RAW Nutrition Intra-Workout: Push Every Workout to the Limit

RAW Intra Lemon Lime

A refreshing way to fuel your toughest training sessions!

If you’re serious about achieving optimal performance in the gym and you’ve already perfected your nutrition, training, recovery, and sleep, then supplementation will take things to the next level. There are numerous supplements that can drastically improve your health and performance, such as pre-workouts, creatine, protein powders, essential amino acids, electrolytes, multivitamins, and fish oil.

In the context of maximizing sports performance, pre-workouts tend to steal the spotlight, and for a good reason. A well-formulated pre-workout will increase your energy, focus, mood, power, strength, pump, and muscular endurance. One example is RAW Pump, RAW Nutrition’s flagship pre-workout. It features clinically-studied dosages of nine ingredients that can help you get the most out of your training sessions.

When considering optimal peri-workout nutrition, many people solely focus on pre-workout and post-workout, but if you really want to take things a step further, then adding an intra-workout supplement to your routine might be a good idea. Intra-workout supplements typically include carbohydrates, essential amino acids, and/or electrolytes for hydration.

RAW Intra-Workout Enhances Performance and Recovery

RAW Nutrition’s intra-workout product, called RAW Intra-Workout, features three key electrolytes: sodium, potassium, and magnesium. It contains 25 grams of Cluster Dextrin, an easily-digestible carbohydrate, coconut water powder to aid hydration, and other ingredients, like grape seed extract, D-ribose, alpha-lipoic acid, and betaine anhydrous enhance nutrient delivery, performance, and recovery.

RAW IFBB Nic Walker

Nic Walker, IFBB Pro and RAW Nutrition Athlete.

RAW Intra-Workout comes in two refreshing flavors: Lemon Lime and Tropical Punch. Having a great-tasting drink during an intense workout is a great way to keep hydrated and refuel, and keep pushing.

RAW Nutrition works with numerous elite athletes, such as IFBB Pro bodybuilder Nic Walker, who need to push their limits every single day in order to reach the top, including powerlifters, professional bodybuilders, and physique competitors. Therefore, when RAW Nutrition was developing its first run of products, they knew that creating a high-quality intra-workout supplement was essential.

If you’ve never experimented with taking a carbohydrate product during a prolonged training session, then be prepared to see some major performance gains. Not only are intra-workout supplements great for increasing strength, size, and power, they’re even better for boosting endurance. So whether you’re a high-level cyclist or going for your pro card in bodybuilding, intra-workout supplements can make a huge difference.

Keep reading to learn more about RAW Intra-Workout and sign up for RAW Nutrition news and deal alerts below!

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RAW Intra-Workout Ingredient Analysis

RAW Nutrition lists serving sizes for both one and two scoops of each ingredient. This allows you to customize your intake based on your goals. For most people, one scoop may be enough if you’re only working out for about an hour or if you’re a smaller individual in terms of body weight.

But if you’re training more than an hour or weigh above 150lbs and really want to get the most out of RAW Intra-Workout, then we recommend going with two scoops, which provides 25 grams of carbohydrates (~ 100 calories).

Here’s what two scoops (33g) of RAW Intra-Workout provide:

  • Highly Branched Cyclic Dextrin (as Cluster Dextrin) – 25g

    The only carbohydrate source in RAW Intra-Workout is highly branched cyclic dextrin (HBCD), which provides 25 grams of carbohydrates per two scoops. Instead of going with a generic ingredient, RAW Nutrition decided to use Cluster Dextrin, a trademarked form of HBCD that was developed by Glico Nutrition Co.

    RAW Intra

    For those days when you need an extra boost, RAW Intra has you covered!

    There are a wide variety of carbohydrate powders available, but a vast majority of them are known for causing gastrointestinal distress, which is not ideal during a workout. The goal is to take an easy-to-digest carbohydrate that’s absorbed rapidly and converted to fuel. Thus, if you’ve tried carbohydrate powders in the past and they didn’t sit well with you, then you may want to give Cluster Dextrin a shot.

