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URL:https://www.learndesk.us/class/4509516924190720/lesson/7038b00b1d6f1c687f0c0776b79f8f15?ref=outlook-calendar
SUMMARY:What to consume During a Workout to boost energy?
DTSTART;TZID=America/Los_Angeles:20260515T190000
DTEND;TZID=America/Los_Angeles:20260515T200000
LOCATION:https://www.learndesk.us/class/4509516924190720/lesson/7038b00b1d6f1c687f0c0776b79f8f15?ref=outlook-calendar
DESCRIPTION: 

During workout: Consume liquids for hydration



Macronutrient
% of Daily Intake
Timing
Examples


Protein (BCAAs)
Approx. 10% RDA
After 30 minutes
BCAA shake (only if very intense exercise) May not need


Carbohydrates
Approx. 15-20% RDA
Only needed if working out for > 1hour
Sports Drink


Healthy Fats
None
N/A
N/A


Water
500-1000mls
Sip throughout workout (200-300mls per 20 mins) => But gauge it by how much you are sweating. Room Temperature water is better for hydration than cold water.
Keep Hydrated throughout the day




In Summary:


For most workouts, water is enough during the workout, especially if your goal is Fat loss.
If your goal is performance or you are training over 1 hour, you may wish to supplement with a BCAA drink or Sports drink such as Gatorade.
After 70 minutes your body will lose electroloytes from training hard so this is where these supplements are useful.
If training under 1 hour you don't really need these and water will be fine.



https://www.learndesk.us/class/4509516924190720/lesson/7038b00b1d6f1c687f0c0776b79f8f15?ref=outlook-calendar
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