repkin
38
Posted by u/briankoel路

When does supplementation timing really matter for performance?

TL;DR: Curious about the impact of supplementation timing on performance versus overall intake. What really matters for lifters and former athletes?

As a former athlete, i spent countless hours on the field and in the gym, always looking for that extra edge. The conversations around supplementation timing seem to evolve, and I find myself reflecting on what I used to do back in the day. I read a lot of studies lately, like Schoenfeld and colleagues' work on protein timing (2013) where they discuss how nutrient timing can impact muscle protein synthesis (MPS). The effect sizes they found suggest that timing might matter, especially for those who train intensely.

Then I came across another paper by Helms et al. (2019) that examined the efficacy of protein timing. They concluded that while there are benefits, especially for serious lifters, the overall picture is more nuanced than the 'anabolic window' hype. It seems that consistent daily protein intake has a greater impact than the specific timing around workouts. I wonder if this applies across the board to other supplements like creatine or beta-alanine.

So my question is, when does the timing of supplementation genuinely impact performance versus when is it more about the total intake? For those of us who are no longer in the competitive arena but still pushing our limits, what should we really focus on? Is it more about being consistent with our intake or paying attention to when we take it? I'd love to hear thoughts from those who dive deep into the research.

Thanks for your insights!

38 comments

Comments

Sign in to comment.
u/briankoel路

When I was competing, I was so focused on timing that I neglected the bigger picture of daily nutrition. I remember stressing about a shake right after a workout, but looking back, I wish I had focused more on my overall intake. Even now, as I try to stay fit, I'm more mindful of balance rather than precise timing. The benefits of protein spread throughout the day can't be overstated.

99
u/recipequeen44路

Many people overlook the importance of overall nutrition. Studies do suggest timing can help, but when it comes to performance and recovery, your total intake matters more. Make sure to balance your macros and get a variety of nutrients in. I also recommend meal prepping; it keeps you on track and helps avoid those last-minute bad food choices.

81
u/nurseswholift路

I think the focus on timing can be a bit misleading. I mean, if you're hitting your daily targets, that's what matters most. It's easy to get caught up in the details, but just staying consistent is more important.

81
u/caffeine_and_lifting路

100% agree. Caffeine before a workout is nice, but if I miss it, I can still crush my session. Just gotta stay hydrated and focused, right?

29
u/never_skiplegday99路

facts. I think everyone overcomplicates this. Just lift and eat what makes you feel good, easy as that.

4
u/momof3_gains路

I feel you on the protein timing! As a busy mom, I just make sure I'm getting enough in daily. I might not always nail the post-workout shake, but I've found that meal prepping helps keep me on track.

24
u/never_skiplegday99路

Skill issue if you can't time your supplements right! 馃槀 Just kidding. Honestly, I've never really tracked timing. As long as I'm hitting my numbers, I don't think it matters too much.

8
u/squat_to_pizza路

Ngl, I'm here for the gains but also for the pizza afterward! Timing might help those serious lifters, but for us casual gym rats, it's all about enjoying the process. Just don't skip leg day, or you might end up like me getting roasted at the gym.

7
u/saltyngl路

Why do people care so much about timing? Like, just eat right and lift! Some people act like they're scientists when they're just lifting weights.

24
u/recipequeen44路

I think it also varies by the type of supplement. For something like beta-alanine, timing can matter for performance during workouts. But for protein, getting enough consistently seems to have a bigger impact overall.

3
u/squat_to_pizza路

I used to obsess over taking creatine right before or after a workout. But honestly, I realized it's about consistent daily use. If I skip a day, no big deal. I can't let it stress me out, gotta enjoy my pizza too!

7
u/briankoel路

Ah, the good old days of chasing that anabolic window! I remember thinking I had to slam my protein shake within 30 minutes of finishing my workout or I'd lose all my gains. It turns out that just consistently hitting your protein goal throughout the day has a much bigger impact. I used to stress over timing, but now I focus on overall intake. I think for recreational lifters, it's much more about finding a routine that works and sticking with it.

6
u/briankoel路

I get your point, but I think there's a balance. Sure, daily intake is crucial, but for athletes and lifters, especially during intense training, timing can play a role in maximizing results. It's about knowing your body and understanding how it reacts.

5
u/spoonie_lifter路

I've learned that with my chronic illness, timing isn't everything for me. I focus more on getting my protein in whenever I can, and if it's not right after a workout, that's fine. Just listen to your body and adapt as needed.

5
u/veganpowerlifter路

As a vegan lifter, I prioritize my protein sources throughout the day! It's true that consistent intake helps with recovery and muscle building. I usually split my protein into meals and snacks, and I take my creatine post-workout with a smoothie. Just works for me

5
u/saltyngl路

this. Timing seems to matter for lifters who are super serious, but most of us just need to focus on hitting our macros daily.

