Most lifters focus on pre-workout and post-workout nutrition, but what you consume during your session — known as intra-workout nutrition — can have a huge impact on performance, recovery, and overall muscle growth.
By fuelling your body while you train, you can sustain energy, reduce fatigue, and accelerate the muscle-building process. In this guide, we’ll explain how amino acids, carbohydrates, and creatine work together to help you train harder, recover faster, and maximise your results.
What Is Intra-Workout Nutrition?
Intra-workout nutrition refers to what you consume during your workout to maintain energy and performance. For sessions longer than 45–60 minutes, your body begins depleting glycogen (stored carbohydrate) and amino acid levels — which can lead to fatigue, slower strength output, and muscle breakdown.
Proper intra-workout fuelling keeps your body in an anabolic (muscle-building) state even while training, setting you up for better recovery and adaptation.
1. Amino Acids: Prevent Muscle Breakdown and Enhance Recovery
How They Work
Amino acids — especially Essential Amino Acids (EAAs) and Branched-Chain Amino Acids (BCAAs) — are the building blocks of muscle tissue. During intense resistance training, muscle protein breakdown increases. Supplying EAAs during your workout helps to:
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Reduce muscle protein breakdown
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Stimulate muscle protein synthesis
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Decrease soreness and speed up recovery
Why They Matter
Studies show that intra-workout amino acid supplementation can reduce muscle damage markers and improve recovery between sets.
Organic Performance Amino Acids deliver all nine EAAs in a scientifically balanced ratio, ensuring optimal leucine levels to drive muscle growth — without artificial ingredients or digestive stress.
2. Carbohydrates: Sustain Energy and Performance
How They Work
Carbohydrates are your body’s primary fuel source during high-intensity resistance or endurance training. As glycogen stores drop, performance suffers. Ingesting fast-digesting carbs during your session provides:
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Immediate energy to power your lifts
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Sparing of muscle glycogen stores
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Reduced cortisol and muscle breakdown
Even a small amount of carbs intra-workout (20–40g for moderate sessions, 60–80g for long or high-volume workouts) can maintain strength and power output.
Why Combine With Amino Acids
When you combine carbs with amino acids, you create a synergistic effect — improved nutrient delivery, reduced fatigue, and faster recovery. Carbs trigger an insulin response that helps shuttle amino acids and creatine directly into muscle cells.
Organic Performance Carbohydrates are made from organic rice maltodextrin — a clean, easily digested source for sustained energy with no added sugars or artificial sweeteners.
3. Creatine: Boost Strength, Power, and Adaptation
How It Works
Creatine increases phosphocreatine stores in the muscles, allowing faster ATP regeneration — the body’s immediate energy source for heavy lifts and explosive movements.
When taken during your workout, creatine can:
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Maintain strength and performance across sets
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Improve cell hydration and volumisation
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Enhance training adaptations over time
Combining Creatine Monohydrate with intra-workout carbs and amino acids improves absorption and transport into the muscle, amplifying its effectiveness.
The Science Behind Intra-Workout Fuelling
Intra-workout nutrition is about keeping the body fuelled and anabolic throughout training. Here’s how the trio works together:
| Nutrient | Primary Benefit | Mechanism |
|---|---|---|
| Amino Acids | Reduces muscle breakdown | Maintains protein synthesis during training |
| Carbohydrates | Sustains energy & glycogen | Replenishes fuel and reduces cortisol |
| Creatine | Boosts strength & recovery | Regenerates ATP for explosive performance |
When combined, they improve training output, reduce recovery time, and enhance muscle growth and adaptation.
How to Use Intra-Workout Nutrition
For sessions 60–90 minutes or more:
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Mix 10-20g Amino Acids
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Add 30–60g Carbohydrates
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Include 5-10g Creatine Monohydrate
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Sip throughout your workout (250–500ml water every 15–20 minutes)
For shorter sessions, a half-serve is often sufficient.
Pro Tip: Combine your amino acids, carbs, and creatine for convenient intra-workout fuelling.
Final Thoughts: Train Harder, Recover Faster
Optimising your intra-workout nutrition gives you a powerful edge — more strength, better endurance, and faster recovery. The combination of amino acids, carbohydrates, and creatine provides the perfect balance of energy and recovery support so you can push harder and adapt quicker.
Fuel your performance the natural way.
Explore Organic Performance Amino Acids, Organic Carbohydrates, and Creatine Monohydrate — your complete intra-workout stack for peak performance.