    Cluster Dextrin is a relatively new type of dextrin that’s made from amylopectin through the cyclization of a branching enzyme.[1] Through this process, Cluster Dextrin can still maintain the primary cluster structure that’s found in amylopectin.[1] Unlike other dextrins, Cluster Dextrin is made up of long chains of glucose units and has both higher molecular weight and narrower molecular weight distribution[1]. Furthermore, Cluster Dextrin is highly soluble and stable in water, thus it mixes much more easily in liquid.[1]

    Two of the compound’s more unique characteristics is that it has a low osmolality and a high molecular weight. Unlike glucose, which has a low molecular weight, Cluster Dextrin allows for a hypotonic solution to rapidly flow through the stomach, even when other beneficial compounds are present, such as electrolytes and amino acids.[1]

    Research has demonstrated that consuming Cluster Dextrin results in less gastrointestinal distress for subjects who are exercising.[2] A 2014 study published in the journal of Food and Nutrition Science compared perceived exertion after participants supplemented with 15 grams of Cluster Dextrin and 15 grams of maltodextrin during 60 minutes of cycling. The Cluster Dextrin group reported higher levels of endurance.[2]

    Another study from 2015 found that when swimmers took t Cluster Dextrin (1.5 grams/per kilogram of body weight) during an intermittent exercise, they saw a 70% increase in time to exhaustion compared to those who took the same amount of glucose.[3] These studies indicate that Cluster Dextrin is one of the top carbohydrate supplements for maximizing performance.

  • D-Ribose – 2g

    D-ribose is a substrate of adenosine triphosphate (ATP). It’s commonly referred to as “molecular currency” because it plays such an important role in the transfer of intracellular energy.[4] The body uses the ATP molecule for energy and it’s made up of three key components: adenosine groups, phosphate, and ribose. These components are linked by two phosphoanhydride bonds.[4]

    RAW Protein Vanilla Bean

    Refuel with a naturally sweetened and flavored grass-fed whey protein isolate from RAW Nutrition.

    D-ribose is also classified as a pentose sugar because it has five carbon rings. It’s produced endogenously by the pentose phosphate pathway (PPP), a metabolic pathway that runs parallel to the glycolysis pathway.[4] However, the PPP is dependent on the availability of an enzyme called glucose-6-phosphate dehydrogenase, which tends to be in limited supply within cells.[4]

    Research shows that a reduction in ATP production is directly related to a decrease in D-ribose content within the mitochondria of a cell.[4] Thus, during intense bouts of exercise, supplementing with an exogenous source of ATP may be an extremely beneficial way to replenish stores in a timely manner. This is due to the fact that supplemental D-ribose bypasses the PPP, resulting in a much quicker regeneration of ATP.[4]

    D-ribose has been used to improve athletic performance by decreasing pain, cramping, or stiffness. It also helps improve medical conditions like chronic fatigue syndrome, myocardial dysfunction, and fibromyalgia.[4]

  • Coconut Water Powder – 1g

    To promote hydration and optimize performance, RAW Intra-Workout has 1 gram of coconut water powder. Over the past few years, we’ve seen an increase in the use of coconut water powder in sports nutrition products, including pre-workouts, hydration, recovery, and intra-workout supplements.

    RAW EAA Watermelon

    Combine RAW Intra with RAW EAA for the ultimate recovery cocktail!

    Next to electrolytes, coconut water powder is one of the best ingredients for maximizing hydration. Since dehydration can decrease performance and cause the quick onset of excessive fatigue, RAW Nutrition wanted to ensure that their product provides multiple hydration-boosing ingredients

    In addition to the electrolytes in RAW Intra-Workout, coconut water powder supplies even more electrolytes along with essential vitamins. Coconut water powder is very effective at enhancing total body hydration because due to supplying the body with electrolytes, which help retain more water.[5,6]

    When compared to a carbohydrate-electrolyte beverage, coconut water performed just as well for restoring hydration.[5,6] It used to be one of the most underrated sports nutrition ingredients, but several big brands are beginning to shed light on its potential.

  • Betaine Anhydrous – 1g

    Before diving into the benefits of betaine anhydrous, it’s important to note that the studies show that 2.5 grams is the clinically-effective dose. However, the majority of pre-workouts, especially RAW Pump, include the clinically substantiated dose or more of betaine anhydrous. So as long as you’re taking a pre-workout with betaine, you should have no problem consuming enough to see significant performance gains.

    RAW Pump Pineapples

    Looking for more betaine, RAW Pump has you covered with five grams in every serving!

    For example, if you take RAW Pump pre-training and two scoops of RAW Intra-Workout, you’ll be at 6 grams of betaine anhydrous, which is more than double the clinically-substantiated dose. So just understand that there’s a method to the madness in regards to the dosing of betaine anhydrous in RAW Intra-Workout.

