Protein
When to take
Whey protein is versatile and can be used at numerous times of the day but the best time is to be using post-workout. Taking it within 1 hour after finishing your workout will help optimise muscle recovery and growth.
You can also add whey at different times to help bump your daily protein intake. You can add to oats, smoothies, yoghurts or be used alongside a snack.
How long until I see benefits?
General timeline: Most sources suggest it takes about 3-6 weeks of consistent use to start seeing noticeable benefits from whey protein supplementation. This should be combined with a regular progressive training program.
Individual factors: The timeline can vary based on factors like diet, exercise routine, sleep habits, and individual physiology. Consistency in supplementation and lifestyle factors is key.
Immediate effects: While body composition changes take time, whey protein can have more immediate effects on things like appetite control when consumed regularly.
How to take
Mix one scoop with 300ml water or milk and shake well. Alternatively mix one scoop into foods such as oats, yoghurt or smoothies.
Common mistakes people make
There aren’t too many mistakes regarding protein powder intake as long as you stick to the recommended dosages and have a well-balanced diet alongside using it.
Creatine
When to take
On workout days taking creatine shortly before or after your workout may be most beneficial. Some studies suggest taking it post-workout may be slightly better but the difference is minimal.
On rest days the timing is less important on non-workout days. Taking it with a meal may help with absorption and reduce some of the potential digestive issues some people experience.
However, the timing doesn’t matter in the grand scheme of things, just be consistent with supplementation.
How long until I see benefits?
The time it takes to see benefits from creatine supplementation can vary depending on a few factors:
Loading vs. Non-loading protocol:
- With a loading protocol (20-25g per day for 5-7 days), you may start experiencing benefits after about 7 days when your muscles become fully saturated with creatine.
- With a non-loading protocol (3-5g per day), it typically takes 2-3 weeks to reach full muscle saturation and start seeing benefits.
A note that a loading period is not necessary. Taking Creatine daily at 5g a day will allow you to see results.
You may notice some initial effects like slight weight gain (1-3 lbs) and increased muscle fullness within the first week due to water retention in muscle cells.
Improvements in strength, power, and high-intensity exercise performance are typically observed after your muscles are fully saturated with creatine. This can occur as early as 7 days with loading or 2-3 weeks with a standard dose.
Faster recovery from training may be noticed once creatine stores are saturated. Improvements in short-term memory and cognitive function may take longer to manifest and are more apparent under stressed conditions like sleep deprivation.
Significant increases in muscle mass and strength are typically observed after 4-12 weeks of consistent supplementation combined with resistance training.
How to take
You can take Creatine with water, juice or a sports drink. You can mix it into food or you can even scoop straight into your mouth!
Common mistakes people make
There are some common mistakes people make with creatine supplementation. Here is an overview -
- Not taking enough creatine. Many pre-workout supplements contain only 1-2 grams of creatine, which is not enough to see significant benefits. The recommended dosage is typically 3-5 grams per day.
- Inconsistent supplementation. Taking creatine sporadically or cycling on and off can reduce its effectiveness. Consistent daily supplementation is key to maintaining elevated muscle creatine stores.
- Expecting immediate results. It takes time for creatine stores in muscles to become fully saturated. Benefits are typically seen after 2-4 weeks of consistent supplementation.
- Not staying hydrated. Creatine causes muscles to hold more water, so adequate hydration is important. Aim for 16-18 ounces of water for every 5 grams of creatine taken.
- Relying solely on creatine without proper training. Creatine enhances performance, but it doesn't replace the need for consistent, challenging workouts. It must be combined with proper training to see results.
- Using unnecessarily expensive or exotic forms. Creatine monohydrate is the most researched and effective form. More expensive alternatives often lack scientific support for superior benefits.
Performance Hydration
When to take
The ideal time to take performance hydration is in the 30 minutes pre training session. The reason for this is to ensure you are not starting your session dehydrated which can harm your training.
If your training session has been extremely sweaty then you may want to take it post training.
You can also take the product first thing in the morning to help improve overall hydration.
How long until I see benefits?
The benefits of proper hydration can be seen relatively quickly. Here are some key points about the timeline for seeing benefits from performance hydration:
- Immediate effects: Proper hydration can have almost immediate effects on performance. Even mild dehydration (1-2% of body weight) can negatively impact athletic performance, so maintaining hydration levels can provide immediate benefits .
- During exercise: Consuming fluids during exercise can help maintain performance throughout the activity. The American College of Sports Medicine recommends drinking 4-8 ounces of cold fluid every 15-20 minutes during exercise.
- Recovery: Proper hydration aids in recovery after exercise. Consuming fluids post-exercise can help replenish lost fluids and electrolytes, potentially improving recovery time.
- Long-term benefits: Consistent proper hydration practices over time can lead to improved overall performance and reduced risk of heat-related illnesses.
- Individual variation: The time to see benefits can vary based on factors such as sweat rate, exercise intensity, and environmental conditions.
How to take
Mix one scoop with 500ml of water. It can be stacked with other products such as workout fuel, creatine or beta-alanine.
Common mistakes people make
Regarding electrolyte supplementation and hydration in general, here are some common mistakes people make.
- Relying solely on thirst as an indicator of hydration needs. People may wait until they feel thirsty to drink, but thirst is not an accurate indicator of hydration status. By the time you feel thirsty, you may already be dehydrated.
- Following a one-size-fits-all approach. Hydration needs are highly individual and depend on factors like body size, sweat rate, exercise intensity, and environmental conditions. Copying someone else's hydration strategy may not work for you.
- Neglecting electrolyte replacement. Focusing only on water intake without considering electrolyte loss can lead to imbalances. Electrolytes, especially sodium, are crucial for proper hydration and muscle function.
- Overhydrating. Drinking too much water without adequate electrolyte replacement can lead to hyponatremia, a potentially dangerous condition where blood sodium levels become too diluted.
- Ignoring hydration outside of exercise. Proper hydration is important throughout the day, not just during workouts. Chronic dehydration is a common issue that can occur in daily life.
- Not adjusting hydration strategies for different conditions. Failing to account for changes in temperature, humidity, or exercise intensity when planning hydration can lead to suboptimal performance.
