Best Intra Workout Supplements for Endurance and Focus

I am training for a Spartan race and my workouts are getting very long and intense. I am looking for a good intra workout supplement that will help me maintain my energy levels and focus for over 90 minutes. I have been using just water and some electrolytes but I feel like I need more.

I am looking for something that has a mix of EAAs, some fast carbs like cyclic dextrin, and maybe a bit of taurine for focus. I am in the UK and I have seen the Trained by JP Sustain brand which looks very promising. I want to avoid anything that causes a sugar crash halfway through.

What do you guys use during your longest sessions? I would love to hear about any specific stacks that have helped you push through the wall. I am really trying to increase my work capacity over the next few months.

For a Spartan race, you definitely need more than just BCAAs. I’d suggest looking into highly branched cyclic dextrin (HBCD). It’s a carb source that digests incredibly fast without making you feel bloated or heavy while you’re running or climbing.

Totally agree with LondonLad. Cluster Dextrin is the way to go. I usually mix mine with some electrolytes and about 5g of glutamine. If I'm out in the Texas heat training, I also add a pinch of pink Himalayan salt just to keep from cramping up.

Has anyone tried adding Alpha-GPC to their intra? Ed mentioned focus, and I find that really helps with the mental fatigue when you're 90 minutes into a session. It’s better than just smashing more caffeine and getting the jitters.

I’ve heard Alpha-GPC is good, but isn't it expensive for a daily supplement? I usually just stick to a cheap electrolyte powder and some Gatorade.

MidwestMike, Gatorade is mostly sugar and food colour. For the intensity of a Spartan, you want something more technical. I use an EAA blend that includes electrolytes and Tyrosine for focus. It’s a game changer for those long rucks.

Thanks for the ideas guys. VancouverDave, what dosage of Alpha-GPC are you using? And does it stack well with EAAs or does it taste like battery acid?

I do about 300mg. Most versions are unflavoured and slightly sweet, so it actually mixes really well with fruity EAA powders. I barely notice it’s there until the "zone" kicks in.

Don't sleep on Coconut water powder. It’s a natural way to get potassium in. I find most 'focus' supplements are just overpriced fluff, but a good electrolyte balance keeps my head clear during my fell runs.

NorthernLass has a point about the electrolytes. But Ed, if you're doing high-intensity obstacles, you might want some Citrulline Malate in there too. Helps with the muscle burn and clearing out lactic acid.

Wait, isn't Citrulline more for the 'pump' in pre-workouts? Does it actually help with endurance?

Absolutely! It helps with ammonia clearance. When you're pushing for distance, that's just as important as the pump in the gym. I notice a massive difference in my recovery between sets of obstacles.

Totally agree with the Citrulline Malate call. I'm also a big fan of Taurine. It helps with hydration at a cellular level and keeps those nasty calf cramps away when it's cold up here in Canada.

Anyone here use BCAAs anymore? Or is everyone onto EAAs now?

EAAs are definitely superior. BCAAs are missing the other 6 essential aminos your body needs to actually build or repair tissue. It's like trying to build a house with only the windows and no bricks.

Spot on, Dave. I switched last year and stopped feeling so 'depleted' the day after a long session. I use a brand from a shop in London that does an unflavoured EAA, which I mix with squash.

Unflavoured EAAs? You're a brave soul. Every one I've tried tastes like old socks lol.

So the consensus seems to be: EAAs + Cluster Dextrin + Electrolytes + maybe Alpha-GPC. That’s a lot of powder in one bottle. How much water are you guys mixing this with?

I use a 1-litre bottle. If you make it too concentrated, it can cause an osmotic effect in your gut—basically, you'll be looking for a flat or a bush to hide behind pretty quickly!

Haha, truth! Dilution is your friend. I usually sip about half of it in the first 45 mins and then top it up with more water as I go.