    Betaine takes on multiple roles in the body. It acts as both an osmolyte and a methyl donor.[7] So it helps maintain the balance of fluid inside and outside of a cell.[7] Not only does this help promote hydration, but it also enhances the cells’ ability to handle outside stressors.[7]

    As the name suggests (trimethylglycine), three methyl groups make up betaine’s chemical composition. This gives betaine the unique ability to donate one of its methyl groups to a non-proteinogenic amino acid called homocysteine.[7] Homocysteine is naturally produced in the body during the metabolism of the essential amino acid, methionine. But high levels of homocysteine can lead to impaired muscle protein synthesis and reduced insulin signaling.[7]

    Fortunately, through the donation of a methyl group, betaine is able to convert homocysteine back into methionine.[7] Not only is lowering homocysteine levels beneficial for performance and health, but extra methionine can also be used to make creatine, a molecule that’s involved in ATP production.[7] Several studies have found that betaine anhydrous can boost performance, power, strength, endurance, and body composition.[7-10]

  • Himalayan Pink Salt – 500mg

    Another ingredient that’s also in RAW Pump is Himalayan pink salt, which supplies 192 milligrams of sodium (~ 8% DV). Since a two-scoop serving of RAW Pump provides 1 gram of Himalayan pink salt, when combined with an additional 500 milligrams from RAW Intra-Workout, even the saltiest of sweaters will be replenished in no time!

    RAW Burn Citrus

    Shed those last few pounds with the help of RAW Burn!

    Sodium is an underrated ingredient for maximizing sports performance.[11] Most people understand that sweating causes water loss, but also excessive amounts of electrolytes—most notably sodium.

    Only, drinking water to rehydrate can cause several problems, such as muscle cramps, reduced performance, and in extreme cases, a medical condition called hyponatremia (low levels of sodium in the blood).[11] Sodium, potassium, and calcium are required for the induction of nerve impulses, which lead to muscular contractions. Thus, it’s crucial to get enough of these minerals on a daily basis.

    RAW Nutrition specifically chose Himalayan pink salt to supply sodium since it contains other beneficial minerals, such as magnesium and potassium. It’s important to note that RAW Intra-Workout also has 106 milligrams of potassium and 11 milligrams of magnesium to provide you with even more key electrolytes.

    Himalayan pink sea salt is known for improving digestion by promoting the production of hydrochloric acid.

  • Grape Seed Extract (Vitis Vinifera) (std. to contain 95% proanthocyanidins) – 250mg

    Grape seed extract, also known as Vitis vinifera, is more commonly used in pre-workouts to increase blood flow, nutrient, and oxygen delivery, and remove metabolic byproducts. However, this effect could be beneficial for an intra-workout supplement as well since the goal is to shuttle as many carbohydrates as possible to working muscles. Therefore, it makes sense to include grape seed extract or another ingredient that causes vasodilation (the expansion of blood vessels), in an intra-workout supplement.

    RAW Athlete Leg Press

    RAW Nutrition will kick your workouts up a notch.

    Grape seed extract offers both health and performance benefits because it’s rich in antioxidants, such as phenolic acids, flavonoids, and proanthocyanidins.[12] As you can see from the label, RAW Nutrition uses a grape seed extract that’s standardized to contain at least 95% proanthocyanidins, so you know they’re using a high-quality source.

    Proanthocyanidins are chemical compounds that express antioxidant, antidiabetic, anticancer, antimicrobial, antitumor, immunomodulatory, anti-inflammatory, cardioprotective, and neuroprotective activity.[12] Research shows that they’re capable of inducing blood vessel relaxation by stimulating the release of nitric oxide from endothelial cells.[12]

    Thus, grape seed extract supplementation can:

    • Enhance blood flow
    • Reduce blood pressure
    • Protect cells from oxidative stress
    • Promote bone mineral density, liver, kidney, and brain function.[13-19]

    Adding grape seed extract to RAW Intra-Workout also helps other ingredients arrive at their destination faster and more efficiently.

  • Alpha Lipoic Acid – 200mg

    One of the goals of RAW Intra-Workout is to help control your blood sugar levels. That’s exactly why RAW Nutrition included alpha-lipoic acid (LA). Although fast-digesting carbohydrates are great for training, they may not be the best for stabilizing blood sugar levels. The last thing you want mid-workout is a mad rush of energy from carbohydrates quickly followed by a crash.

