Intra workouts are one of the newest supplement categories, having only been around for a decade or so.
Intra workouts help keep the body in an anabolic state while you train. They jumpstart muscle recovery before you’re done with your workout. Recovery is a major key to muscle growth.
Also, intra workout supplementation can boost endurance, boost exercise performance, and keep you hydrated. Is it any surprise that intra workout supplements can make a big difference in your training?
This guide reviews the best intra workouts on the market.
In a Hurry? Here is our top pick:
Quick Answer – Best Intra Workout
- NutraBio Intra Blast Natural – Best Overall
- NutraBio Leg Day – Best Carbohydrate-Based Intra Workout
- MuscleTech Amino Build – Best Branched Chain Amino Acids-Based Intra Workout
- Kaged Muscle In-Kaged – Best Caffeine-Based Intra Workout
- Alpha Lion Superhuman Intra – Best Flexible Dosing
- Animal Juiced Aminos– Best For Beginners
- Controlled Labs Purple Wraath – Best For Women
- DripDrop ORS – Best For Hydration
- Beast Sports Nutrition Aminolytes – Best Essential Amino Acids-Based Intra Workout
- Huge Nutrition Formula XII – Best Creatine -Based Intra Workout
Reviews – The 10 Best Intra Workout Supplements
1. NutraBio Intra Blast Natural – Best Overall
Here’s our pick for the best overall. NutraBio Intra Blast Natural features full label transparency and clinical dosing. It also uses several branded ingredients.
To top it off, this formula is 100% natural. It’s based on a 10g EAA (Essential Amino Acids) complex. Of that, 7.4g are BCAAs (Branched Chain Amino Acids).
Intra Blast uses instantized and fermented BCAAs. This complex is important for muscle protein synthesis, a direct trigger of muscle growth. They are also important for maintaining an anabolic environment.
Plus, this formula includes strength and muscle recovery ingredients such as glutamine and betaine. As well, there’s a full hydration complex that includes taurine and several branded minerals.
Finally, this product lists every dosage all the way down to natural flavoring and sweeteners.
- 100% Natural
- 10g Total EAAs – Of That 7.4g Are BCAAs
- Includes Strength And Hydration Ingredients
- Sweetened With Stevia
- Some Users Don’t Like The Taste
2. NutraBio Leg Day – Best Carbohydrate-Based Intra Workout
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This is an intra workout supplement that features carbohydrates and ATP enhancers.
NutraBio Leg Day contains 25g of fast-digesting Cluster Dextrin™ (highly branched cyclic dextrin). That’s a low glycemic yet rapid absorbing designer carbohydrate. Cluster dextrin provides rapid energy without causing insulin spikes.
There’s also an exclusive Leg Day Performance Matrix. This contains several branded ingredients, such as elevATP. That’s an ingredient that promotes ATP production for more training energy.
There’s also NeuroFactor®. This is a coffee bean extract that enhances cognitive function. Plus, there’s Senactiv®, which also enhances ATP. More ATP means you can get all your reps and sets.
This formula contains EAAs/BCAAs and a hydration complex that includes coconut water powder.
Finally, there’s an absorption enhancer, Astragin™. This is a combination of astragalus and notoginseng that increases the absorption of the entire formula.
This is a formula designed to help you maximize muscle growth. Leg Day is about boosting athletic performance. Everything you need for extreme workout performance is in this product. After all, there’s even a guide to “Bigger Squats”, that’s serious muscle building in a nutshell.
Leg Day features full label transparency. That includes the “other ingredients” (flavors, sweeteners, and colors).
- Specialized Carbohydrate-Based Intra Workout
- Includes ATP Enhancers
- Features NeuroFactor® For Mental Enhancement
- Also Includes EAAs, BCAAs, And Electrolytes
- Contains Artificial Ingredients
3. MuscleTech Amino Build – Best Branched Chain Amino Acids-Based Intra Workout
MuscleTech Amino Build, formerly known as Amino Build Next Gen, features 7g of BCAAs. This includes the clinical 4g dose of the amino acid leucine. That makes this the best intra for BCAAs.
