Timing plays a crucial role in both romance and comedy. However, when it comes to fitness and nutrition, there is more flexibility. Any time is usually a great time to engage in cardio, resistance workouts, or switch processed foods for whole ingredients.
While the timing of supplements and vitamins can significantly impact their effectiveness, it's essential to understand the best times to take them. Here's what the science says about optimizing supplement timing.
When to Take Vitamins
The ideal timing for taking vitamins can vary depending on the type of vitamin. It's always advisable to consult with your doctor before starting any supplement regimen.
Multivitamins
Taking a multivitamin with a meal can aid in the absorption of fat-soluble vitamins. Some individuals may experience nausea when taking certain vitamins on an empty stomach, so consuming them with food can help alleviate this issue. Additionally, incorporating it into your daily routine, such as with breakfast, can promote consistency.
Zinc, magnesium, vitamin D
For supplements like zinc, magnesium, or vitamin D, taking them at night may be beneficial as these nutrients have been associated with improving sleep quality, either individually or in combination with other ingredients.
Iron
Studies suggest that taking iron supplements in the morning on an empty stomach with a beverage high in ascorbic acid, such as orange juice, can enhance iron absorption.
When to Take Sports Supplements
Follow these recommendations to maximize the benefits of your performance supplements.
1. Protein
While there is some flexibility in the timing of protein supplements, research suggests that consuming protein post-workout can enhance recovery and muscle growth. Consider consuming a protein shake like Beachbody Performance Recover after a strenuous workout to provide your muscles with the necessary protein for repair and growth.
Limit your protein shake consumption to two servings per day to avoid any adverse effects.
2. Pre-workout
For pre-workout supplements like Beachbody Performance Energize, aim to take them 30 to 60 minutes before your workout to experience the maximum benefits in terms of energy and performance.
3. Hydration drink
Stay hydrated throughout the day by drinking water, but consider using a hydration supplement like Beachbody Performance Hydrate during or after exercise to replenish lost electrolytes and aid in recovery.
For longer workouts, consume a packet of Hydrate every 30 minutes of exercise.
4. Greens powder
Incorporate whole fruits and vegetables into your meals throughout the day. If you're using a greens supplement like BODi's Power Greens Boost to supplement your diet, any time of day is suitable for consumption.
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