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    RAW Vegan Protein powder is great to bake with!

    Alpha-lipoic acid is an organic compound that possesses powerful antioxidant properties. Not only is LA produced endogenously by the body, but it’s also found in a variety of foods and supplements.[20] Some research suggests that the compound is beneficial for treating and preventing diabetes, a condition that’s characterized by chronically elevated blood sugar levels.[20]

    In addition to serving as an antioxidant, LA is capable of mimicking the action of insulin and is anti-inflammatory.[20] Insulin is a hormone that’s secreted by the pancreas when glucose enters the bloodstream. Therefore, insulin tells your cells to accept glucose so that blood sugar levels can return to normal homeostatic levels.

    Once LA is ingested, it’s readily absorbed by the body and converted into dihydrolipoic acid by various enzymes.[20] Research has found that LA plays a significant role in mitochondrial bioenergetic reactions and has the potential to help manage several health conditions.[20] By contributing to mitochondrial function, LA can convert nutrients into usable forms of energy. Overall, it’s a great addition to RAW Intra-Workout because it helps the other ingredients work more efficiently.

Available Flavors

RAW Intra Workout comes in Lemon Lime and Tropical Punch. If you want to try RAW Intra-Workout or any other RAW Nutrition products, check out getrawnutrition.com for samples.

Here’s an updated list of available flavors for RAW Intra Workout:

    RAW Nutrition: A Newcomer with Years of Experience

    Before RAW entered the sports supplement industry this year, the co-owners were involved with Revive MD, a successful brand in the health/wellness scene. Even though RAW and Revive MD is part of the dietary supplement industry, they couldn’t be more different. Revive MD solely focuses on producing top-tier health and wellness supplements, while RAW Nutrition primarily optimizes sports performance.

    RAW Nutrition Logo Dark

    Built from the ground up!

    Just a few months ago, RAW Nutrition launched with seven products that covered nearly every major category of sports nutrition, including protein powder, pre-workouts, intra-workouts, amino acids, fat burners, and creatine. Over the years, Matt and Dom sampled their fair share of sports nutrition supplements. But they were never quite satisfied with what was available.

    Thus, they started their own brand and have been doing extremely well. So far, the buzz around RAW Nutrition has been very positive and the partners are setting themselves up for becoming a well-respected brand in sports nutrition. If you’re ready to take your training seriously, then optimizing your supplement stack is a good place to start.

    Subscribe below for more RAW Nutrition product reviews, news, interviews, and deals!

    RAW Nutrition Intra-Workout – Deals and Price Drop Alerts

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    Disclosure: PricePlow relies on pricing from stores with which we have a business relationship. We work hard to keep pricing current, but you may find a better offer.

    Posts are sponsored in part by the retailers and/or brands listed on this page.

    About the Author: Mike Roberto

    Mike Roberto

    Mike Roberto is a research scientist and water sports athlete who founded PricePlow. He is an n=1 diet experimenter with extensive experience in supplementation and dietary modification, whose personal expertise stems from several experiments done on himself while sharing lab tests.

    Mike's goal is to bridge the gap between nutritional research scientists and non-academics who seek to better their health in a system that has catastrophically failed the public.