Unfortunately, there are no other EAAs in the formula.
Amino Build contains a Performance And Strength Matrix with betaine and taurine. It also has a hydration complex that includes minerals, watermelon juice, and coconut water.
This intra workout features a full open-label and effective dosing.
MuscleTech Amino Build increases strength and endurance. It also stimulates protein synthesis and maintains an anabolic state while you train. Plus, it will support muscle recovery.
This version of Amino Build is the same formula as the popular Amino Build Next Gen. It features updated packaging and design.
- Features 7g BCAAs
- There’s Also A Strength Complex And Electrolytes
- Full Label Disclosure
- Formerly Amino Build Next-Gen
- Contains Artificial Ingredients
4. Kaged Muscle In-Kaged – Best Caffeine-Based Intra Workout
Most intra workout supplements don’t contain stimulants. That’s because there are so many stimulant-based pre-workouts available.
Yet Kaged Muscle In-Kaged contains 124 mg of natural caffeine to boost energy. This amount is enough to ensure you have the energy to get through your workout. That’s especially true if you took a pre-workout with caffeine.
Kaged Muscle In-Kaged features a hydration complex that includes coconut water powder, and an Endura-Pump Matrix. There are low doses of citrulline, beta-alanine, and BCAAs.
The reason is, Kaged Muscle’s Pre-Kaged contains good doses of all these ingredients. In-Kaged assumes you’ve taken their well-dosed pre-workout. They also assume you plan to take their post-workout to support the muscle recovery process.
This is a complete path to muscle growth. Each product has a function.
The job of Kaged Muscle In-Kaged is to provide continued energy, endurance, and pumps while you complete your training session. This makes sense because those last reps and sets can be tough.
Finally, In-Kaged features an open-label.
- Designed To Continue The Effects Of Pre-Kaged Pre-Workout
- Features 124mg Caffeine
- Includes A Pump Matrix And A Hydration Matrix
- Fully Open Label
- Some Users Don’t Like The Taste
- Combining A Pre-Workout With In-Kaged Could Result In Too Much Caffeine. Know Your Limits Before Taking These Products
5. Alpha Lion Superhuman Intra – Best Flexible Dosing
Here’s an intra workout supplement that features flexible, personalized dosing. You can use Alpha Lion Superhuman Intra in dosing levels of one or two scoops. This allows users to cater Intra to their workout style and intensity levels.
Users that don’t train too hard, or are beginners, can use one scoop. Hardcore bodybuilders and athletes can use two scoops.
Superhuman Intra is simpler than the other intra workout supplements in this guide. It contains essential amino acids, including InstaAminos™ BCAAs. This is a superior quality fermented BCAA complex.
There’s also a hydration complex. The Electrolyte & Hydration Matrix is well dosed. This Matrix includes Aquamin® minerals, raw coconut water powder, Calci-K® calcium, and taurine.
The downside to this intra workout is that there’s nothing for strength, endurance, or pumps. The reason is, Alpha Lion assumes you’ll use one of their pre-workouts. These products have good doses of pump, endurance, and strength ingredients. Of course, they also expect you to use their post-workout.
- Features Several Patented Ingredients
- Flexible One Or Two Scoop Dosing
- Potent Patented Hydration Complex
- Does Not Contain Any Strength Or Endurance Ingredients
6. Animal Juiced Aminos – Best For Beginners
Here’s our pick for the best intra workout for beginners. Universal Nutrition’s Animal Juiced Aminos is a simple formula. The simplicity of the label and formula makes it easy for beginners to understand.
There are two prop blends. The first one is the Anabolic BCAA & EAA Matrix. This Matrix supplies 6g of amino acids.
The second one is the Juiced AA Performance Blend. This Blend supplies 4g of taurine, citrulline malate, glutamine, carnitine tartrate, and betaine.
The downside of this product is that the prop blends are low dosed. Therefore, it’s not ideal for more experienced athletes. But beginners will benefit from a product like this. It will stimulate protein synthesis for more muscle growth. It will also improve exercise performance.
