Intra workout drink

An intra-workout drink (IWO) is one consumed during strength training to enhance performance and promote recovery. An intra-workout drink is also sometimes called a during workout.

We previously wrote about a natural and healthy pre-workout. If you're already using this, you don't need to tip the cup and can reuse the leftovers from the pre-workout.

Read more about us here natural PWO recipe

Also healthy

If the intra-workout also contains healthy ingredients, you kill two birds with one stone: improved athletic performance and a focus on health. For example, our IWO contains a combination of herbs that score very highly on antioxidant properties.

Based on herbs

Several herbs can enhance athletic performance by acting in ways other than antioxidants. Here's our recipe for a healthy herbal sports drink. Add the following to approximately 500 ml of water:

• Half a teaspoon of dried mint
• About 3 fennel seeds
• 1-3 ground black peppercorns or half a teaspoon of powder.
• A pinch of star anise powder or a broken star tip
• 1 teaspoon turmeric
• Piri Piri or red pepper powder to taste (don't start with too much)
• 2 Cloves (to nibble on while exercising)
• A tea bag with green tea of your choice

Intra workout drink

An intra-workout drink (IWO) is one consumed during strength training to enhance performance and promote recovery. An intra-workout drink is also sometimes called a during-workout drink.

We previously wrote about a natural and healthy pre-workout. If you're already using this, you don't need to rinse the cup and can reuse the leftovers from the pre-workout.

Read more about us here natural PWO recipe

Also healthy

If the intra-workout also contains healthy ingredients, you kill two birds with one stone: improved athletic performance and a focus on health. For example, our IWO contains a combination of herbs that score very highly on antioxidant properties.

Based on herbs

Several herbs can enhance athletic performance by acting in ways other than antioxidants. Here's our recipe for a healthy herbal sports drink. Add the following to approximately 500 ml of water:

• Half a teaspoon of dried mint
• About 3 fennel seeds
• 1-3 ground black peppercorns or half a teaspoon of powder.
• A pinch of star anise powder or a broken star tip
• 1 teaspoon turmeric
• Piri Piri or red pepper powder to taste (don't start with too much)
• 2 Cloves (to nibble on while exercising)
• A tea bag with green tea of your choice

The effect of the ingredients

Dried mint

Let's get straight to the point. Mint lowers testosterone levels in men and should not be consumed in large doses, especially if a reasonable amount of chewing gum or mint tea is already being consumed. It should also not be used if testosterone levels are already low. It is recommended, however, if masculinization (in women) needs to be slowed down. A little mint is generally harmless and has a soothing effect on the joints. In our opinion, this is because there is slightly more estrogen (instead of testosterone) and because of the polyphenol rosmarinic acid, which has a good anti-inflammatory effect. Less discomfort from painful, inflamed joints means fewer force-disrupting pain stimuli.

Fennel seed

Fennel seed helps with colic (gas reduction in the intestines), reduces the risk of cancer, helps with menstrual pain, freshens breath, and acts as an antioxidant. Like fennel, fennel seed contains anethole and has a stimulating and pain-relieving effect. Never take more than the recommended dose, as anethole is mildly toxic. However, lower doses are fine.

Star anise

Like fennel seeds, star anise contains anethole. Star anise contains an antiviral component called shikimic acid (also found in Tamiflu, an antiviral). Star anise has antibacterial and antifungal properties.

Finally, star anise has a warming effect due to the compounds linalol and limonene. Linalol protects blood vessels and improves circulation. Limonene has anticancer properties. Together, these antioxidants maintain energy levels and stimulate the body to cough up mucus during colds, asthma, and bronchitis. Star anise's effects can improve athletes' oxygen absorption and performance.

Black pepper

Black pepper enhances the absorption of the other herbs in this IWO, thanks in part to piperine. Furthermore, black pepper acts as an antioxidant. Black pepper is particularly beneficial for athletes because it has a stimulating effect, improves blood circulation, combats muscle pain, and promotes airflow by dissolving mucus.

Turmeric

Turmeric, like other herbs, has anti-inflammatory properties, which is partly why it also has anticancer properties. It's also a natural pain reliever that even works for rheumatism and osteoarthritis. Turmeric is a mild MAO inhibitor, allowing you to exercise with more enjoyment and focus. Turmeric reduces muscle damage and slows down muscle breakdown during exercise. Also, use turmeric judiciously and avoid it if you have kidney stones.

Piri Piri

Red peppers and Piri Piri contain capsaicin, the substance responsible for their spicy flavor. This substance prevents fat cells from growing properly and strengthens muscles. This effect occurs because capsaicin stimulates the production of mitochondria, the energy factories in (muscle) cells. Capsaicin also increases testosterone levels.

Clove

While exercising, remove a clove from the mix and continue to suck on it while exercising.

Cloves contain eugenol, a substance with anesthetic properties. The slight suppression of pain signals leads to increased strength and a delay in the sensation of acidification. This is completely safe in low doses. However, perform the exercises correctly and never take too many painkillers while training. A small amount of clove increases testosterone; too much decreases it.

Green tea

Many green teas and the other herbs in this IWO contain antioxidants and vitamins that help strengthen your immune system. Green tea contains caffeine, theine, theanine, thebromine, thephylline, and vitamin C. For athletes, these antioxidants are beneficial because they neutralize the free radicals produced in your body during exercise, which cause muscle soreness and fatigue. Green tea stimulates GABA, a neurotransmitter involved in relaxation and the release of growth hormones. Therefore, drinking green tea promotes muscle recovery. Green tea also has a positive effect on energy levels due to the stimulating effects of caffeine and theine.

Add amino acids

For accelerated muscle recovery and growth, amino acids can also be added to the intra-workout supplement. We recommend 5 grams of BCAAs combined with 10 grams of Pepto Pro (or whey hydrolysate). These two products provide a high-quality amino acid profile with a high biological value, and the absorption and absorption rate are very high.

More information about proteins and amino acids here

Add to endurance sports

During workouts that involve a lot of sweating, it's wise to add electrolytes. These are certain salts that the body loses through sweating. You could eat a banana during your workout. Another option is to add a pinch of iodized sea salt combined with 50 ml of coconut milk to the IWO drink. If you have the time and equipment, the juice of two stalks of celery would be a very good addition.

Conclusion

All performance-enhancing herbs have drawbacks if the dosage is too high. In normal doses, there's no problem, so drink this mixture in moderation. A maximum of one per day increases athletic performance and has a healthy effect on the body.

Great training!