What is the best during a workout drink to build muscle? A Guide to Intra-Workout Nutrition

October 16, 2025 •

5 min read

During a typical weightlifting session with around 9 sets per major muscle group, glycogen stores can be depleted by up to 40%. This is why knowing what is the best during a workout drink to build muscle is crucial for anyone aiming to maximize performance, delay fatigue, and fuel growth effectively during intense or prolonged training sessions.

Quick Summary

An effective intra-workout drink combines carbohydrates for sustained energy, essential amino acids to prevent muscle breakdown, and electrolytes for hydration. The specific formula depends on workout intensity and duration, with options ranging from commercial mixes featuring high molecular weight carbs to simple, homemade concoctions.

Key Points

Combine Carbs, EAAs, and Electrolytes: A powerful intra-workout drink should contain fast-digesting carbohydrates for energy, essential amino acids (EAAs) to prevent muscle breakdown, and electrolytes to maintain hydration.
Choose Comprehensive Amino Acids: EAAs are generally superior to BCAAs alone for promoting muscle protein synthesis, as they provide all nine necessary amino acids for repair and growth.
Consider High Molecular Weight Carbs: For intense, prolonged workouts, options like Vitargo or cyclic dextrin minimize bloating and deliver a rapid, sustained energy source.
Replenish Electrolytes for Performance: Sodium, potassium, and magnesium lost through sweat must be replaced during a workout to prevent muscle cramps, fatigue, and impaired performance.
Listen to Your Workout Duration: For shorter sessions (under 60 minutes), plain water or basic electrolytes may suffice, but longer or high-volume training benefits greatly from intra-workout fuel.
Timing Matters for Effectiveness: Begin sipping your intra-workout blend 20-30 minutes into your workout and continue steadily to provide consistent fuel and amino acids to your working muscles.

Why Intra-Workout Nutrition Matters for Muscle Growth

For many fitness enthusiasts and bodybuilders, the focus on nutrition often centers on pre- and post-workout meals. However, neglecting the intra-workout period—the time spent actively exercising—is a missed opportunity for maximizing gains. When engaging in high-intensity resistance training or endurance sports, your body's stored carbohydrates (glycogen) are rapidly used for fuel. As these energy stores dwindle, performance can drop, and the body may start breaking down muscle tissue for energy, a process known as catabolism. Proper intra-workout nutrition can counteract this by providing a continuous stream of fuel and the necessary building blocks for muscle repair, allowing you to sustain intensity and protect your hard-earned muscle mass.

The Role of Carbohydrates: Sustained Energy

Intense exercise, especially sessions lasting over 60 minutes, necessitates a constant energy source to maintain performance and prevent glycogen depletion. This is where fast-digesting carbohydrates, often called 'intra-workout carbs,' come into play.

High Molecular Weight (HMW) Carbohydrates: Supplements containing ingredients like Vitargo or highly branched cyclic dextrin (HBCD) have a high molecular weight and low osmolality. This allows them to pass through the stomach very quickly, minimizing the risk of bloating or digestive discomfort, and be absorbed rapidly to replenish muscle glycogen stores and provide sustained energy.
Simple Carbohydrates: For shorter, less intense workouts, simpler carbs like maltodextrin or dextrose can be effective. However, some individuals may experience blood sugar spikes and crashes with these options, so monitoring your body's response is important.
Natural Carbohydrate Sources: For those preferring a whole-food approach, options like diluted fruit juice or a small piece of fruit can provide a quick source of energy.

The Importance of Amino Acids: Preventing Muscle Breakdown

Amino acids are the building blocks of protein, and supplementing with them during exercise can help prevent muscle catabolism and stimulate muscle protein synthesis.

Essential Amino Acids (EAAs): EAAs are amino acids that the body cannot produce on its own. They are considered superior for stimulating protein synthesis compared to BCAAs alone, as all nine essential amino acids are required for the complete muscle-building process. EAA supplements contain all nine, including the three BCAAs, making them a more comprehensive choice.
Branched-Chain Amino Acids (BCAAs): BCAAs (leucine, isoleucine, and valine) are well-known for their role in reducing muscle soreness and fatigue and can be metabolized directly in the muscles for energy. While effective, they cannot complete the protein synthesis process without the other six EAAs.

Electrolytes and Hydration: Optimal Performance

Intense sweating during a workout causes you to lose vital electrolytes like sodium, potassium, and magnesium, which are crucial for fluid balance, muscle contractions, and nerve function. Dehydration and electrolyte imbalances can lead to muscle cramps, fatigue, and decreased performance. An effective intra-workout drink must include electrolytes to replace these losses and maintain peak function.

Comparing Intra-Workout Drink Components

To help you decide on the best intra-workout drink for your needs, here is a comparison of key components.


