Should I take supplements during a workout? A comprehensive guide to intra-workout nutrition

October 25, 2025 •

4 min read

According to a 2024 study, nearly 58% of fitness athletes use supplements, with many focusing on intra-workout products to boost performance and recovery. But the question remains: should I take supplements during a workout, and are they necessary for everyone? The answer depends heavily on your training intensity, duration, and specific fitness goals.

Quick Summary

The necessity of intra-workout supplements hinges on training intensity and duration. While many are sold on the benefits, a balanced diet is often sufficient for shorter, less-intense sessions. For prolonged or high-intensity workouts, specific supplements like carbohydrates, electrolytes, and amino acids can prevent fatigue and aid performance. Consider your goals and training schedule before investing.

Key Points

Necessity is Individual: Intra-workout supplements are generally unnecessary for workouts under 90 minutes, where a balanced pre-workout meal and proper hydration are sufficient.
Consider Intensity and Duration: Athletes engaging in prolonged, high-intensity exercise (e.g., endurance sports, high-volume weightlifting) are the most likely to benefit from intra-workout nutrition to sustain energy and delay fatigue.
Electrolytes are Crucial for Hydration: For heavy sweaters or those training in hot conditions, replenishing electrolytes like sodium and potassium is vital to prevent cramps and maintain performance.
BCAAs vs. Whole Protein: While intra-workout BCAAs may reduce muscle breakdown, whole protein sources (pre- or post-workout) are more effective for muscle building. Daily protein intake is the most critical factor.
Natural Alternatives Exist: Natural options like bananas or diluted fruit juice provide fast-digesting carbohydrates and can be effective, lower-cost alternatives to commercial supplements.
Quality and Professional Guidance: Always choose supplements verified by third-party testing (e.g., NSF, USP) and consult a healthcare professional, especially if you have pre-existing conditions.

Is Intra-Workout Supplementation Necessary for You?

The decision to incorporate supplements during your workout, often called intra-workout nutrition, is not one-size-fits-all. For individuals performing moderate-intensity exercise for less than 70 minutes, a balanced diet providing sufficient pre-workout fuel is typically all that's required. However, for those engaging in longer, more intense sessions, or training in a fasted state, intra-workout supplementation can provide tangible benefits by replenishing energy stores and minimizing muscle breakdown.

Factors That Determine Your Need for Intra-Workout Supplements

Workout Duration and Intensity: The longer and more intense your workout, the more your body relies on stored energy (glycogen). For exercises lasting over 70–90 minutes, or high-volume weightlifting sessions, sipping on a carbohydrate-based intra-workout can help sustain energy and delay fatigue.
Training in a Fasted State: If you train on an empty stomach, an intra-workout drink with carbohydrates can provide a quick source of fuel, preventing a drop in performance.
Endurance vs. Strength Training: Endurance athletes typically benefit more from replenishing carbohydrates and electrolytes during prolonged events. For strength athletes, the focus is more on preventing muscle protein breakdown and maintaining performance during intense sets.
Experience Level: Advanced athletes and bodybuilders, with more intense and demanding training schedules, are more likely to see a noticeable benefit from intra-workout products compared to beginners.

Key Ingredients in Intra-Workout Supplements

Intra-workout supplements can be a mix of several key ingredients, each serving a distinct purpose.

Carbohydrates: Fast-absorbing carbohydrates like dextrose or highly branched cyclic dextrin provide a quick energy source to fuel muscles, especially during prolonged or high-intensity exercise. This helps maintain performance and spares muscle glycogen stores.
Essential Amino Acids (EAAs) & Branched-Chain Amino Acids (BCAAs): These are the building blocks of protein. Taking EAAs or BCAAs during a workout can help minimize muscle protein breakdown and aid in muscle recovery. While BCAAs are popular, EAAs provide a more complete profile and can be more beneficial for muscle protein synthesis.
Electrolytes: Minerals like sodium, potassium, and magnesium are lost through sweat and are vital for maintaining hydration, muscle function, and nerve impulses. Replenishing them during a workout, particularly in hot environments or during prolonged exercise, can prevent cramps and fatigue.
Citrulline Malate: This amino acid can boost nitric oxide production, increasing blood flow to muscles. This helps enhance endurance and reduce muscle fatigue.
Beta-Alanine: Increases carnosine levels in muscles, which buffers lactic acid buildup and delays the onset of fatigue. It is particularly effective for high-intensity, short-duration activities.

