When taking supplements it’s not only important to know what to take, but when to take them. By taking your supplements at the correct time, you get the most out of what you’re taking and you can reap the benefits and achieve your goals.

Let’s take a closer look at each of your supplements and when you should be taking them:


If you haven’t taken your pre-workout at the correct time, you will be able to tell quite easily (provided that you are taking a high-quality pre-workout in the first place!) Most of the active ingredients in your pre-workout take about 30 minutes to reach peak levels in your blood. Take it too late and you will only feel it kicking in when you are two or three sets into your training session. On the flip side, if you take your pre-workout too early, then you will find your energy levels start to deplete halfway through your training.

Pre-workout supplements can allow you to train at a high intensity for longer so make the most of these fuelling ingredients by getting your timing right to get the most out of your training session.

Fat Burner

Making sure that you take your fat burner at the right time has a positive impact on your results. When you wake, your body’s metabolism is at its slowest as it slows down whilst you sleep. By taking your fat burner first thing in the morning and before breakfast, you kick start your metabolism and the fat burning process. Not only that, you will benefit from a suppressed appetite and you may find that you have better control over your eating habits as the day goes on.


If you’re looking to build muscle, it’s essential to consume more protein than your body breaks down naturally during resistance training. When to take your protein supplement ultimately depends on your health and fitness goals and whether you want to lose weight or build muscle.

Depending on what your goal may be, here is the best time to take your protein supplement:

Building Muscle The time to take a protein supplement has been a much-debated topic for years. Taking your protein supplement before you train can kick-start muscle recovery but the most essential time of all is post-exercise. For prime muscle recovery, take your protein supplement within 30 minutes after training. It is in this time frame that your muscles are best able to receive the fuel they need for optimal recovery. If you are unable to get your protein in within 30 minutes, as a general rule you need to be consuming it within 2 hours after training.

Losing Weight

Protein is a key ingredient in your fat loss journey and a protein-rich diet can help to curb your appetite by keeping you fuller for longer. In doing this, you’ll find yourself eating less throughout the day and therefore, consuming fewer calories. If your goal is to lose weight, make sure to have protein shakes, snacks and supplements between meals.


Recovery supplements are a great addition to your training routine. Not only does it reduce the aches and pains that can follow an intense training session, it will allow you to train more often and help you keep up with your training schedule. When to take your recovery supplement is dependent on the ingredients contained within it. The following ingredients in your pre-workout can determine when to take your recovery supplement:

Glutamine Glutamine is an amino acid that makes up over 60% of skeletal muscle. If you didn’t supplement your body with this ingredient, it would take up to six days for your body to replenish the glutamine levels lost during your training. No one has the time to wait that long, especially if you are taking your sport seriously! For optimal recovery, you should be taking your glutamine-containing recovery supplement within 30 minutes of exercise. You can however also take it before your workout as the results are the same (provided it is within that 30 minute window.)

Creatine Creatine is a substance that is found naturally in muscle cells. It helps your muscles to produce energy during weight-training and enables muscle gain, enhanced strength and an increase in your exercise performance. It is best to consume creatine approximately 30 minutes to 1 hour before training and again immediately after training. By taking creatine before your training session you are providing your body with adequate time to digest the creatine. Your body can then put this to good use as your creatine levels rapidly deplete during your workout. Consuming creatine post-workout helps to replenish the creatine lost, helps your muscles recover faster and enables you to train more often.