Timing, Dosage & Consistency: The Keys to Getting Real Results with Your Supplements

We’ve already covered how supplements work and how to stack them effectively. Now it’s time to answer the question almost every athlete silently asks:

When should you take your supplements? How much should you take? And why consistency beats everything else?

Let’s break it down so you can get the most out of every scoop. 

Why Timing Matters (But Not Like You Think)

There’s a ton of discussion around the “perfect supplement timing.” And while there are optimal windows for certain products, the truth isn’t as complicated as you’ve been told.

Different supplements act in different ways. Some make sense right before training, some during, and others after.👇

✔ Pre-Workout: Ingredients like caffeine, beta-alanine, and citrulline are geared to support energy, focus, and pumps right when you need them.

✔ Intra-Workout: Carb and electrolyte formulas help sustain energy and hydration as you grind through your sets.

✔ Post-Workout: Protein, creatine, and carbs help kickstart recovery and refuel depleted energy stores.

But here’s the reality: you don’t need to stress about timing windows down to the minute. What matters most is that you consistently take what your body needs to support your training and recovery.

Dosage: More ≠ Better

Knowing how much to take is half the battle. Too little and you won’t feel the benefits. Too much and you waste money, or worse, stress your body.

📌 Creatine: 5g daily is all you need to see strength, power, and recovery benefits over time. Many studies suggest that its even beneficial to dose as high as 15g per day not only for physical performance but cognition as well!! This dose is backed by science and used by fitness pros worldwide.

📌 Protein: Aim for 20–40g post-workout to help with muscle repair and growth, depending on how big your session was.

📌 Pre-Workout: Start with the recommended amount on the label, especially if it contains caffeine and adjust as needed based on tolerance.

The rule we stick with? Follow label directions, respect clinical dosages, and match supplements to your goals, training intensity, and body weight. That’s how you maximize every scoop. 

Consistency is a Superpower

This is the part most people don’t talk about, but it’s also the most important.

Supplements don’t work like magic pills. They work by supporting your training and recovery over time. That means:

✅ taking your supplements consistently (yes, even on rest days)
✅ hitting your protein and nutrient goals consistently
✅ not skipping doses when life gets busy

Your body doesn’t build muscle in a day, it builds over weeks, months, and years of hard work paired with consistent fueling.

So instead of obsessing over whether you took your shake exactly 15 minutes after your workout… focus on never missing more than one dose in a week. That’s where the magic really happens. 

 

Final Takeaway

Timing and dosage can help you squeeze a few extra percent out of your training, but the biggest driver of real, long-term progress is consistency.

Take your supplements regularly. Match the right products to your workouts. And fuel your body with the nutrients it needs to perform, recover, and adapt.

Science + consistency = RESULTS. 💯

Stop by our shop today to build your stack. Our team is ready to help!