Best Supplements for Intra-Workout Nutrition
During exercise lasting over 60 minutes, providing fuel and hydration maintains performance. These supplements sustain energy, delay fatigue, and reduce muscle breakdown.
Top 5 Recommended Supplements
Electrolytes
500-1,000mg sodium per hourReplace sweat losses to maintain nerve function, muscle contraction, and hydration
Buy on Amazon →Carbohydrates
30-90g/hour (effort dependent)60-90g/hour for endurance >90 min. Use glucose:fructose mix (2:1) for maximum absorption
Buy on Amazon →EAAs (Essential Amino Acids)
10-15gProvides building blocks for muscle during training, reducing catabolism during long or fasted sessions
Buy on Amazon →BCAAs
5-10g (if not using EAAs)Alternative to EAAs during fasted training. Reduces serotonin-mediated fatigue during prolonged exercise
Buy on Amazon →Caffeine
50-100mg per hour in later stagesLow-dose caffeine late in long events combats fatigue. Gels with caffeine are convenient
Buy on Amazon →Sample Daily Stack
Sessions under 60 min: Water + Electrolytes only
Sessions 60-90 min: Electrolytes + 30-60g carbs per hour
Sessions over 90 min: Electrolytes + 60-90g carbs/hour + EAAs (10g)
Ultra-endurance: All of the above + caffeine in later stages
Fasted training: EAAs or BCAAs to reduce catabolism
Lifestyle Tips
Practice your intra-workout nutrition in training — never experiment on race day
Sip frequently rather than gulping large amounts
Set a timer to remind yourself to drink and fuel during intense efforts
If GI issues occur, reduce concentration and increase frequency of intake
Temperature matters — cool drinks are absorbed faster and feel better
Track Your Progress With RYVVA
AI-powered fitness coaching, workout tracking, and nutrition plans. The perfect companion to your supplement stack.
Try RYVVA Free →Testosterone Support From Voy
UK-based TRT and hormone optimisation. Clinician-led, delivered to your door. Blood tests, prescriptions, and ongoing monitoring.
Learn More at Voy →Try Space Goods
Nootropic mushroom blends for focus, energy, and calm. Lion\'s Mane, Cordyceps, Ashwagandha in one daily drink.
Shop Space Goods →LA Muscle Supplements
Premium sports nutrition — protein, pre-workout, testosterone boosters, and fat burners. UK-made.
Shop LA Muscle →Healthy Meals Delivered
Chef-prepared, macro-balanced meals delivered to your door. Perfect for hitting your nutrition goals.
Try Simmer Eats →Horace — Men's Skincare
Premium French skincare for men. Natural ingredients, no fuss. Cleansers, moisturisers, and grooming essentials.
Shop Horace →Vitality Health Insurance
Rewards you for being healthy. Gym discounts, Apple Watch deals, and wellness perks with your health cover.
Get a Vitality quote →Huel — Complete Nutrition
Nutritionally complete meals, shakes, and bars. 26 vitamins and minerals in every serving.
Try Huel →This information is for educational purposes only and does not constitute medical advice. Supplement recommendations are based on published research but individual needs vary. Always consult a qualified healthcare professional before starting any supplement regimen. Amazon links are affiliate links.