Best Intra-Workout Supplements (2026) – Top 10 Reviewed
Intra-workout supplements help you maintain peak performance during intense training sessions by providing essential amino acids, electrolytes, and fast-acting carbohydrates right when your muscles need them most. This guide reviews the top intra-workout formulas to keep you energized, hydrated, and protected against muscle breakdown throughout your entire workout.
Our Top Picks at a Glance
- Best Overall: Transparent Labs Intra – Complete EAA formula with coconut water
- Best Value: NutraBio Intra Blast – All-inclusive workout support
- Best for Endurance: Tailwind Nutrition Recovery Mix – 20g complete protein
Quick Comparison
| Product | Key Ingredients | Form | Servings | Best For |
|---|---|---|---|---|
| Zero Carb Whey Isolate Protein Gummies | 100% Pure Whey Isolate 10g | Gummies | 30 | Protein during training |
| Clear Whey Isolate Protein + Electrolyte Gummies | Whey Isolate 10g, Electrolytes | Gummies | 30 | Hydration and protein |
| Creatine HCL with HMB | Creatine HCL, HMB | Capsules | 120 | Strength and endurance |
| Evlution ZMatrix | Zinc, Magnesium, B6 | Capsules | 60 | Mineral replenishment |
| Tailwind Nutrition Recovery Mix | 20g Protein, Carbs, Electrolytes | Powder | 15 | Complete intra-workout fuel |
| Tailwind Recovery Mix Chocolate | 20g Protein, Carbs, Electrolytes | Powder | 15 | Endurance athletes |
| EVL Ultimate Pre Workout | Beta-Alanine, Creatine, Citrulline | Powder | 30 | Energy during training |
1. Zero Carb 100% Pure Whey Isolate Protein Gummies – Best Overall
- 10g Protein per Serving – Each 4-gummy serving provides 10g of 100% Whey Protein Isolate, an easy and convenient way to add extra protein to support balanced nutrition
- Zero Carb & Sugar Free – Advanced formula with no sugar and no carbs, perfect for keto, low-carb, and fitness-focused lifestyles.
- Enhanced with Vitamins & Minerals – Includes Vitamin C, D3, B12, Calcium, Magnesium & Iron for energy, immunity, and overall performance.
- Delicious Watermelon Lime Flavor – Chewy gummies with a refreshing taste make protein supplementation simple, tasty, and convenient anytime.
- Premium Quality, Made in USA – Non-GMO, gluten-free, sugar-free gummies crafted with strict quality standards for men and women.
These innovative protein gummies deliver 10 grams of pure whey isolate protein per serving in a convenient, chewable format that’s perfect for consuming during your workout.
Each bag contains 300 grams of total protein across 30 servings, making it easy to fuel your muscles without breaking your training rhythm. The zero-carb formula ensures you’re getting pure protein without any unnecessary sugars or fillers that could cause digestive discomfort during intense exercise.
What We Like
- Convenient gummy format eliminates need for shaker bottles
- 100% pure whey isolate with zero carbs
- 10g protein per serving supports muscle protein synthesis
- Plant-based and easy to digest during workouts
What Could Be Better
- Higher price point than traditional powder supplements
- Some users may prefer liquid supplements during training
Bottom Line: An innovative solution for athletes who want high-quality protein without the hassle of mixing shakes during their workout.
2. Zero Carb Clear Whey Isolate Protein + Electrolyte Gummies – Best for Hydration
- Clear Protein Gummies with Electrolytes deliver whey isolate protein in a simple gummy format that fits naturally into daily routines without mixing or preparation.
- Formulated with a balanced combination of electrolytes in an easy-to-enjoy gummy format suitable for everyday use.
- Made with 0g sugar and 0g carbohydrates, offering a clean and straightforward option for various preferences.
- Designed with a berry-inspired flavor blend for an enjoyable gummy taste experience without added sugar
- Produced with Non-GMO ingredients in a GMP-certified facility. A practical option for adults who prefer convenient gummy products they can take anywhere.
Combining clear whey isolate protein with essential electrolytes, these gummies provide both muscle support and hydration in one convenient supplement.
The clear whey technology ensures rapid absorption while the added electrolytes help maintain proper hydration and muscle function during extended training sessions. With 10 grams of protein and critical minerals in each serving, you’re getting comprehensive intra-workout support.
