When used correctly, dietary supplements provide a pillar of support for health, fitness and performance improvement.

We’re long past the days of supplements being limited to multivitamins and whey protein. Decades of research has led us to a point where the supplements world is full of high quality, effective products that are used to improve specific aspects of health.

In this article, we'll delve into the science behind supplement timing for fitness and provide evidence from reputable scientific studies to support our claims.

Pre-Workout Nutrition: Fueling the Engine

Supplements aren’t just effective after training. The inclusion of a high-quality pre-workout can be the difference between an average workout and a great one. 

By consuming a pre workout supplement you help to stimulate circulation around the body. This warms the tissues, promotes elasticity of the muscles and connective tissues and reduces injury risk.

A good pre-workout will stimulate nitric oxide production, which is a natural performance enhancer.

Research by Macuh and Knap from 2021 [1] concluded…

Based on current literature, nitric oxide represents an effective ergogenic aid for improving performance through various mechanisms and is useful in a variety of sports situations and exercise modalities.

Collagen is a supplement that has been gaining popularity over the last few years. Research around when to take it has found that rather than take it post-workout, the best results come from taking it an hour before training. 

In a 2018 study titled ‘Effects of Different Vitamin C-Enriched Collagen Derivatives on Collagen Synthesis’ [2] concluded that…

Consumption of an equivalent dose of each supplement (hydrolyzed collagen and gelatin mixed with hydrolyzed collagen) increased amino acids in the circulation similarly across all interventions. N-terminal peptide of procollagen levels tended to increase ∼20% from baseline in the gelatin and HC interventions.

These results suggest that vitamin C-enriched gelatin and HC supplementation may improve collagen synthesis when taken 1 hr prior to exercise. 

This may come as a surprise to many. There was a strong anecdotal suggestion that collagen should be taken in the morning or just before bed. Research shows us there’s a better way. 

If you’re looking to improve your home gym and do workouts for muscle and strength gain, consider including yoga stretching as part of your routine, and always be sure to get a good workout machine and a good home gym flooring.

Post workout Nutrition

Contrary to popular belief, not all protein supplements are created equal. Aside from the quality of ingredients, the success of a protein depends on its bioavailability. 

In short, bioavailability is how much of an administered substance is used for its intended purpose. For example, if you were to consume 50g of protein, your body wouldn’t absorb all 50g - the amount you absorb would depend on the bioavailability. Proteins vary in bioavailability significantly.

A study published in the Journal of Sports Science and Medicine in 2004 [3] showed that whey protein has the highest biological value and the second highest (second only to egg) net protein utilization.

This is a consideration if you’re considering following a plant-based diet. It might be possible to consume adequate amounts of protein, but it’s probably not optimal if you want to maximize protein bioavailability.

Post-Workout Window: Muscle Recovery and Growth

The post-workout period was often referred to as the ‘anabolic window’ during which it was assumed your body is primed for nutrient absorption and muscle repair. However, more recent research has somewhat discredited this idea [4].

Despite that, it remains important that protein is consumed in sufficient quantities to promote tissue growth and repair. This is especially true for those engaging in frequent, high intensity resistance training.

What the research actually suggests is that when it comes to protein specifically, frequency of dose is more important than size. Research by Vliet et al from 2018 [5] concluded…

It has been established that it is more beneficial to evenly distribute the total daily protein intake throughout the day such that 20–40 g depending on body mass or age is ingested to optimally stimulate post-exercise muscle protein synthesis rates.

This information lends itself well to convenience. It means that rather than have to sit down for lots of frequent meals, or even a heavy feast at some point during the day, you can drink a protein shake between meals to easily maintain your protein intake. 

Frequency of protein intake ensures your muscles and connective tissues have a regular supply. This supports their growth and repair throughout the day and night. 

Pre-bed supplements

Supplementing to improve sleep quality is powerful. Good sleep is the bedrock of recovery. If you’re training hard, you absolutely must prioritize your sleep quality. Beyond muscle growth and tissue repair, sleep is vitally important for mental health, hormonal health, brain function, digestion and a whole host of other physiological processes. 

If you can think of a physiological process, I can guarantee good sleep will help make it better!

Here are a couple of the most effective pre-sleep supplements…

Zinc

The link between zinc supplementation and sleep quality is strong, and getting stronger. One such study investigated the impact of zinc supplementation on ICU nurses’ sleep quality [6]. They concluded…

Based on the findings, the researcher suggested that zinc supplementation could be associated with better sleep quality, subjective sleep quality, and sleep latency in this group of workers.

There’s also great research that zinc boosts immunity, which is another huge benefit to health and performance. Whilst it’s a useful supplement all year round, there’s an argument that zinc takes on an even greater importance in the winter. The immune boost alone is a good reason to take zinc in bug season. 

Protein

Pre-bed protein intake has significant proven benefits for building muscle. Recent research suggests that consuming a protein-rich snack before bedtime can positively impact muscle protein synthesis during the night, contributing to overall recovery and muscle growth.

A research paper titled ‘The Impact of Pre-sleep Protein Ingestion on the Skeletal Muscle Adaptive Response to Exercise in Humans: An Update’ [7] was published in Frontiers in Nutrition.

The paper concluded…

‘In conclusion, protein ingestion prior to sleep is an effective interventional strategy to increase muscle protein synthesis rates during overnight sleep and can be applied to support the skeletal muscle adaptive response to resistance-type exercise training.’

We’re used to post-workout protein, but pre-bed protein is also beneficial. Anecdotally, I prefer a protein shake pre-bed than a high protein meal. This is because I feel it digests easier, and doesn’t keep me awake at night. A heavy meal before bed can ruin sleep quality. 

Check out this weight gain workout if you want more ideas on how to maximize your fitness efforts.

Seasonal supplementation of Vitamin D

Whilst some supplements are best taken at a specific time of day, there are other supplements that are best taken at a particular point in the year. The classic one is Vitamin D.

If you’re based somewhere cold, or a place that lacks significant sunlight then a vitamin D supplement is a great idea. In the extreme north of the country, you might not be blessed with 12 hours of sunshine every day. This means that your opportunity to get some natural vitamin D will be limited, so you have to explore other options.

A paper by Nair and Maseeh published in the Journal of Pharmacology and Pharmacotherapeutics [8] concluded that…

Very few foods contain vitamin D therefore guidelines recommend supplementation of vitamin D at tolerable UL levels. Treatment with either vitamin D2 or vitamin D3 is recommended for deficient patients. 

A daily Vitamin D supplement throughout the winter months is a great idea. It has also been shown to improve immunity, mental health, and tissue health. This version of supplement timing is purely about health, not performance. It’s important to not overlook it though.

Supplement timing for fitness: Final thoughts

Incorporating strategic supplement timing into your fitness routine can elevate your performance and enhance your results. 

The evidence from these scientific studies underscores the importance of personalized nutrition strategies tailored to your specific goals and workout routine. As always, consult with a healthcare or nutrition professional before significantly changing your diet or supplement regimen.

Alongside the supplement timing advice contained within the article, check out training advice from us at Strong Home Gym. Great training supported by great supplements leads to optimum health!

Related Studies

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8465461/

[2] https://pubmed.ncbi.nlm.nih.gov/30859848/

[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/

[4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/

[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5852800/#:~:text=Moreover%2C%20it%20has%20been%20established%20that%20it%20is%20more%20beneficial,exercise%20muscle%20protein%20synthesis%20rates.

[6] https://pubmed.ncbi.nlm.nih.gov/29241421/

[7] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6415027/

[8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3356951/