- Simple Formula Designed For Beginners
- Only 2 Prop Blends
- Features BCAAs And EAAs
- Advanced Users Will Find The Entire Formula Is Low Dosed
7. Controlled Labs Purple Wraath – Best For Women
Controlled Labs Purple Wraath is another simple formula. Like Juiced Aminos, this intra workout supplement uses prop blends.
It has a PurplEAA Complex, and a PurplEndurance Complex. The Controlled Labs PurplEAA Complex supplies 7g of all 9 essential amino acids.
The Controlled Labs PurplEndurance Complex provides 2.7g of beta-alanine, citrulline malate, betaine, ginger, and norvaline.
Both Complexes are low dosed. Yet, they are dosed high enough to make this an effective intra workout supplement for women.
The EAAs support lean muscle growth and muscle recovery. The Endurance Complex supports workout performance, eases muscle fatigue, and promotes blood flow for a good pump.
Controlled Labs Purple Wraath is our pick for the best intra workout supplement for women.
- Complete EAA Complex
- Performance And Endurance Complex
- Use With Other Controlled Labs Products
- Both Complexes Are Low Dosed Prop Blends
- Some Users Don’t Like The Taste
8. DripDrop ORS – Best For Hydration
Here’s a designer hydration drink that has 3x the electrolytes of sports drinks. It also has half the sugar.
DripDrop ORS is a doctor-designed, patented hydration formula. It’s our pick for the best intra workout for hydration.
This supplement provides fast relief from dehydration. It’s also meant for serious athletes undergoing intense workouts, or anytime you’re in a dehydrated state.
DripDrop ORS comes in single-serving packets. Add a packet to water, mix, and drink.
If there’s a downside, this is a designer product that provides no benefits beyond hydration.
As critical as hydration is, some users may want EAAs and other ingredients. Still, good hydration during your workouts is key to effective training. That’s because proper hydration can boost performance. Dehydration leads to muscle cramps, ending your workout.
- Provides Fast Relief From Dehydration
- Contains 3x The Electrolytes Of Sports Drinks
- Only Has Half The Sugar Of Most Sports Drinks
- Contains Artificial Ingredients
9. Beast Sports Nutrition Aminolytes – Best Essential Amino Acids-Based Intra Workout
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Beast Sports Nutrition Aminolytes is a complete EAA formula that contains 3 prop blends.
The first blend is a BCAA Blend. This is a 5g prop blend featuring instantized aminos.
The next blend is called Amino Acid Matrix. This is the rest of the 9 EAAs. This blend is also dosed at 5g. That’s a high dose for EAAs, and the BCAAs are also well dosed.
Finally, there’s a Rapid Recovery Electrolyte Blend. This is a 1.145g electrolyte blend. This blend is also well dosed and includes a digestive enzyme to enhance digestion.
This product will improve workout performance and endurance. It will also stimulate muscle protein synthesis for muscle growth.
Beast Sports Nutrition Aminolytes is our pick for the best EAA-based intra workout supplement.
- Features Effective Dosing – That’s Unusual When Talking About Prop Blends
- 5g BCAAs And 5g EAAs
- Hydration Complex Included
- It’s Well Dosed, But It’s Still All Prop Blends
10. Huge Nutrition Formula XII – Best Creatine-Based Intra Workout
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One of the most potent intra workout supplements in this guide, Huge Nutrition Formula XII features 5 g of creatine monohydrate. In fact, it’s our pick for the best intra workout with creatine.
It’s true that products containing creatine monohydrate are not among the more popular intra workout supplements. Yet creatine monohydrate will enhance performance. One reason for this is it’s a strength-enhancing compound. It will also enhance endurance, promote recovery and improve muscle cell hydration.
There’s more to this formula than creatine monohydrate. This fully disclosed formula contains all the nutrients you need to offset muscle fatigue, stimulate muscle growth, and improve muscle performance.