Natural Intra-Workout Alternatives

For many, especially those who train for less than 90 minutes, whole foods and proper hydration can be just as effective as supplements.

Bananas: Rich in easily digestible carbohydrates and potassium, bananas offer a quick source of energy and electrolytes.
Coconut Water: A natural source of electrolytes, especially potassium, coconut water is an effective way to rehydrate during and after a workout.
A Simple Snack: For those needing a little extra fuel, a small handful of dates or a sip of diluted fruit juice can provide easily absorbed carbohydrates.

Weighing the Pros and Cons

Making an informed decision about intra-workout supplements involves considering the potential advantages against the costs and risks involved. Here is a comparison to help you decide:


Feature	Intra-Workout Supplements	Whole Food/Natural Approach
Convenience	High. Easy to mix and consume during exercise.	Lower. Requires more preparation and digestion time.
Absorption Rate	Fast. Liquids and powders are quickly absorbed into the bloodstream.	Slower. Takes time for the body to break down and absorb nutrients.
Cost	Potentially high. Can be an expensive, ongoing cost.	Lower. Often more affordable as it utilizes everyday foods.
Nutrient Profile	Targeted. Designed to deliver specific ingredients like carbs or BCAAs.	Comprehensive. Contains a wider spectrum of micronutrients, fiber, etc.
Regulation	Varies. Some supplements are not third-party tested, risking contamination.	Generally safer, as quality control for whole foods is more regulated.
Effectiveness	Highly dependent on individual needs; beneficial for high-volume training.	Sufficient for most exercisers; less effective for very long or fasted sessions.
Side Effects	Potential for GI distress, jitters, or long-term health risks if misused.	Minimal to no side effects when consumed appropriately.

Conclusion: Making the Right Choice for Your Goals

For the average person exercising for general health and fitness (less than 90 minutes), intra-workout supplements are unlikely to provide significant, noticeable benefits beyond what a well-balanced diet already provides. Simple hydration with water, combined with a proper pre-workout meal, is often the most effective and cost-efficient approach.

However, for high-performance athletes engaged in prolonged, intense training (over 90 minutes) or individuals practicing fasted training, intra-workout carbohydrates, electrolytes, and possibly EAAs can help sustain performance, delay fatigue, and accelerate recovery.

Regardless of your choice, the quality of any supplement is paramount. If you do opt for supplementation, always consult a healthcare provider or a registered dietitian to ensure it aligns with your specific needs and health status. Look for products with third-party certifications, such as NSF International or USP, to verify label accuracy and minimize the risk of contamination. A thoughtful, evidence-based approach is always superior to chasing marketing promises.

Key Takeaway for Different Fitness Levels:

Beginners & Intermediate Lifters: Focus on a nutrient-dense diet and proper hydration first. Intra-workout supplements are likely unnecessary and may be an inefficient expense.
Endurance Athletes: For training sessions longer than 90 minutes, consider a drink with carbohydrates and electrolytes to maintain energy levels.
Advanced Strength Athletes & Bodybuilders: For very long or high-volume workouts, a combination of carbohydrates and EAAs/BCAAs may help sustain performance and reduce muscle breakdown.

Frequently Asked Questions

For most beginners, a balanced diet and proper hydration are sufficient. You don't need intra-workout supplements for workouts lasting less than 90 minutes, as your body’s glycogen stores are not yet depleted.

Pre-workout supplements are designed to be taken before a workout to provide a boost of energy and focus. Intra-workout supplements are consumed during exercise to maintain energy, hydration, and muscle function, particularly during longer sessions.

Yes, for many people, especially those in endurance sports, a standard sports drink can be an effective and more affordable intra-workout option. These drinks provide carbohydrates and electrolytes to replenish what's lost during prolonged exercise.

For workouts lasting over 90 minutes, the best intra-workout supplements are fast-absorbing carbohydrates and electrolytes to provide sustained energy and prevent dehydration. A combination of glucose and fructose can also maximize absorption.

Some risks exist, particularly with unregulated products or excessive use. Potential side effects can include digestive issues, jitters, or, in rare cases, liver or kidney problems from overindulgence. Always follow recommended dosages and choose third-party tested products.

For most, getting adequate daily protein from a balanced diet and a post-workout shake is more crucial than consuming amino acids during training. While BCAAs may reduce muscle breakdown, a complete protein source like whey is more effective for muscle protein synthesis and recovery.

For weight loss, a balanced diet is generally the most important factor. Intra-workout supplements might add unnecessary calories and are less critical than consistent training and a proper nutritional plan. Focus on hydration with water first.