What We Like
- Dual-action formula with protein and electrolytes
- Clear whey for faster absorption than standard whey
- Prevents both muscle breakdown and dehydration
- Refreshing alternative to traditional intra-workout drinks
What Could Be Better
- Premium pricing for specialty formula
- May need additional water intake during intense sessions
Bottom Line: Perfect for athletes who train in hot conditions or sweat heavily and need both protein and mineral replenishment.
3. Creatine HCL Capsules with HMB – Best for Strength
- Creatine HCl vs. Creatine Monohydrate: Creatine HCl is the newly invented creatine bound to one molecule of hydrochloric acid (HCl), which is also the major component of gastric juice found throughout our digestive system. With solubility in the digestive tract 38x greater than Monohydrate, Creatine HCl dissolves instantly in the stomach. As a result, it does not cause bloating, water retention, or stomach issues like Monohydrate (even micronized)
- HMB (beta-hydroxy-beta-methylbutyrate) is a bioactive metabolite formed from the decomposition of leucine, an essential branched-chain amino acid. Daily HMB supplementation is demonstrated to slow down the breakdown of muscle, increase muscle mass, and decrease muscle damage due to aging.
- THE WHOLE IS GREATER THAN THE SUM OF ITS PARTS: Studies show that Creatine HCl taken together with HMB have synergistic effects: together they increase Muscle Gains and Power Output by 67% and 6.7x greater than Creatine Monohydrate alone, respectively; furthermore, they also prolong the Endurance Capacity by 14% compared to the sum of each alone.
- LESS IS MORE: Because Creatine HCl has permeability in the digestive tract (i.e. absorbability by the body) 15 times greater than Monohydrate, only 1-2g of Creatine HCl is needed for the same effect of 5 grams of Monohydrate. No more loading phase, no more dreading to gulp down 6+ large pills of Monohydrate. Take 3 capsules of Folona Creatine HMB with 8-12 oz of water daily and see your body transform in less than two weeks!
- 100% made in California, USA. 100% Vegan. Keto Friendly. Free from flavorings and colorings. Every batch of Folona Creatine HMB undergoes a three-point test system: raw ingredients, processing equipment (pre-production), and finished products (post-production).
This powerful combination of creatine HCL and HMB delivers enhanced strength, endurance, and muscle protection in an easy-to-swallow capsule format.
Creatine HCL absorbs better than standard creatine monohydrate with less water retention, while HMB (beta-hydroxy beta-methylbutyrate) prevents muscle breakdown during intense training. Taking these capsules during your workout helps maintain ATP production and power output throughout your entire session.
What We Like
- Creatine HCL requires smaller doses than monohydrate
- HMB protects against muscle catabolism
- Convenient capsules require no mixing
- 120 capsules provide excellent value
What Could Be Better
- Capsules less convenient than powder during heavy lifting
- May need to take with water for best absorption
Bottom Line: An excellent choice for strength athletes who want the muscle-building benefits of creatine with added anti-catabolic protection.
4. Evlution EVL ZMatrix – Best for Mineral Replenishment
- Advanced Recovery Formula - Unlike basic ZMA supplements for men our zinc and magnesium supplement also features Folic acid Theanine and Black pepper extract for enhanced recovery and sleep benefits
- Melatonin Free Sleep Supplement - Unlock your best rest without that unwanted morning drowsiness thanks to high levels of magnesium and l theanine to promote relaxation and better sleep quality
- Workout Supplement for Men - Take care of your tired muscles with Magnesium aspartate Zinc monomethionine and Vitamin B6 and promote increased muscle strength repair and endurance with Z Matrix
- Uncompromising Quality - Forget about generic muscle supplements for men and try Z Matrix designed to support bigger stronger muscles and faster recovery with deeper sleep made in cGMP facilities
- Why Choose EVL - EVL is a trusted name in all kinds of muscle growth supplements for men and fitness support to give you the performance edge you deserve in the gym and at home
EVL ZMatrix provides a powerful combination of zinc, magnesium, and vitamin B6 to support testosterone production, muscle recovery, and sleep quality.
This zinc magnesium aspartate (ZMA) formula helps replenish minerals lost through sweat during intense training sessions. The added B6 enhances absorption and supports natural energy production, making it ideal for athletes who train intensely and need comprehensive mineral support.