That includes beta-alanine and betaine, two popular ingredients. Beta-alanine is fully dosed, so be sure your pre-workout has a more moderate amount. The reason is the tingling effect will be extreme if you’re taking a double dose.
There’s also ModCarb®, a designer carbohydrate that absorbs quickly for rapid energy without causing an insulin spike. That means those carbs are available to preserve muscle glycogen stores.
Huge Nutrition’s Formula XII is a complete intra workout supplement that keeps you hydrated throughout your intense training sessions. You’ll be able to train harder and recover faster.
- Full Disclosure Labeling
- Clinically Dosed Ingredients
- 5g Creatine Monohydrate Per Serving
- There Are No EAAs/BCAAs – They Will Have To Be Purchased Separately
Buying Guide – How To Choose The Best Intra Workout Supplement?
What Are Intra Workout Supplements
An intra workout supplement is a powdered drink mix you take during your training session.
A good intra workout should help you maintain an anabolic state while you train. This is important because training is catabolic. You’re tearing down muscle tissue and burning up stored glycogen.
Usually, you’d wait until your post-workout shake to offset this. With intra workout supplements, you can start the process while you train.
The best intra workout supplements feature amino acids, especially the EAAs – the nine essential amino acids. Three of which are the anabolic BCAAs. Of these three, the amino acid leucine is the most anabolic of all.
EAAs in general are critical for muscle protein synthesis to take place. This has a direct effect on your muscle gains. Is more muscle mass one of your goals? Then you want all the EAAs including a clinical dose of the amino acid leucine in your nutritional program.
An example of this type of intra workout is MuscleTech Amino Build. Another good example is our best overall, NutraBio Intra Blast Natural.
Some intra workouts include designer carbohydrate sources. The best example of this is NutraBio Leg Day. This product features high-quality designer carbs for energy to get through your training session.
All good intra workouts will include hydration blends. The best example of this is the hydration-specific DripDrop ORS. This product is a pure electrolyte mix. Another good example is Alpha Lion Superhuman Intra.
Our list of 10 best intra workout supplements covers all your training needs. There’s an intra workout for everybody.
The Benefits Of Using Intra Workout Supplements
A good intra workout supplement will have the following benefits:
- Prevents Muscle Protein Breakdown – This is critical because you can avoid the catabolic nature of training.
- Stimulates Protein Synthesis If It Contains BCAAs – BCAAs and EAAs prevent muscle breakdown. They also stimulate muscle synthesis. As noted, this means you build muscle mass.
- Slows Glycogen Depletion If It Contains Carbohydrates – Training of any kind depletes stored carbohydrates. That’s because the body uses them for energy.
- By using an intra with BCAAs/EAAs, and carbs, you kick-start the recovery process – while you’re working out. A good example of this type of intra workout is NutraBio Leg Day.
- Prevents Dehydration – Avoiding dehydration improves cognitive function and performance.
- Increases Endurance – When every rep counts, endurance is key to a great workout.
Ingredients To Look For In The Best Intra Workout Supplements
Not every intra workout is the same. A few contain caffeine, most contain BCAAs, and the rest of the EAAs.
Also, some intra workout supplements have carbs, others do not. Some ingredients are critical for workout performance, others not so much.
Here are the ingredients you should look for:
Amino acids are one component of protein. The body makes several of the 22 amino acids used to create protein. But your body does not make nine of them. As noted, these are the EAAs. That means you have to get them from food and supplements. Of these nine EAAs, there are three branched-chain amino acids (BCAAs).
Of the three BCAAs, leucine is the primary amino acid that stimulates protein synthesis. As we know, protein synthesis triggers muscle growth. There are other factors involved. Yet BCAAs (and EAAs) are one of the primary keys to growth.
As noted, the body uses carbs in the form of glycogen as energy for your muscles. Carb intake is often lowered for fat loss diets. Yet, your body needs carbs when you’re training to fuel muscle contractions. This, of course, improves athletic performance and workout endurance.
