RubaFit

What fuels your workout? Discover the best intra-workout supplement combinations to maximise performance and recovery.

Intra-workout supplements are taken during a workout to enhance performance, endurance, and recovery. The right combination of ingredients can make a significant difference in your training results:

1. Carbohydrates: Providing a quick source of energy, carbohydrates can sustain performance and prevent fatigue during intense workouts.
   
2. Amino Acids (BCAAs and EAAs): Branched-Chain Amino Acids (BCAAs) and Essential Amino Acids (EAAs) support muscle protein synthesis and reduce muscle breakdown during exercise.
   
3. Electrolytes: Replacing lost electrolytes helps maintain hydration and prevent cramping, supporting overall performance.
   
4. Citrulline Malate: This amino acid may enhance blood flow to muscles, improving oxygen and nutrient delivery, leading to better endurance and reduced fatigue.
   
5. Creatine Monohydrate: Creatine helps replenish ATP (adenosine triphosphate), the primary energy source for short, intense activities like weightlifting. This leads to increased strength and power output during workouts.
   
6. Considerations: Individual needs and preferences vary, so it’s essential to experiment with different combinations. Feel free to contact us to learn more.
   

Research Article 1:

• Title: “Branched-Chain Amino Acids and Muscle Protein Synthesis in Humans: Myth or Reality?”
  
• Method: This review article examines the role of BCAAs in muscle protein synthesis, evaluating various studies on their effectiveness during exercise.
  
• Results: The review concludes that BCAAs alone may not significantly enhance muscle protein synthesis but can be effective when combined with other essential amino acids or protein sources.
  
• Link: https://pubmed.ncbi.nlm.nih.gov/28852372/
  

Research Article 2:

• Title: “Effects of Supplemental Citrulline-Malate Ingestion on Blood Lactate, Cardiovascular Dynamics, and Resistance Exercise Performance in Trained Males”
  
• Method: This study involved 12 trained males and examined the effects of citrulline malate supplementation on blood lactate levels, cardiovascular dynamics, and resistance exercise performance.
  
• Results: The study found that citrulline malate supplementation significantly reduced blood lactate levels and improved both upper- and lower-body resistance exercise performance.
  
• Link: https://pubmed.ncbi.nlm.nih.gov/27749691/
  
  

These research articles and content provide insights into the optimal combinations of intra-workout supplements, emphasising the importance of individualised approaches to maximize performance and recovery.

1. Dieter, B. P., Schoenfeld, B. J., & Aragon, A. A. (2016). The data do not seem to support a benefit to BCAA supplementation during periods of caloric restriction. Journal of the International Society of Sports Nutrition, 13(1), 21. https://pubmed.ncbi.nlm.nih.gov/28852372/
   
2. Wax, B., Kavazis, A. N., Weldon, K., & Sperlak, J. (2015). Effects of supplemental citrulline malate ingestion on blood lactate, cardiovascular dynamics, and resistance exercise performance in trained males. Journal of Dietary Supplements, 13(3), 269-282. https://pubmed.ncbi.nlm.nih.gov/27749691/