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    1. Glico Nutrition Co. “Cluster Dextrin.” 2020. https://www.glico.com/nutrition/en/product/finechemical/cdextrin/
    2. Furuyashiki, T. et al., 2014. “Effects of Ingesting Highly Branched Cyclic Dextrin During Endurance Exercise on Rating of Perceived Exertion and Blood Components Associated with Energy Metabolism.”Bioscience, Biotechnology, and Biochemistry 78:12, 2117-2119. https://www.tandfonline.com/doi/full/10.1080/09168451.2014.943654
    3. Shiraki T. et al. 2015. “Evaluation of Exercise Performance with the Intake of Highly Branched Cyclic Dextrin in Athletes.” J-Stage 21:3, 499-502. https://www.jstage.jst.go.jp/article/fstr/21/3/21_499/_html/-char/en
    4. Mahoney, DE., et al. 2018. “Understanding D-Ribose and Mitochondrial Function.” Advances in Bioscience and Clinical Medicine vol. 6,1 (2018): 1-5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5959283/
    5. M. Saat, et al. 2002 “Rehydration After Exercise with Fresh Coconut Water, Carbohydrate-Electrolyte Beverage and Plain Water.”Journal of Physiological Anthropology and Applied Human Science 21 no. 2 (2002). https://pubmed.ncbi.nlm.nih.gov/12056182
    6. Ismail, I., et al. 2007. “Rehydration with Sodium-Enriched Coconut Water After Exercise-Induced Dehydration.” The Southeast Asian Journal of Tropical Medicine and Public Health vol. 38,4 (2007): 769-85. https://pubmed.ncbi.nlm.nih.gov/17883020/
    7. Cholewa, JM., et al. Aug. 22, 2013 “Effects of Betaine on Body Composition, Performance, and Homocysteine Thiolactone.” Journal of the International Society of Sports Nutrition vol. 10,1 39. 22.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3844502/
    8. Hoffman, JR., et al. Feb. 27, 2009. “Effect of Betaine Supplementation on Power Performance and Fatigue.” Journal of the International Society of Sports Nutrition vol. 6 7.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2651845/
    9. Lee, EC., et al. Jul. 19, 2010. “Ergogenic Effects of Betaine Supplementation on Strength and Power Performance.” Journal of the International Society of Sports Nutrition vol. 7 27. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2915951/
    10. Cholewa, JM., et al. Jul. 31, 2018. “The Effects of Chronic Betaine Supplementation on Body Composition and Performance in Collegiate Females: A Double-Blind, Randomized, Placebo Controlled Trial.” Journal of the International Society of Sports Nutrition vol. 15,1 37. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6069865/
    11. Valentine, V. 2007. “The Importance of Salt in the Athlete’s Diet.” Current Sports Medicine Reports vol. 6,4 (2007): 237-40. https://pubmed.ncbi.nlm.nih.gov/17617999/
    12. Rauf, A., et al. 2019. “Proanthocyanidins: A Comprehensive Review.” Biomedicine & Pharmacotherapy, 116. https://www.sciencedirect.com/science/article/pii/S0753332219305359
    13. Zhang, Haili, et al. 2016. “The Impact of Grape Seed Extract Treatment on Blood Pressure Changes: A Meta-Analysis of 16 Randomized Controlled Trials.” Medicine vol. 95,33: e4247. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5370781/
    14. Shenoy SF., et al. 2007. “Effects of Grape Seed Extract Consumption on Platelet Function in Postmenopausal Women.” Thrombosis Research 121(3):431‐432. https://pubmed.ncbi.nlm.nih.gov/17950783/
    15. Aloui F., et al. 2016. “Grape Seed and Skin Extract Reduces Pancreas Lipotoxicity, Oxidative Stress and Inflammation in High Fat Diet Fed Rats.” Biomed Pharmacother 84:2020‐2028. https://pubmed.ncbi.nlm.nih.gov/27847215/
    16. Calapai G., et al.Oct. 31, 2017. “A Randomized, Double-Blinded, Clinical Trial on Effects of a Vitis vinifera Extract on Cognitive Function in Healthy Older Adults.” Frontiers in Pharmacology. 8:776. https://pubmed.ncbi.nlm.nih.gov/29163162/
    17. Khoshbaten M., et al. 2010. “Grape Seed Extract to Improve Liver Function in Patients with Nonalcoholic Fatty Liver Change.” Saudi Journal of Gastroenterology 16(3):194‐197.https://pubmed.ncbi.nlm.nih.gov/20616415/
    18. Turki K, et al. Jun. 27, 2016. “Grape Seed Powder Improves Renal Failure of Chronic Kidney Disease Patients.” EXCLI Journal. 2016;15:424‐433. https://pubmed.ncbi.nlm.nih.gov/27822171/
    19. Ishikawa M., et al. 2005. “Grape Seed Proanthocyanidins Extract Promotes Bone Formation in Rat’s Mandibular Condyle.” European Journal of Oral Sciences 2005;113(1):47‐52.https://pubmed.ncbi.nlm.nih.gov/15693829/
    20. Rochette, L., et al., Feb. 2015. “Alpha-Lipoic Acid: Molecular Mechanisms and Therapeutic Potential in Diabetes.” Canadian Journal of Physiology and Pharmacology vol. 93,12 (2015): 1021-7. https://pubmed.ncbi.nlm.nih.gov/26406389/

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