Supplements: Timing is Everything

Many gym enthusiasts take supplements such as protein, creatine, and carbohydrates to build muscle and speed recovery. Most consume them at breakfast for convenience-the supplements are handy and the guys are eating anyway. Australian scientists found that supplement timing is critical for promoting the greatest changes in muscle mass, strength and body fat. 

Two groups trained with weights for 10 weeks and were given a supplement composed of protein, creatine monohydrate and carbohydrate. 

The average dose was 32 grams of protein, 34.4 grams of carbs and 5.6 grams of creatine.  One group took a does of the supplement in the morning and at night (MN), while the other group took it immediately before and immediately after the weight-training workout (BA).  BA gained more lean mass, contractile protein, strength and fast-twitch muscle size and lost more fat than MN. 

Taking a supplement before and after training is an effective way to promote training gains.  Supplement timing is just as important as what supplements you take. 
(Medicine Science Sports Exercise, 38:1918-1925, 2006)