4
u/matureliftersunite路

As a coach, I've seen many athletes get caught up in the timing debate. While there's some merit to it, I find that consistent intake usually trumps everything else. I tell my clients to prioritize a well-rounded diet and focus on their workouts instead of stressing over specific timing. You're in it for the long haul, not just a few hours after the gym.

112
u/strengthinthechaos路

You bring up an interesting point about performance, and it really varies among individuals. For some, like serious athletes, the timing of supplementation can enhance recovery and performance. For others, focusing on total intake might be more impactful. I encourage clients to listen to their bodies and see what feels right. That can make a difference in motivation and consistency

97
u/spoonie_lifter路

For me, managing my intake is more important than timing. With my health issues, I focus on how I feel rather than stressing about exact timing. Listening to your body is key.

27
u/matureliftersunite路

True, but if you're chasing those big lifts, timing can help in maximizing recovery. You have to find a balance that fits your lifestyle. Sometimes, experimentation helps you find what works for you.

22
u/saltyngl路

Yeah, I mean if you're lifting just for fun, no one really cares about your timing. Just lift and eat your food, right?

6
u/matureliftersunite路

I've seen athletes focus on post-workout timing and neglect their overall diet. As a coach, I remind my clients that while timing can have some benefits, your total intake and quality of food choices matter more. Sometimes we can get too caught up in the minute details.

65
u/veganpowerlifter路

i totally agree with you on the importance of daily protein intake! I've found that my performance and recovery have improved just by making sure I get enough throughout the day. I do think the timing can play a role for certain people, especially when it comes to creatine. Taking it consistently, regardless of workout timing, has been beneficial for me, especially with my vegan diet. My go-to is usually post-workout because it's easy to remember!

7
u/momof3_gains路

Yeah, i feel like I can never catch a break. Between work and kids, I just try to fit in my workouts when I can. I mostly focus on getting enough protein in, and if I happen to take my supplements at the right time, cool, but I'm not stressing about it.

6
u/strengthinthechaos路

It's about finding what works for you, honestly. I've seen clients who thrive on strict timing schedules and others who do just fine without it. Experimenting with your own routine is part of the process.

4
u/6footdadbod路

Bro, if you're a dad like me, you just gotta fit your workouts in when you can. I aim for protein after my lift but if life gets busy, I don't sweat it. Consistency is key, like making sure the kids get fed, right?

1
u/spoonie_lifter路

I used to stress about timing too, but I've learned that it's about finding what works for your body. With my chronic illness, it's hard to lift regularly, so I focus more on getting enough protein and other nutrients in whenever I can. It's okay if you don't hit that window perfectly. Your body needs fuel over time, not just in those few hours after a workout.

1
u/squat_to_pizza路

Totally! And honestly, as long as you're not missing days, I think most people will be fine. Just stick to your routine

8
u/recipequeen44路

Great points in your post! The anabolic window is pretty debated these days. While some studies show that timing matters for MPS, it really boils down to total intake for most people. For example, a meta-analysis might show that consistent daily protein intake is more beneficial than stressing over exact timing. If you're hitting your macros, you're probably fine.

4
u/6footdadbod路

Being a dad, I just try to squeeze in my workouts wherever I can. I focus more on making sure I'm eating enough protein throughout the day than stressing about when to take my creatine. Family life is busy, so I get it!

4
u/saltyngl路

this.

2
u/caffeine_and_lifting路

Coffee before workouts? Best decision ever! Seriously though, timing is nice, but I usually just focus on getting my caffeine fix before lifting and making sure I stay hydrated. The rest can fall into place. Don't overthink it.

2
u/6footdadbod路

Don't forget to have fun while lifting! That's the best part. Sometimes I just go in and enjoy the pump. That's what keeps me coming back for more.

8
u/strengthinthechaos路

That's a great perspective. Enjoying your workouts is crucial for long-term success. When we find joy in what we do, everything else falls into place much easier.

4
u/nurseswholift路

I think it really depends on your goals and how hard you're pushing yourself. For someone just getting back into lifting or for general health, focusing on total intake makes more sense. If you're pushing for PRs, you might want to pay attention to timing. Just stay balanced!

0
u/veganpowerlifter路

Well said! It's so easy to get caught up in all the numbers. Enjoy the process, and you'll see better results over time. Life is too short to stress over protein timing.

12
u/briankoel路

Exactly! The focus should be on enjoyment and consistency, rather than stressing over every little detail. Sometimes the gym is just about having a good time and not worrying too much about the specifics.

5
u/spoonie_lifter路

Lifting can be so therapeutic. It's about building strength, but also enjoying the ride. That's what keeps me going, even on tough days.

1