Do I need intra-workout carbs?

Intra-workout supplements are dietary supplements that people use during their workouts to help fuel their body, stay hydrated, or help them through their workouts. There are several kinds of intra-workout supplements, but here we’re focusing specifically on intra-workout carbohydrates.

This is not something that everyone needs; but there are several reasons why you may want to try to supplement with intra-workout carbs, including: 

• You strength-train fasted because you go early in the morning and feel nauseous while training if you eat. Sipping on intra-workout carbs that digest easily can provide a quick boost of energy without leaving your stomach feeling heavy like it does after a full meal.

• You want to be able to push through longer or harder strength training sessions, but your energy levels keep crashing before you finish. Sipping on intra-workout carbs that digest quickly can help replenish glycogen stores in your muscles and help you power through more intense workouts.

• You are completing an endurance event where you are running, swimming, biking, or playing a sport for longer than 60-90 minutes. Sipping on intra-workout carbs can help you sustain your energy levels to complete your longer training sessions and events.

As our bodies adjust to our workout programs, they tend to get more efficient at them; which results in less energy required and lower calories burned. This is why you hear about needing to continuously increase your strength training by either going up on the weights, increasing time under tension, or adding more sets/reps of exercises. Intra-workout supplements (in this case, carbs) may help you do this by providing more energy and better recovery during intense training sessions.

Every person’s needs are different; but a general rule of thumb is that if your workout or training session includes 1-2.5 hours or more of continuous endurance, intermittent, or high-intensity exercise, you want approximately 30-60 grams of carbs for every hour of work. And this doesn’t have to be in the form of a supplement, though it can be. If you prefer a ‘real food’ solution, 30 grams of carbohydrates can also be consumed through:

• 16 ounces of Gatorade

• 1 cup applesauce

• 1 banana

• 1/4 cup raisins

• 1/2 cup dried mangos

• 2-4 rice cakes

As always, this information is intended for informational purposes only, not medical advice. We always suggest consulting your doctor or medical provider before adding any new supplements.

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