Why Supplement Timing and Order Matter
The same supplement can perform very differently depending on when you take it. Caffeine peaks in your bloodstream 30-60 minutes after intake, so taking it 45 minutes before training lines the peak alertness effect up with your actual workout window. BCAA/EAA help limit muscle breakdown during exercise, so absorbing them 15 minutes before you start works best, while creatine and protein do their job during the post-workout recovery and muscle-building phase.
An Automatic Schedule Built Around Your Workout
Enter your workout start time and duration, and this tool calculates the optimal intake time for each supplement you select and lays it out in a table. No more manually doing the math — see your personalized nutrition timing schedule for today's session instantly.
A General Guideline — Individual Needs Vary
The timings shown here simplify common sports nutrition guidance. Your ideal timing can shift based on body chemistry, digestion speed, and any medications you take. If you have a medical condition or take other medications, talk with a healthcare professional before combining supplements.
Frequently Asked Questions
Caffeine peaks in your bloodstream 30-60 minutes after intake. Taking it 45 minutes before training lines up the peak alert effect with your actual workout window, maximizing focus and muscular endurance benefits.
Creatine works by gradually saturating muscle stores, so timing isn't critical on any given day. Still, some research suggests pairing it with post-workout carbs and protein may slightly favor uptake, which is why this schedule places it right after training.
The so-called 'anabolic window' is now understood to be wider than once thought — intake anywhere within 30 minutes to 2 hours post-workout appears to support muscle protein synthesis similarly well. This schedule uses 30 minutes after training as the reference.