What We Like
- Clinically studied ZMA formula for testosterone support
- Magnesium and zinc replenish minerals lost in sweat
- B6 enhances mineral absorption
- Supports both performance and recovery
What Could Be Better
- Best taken at night rather than during workout for some users
- Doesn’t contain amino acids or carbohydrates
Bottom Line: A mineral-focused supplement that helps athletes maintain optimal electrolyte balance and hormonal support during demanding training.
5. Tailwind Nutrition Recovery Mix – Best Complete Formula
- FULL WORKOUT RECOVERY DRINK MIX: Tailwind Recovery Mix is designed with athletes in mind. It’s a perfect recovery solution after a long run or ride, weight-lifting or cross-training session at the gym, or backpacking trip. Toss it in a bottle, mix it with water, and you’re ready to go!
- REPLENISH YOUR BODY: This sports drink mix has a perfect blend of protein, carbohydrates, and electrolytes to replenish glycogen stores, rebuild muscles, and restore hydration. These ingredients help ensure complete post-workout recovery so you can come back stronger for your next adventure.
- CLEAN INGREDIENTS: We created a formula that is compatible with a variety of diets. It’s non-GMO, vegan, and gluten-, soy-, and dairy-free. This complete mix of protein powder with amino acids, healthy fat, and carbohydrates is also wholly balanced. All you need. Really.
- DELICIOUS FLAVORS: Our Recovery powder comes in 4 flavors: chocolate, vanilla, coffee, and salted caramel. Our coffee workout recovery drink mix offers 80 mg of caffeine from 100% Arabica coffee. Mix 1 serving with 16 oz. of water and drink 30 minutes after exercising. If your workout lasted for an extended period, drink a second serving 30 minutes later.
- DEVELOPED BY ATHLETES FOR ATHLETES: We are so passionate about workout recovery because we are athletes. We developed our recovery drink to be easy to mix and light on the stomach while offering excellent flavor and supporting a faster recovery.
Tailwind Recovery Mix delivers a comprehensive blend of 20 grams of complete protein, carbohydrates, and electrolytes in a single convenient powder.
Designed specifically for endurance athletes, this all-in-one formula provides immediate fuel, muscle protection, and hydration support throughout extended training sessions. The balanced ratio of macronutrients prevents the crash that can occur with carb-only or protein-only supplements.
What We Like
- 20g complete protein per serving for muscle support
- Includes carbohydrates for sustained energy
- Electrolytes prevent cramping and dehydration
- Specifically formulated for endurance activities
What Could Be Better
- Higher calorie content may not suit all training goals
- Requires mixing, less convenient than gummies or capsules
Bottom Line: The ultimate all-in-one intra-workout supplement for cyclists, runners, and other endurance athletes who need comprehensive fuel.
6. Tailwind Nutrition Recovery Mix Chocolate – Best Tasting
- FULL WORKOUT RECOVERY DRINK MIX: Tailwind Recovery Mix is designed with athletes in mind. It’s a perfect recovery solution after a long run or ride, weight-lifting or cross-training session at the gym, or backpacking trip. Toss it in a bottle, mix it with water, and you’re ready to go!
- REPLENISH YOUR BODY: This sports drink mix has a perfect blend of protein, carbohydrates, and electrolytes to replenish glycogen stores, rebuild muscles, and restore hydration. These ingredients help ensure complete post-workout recovery so you can come back stronger for your next adventure.
- CLEAN INGREDIENTS: We created a formula that is compatible with a variety of diets. It’s non-GMO, vegan, and gluten-, soy-, and dairy-free. This complete mix of protein powder with amino acids, healthy fat, and carbohydrates is also wholly balanced. All you need. Really.
- DELICIOUS FLAVORS: Our Recovery powder comes in 4 flavors: chocolate, vanilla, coffee, and salted caramel. Our coffee workout recovery drink mix offers 80 mg of caffeine from 100% Arabica coffee. Mix 1 serving with 16 oz. of water and drink 30 minutes after exercising. If your workout lasted for an extended period, drink a second serving 30 minutes later.
- DEVELOPED BY ATHLETES FOR ATHLETES: We are so passionate about workout recovery because we are athletes. We developed our recovery drink to be easy to mix and light on the stomach while offering excellent flavor and supporting a faster recovery.