Some intra workouts contain designer carbs that absorb fast for rapid energy, yet they won’t influence insulin. One example of an intra workout using designer carbs is NutraBio Leg Day.
These carbs include:
- Cluster Dextrin – This is highly branched cyclic dextrin, a carbohydrate that comes from waxy corn starch. It’s a fast-absorbing carb source, yet it does not cause an insulin spike.
- Once absorbed, it’s transported to the muscles. Once there, it’s used for energy. Yet it’s low glycemic. (1) Not many intra workout supplements contain carbohydrates.
- Dextrose – This is a simple sugar that the body can use for quick energy.
- ModCarb® – This is a 6-grain complex carbohydrate food. It’s a slow-burning carbohydrate. It improves athletic performance by providing long-lasting energy. (3)
This compound comes from beets and has properties similar to creatine. This means betaine is a cell volumizer and promotes hydration. Some studies suggest it improves power and strength. (4) Our best overall, NutraBio Intra Blast Natural, is the best example here.
This is an amino sulfonic acid. Taurine is an osmolyte, like creatine and betaine. That means taurine shuttles water into the muscles, like creatine and betaine. This also makes it an important hydration ingredient. (5,6)
This is an effective and well-studied supplement. In fact, creatine is the most researched and proven effective of any supplement. Creatine has several benefits. It increases endurance. Also, it increases cell volume for hydration and muscle fullness. Plus, it improves power and strength. (7) The main example here is Huge Nutrition’s Formula XII.
This compound blocks muscle fatigue and enhances endurance by increasing the levels of carnosine in the body. In turn, this buffers lactic acid buildup. This in turn lets you work out harder. The few intra workouts that contain this will dose it at half strength. That’s because it’s in every pre-workout on the market. (8) Kaged Muscle In-Kaged, and Huge Nutrition Formula XII, are the only intra workouts in this guide with this ingredient.
Citrulline stimulates the production of nitric oxide. This increases blood flow. That means greater pumps. Many users consider pure citrulline to be best for pumps. Yet some intra workouts contain citrulline malate. This combines citrulline with malic acid. Why use malic acid? It’s involved in ATP production. This combo cuts down on pure citrulline. But it helps endurance when you need it the most. (9, 10)
This patented ingredient is a blend of ancient peat and apple polyphenols. This combination has been research-proven to increase ATP levels. elevATP improves power, strength, and performance. (11)
What is there left to say about caffeine? Everyone knows it’s amazing for energy and alertness. Most users also know it improves performance and acts as a thermogenic. (12) Kaged Muscle In-Kaged and Jacked Factory Intra Surge are two examples of an intra workout with caffeine.
These are minerals that regulate water balance in the body. You lose these minerals when you sweat. While drinking water is important, it does not contain electrolytes. That’s why you’ll find these in most intra workouts. (13) One of the most common all-in-one ingredients for hydration is coconut water powder. It’s a complete source of electrolyte minerals.
Of our 10 best intra workout supplements, most contain electrolytes. Two good examples are Alpha Lion Superhuman Intra and DripDrop ORS.
What To Consider When Looking For A Intra Workout
Here’s what you should consider before choosing your intra workout supplement.
You should choose an intra workout that supports your training style. If you’re a powerlifter, you may want to focus on EAAs/BCAAs, creatine, and betaine.
Are you performing more endurance-based work? Then you might want a carb-based intra workout. Choosing one with carbs will depend on your diet. Did you eat a lot of carbs in the hours heading into the workout? Then you won’t need them in your intra workout supplement.
When choosing your intra workout, always make sure it’s dosed effectively. It’s important to understand that there’s an effective dosing range.
A product can be dosed at the low end and still be effective. When possible, go with moderate to high doses. A little research can tell you if you’re buying a product that will work. Likewise, research tells you if you’re choosing one that’s a waste of time.
Some of our 10 best intra workout supplements use prop blends. Prop blends are not generally recommended. If a prop blend is reasonably dosed, it’s a good option for beginners.
