It can be overwhelming to choose the right supplements for your goals. There are so many options available in the fitness industry.
This blog will answer some of the most frequently asked questions about intra-workout supplements.
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What are intra-workout supplements?
Intra-workout supplementation is just what it sounds like — dietary supplements meant to complement your training and macronutrition regimen. The ingredients in these supplements are often similar to pre-workouts, but they are meant to be taken during your workout for improved performance. Many common ingredients, such as health (creatine), amino acids, carbohydrates (glucose), etc., are paired up for specific goals.
Why are intra-workout supplements important?
It is important to supplement intra-workout because it can increase athletic performance through the fueling of different processes within the body. Creatine monohydrate and glucose, for example, can replenish ATP quickly to improve muscular strength and performance. Combining amino acids such as Beta-Alanine and Betaine can improve muscle hydration, and buffer lactic acid. This will help you to train harder and longer.
Nootropics, B-complex vitamins, and other natural energy boosters can improve mental focus and increase mental alertness. Caffeine, aminos like L-Carnitine and other substances may increase fat metabolism while inhibiting fat storage. Other aminos and vitamins, such as Arginine and Agmatine Sulfate (which are more commonly found in preworkout supplements), can also increase blood flow and muscle pumps and improve recovery.
The most common amino acids are Branched Chain Amino Acids. However, Essential Amino Acids are also important for muscle growth. They mimic the exact amino-acid profile of muscle tissue by stacking them in the optimal ratios. These include:
L-Lysine
L-Threonine
L-Phenylalanine
L-Histidine
L-Methionine
L-Tryptophan
Electrolytes, Magnesium and Potassium are also great to add to pre/intra workout supplements to optimize hydration and boost cellular recovery. Dexanhydrous Glucose is a common form of glucose that has different assimilation rate and muscle glycogen potency.
When should you take intra-workout supplements?
If you are using separate pre- and intraworkout supplements, it is best to take your pre-workout around 30 minutes before heading to the gym. If you use separate intra- and pre-workout supplements it is best to drink your intra-workout while working out and take your preworkout 30 minutes prior to going to the gym.
If you do an endurance sport such as cycling, running, swimming or boxing, then this is not for you. You may consider drinking it before, during or after your workout as a periworkout supplement. For optimal performance and recovery, your macronutrients should be consumed between 60-90 minutes prior to your workout and 30-60 after.
Who should take intra-workout supplements?
Intra-workout supplementation can help anyone improve their performance, feel better and look better. Consult your doctor if you are allergic to common amino acids or vitamins, have pre-existing health issues, or take medications.
What’s the best intra-workout for me?
Here are some guidelines to help you find the right intra-workout supplements for your goals.
Strength/Muscular development goals:
Among the most common pre/intra workout supplements are EAAs, caffeine, Betaine and Theacrine.
Muscular Endurance Sports:
Electrolytes, creatine, glucose (dextrose, etc. Betaine, Beta Alanine Vitamin C BCAAs B-Complex Vitamins Other aminos (L-Taurine L-Tyrosine L-Glutamine etc.
What is a health coach or wellness coach?
The journey of an individual towards mental, physical and social well-being is what defines wellness. It takes skill to guide a person to define their own definition of wellness and to determine how to achieve it. Here’s where wellness coaching can help.
The process of wellness coaching is an active one that involves applying strategies learned and developed to improve mental, physical, emotional, and social well-being.
A health or wellness coach is usually a person who has completed a certification program, such as NASM’s Certified Wellness Coach Course. This allows them to assist clients in creating individualized plans to improve their wellness. These certifications cover topics such as movement, sleep and stress. They also include emotional health, nutrition, and mental health.
A wellness coach helps clients to stay accountable and offers a tool belt of strategies to choose from as they progress in their wellness journey. A wellness coach can be a great source of accountability and also provides a variety of tools that clients can use to progress on their wellness journey.
Watch our Quick Video to Learn What a Certified Wellbeing Coach Does
What is a Corporate Wellness Coach?
A corporate wellness or health coach works within a corporation or company to improve the wellness of a certain population (the staff). A corporate wellness coach, unlike a wellness professional who works with a client one-on-one or with a small group of people, may be asked to implement programs and interventions that are aimed at the entire population.
A corporate wellness trainer may also meet one-on-one with employees to create a plan that is tailored to their needs. As a corporate coach, you can help a large group of people and solve the problem of finding clients because they will come to you.
Employers typically look for measurable changes in health among their employees to lower their insurance costs and justify hiring wellness professionals. Companies will often hold an annual health fair to assess the health and wellbeing of their employees.
These data are analyzed annually to determine any improvements and changes. A corporate wellness coach will help meet the company’s needs, while tailoring programs to the employees’ needs. This is a win-win situation.
What is a Corporate Wellness Coach’s Day-to-Day?
A wellness coach’s day will be different depending on the company they work for. Here are some of the tasks that may be assigned to them:
Create site-wide health interventions (steps, activity challenges, etc.) for employees. ).
Organising wellness or health fairs.
Working with each employee to create a wellness program.
Create annual reports to be given to the employer about employee health and their participation in programs.
Create and conduct lunch and learn webinars.
Organising fitness classes or other activities for your employees.
Manage or work in the fitness center onsite.
Budget management for wellness programs.
Meet with your supervisor or manager to brainstorm ideas to promote better nutrition and physical activity at work.