How To Optimize Your Training Performance and Get Results
Intra-workout carbohydrates consumed during exercise have become popular in the fitness industry. You are probably used to fueling your body before or after a training session, but what about during? Carbohydrates taken during exercise can really make a difference in terms of optimizing performance and maintaining energy levels throughout your training sessions. Our clients at LFF have mentioned the significant impact that implementing intra-workout carbs has had on their training performance, volume and therefore, results. So let’s take a deeper dive into the importance and benefits of incorporating intra-workout carbs into your workout routine.
In this guide, you’ll learn:
What are intra-workout carbohydrates
The benefits of intra-workout carbohydrates
The types of intra-workout carbohydrates
What Are Intra-Workout Carbs?
Carbohydrates are the body's primary source of energy and are essential for replenishing muscle glycogen during exercise, especially when training until failure. When we exercise, our glycogen stores, which are chains of glucose molecules stored in muscles, become depleted, can lead to fatigue, and a decrease in performance- this is not what we want! That’s where intra-workout carbs come in. These are essentially carbs consumed during exercise, providing an immediate energy to sustain performance and eliminate fatigue. And who doesn’t want that?!
The Benefits
Sustained Energy Levels: Including carbohydrates during your workout helps keep your blood sugar levels stable, providing a consistent energy supply to your muscles. This energy allows for improved endurance and prevents fatigue, allowing you to train harder and longer!
Improved Performance: By replenishing glycogen during your workout, you can maintain intensity and continue to lift at high volumes throughout the entire training session.
Muscle Preservation: Intra-workout carbs can help preserve muscle glycogen, which helps prevent muscle breakdown during exercise. This is especially important for those looking to maintain muscle while in a dieting phase.
Faster Recovery: Consuming carbohydrates during your workout can accelerate the recovery process by providing fuel for muscle repair and glycogen replenishment. This can help reduce muscle soreness and speed up your recovery between training sessions.
Hydration: Many intra-workout carbohydrate sources, like sports drinks, carbohydrate gels or coconut water, also contain electrolytes, which aid in hydration and maintain proper fluid balance, which is needed to sustain performance.
Types of Intra-Workout Carbs
There are a variety of sports drinks and gels out there formulated specifically for intra-workout use. These intra-workout carbs are designed to fuel performance, aid in hydration, and are easily absorbed and convenient.
At LFF, we support whole food options as intra-workout carb sources. For clients in maintenance or lean build phases, natural fruit juices like orange juice are recommended, while coconut water is preferred during dieting phases due to its lower calorie content. These options offer slightly slower absorption rates but provide additional nutrients and fiber.
Final Thoughts
Intra-workout carbohydrates consumed during exercise are essential for maintaining energy levels, optimizing performance, and accelerating recovery . Introducing intra-workout carbs into your routine can lead to significant improvements in your training, allowing you to lift heavier, train harder, and feel more energized throughout your sessions.
At LFF, we've seen firsthand the impact of fueling our bodies during training, and the results speak for themselves. So, next time you hit the gym, don't forget to fuel up with intra-workout carbs – and soon enough, you will start to notice the results you are looking for!
