Intra-Workout Drink
What I Add to My Workout Drink (And Why)
By Catie | LVP Fitness
People ask me all the time what I put in my workout drink. Is it just electrolytes? Pre-workout? Something fancy?
The truth is, it’s a very specific mix of a few ingredients that each serve a specific purpose. I’m not interested in random supplements or anything trendy just for the sake of it. I want things that actually support strength, endurance, recovery, and long-term health. I have spent a lot of time working through options and finding the combination that is perfect for me.
Because if you know me, you know my focus is always the same: Longevity • Vitality • Performance
I want to train hard today, but I also want my body to still feel strong and capable 10, 20, even 30 years from now.
So here’s a little breakdown of what I add to my workout drink and the “why” behind each supplement I chose.
One of the foundations of my drink is BCAAs, which are branched-chain amino acids made up of leucine, isoleucine, and valine. These amino acids help support muscle protein synthesis and can reduce muscle breakdown during training. They’re especially helpful during longer workouts or if you’re training fasted in the morning (when I do my steady state cardio). Think of them as helping protect the muscle you’re working so hard to build.
Another ingredient I like to include is L-citrulline, which helps improve blood flow. L-Citrulline boosts nitric oxide production in the body, which helps your blood vessels relax and open up. Better blood flow means more oxygen and nutrients getting to your muscles while you’re training. The result from this is better endurance, stronger muscle pumps during lifts, and often less muscle soreness afterward. It’s one of those ingredients that helps everything work just a little more efficiently.
Next there’s beta-alanine, which is great for fighting off muscle fatigue. If you’ve ever felt that deep burn during a tough set, that’s lactic acid building up in your muscles. Beta-alanine helps buffer that buildup so your muscles can keep working for longer periods before they fatigue. For workouts that involve high reps, circuits, or intense intervals, this can make a noticeable difference in how long you can have a sustainable output of effort.
One of my favorite amino acids I like to include is L-glutamine. Glutamine is actually the most abundant amino acid in your muscles, and intense training can deplete it pretty quickly. Adding it in can help support muscle recovery and reduce soreness after hard sessions. It also plays a role in immune health and gut health, which are two things people don’t always connect to fitness but are incredibly important for overall performance.
For assistanve with hydration and muscle function, I include taurine. Taurine helps regulate electrolytes and supports proper muscle contractions, which is especially important during longer or more intense workouts. It can also help reduce the likelihood of cramping and supports cardiovascular function. Hydration is a huge part of performance (I lose a lot through sweat during my workouts), and taurine helps keep everything in balance.
Another ingredient in my stack is NAC, or N-acetyl cysteine, which supports recovery at a deeper level. NAC helps your body produce glutathione, which is one of the most powerful antioxidants your body has. Intense workouts create oxidative stress in the body, and NAC helps support your body’s ability to handle that stress and recover efficiently. This became a must have after I was diagnosed with Chronic Fatigue Syndrom a few years ago.
I also add creatine monohydrate. Creatine is one of the most studied supplements, (and sometimes most controversial) out there, the truth is it works. Creatine helps your body produce ATP, which is basically your muscles’ main energy source for explosive movements like lifting, sprinting, and high-intensity training. In simple terms, that means more strength, more power, and the ability to push a little harder in your workouts. It can also support lean muscle development and help you recover between sets so your performance stays consistent throughout the workout. One thing to consider is the strain it can put on your kidneys if you have existing conditions or do not consume enough water. It is super important to make sure you are hitting you water intake when you are using creatine, and really every day.
And finally, something simple but important: Himalayan pink salt. When you sweat, you lose sodium, and sodium is essential for hydration, nerve function, and muscle contractions. Adding a small pinch (I do a 1/4 tsp) of pink salt to your workout drink can help maintain electrolyte balance and prevent cramping. Sometimes the simplest additions make a big difference.
When you combine all of these ingredients, you get a workout drink that supports the entire training process — from strength and endurance to hydration and recovery. It’s not about adding more supplements just for the sake of it. It’s about being intentional and supporting the body in a way that helps you perform better and recover smarter.
At the end of the day, workouts are just one piece of the puzzle. What you do outside the gym — how you fuel your body, how you recover, how you take care of your long-term health — matters just as much.
That’s the whole idea behind LVP Fitness. We train hard, but we also train smart. Everything we do is built around supporting your body so you can stay strong, capable, and energized for the long run.
Because fitness isn’t just about today’s workout, It’s about building a body that performs for life. 💪
I sometimes also like to support NAD+ production.. NAD+ is involved in cellular energy production and mitochondrial health, which means it helps your cells actually generate energy. As we age, our NAD+ levels naturally decline, so supporting those levels can help maintain energy, metabolic health, and recovery. For me, this ties directly into the longevity side of training. I’m not just thinking about today’s workout — I’m thinking about how to support my body long term.
You can purchase NAD+ through my affiliate link HERE.