Feature	Essential Amino Acids (EAAs)	Branched-Chain Amino Acids (BCAAs)	High Molecular Weight Carbs	Homemade DIY Blend
Completeness	Provides all 9 essential amino acids for full muscle protein synthesis.	Provides only 3 essential amino acids; requires other EAAs for sustained muscle building.	Offers a rapid and sustained energy source without stomach upset.	Offers customizable nutrition using natural ingredients.
Effectiveness for Muscle Growth	Optimal for stimulating and sustaining muscle protein synthesis.	Supports muscle protein synthesis, but less comprehensive than EAAs.	Fuels high-volume training by sparing glycogen stores.	Effective if correctly balanced with carbs and protein sources.
Budget	Typically more expensive than BCAAs.	More budget-friendly than EAAs.	Varies by brand but can be a premium product.	Can be the most cost-effective option.
Best For	Individuals aiming for comprehensive muscle building and recovery, especially during fasted training.	Individuals seeking reduced muscle soreness and fatigue, or those on a vegan diet needing BCAA support.	High-intensity and long-duration workouts exceeding 60-90 minutes.	Those who prefer natural ingredients, control over content, and cost savings.

Creating Your Own DIY Intra-Workout Drink

For those who prefer a more natural or budget-friendly approach, a homemade intra-workout drink is a great option. Here is a simple recipe to get you started:

Carbohydrates: 20-30g of maltodextrin, dextrose, or a mix of both, or even diluted fruit juice. For longer sessions, add another 10-20g.
Electrolytes: A pinch of high-quality salt (like Himalayan pink salt) provides essential sodium. Coconut water is another excellent natural source of electrolytes, especially potassium.
Amino Acids: 5-10g of EAA or BCAA powder, depending on your goals and budget.
Creatine (Optional): Some athletes add 3-5g of creatine monohydrate to their intra-workout drink for consistent daily intake, though timing is less critical than consistency.

Mix all ingredients with 20-24 ounces of cold water in a shaker bottle and sip throughout your workout for optimal absorption and performance.

Factors to Consider for Your Best Drink

Choosing what is the best during a workout drink to build muscle depends on your specific needs and training regimen. Here are some key factors to consider:

Workout Duration and Intensity: For intense sessions lasting over 60 minutes, a drink with both fast-acting carbs and amino acids is highly beneficial. For shorter, less strenuous workouts, plain water or water with a few added electrolytes may be sufficient.
Fasted Training: If you train on an empty stomach, an EAA supplement is particularly important to prevent muscle protein breakdown, as your body lacks a circulating amino acid pool from a recent meal.
Budget: Commercial supplements offer convenience but can be costly. Homemade solutions are a great way to save money while still getting targeted nutrients.
Dietary Habits: Your overall diet is the most important factor. Supplements should complement an already balanced diet rich in whole foods. As noted by the National Academy of Sports Medicine, supplements only work best with a solid nutritional and training plan.

Conclusion: Maximizing Your Gains Mid-Workout

Ultimately, the best during a workout drink to build muscle is a personalized formula that provides the right combination of energy, muscle support, and hydration for your body's demands. For most lifters engaging in intense sessions over an hour, a combination of fast-digesting carbohydrates, essential amino acids (EAAs), and electrolytes is the ideal mix. High molecular weight carbs and a full EAA profile offer superior performance and anti-catabolic effects, although more budget-friendly or natural options can also be effective. The key is to start with a solid foundation of a balanced diet and consistent hydration, and then use your intra-workout drink to provide the final, targeted nutritional support needed to push past plateaus and build more muscle. Experiment with different ingredients and ratios to find the perfect mix that helps you train harder, longer, and with better recovery.

Learn more about intra-workout timing and components at the National Academy of Sports Medicine.

Frequently Asked Questions

Intra-workout drinks are not strictly necessary for everyone, especially for workouts under 60 minutes. However, for intense or prolonged sessions, they can provide critical fuel to prevent glycogen depletion, reduce muscle protein breakdown, and sustain higher performance, which directly supports muscle growth.

The primary difference is completeness. BCAAs consist of only three amino acids (leucine, isoleucine, and valine). EAAs include those three plus the other six essential amino acids required to fully drive muscle protein synthesis. While BCAAs stimulate the process, EAAs provide all the necessary building blocks, making them more effective for muscle building.

Most standard sports drinks contain simple sugars and electrolytes, which can be useful for energy and hydration during intense exercise. However, they often lack the amino acids (EAAs or BCAAs) needed to protect against muscle breakdown. A dedicated intra-workout blend is better formulated for muscle-building goals.

For optimal results, start sipping your intra-workout blend about 20-30 minutes into your training session. This allows the nutrients to be absorbed just as your body's initial energy stores begin to deplete. Continue to sip it steadily throughout the rest of your workout.

Yes, homemade intra-workout drinks can be very effective, provided they contain the right components. A balanced mix of a fast-digesting carb source (like diluted fruit juice or maltodextrin), electrolytes (from salt or coconut water), and amino acids can rival commercial products.

High molecular weight (HMW) carbs, like Vitargo or highly branched cyclic dextrin (HBCD), are carbohydrates that have a low osmolality, meaning they pass through the stomach rapidly. This leads to quicker absorption and glycogen replenishment without causing stomach discomfort, allowing for more sustained energy during long or intense training sessions.

Yes, adding creatine monohydrate to your intra-workout drink is a common and effective practice. The most important factor for creatine is consistent daily intake, so consuming it during your workout is a convenient way to ensure you don't miss a dose.