How To Time Your Workout Supplements: Pre, During, + Post-Workout

You’ve heard the old saying “timing is everything”. When it comes to your workouts and overall results, the timing of when you take your supplements can be a real game-changer. 

Drawing on expert insights and research, this timing guide breaks down pre-workout, intra-workout, and post-workout strategies designed to maximize the benefits of your routine, whether your goal is to build muscle, boost cardio endurance, or maintain a healthy weight. 

Pre-Workout: Prep For Energy, Focus, + Endurance 

The pre-workout phase is your opportunity to jumpstart the body and mind. This window helps build energy reserves, improve blood flow, hydrate, and delay fatigue, setting you up for a better workout. 

Key supplements for 30-45 minutes before workout:

Caffeine 

Caffeine not only elevates energy and focus, but it also reduces perceived effort and boosts endurance.¹

• Enhances time to exhaustion²
• Increases focus and reps under heavy loads³
• On workout days, count caffeine at other times of day and limit use so you do not end up taking too much overall
• Dosage: 100-250mg 

L-Citrulline or L-Arginine

Timing L-Citrulline or L-Arginine prior to workouts boosts nitric oxide, improving blood flow and nutrient delivery^.4

• Enhances oxygen delivery and muscle oxygenation⁵
• Increases blood flow to muscles, creating more “pump” effect under intense exercise⁶
• Dosage: L-Citrulline (2-4g) or L-Arginine (3-6g) 

Creatine Monohydrate

Taking creatine monohydrate 30 minutes before a workout increases ATP availability, leading to improved power output and strength during high-intensity exercises.⁷

• Saturates muscles with phosphocreatine, delaying fatigue⁸
• Raises workout performance by elevating muscle energy capacity for explosive movements⁹
• dosage: 3–5 g daily

Branched Chain Amino Acids (BCAAs)

BCAAs are essential amino acids that optimize workouts by helping protect muscles from breakdown and stimulate muscle protein synthesis and growth.¹⁰

• Fights fatigue by competing with tryptophan uptake in the brain, plus it is synergistic with caffeine’s alertness boost¹¹
• Reduces muscle breakdown during exercise to better maintain muscle mass¹²
• An immediate fuel source for exercise, sparing muscles as glycogen is depleted¹³
• Dosage: 5g

Caffeine-Free Options to Boost Your Workout

If you’re not taking caffeine before a workout, or looking for even more pre-workout benefits, here are some alternatives to give you a boost without stimulants:

• Beetroot Powder: (5g) Raises nitric oxide, lowers oxygen use, great for endurance¹⁴
• L-Tyrosine: (500–1000 mg) Supports dopamine levels under stress, improving mental focus¹⁵
• Alpha-GPC: (300–600 mg) Supports mental focus and reaction time¹⁶
• Acetyl-L-Carnitine: (600mg) Raises focus and mind-to-muscle connection and reduces fatigue¹⁷

Intra-Workout: Sustain Your Performance

During your workout, intra-workout supplements help you stay hydrated, prevent muscle breakdown, maintain performance, and help you avoid running out of energy. 

Key Supplements During Workout:

Electrolyte Blend

Take electrolytes during your workout to help maintain optimal hydration by improving fluid retention and water balance.¹⁸

• Electrolytes like sodium and potassium aid in muscle contractions and nerve signals, helping delay fatigue and prevent cramping¹⁹
• Pre-loading electrolytes can boost endurance and stamina by ensuring balanced mineral levels for a better workout²⁰
• Dosage: 2g+ blend - weights vary depending on other added ingredients

BCAAs

If you didn’t incorporate BCAAs pre-workout, there’s still time! Taking BCAAs intra-workout offers the same benefits of fueling performance, reducing muscle breakdown, and extending endurance.²¹

• Combine BCAAs and Electrolytes and sip on throughout the workout to help sustain your intensity and hydration²²
• If you're dieting or limiting carbohydrates, BCAAs replace some of the energy carbohydrates would supply and help protect muscle from breakdown by the body for energy as your body’s glycogen level runs low²³
• Dosage: 5g

Carbohydrates

Spare glycogen and stabilize blood sugar. This extends endurance and prevents running out of energy. This is especially important if you’re working out for more than 1 hour.²⁴

• Essential to avoid hitting the wall from glycogen depletion²⁵
• Keeps energy high in long workouts²⁶
• Dosage: 15-30 g per hour, if workout >60 min

Synergistic Add-Ons for Intra-Workout

• Taurine (1–2g): Helps hydrate muscle cells, improves contraction, and reduces fatigue, with studies showing endurance gains²⁷
• Betaine Anhydrous (2.5 g): Enhances hydration and power²⁸ 

Post-Workout:  Recover, Repair, Grow

The post-workout period is when your body is most receptive to nutrients for repair and recovery. While the window is longer than once thought, immediate intake of key post-workout supplements aids faster recovery.²⁹

Key supplements post-workout to recover and rebuild (0–2 hours after):

Protein 

Why whey protein? It’s highly bioavailable and fast-absorbing, which is important right after a workout, and it supplies essential amino acids like leucine to trigger and elevate muscle protein synthesis.³⁰

• Prevents catabolism and helps muscles start recovering³¹
• Protein is key to muscle growth after you make the effort in your workouts³²
• Dosage: 25 g Whey Protein

Creatine 

Restores phosphocreatine levels for future sessions and aids in muscle repair, recovery, and growth.³³

• Aim for 5g in total between what you take pre-workout and post-workout
• Dosage: 5g if not taken pre

Carbohydrates

You lose 40-60% of your glycogen stores during a 60-minute workout.  Easy-digesting carbohydrates replenish glycogen, and studies show faster restoration with protein-carb mixes.³⁵ Post-workout, the best carbohydrate supplements are the types that are easily digested and rapidly absorbed with minimal bloating.

• Dextrose is a good option right after your workout that you can scoop into your protein powder drink or the drink of your choice
• Another good option if you experience bloating issues is Cyclic Dextrin, which is a favorite of endurance athletes because its easy absorption causes less digestive stress and does not cause blood sugar to spike as simple sugars can
• Dosage: 30–60 g

Synergistic Add-Ons for Post-Workout

• Collagen (10 g) + Vitamin C (50 mg) supports joints and tendons and supports better connective tissue health³⁶
• Omega-3s (1–2 g) Lower inflammation, promoting recovery by 15-20%³⁹
• Glutamine (5–10 g) Aids in recovery, immune health post-heavy training⁴⁰
• Electrolyte Blend (2g) Take additional after your workout to replace electrolytes lost while sweating through your workout⁴¹

Timing Takeaways

Taking the time to plan your supplements before, during, and after your workouts can make a meaningful difference in your energy levels, endurance, and support your recovery.  Whether your goals are muscle growth, weight management, or everyday fitness, the right timing can help you perform at your best and recover faster.  

Just like your workouts, consistency is key, but it’s ok to experiment with these recommendations to see what works best for your daily routine and your high-intensity workout days.  You'll not only perform at your best but also rebound stronger, turning all your effort into lasting progress. 

References:

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34. Effects of creatine supplementation on performance and training ... - https://pubmed.ncbi.nlm.nih.gov/12701815/
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