Timing of Supplements, does it really matter?

Does the timing of taking supplements matter? Or does it just matter that you hit your Macros?

BCAA's say to take them an hour before/after a workout
Creatine says to take it an hour before/after a workout
Protein says to take it an hour before/after a workout

ETC...and so on, supplements usually say "best when taken X"

Does it matter, really?

Based on my life schedule, I can only workout from 7:30pm-9:00pm, so thats when I take my protein, an hour before bed (10:00pm). So is it hurting me that I "ingest" food so early before bed, because the old Bro-Science says to not eat anything before bed?

What's more important...

Timing, or, hitting your macros?

There might be some merit to protein timing/distribution but overall macros are more important, you should just avoid anti inflammatory supplements close to your workouts

[QUOTE=eatyourspinach;1645809593]There might be some merit to protein timing/distribution but overall macros are more important, you should just avoid anti inflammatory supplements close to your workouts[/QUOTE]

I could see some of it, but as I'm not here to min/max my life, enter a competition, or hit sub 10% bodyfat. I can't see the "harm", or more-so, the "waste" of just taking things for the sake of feeding my body.

The timing would mean far less than the grand scheme of fitness and nutrition as a whole.

Obviously a pre workout stimulant should be taken before the workout...

Protein timing is a small consideration. It is worth spreading out protein feedings into 4 or 5 widely spaced points through the day. I don't think protein timing relative to the exercise bout is necessary though.

Creatine timing is irrelevant AFAIK - and I don't really recommend much else (beyond maybe some vitamins and Omega 3s) so can't offer advise on other supplements.

[QUOTE=obnoxious88;1645810113]I could see some of it, but as I'm not here to min/max my life, enter a competition, or hit sub 10% bodyfat. I can't see the "harm", or more-so, the "waste" of just taking things for the sake of feeding my body.[/QUOTE]



Well what spinach was getting at, is that when you take anti-inflammatories prior to working out you are doing a disservice to yourself.

Are you asking: If timing matters? Or if it really matters? Or does just hitting macros matter? Or is it best to take as instructed? Or is it hurting you? Or if it's a waste?

They're kinda diff Qs, and also somewhat dependent on the supplement.

[QUOTE=TMac26;1645826183]Well what spinach was getting at, is that when you take anti-inflammatories prior to working out you are doing a disservice to yourself.[/QUOTE]

I see the merit in that, but at the moment, I am only taking BCAA's, Creatine, Protein, Pre-workout. Nothing else yet. I think I'll just stick to the basics this time, its been 5 years since I've touched anything. I took a few aspirins or whatever I had on my first real days of DOMs, I couldn't fully extend my arms after arm day, but I also didn't workout for 3 days after due to the "injury" from being gone too long.

I was just curious if the basic supplements had any reason to follow a strict timeline, to see if I was just wasting product.

[QUOTE=SuffolkPunch;1645819883]Obviously a pre workout stimulant should be taken before the workout...

Protein timing is a small consideration. It is worth spreading out protein feedings into 4 or 5 widely spaced points through the day. I don't think protein timing relative to the exercise bout is necessary though.

Creatine timing is irrelevant AFAIK - and I don't really recommend much else (beyond maybe some vitamins and Omega 3s) so can't offer advise on other supplements.[/QUOTE]

Yeah, I get the pre-workout, hence the name. But all this other "stuff" says to take it all as its best right before or after a workout. So I'm just ingesting a ton of powders together right before the workout? Creatine, Pre-workout, BCAAs an hour before, and BCAAs and Creatine right when I get back, with a protein shake?

Is that how you all do it?

[QUOTE=SuffolkPunch;1645819883]
Creatine timing is irrelevant AFAIK - and I don't really recommend much else (beyond maybe some vitamins and Omega 3s) so can't offer advise on other supplements.[/QUOTE]

When it comes to timing, plasma levels of creatine typically peak at about 60 min after oral ingestion of creatine monohydrate but yes it shouldn't make much of a difference.

[QUOTE=obnoxious88;1645874013]
Is that how you all do it?[/QUOTE]

No, given what I posted above, why would I do that? I've said that in most cases timing doesn't matter.

I take creatine and vitamins in the morning because that's convenient while I'm eating breakfast. I also have a protein shake at this time because breakfast is a bit low on protein. My workout isn't until 11 but I eat lunch straight after so that's good enough for me. I have a double espresso about an hour before training.

No because I drink my preworkout before bed and then I take my zma and melatonin before chest day sk I can zzz on the bench stupid

[QUOTE=obnoxious88;1645873913]I see the merit in that, but at the moment, I am only taking BCAA's, Creatine, Protein, Pre-workout. Nothing else yet. I think I'll just stick to the basics this time, its been 5 years since I've touched anything. I took a few aspirins or whatever I had on my first real days of DOMs, I couldn't fully extend my arms after arm day, but I also didn't workout for 3 days after due to the "injury" from being gone too long.

I was just curious if the basic supplements had any reason to follow a strict timeline, to see if I was just wasting product.[/QUOTE]

Whey protein =instantly after workout
Preworkout = before workout
Creatine= I take it during
Bcaa = anytime but if you have the drink with hydration during workout
Painkillers= before or after
Anabolics = morning and preworkout
Casein = night time
Zma=night time
Eggs morning chicken lunch and beef dinner

If your nutrition is not right then none of it is.