Most of the intra workout supplements in this guide feature fully open labels. You can clearly see what’s in an intra workout with full disclosure labeling. Usually, an open-label also means at least clinical dosing.
Intra Workout Supplements And Muscle Growth
Most serious bodybuilders and athletes try to recruit as many muscle fibers as possible when they train. That leads to your muscle fibers being microscopically torn over time.
These tears, combined with acid that builds up when you train, make up the “muscle burn” bodybuilders and athletes know all too well.
Once your workout is over, your body will try and repair the tears in your muscle tissue with new proteins and amino acids.
Additionally, you will need to replenish glycogen stores after training. That begins with your post-workout shake.
This is the process of muscle recovery, and muscle building occurs when you have fully recovered from your high-intensity workouts.
Intra-workout supplements, along with post-workout supplements provide the necessary nutrients to facilitate growth.
How To Use An Intra Workout Supplement – Timing Your Pre, Intra, And Post-Workout Supplements
As always, use according to directions. The more important question is how to time everything. Here’s how to do it:
Always take your pre-workout 30-40 minutes before your training sessions. Many companies design their pre-workouts and intra workouts to be used together.
A good example is Alpha Lion. Their pre-workouts feature several pump, endurance, and strength ingredients. This means they don’t include these ingredients in their Intra. Instead, the intra workout supplement focuses on hydration and EAAs/BCAAs.
Begin drinking your intra workout supplement with your first working set. This does not have to be a large drink.
Also, you sip it between sets. Don’t just gulp it down. Expect to finish your intra workout as you’re nearing your last few sets.
Take your post-workout supplement after you’ve finished and showered. Plan to take your post-workout within 20-30 minutes of ending your last set. Make sure your shake includes whey protein hydrolysate or isolate for fast absorption.
Timing it this way allows some digestion time between these drinks. Also, go with the same or similar flavors. Your system will appreciate the same type of flavor over three drinks.
Do intra workout supplements help with weight loss?
Intra workouts are not specifically designed to support fat loss. However, they can boost endurance, helping you work out harder. That can be helpful if you’re doing cardio as part of your overall program.
Do intra workout supplements promote pumps?
The best intra workout supplements will contain citrulline or citrulline malate. Combined with pre-workout, you will experience insane pumps.
Also, the increased blood flow caused by nitric oxide boosters will deliver nutrients and oxygen to your working muscles. Plus, they will remove waste products. This improves endurance and will support muscle recovery.
Do intra workout supplements enhance focus?
In most cases, intra workouts will not enhance focus. Your pre-workout will usually take care of that. Make sure your pre-workout covers your focus needs. In fact, you can buy nootropic-heavy pre-workouts for enhanced cognitive function.
NutraBio Intra Blast Natural is a complete intra workout that focuses on BCAAs. It’s also 100% natural and features extreme full label disclosure.
Do you want an intra workout supplement with carbs? NutraBio Leg Day features 25g of designer carbs. There are also several ingredients that enhance ATP production.
Finally, do you want an intra workout with caffeine? Kaged Muscle In-Kaged contains 124mg of PurCaf® Caffeine. Kaged Muscle also has tyrosine for better focus.
Adding an intra workout makes a big difference in your in-training performance. Use our guide to find the best intra workout for you!
- CLUSTER DEXTRIN™ | Glico Nutrition
- ModCarb® – Real Fuel from Real Food | FutureCeuticals
- Betaine in human nutrition | The American Journal of Clinical Nutrition | Oxford Academic (oup.com)
- Beta-Alanine Supplement — Health Benefits, Dosage, Side Effects | Examine.com
- Figueroa, A., Wong, A., Jaime, S. J., & Gonzales, J. U. (2017, January). Influence of L-citrulline and watermelon supplementation on vascular function and exercise performance. Retrieved from https://www.ncbi.nlm.nih.gov/
- Breuillard, C., Cynober, L., & Moinard, C. (2015, April). Citrulline and nitrogen homeostasis: an overview. Retrieved from
- Beta-Alanine Supplement
- Electrolytes: MedlinePlus Medical Encyclopedia