Many online stores now offer intra-workout nutrition, i.e. supplements that you have to take during training. How important are these supplements if you are a natural bodybuilder?

First of all: bodybuilding is mainly about the total amount of food you consume in a day, or the total amount of calories and macros (proteins, carbohydrates and fats). The importance of feeding timing has traditionally been exaggerated.

Nevertheless, it is a good idea to spread your protein intake evenly over four to six meals a day, with portions of 20-40 grams of protein per meal. You plan your training exactly between two meals. This way you are always assured of a sufficient supply of proteins around your training.

Timing of carbohydrates is not very important. After all, unlike proteins, carbohydrates can be stored so that you can call on them at any time. In the cut – when you have to cut back on carbohydrates – it may be useful to concentrate carbohydrate intake around training as much as possible.

But what about carbohydrate intake during training? According to coach Steve Hall, you may get a small benefit from carbohydrate intake during exercise if you exercise for longer than 60 minutes. Especially in the cut. A small amount of fast carbohydrates can then help to have enough energy even after an hour of training. Hall recommends 15-30 grams of fast-digesting carbohydrates, such as a banana. That’s it.

And what about protein during training? We already saw that this is not necessary if you plan your training between two protein-rich meals. And no, you don’t need BCAAs (amino acids) either – neither before or after, nor during training. Read in this article why BCAA supplements are useless.

CONCLUSION

In principle, intra-workout supplements are not necessary. At most, a small ‘shot’ of carbohydrates will help you if you train for longer than 60 minutes.