coconut water powder is an effective way to increase hydration, as being dehydrated can seriously diminish performance, it’s a good idea to find a supplement that contains this.

Recommended Dosage: N/A

Bottom Line

At the end of the day, each supplement is only as effective as your workout and nutrition allows.

The main goal of an intra workout is to aid your workout as much as possible.

If you put in the effort required then you will get good results.

Remember that the best intra workout possible is water, but you can upgrade this with the aforementioned ingredients. Leucine, Isoleucine, and Valine are usually branded as BCAAs so make sure to look out for that.


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