The Best Timing for Pre-, Post- Workout Supplements
Selecting the right supplements involves assessing their efficacy for specific fitness goals and determining the optimal timing for their intake. With a vast array of supplements available and varying opinions, deciding which to take and when can be daunting. Scientific studies provide insights into how to address these questions. Traditionally, supplements are categorized as pre- and post-workout; however, some fall into the “anytime” category, requiring consistent daily consumption to achieve desired benefits.
Anytime Supplements
Protein: Arguably the cornerstone of supplements, ensuring sufficient protein intake (~2g/kg/day) is vital for optimal muscle growth post-exercise. While consuming such levels solely through diet might be challenging, protein powders offer a high protein-to-calorie ratio. While historically recommended post-workout, recent research indicates that achieving a daily protein threshold is more crucial than timing intake around workouts.
Creatine: Known for enhancing muscle energy, creatine supplementation is critical, typically dosed daily rather than relying on specific timing. Studies indicate minimal post-workout benefits, emphasizing the importance of consistent daily dosing.
Beta-Alanine: Beneficial for buffering muscle acid buildup during exercises lasting 1 to 4 minutes, beta-alanine’s timing doesn’t significantly impact its effectiveness. Daily intake of around 4-6g is pivotal.
Pre-Workout Supplements
Caffeine: A common pre-workout stimulant, caffeine dosages typically range from ~5mg/kg to enhance strength and power. Starting with lower doses and gradually increasing is advisable, avoiding an immediate high intake if unaccustomed.
Citrulline Malate: This blend shows promise when consumed pre-workout during intense training sessions. However, excessive high-intensity training is not generally recommended, but if strategic, it could offer a performance advantage.
Post-Workout Supplements
Contrary to popular belief, specific supplements need not be consumed immediately after workouts. Protein, an essential recovery aid, can be consumed at any time around workouts, with optimal protein intake within a few hours pre- and post-training. Creatine may offer marginal benefits post-workout, but the timing doesn’t significantly impact its overall effectiveness.
In conclusion, recent research suggests that the traditional views on pre- and post-workout supplement timing might have been overemphasized. Supplements like protein, creatine, and beta-alanine are effective when consumed daily, with timing being less critical. It’s more important to maintain consistent intake rather than being overly concerned about exact timings, as the primary goal is to achieve daily intake goals effectively.