[QUOTE=eatyourspinach;1645809593]There might be some merit to protein timing/distribution but overall macros are more important, you should just avoid anti inflammatory supplements close to your workouts[/QUOTE]

Why no anti inflammatories? I’m in the habit of taking ibuprofen before workouts to dampen chronic pain.

I’ve always been skeptical about the use of NSAIDs for injury (which I seem to constantly be experiencing in one form or another) because of the prevention of inflammation as a natural healing response but all of my physical therapists have recommended them.

[QUOTE=Xpiro;1646455583]Why no anti inflammatories? I’m in the habit of taking ibuprofen before workouts to dampen chronic pain.

I’ve always been skeptical about the use of NSAIDs for injury (which I seem to constantly be experiencing in one form or another) because of the prevention of inflammation as a natural healing response but all of my physical therapists have recommended them.[/QUOTE]
It have heard speculation from knowledgable people that blocking the natural inflammation response to exercise could blunt muscle growth but I am not aware of actual evidence. It would make sense to me, I don't take them unless (for example) pain is going to stop me sleeping properly.

Timing is important when it comes to certain supplements. Creatine should always be taken prior to training, BCAA's before and or during training, protein powder post training

If you're not using your supplements correctly why use them

Creatine has a fairly short elimination half life, averaging just less than 3 hours, so to maintain an elevated plasma level it would be necessary to take small oral doses every 3–6 hours throughout the day

Another factor to consider, how much creatine are you actually absorbing

[QUOTE=SuffolkPunch;1646468873]It have heard speculation from knowledgable people that blocking the natural inflammation response to exercise could blunt muscle growth but I am not aware of actual evidence. It would make sense to me, I don't take them unless (for example) pain is going to stop me sleeping properly.[/QUOTE]

Hmm but if it’s between NSAID blunted growth and injury blunted growth... hard to weigh the options for the lesser of 2 evils without any definitive evidence, but obviously the latter is less safe. Which is why I’d like to know if the use of them prevents injuries from essentially managing themselves thus creating that between a rock and hard place situation.

What about pain relievers like acetaminophen?

[QUOTE=Xpiro;1646455583]Why no anti inflammatories? I’m in the habit of taking ibuprofen before workouts to dampen chronic pain.

I’ve always been skeptical about the use of NSAIDs for injury (which I seem to constantly be experiencing in one form or another) because of the prevention of inflammation as a natural healing response but all of my physical therapists have recommended them.[/QUOTE]

[QUOTE=Xpiro;1646577473]Hmm but if it’s between NSAID blunted growth and injury blunted growth... hard to weigh the options for the lesser of 2 evils without any definitive evidence, but obviously the latter is less safe. Which is why I’d like to know if the use of them prevents injuries from essentially managing themselves thus creating that between a rock and hard place situation.

What about pain relievers like acetaminophen?[/QUOTE]

[url]https://pubmed.ncbi.nlm.nih.gov/28834248/[/url]

[QUOTE=Xpiro;1646577473]Hmm but if it’s between NSAID blunted growth and injury blunted growth... hard to weigh the options for the lesser of 2 evils without any definitive evidence, but obviously the latter is less safe. Which is why I’d like to know if the use of them prevents injuries from essentially managing themselves thus creating that between a rock and hard place situation.

What about pain relievers like acetaminophen?[/QUOTE]
They treat the symptom. AFAIK, they do not accelerate the healing process. Also, I for one would be wary about training with an injury - but with pain signals blunted by drugs... seems like it could lead to re-injury.

Whey protein = instantly after workout and after waking up in the morning
Preworkout = 20 mins. before workout
Creatine= take it whenever suits you everyday 5g
Bcaa = anytime but the best is to have it with bottle of water during workout
Casein = night time before sleep
Boiled Eggs - morning for breakfast

[QUOTE=eatyourspinach;1646578163][url]https://pubmed.ncbi.nlm.nih.gov/28834248/[/url][/QUOTE]

That is a pretty large discrepancy, but then again these are max doses. I only take 200mg ibu, so while the blunting effect may still be there, I wonder if it’s negligible enough to be overridden by the fact that it allows me to get more work done.

[QUOTE=SuffolkPunch;1646598793]They treat the symptom. AFAIK, they do not accelerate the healing process. Also, I for one would be wary about training with an injury - but with pain signals blunted by drugs... seems like it could lead to re-injury.[/QUOTE]

Well, I’m pretty much always injured in one way or another. Chronically, patellar tendinitis is why I take ibuprofen on leg day. I don’t doubt that it doesn’t actually aid in healing, but I wonder if it either blunts complete healing altogether or slows the process to such a crawl that it effectively doesn’t get to heal to any discernible degree. Like, if I stopped taking 200mg ibuprofen twice a week, would I be able to walk down stairs without any pain (minor, but present) and eventually squat pain free as well?

I’ve been treated and rehabbed all of my conditions but I’ve been told by my PTs that pretty much they’re always going to require management.

I always feel morning starts my day off better