When it comes to romance and comedy, timing is key. But with fitness and nutrition, there’s more flexibility — any time is usually a good time to prioritize cardio, resistance workouts, or whole foods over processed ones.
However, when it comes to supplements and vitamins, timing can play a role in maximizing their benefits. Here’s what the research suggests about the best times to take supplements.
When to Take Vitamins
The optimal timing for vitamins can vary depending on the specific vitamins you’re taking. Always consult with your doctor before starting any new 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. Establishing a routine, such as taking your multivitamin with breakfast each day, can also help you stay consistent.
Zinc, magnesium, vitamin D
For zinc, magnesium, and vitamin D supplements, the evening may be the best time to take them. These nutrients, whether taken individually or in combination, have been associated with improved sleep quality.
Iron
Research indicates that taking iron supplements in the morning on an empty stomach with a beverage high in ascorbic acid, like orange juice, can enhance iron absorption in the body.
When to Take Sports Supplements
Follow these recommendations to maximize the effectiveness of your performance supplements.
1. Protein
While there is some flexibility in timing, research suggests that consuming protein post-workout can enhance recovery and muscle growth. Consider incorporating a protein shake like Beachbody Performance Recover after intense exercise to provide your muscles with the necessary protein for repair and growth.
Limit your protein shake intake to two servings per day to avoid potential side effects, and feel free to consume a shake at any time to help meet your daily protein goals.
2. Pre-workout
For optimal results with pre-workout supplements, aim to take them 30 to 60 minutes before your workout. This timing allows products like Beachbody Performance Energize, designed to boost energy and performance, to take effect during your exercise session.
3. Hydration drink
While it’s important to stay hydrated throughout the day, consider using a hydration supplement like Beachbody Performance Hydrate during or after exercise to replenish lost electrolytes, combat fatigue, and support recovery. During longer workouts, consume a packet of Hydrate every 30 minutes.
4. Greens powder
Incorporating whole fruits and vegetables into your meals is essential, but if you’re using a greens supplement like BODi’s Power Greens Boost to supplement your diet, any time of day is appropriate 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.