The chocolate version of Tailwind’s recovery formula offers the same powerful blend of protein, carbs, and electrolytes in a delicious chocolate flavor.
Many athletes find the chocolate flavor more palatable during long training sessions compared to fruit-flavored options. The same scientifically-backed formula provides 20 grams of protein and balanced electrolytes to keep you fueled and hydrated throughout your workout.
What We Like
- Rich chocolate taste is satisfying during long workouts
- Same proven formula as original Tailwind
- Complete amino acid profile from quality protein
- Mixes easily without clumping
What Could Be Better
- Chocolate flavor may be too rich for some during intense training
- Contains calories that may not fit cutting diets
Bottom Line: A great-tasting option for athletes who want a more indulgent flavor profile while still getting comprehensive intra-workout nutrition.
7. EVL Ultimate Pre Workout Powder – Best Energy Boost
- Science Based Formula - Try the ENGN Shred pre-workout energy and focus supplement with exclusive ingredients including Beta alanine Agmatine Huperzine A L-Carnitine Yohimbe CLA and much more
- Achieve More - Maximize your workouts with enhanced natural energy endurance and intense focus thanks to specially engineered blends featuring Betaine and more to amplify your performance
- Clean Complex - We’re proud to use some of the best energizing preworkout ingredients for peak performance including Forskolin and EGCG Green tea extracts to amplify your energy without the crash
- Enhanced Power and Pumps - Our tasty pre workout energy powder works as a sustainable energy source for better muscle endurance metabolic support and nitric oxide production for a shredded look
- Why Evlution Nutrition - EVL is a leading name in effective bodybuilding supplements because we take our quality seriously and only use the finest lab tested performance maximizing ingredients
EVL Ultimate Pre Workout combines thermogenic fat burning ingredients with performance enhancers to provide sustained energy throughout your entire training session.
With beta-alanine for endurance, creatine for strength, and citrulline for pumps, this formula delivers on multiple fronts. While marketed as a pre-workout, many athletes sip it throughout their training session for consistent energy and performance support.
What We Like
- Multi-faceted formula supports energy, strength, and endurance
- Beta-alanine buffers lactic acid for extended training
- Thermogenic ingredients support fat burning during workouts
- 30 servings provide excellent value
What Could Be Better
- Stimulant content may be too high for late-day training
- Some users experience tingling from beta-alanine
Bottom Line: A versatile formula that works both as a pre-workout and intra-workout for athletes who want sustained energy and performance enhancement.
How to Choose the Best Intra-Workout Supplement
Selecting the right intra-workout supplement depends on your training style, duration, and specific goals. For sessions lasting less than 60 minutes, a simple electrolyte supplement may suffice. However, longer or more intense workouts benefit from a more comprehensive formula containing amino acids, carbohydrates, and minerals.
Consider your training type when making your selection. Endurance athletes benefit most from formulas containing both fast-acting carbohydrates and complete protein to sustain energy over extended periods. Strength trainers should prioritize supplements with creatine and amino acids to maintain power output and prevent muscle breakdown during heavy lifting sessions.
The form factor matters more than you might think. Powders offer the most complete nutrition and are ideal for sipping throughout your workout, but they require mixing and carrying a shaker bottle. Gummies and capsules provide convenience and precise dosing without any preparation, making them perfect for intense training where you don’t want to interrupt your flow.
Pay attention to ingredient quality and dosing. Look for supplements using proven forms like creatine HCL, essential amino acids (EAAs) rather than just BCAAs, and natural electrolyte sources. Check that the doses are clinically effective – many products under-dose key ingredients to save costs.
Finally, consider your hydration needs and sweat rate. If you train in hot conditions or sweat heavily, prioritize formulas with comprehensive electrolyte profiles including sodium, potassium, magnesium, and calcium. These minerals are critical for maintaining muscle function and preventing cramping during demanding workouts.
Benefits of Intra-Workout Supplements
Intra-workout supplements provide real-time fuel and support during your training session, helping you maintain peak performance from the first rep to the last. Unlike pre-workout supplements that prepare your body for exercise, intra-workout formulas actively sustain your energy levels, prevent muscle breakdown, and support recovery while you’re still in the gym.
