Lots of us take a variety of different supplements, from Proteins to Pre-workouts and post-workouts, vitamins minerals and much more. But it’s tough to know exactly when you’re supposed to take each of these, (Excluding the ones where the clue is in the name…)
There is a lot of disagreement over when the optimal time to take your supplements should be, with different professionals arguing over the anabolic window after training, fasted cardio in the morning and other niche training methods and routines which have taken the fitness industry by storm.
Without a doubt this article will just slot into the conversation as another conflicting view, and will probably not be well received by some. But regardless I will do my best to provide a comprehensive guide for taking supplements, for the average gym-goers using standard supplements.
First up, let’s start with pre-workout. With most stimulant-based pre-workouts the key ingredient for energy and focus is caffeine. It only takes about 45 minutes for 99% of a drink's caffeine to be absorbed, implying that in this case a Preworkout should be taken around 45 minutes prior to training. Most Pre workouts indicate a 20-30 minute timeframe. There are plenty of other ingredients in Pre-workout, namely Beta-alanine, L-citrulline, Taurine and more which each have different absorption rates, some of which are only 5-10 minutes, and others being closer to an hour. With ingredient combinations such as Preworkout, it is difficult to specify an ideal consumption time. Perhaps the best thing to do would be to find out about the absorption rate of the key ingredients which work well for you, and when you would need them during the workout. Do you take a Pre-workout to reduce fatigue, to get more focussed, or to get great muscle pumps? Perhaps this is the key to timing your Pre-workout perfectly.
Next, let's look at protein, specifically, whey protein. Many athletes and professionals believe in the anabolic window, which is an approximately 30 minute window following your workout, in which you must consume protein to optimize muscle-growth. On the contrary, many others support the theory that plenty of protein throughout the day is enough to keep your body supplied, without the need to time specific doses. In truth, the controversy here has not yet ended. The most comprehensive research I have read, According to the International Society of Sports Nutrition, consuming protein any time up to two hours after your workout is ideal for building muscle mass.
Finally we’ll take a look at Branched chain amino acids. This is one of the most controversial products in the fitness industry. Is it a pre-workout, an intra or a post-workout? Should it be sipped throughout the day or drank all at once? In terms of pure amino acids, without added ingredients, the ideal time to take branched-chain amino acids is during workouts. The best way to do this is by adding 5-10 grams of BCAAs to your intra-workout fluids, whether that’s just water, or carbohydrates or other. This is because amino acids are primarily a muscular-endurance supplement. It can also be added to both pre-workout or post-workout, to fuel your body and repair your muscles.
In conclusion, it is certainly best practise to always take your supplement according to the directions on the label. All different supplements, even those of the same type and genre, contain different ingredients and often have slightly different desired effects, and so, if in doubt, it is best to adhere to the manufacturer’s guide. For best absorption, some dietary supplements should be taken with food, whereas others you may need to take on an empty stomach for maximum results.
