Intra-workout carbs/BCAAs for longer sessions: Worth the hype or just expensive pee?

Right, another supplement question that's probably been asked a million times, but I'm looking for real-world, hypertrophy-focused experiences.

I'm talking about intra-workout nutrition – specifically carbs like highly branched cyclic dextrin (HBCD) or plain old dextrose, and BCAAs. I see loads of people sipping on these fancy drinks throughout their workouts, especially those doing longer, higher-volume sessions for muscle growth.

The marketing always says it helps with endurance, prevents muscle breakdown, and speeds up recovery. But is it actually making a noticeable difference to your gains, or is it mostly just bro-science and expensive marketing?

If your workouts are typically 60-90 minutes, are you genuinely finding benefits from sipping on carbs or BCAAs during the session? Or are you better off just sticking to water, a good pre-workout meal, and then a solid post-workout shake? Don't want to waste cash on something that's just going to end up as expensive pee, you know?