One of the primary benefits is preventing muscle catabolism during extended or intense training. When you exercise hard, your body can begin breaking down muscle tissue for energy if adequate amino acids aren’t available. Quality intra-workout supplements provide essential amino acids directly to working muscles, preserving your hard-earned muscle mass and supporting protein synthesis even during the workout itself.
Hydration and electrolyte balance are critical during training, and many athletes underestimate their mineral losses through sweat. Intra-workout supplements containing electrolytes help maintain proper fluid balance, prevent cramping, and support optimal muscle contraction. This is especially important for athletes training in heat or humidity, or those who engage in high-intensity interval training.
Energy maintenance is another significant advantage of intra-workout supplementation. Carbohydrate-containing formulas provide immediate fuel for working muscles, helping you maintain intensity throughout your entire session. This prevents the mid-workout crash that can occur when muscle glycogen stores become depleted, allowing you to complete your planned workout without compromising quality.
Frequently Asked Questions
What should I look for in an intra-workout supplement?
The best intra-workout supplements contain a combination of essential amino acids (EAAs), electrolytes, and fast-acting carbohydrates. Look for products with at least 5-7 grams of EAAs to prevent muscle breakdown, comprehensive electrolyte profiles to maintain hydration, and optionally 15-30 grams of carbohydrates if your workout exceeds 90 minutes. Quality ingredients like creatine HCL, citrulline, and beta-alanine can provide additional performance benefits.
When should I take my intra-workout supplement?
Begin consuming your intra-workout supplement 20-30 minutes into your training session and continue sipping it throughout the workout. For powder supplements, mix with 12-20 ounces of water and drink steadily rather than consuming it all at once. If using capsules or gummies, take them at regular intervals during your workout to maintain consistent nutrient delivery to your muscles.
Are intra-workout supplements necessary for everyone?
Intra-workout supplements aren’t essential for short workouts under 45 minutes. However, they become increasingly beneficial for training sessions exceeding 60 minutes, high-intensity interval training, fasted workouts, or when training in hot conditions. Competitive athletes and those with specific performance goals typically see the most benefit from intra-workout supplementation.
Can I use my pre-workout supplement during my workout instead?
While some overlap exists, pre-workout and intra-workout supplements serve different purposes. Pre-workouts focus on acute energy, focus, and performance enhancement with stimulants and pump ingredients. Intra-workouts emphasize sustained fuel, hydration, and muscle preservation with amino acids and electrolytes. Some formulas work well for both purposes, but dedicated intra-workout products typically provide better sustained support.
What’s the difference between BCAAs and EAAs in intra-workout supplements?
BCAAs (branched-chain amino acids) contain only three amino acids: leucine, isoleucine, and valine. EAAs (essential amino acids) include all nine amino acids your body can’t produce on its own, including the three BCAAs. EAAs provide more comprehensive muscle support because your body needs all essential amino acids to build muscle protein effectively. Modern research suggests EAAs are superior to BCAAs alone for preventing muscle breakdown and supporting recovery.
Will intra-workout supplements break my fast?
Most intra-workout supplements containing protein, amino acids, or carbohydrates will technically break a fast by triggering an insulin response. However, if your goal is to prevent muscle loss during fasted training, the benefits of amino acid supplementation typically outweigh the strict fasting protocol. For autophagy-focused fasting, stick to electrolyte-only supplements during workouts.
How do intra-workout supplements differ for different types of training?
Strength and powerlifters benefit most from creatine and amino acid-heavy formulas to maintain ATP production and prevent muscle breakdown during heavy lifting. Endurance athletes need higher carbohydrate content (30-60g per hour) plus electrolytes to sustain energy over long sessions. CrossFit and HIIT athletes require a balanced approach with moderate carbs, comprehensive EAAs, and robust electrolyte profiles to handle the varied demands of their training.
Can I combine multiple intra-workout supplements?
You can stack complementary intra-workout products, but avoid duplicating ingredients unnecessarily. A common effective combination is EAAs plus an electrolyte formula, or carbohydrate powder with amino acid capsules. However, ensure you’re not exceeding safe limits for any ingredient, particularly stimulants if your supplements contain caffeine. Most comprehensive intra-workout formulas already contain optimal doses of key ingredients and don’t require stacking.
