Compare intra-workout drinks on the carbohydrate, amino acids and electrolytes in each serving and the cost per serving. Most training sessions don't need one, so we explain when the research suggests taking carbohydrate during exercise.
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What is an intra-workout supplement?
An intra-workout is a drink you sip during training, and most contain some mix of carbohydrate, electrolytes and amino acids (EAAs or BCAAs). This collection includes carbohydrate drink powders, EAA and BCAA drinks, hydration mixes and energy gels.
Some contain caffeine, so check the label. If they do, EFSA says healthy adults can have single caffeine doses up to 200mg, including less than two hours before intense exercise, and up to 400mg a day from all sources.
Do you need an intra-workout drink?
For most sessions under an hour, water is enough. The British Dietetic Association says if exercising hard for longer than an hour, carbohydrate intake during exercise can enhance performance.
For hard sessions lasting over 90 minutes, the ISSN (International Society of Sports Nutrition) recommends 30 to 60g of carbohydrate an hour in a 6 to 8% carbohydrate-electrolyte solution. Carbohydrate-electrolyte drinks only carry authorised claims when they meet strict conditions on carbohydrate, sodium and concentration, which we explain on our electrolytes & hydration page.
How do you compare intra-workout value?
Compare the grams of carbohydrate, grams of amino acids and milligrams of sodium per serving, then the cost per serving. Products with similar names can contain very different amounts.
Example (example figures, not real products): a £30 tub with 30 servings of 10g EAAs costs £1 per serving, or 10p per gram of EAAs. A £25 tub with 25 servings of 5g costs £1 per serving but 20p per gram. Browse EAAs, BCAAs and electrolytes.
We sell the products on this page. That's our commercial interest, and it's why we show the evidence alongside them. This page is general information for adults, not personalised medical advice. Food supplements should not replace a varied, balanced diet.
Written by Andy Arshad, SupplementHQ. Last reviewed 11 October 2026.