Intra-workout nutrition can boost performance — but only in the right context. Learn when it matters, what to consume, and when you can skip it entirely.
Frequently Asked Questions
Do you need intra-workout nutrition?
Most people doing workouts under 60 minutes do not need intra-workout nutrition if they ate a proper meal beforehand. The evidence strongly supports intra-workout fueling for endurance sessions lasting 75 minutes or longer, or for high-volume strength sessions exceeding 90 minutes.
What should I eat during a workout?
For sessions over 60–75 minutes, aim for 30–60 grams of carbohydrates per hour from quick-digesting sources like bananas, dates, diluted fruit juice, or sports drinks. Add electrolytes if sweating heavily, and consider essential amino acids (EAAs) for very long or high-volume sessions.
How many carbs should I consume per hour during a workout?
Research by sports scientist Asker Jeukendrup recommends 30–60 grams of carbohydrates per hour for sessions lasting 1–3 hours, and up to 90 grams per hour for ultra-endurance events over 3 hours. For shorter sessions, carbohydrate supplementation provides little to no measurable benefit.
Should I take BCAAs or EAAs during a workout?
EAAs (essential amino acids) are superior to BCAAs alone for sustaining muscle protein synthesis, because the full spectrum of essential amino acids is required. However, for most workouts under 90 minutes, amino acid supplementation is unnecessary if you ate adequate protein before training.
Does intra-workout nutrition affect fat loss?
Consuming carbohydrates during a workout shifts fuel use toward glucose and away from fat oxidation temporarily, but this does not meaningfully impair fat loss over time. Total daily calorie balance matters far more than whether you fuel during a specific session. For performance and muscle preservation, fueling during long sessions is beneficial even in a deficit.