BCAA Intra-Workout: What is the optimal amount?
If you want to get the most out of your workout, BCAA intra-workout is one of the most powerful weapons. They protect muscles, provide energy, and reduce fatigue. But how much is enough, and which ingredients really work?
1) BCAA – the core of every intra-workout formula
- Optimal dose: 7–10 g
- Mechanism: activates protein synthesis through leucine
- Benefits: protection from catabolism, increased endurance, faster recovery
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2) Glutamine – a shield for muscles
Dose: 2–3 g.
Glutamine maintains muscle density, supports immunity, and replenishes glycogen stores. During intense workouts, its levels drop sharply – adding it protects the body from catabolism.
3) Beta-alanine – fatigue buffer
Dose: ~2 g.
Increases work capacity, delays the "burn" in the muscle, allows for more repetitions and higher intensity.
4) Citrulline malate – the pump that lasts
Dose: 2 g.
Improves blood flow, oxygen and nutrient supply. Provides a long-lasting "pump effect", unlike arginine.
5) Vitamins and antioxidants
- Vitamin C (100–1000 mg) – protection from free radicals and less muscle damage
- Vitamin B6 – better absorption of amino acids and energy synthesis
6) Electrolytes – the fuel for endurance
Sodium, Potassium, Magnesium – maintain proper fluid balance and prevent cramps. Especially important during long workouts and sweating.
How to take Intra-Workout?
- Dissolve the dose in 1–1.5 l of cold water
- Drink 20% before the workout
- The remaining 80% during the workout
Next step
Don't just choose a taste – choose a formula that works.
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