From the Guidelines
The optimal timing for taking protein supplements is within 3 hours of bed, at a dose of ~0.4 g/kg BM, to improve training adaptation during periods of high training volume, as well as consuming three to four discrete protein-containing meals each day, with at least ~0.4 g/kg BM/meal. When considering NAD supplements, creatine supplements, and collagen supplements, the evidence from the provided study does not directly address their optimal timing. However, based on general principles of supplement timing, NAD supplements are typically recommended in the morning with food to minimize potential nausea and maximize energy benefits throughout the day 1. Creatine supplements should be taken daily at a dose of 3-5 grams, with timing being less important than consistency; however, taking it post-workout may slightly enhance uptake due to increased blood flow to muscles. Collagen supplements are most effective when taken 30-60 minutes before exercise with vitamin C to enhance absorption and utilization, as physical activity directs blood flow to active tissues where collagen is needed. Some key points to consider when taking these supplements include:
- Consistency is more important than perfect timing, and they should be viewed as additions to a balanced diet rather than replacements for whole foods.
- Individual responses may vary, so adjusting timing based on personal tolerance and lifestyle factors is recommended for optimal results.
- Protein quality may be important, as the amino acid leucine is an important trigger for muscle protein remodelling, with ~2.5 g of leucine per meal being optimal, found in high amounts in dairy-based proteins, meat, eggs, and soya 1.
- Emerging research on presleep protein consumption suggests that this is an important consideration for athletes, as overnight is a natural regenerative phase and yet is also a time when nutrient intake is usually low or absent 1.
From the Research
Supplement Timing
The optimal timing for taking various supplements, including protein, NAD, creatine, and collagen, can depend on several factors such as the individual's health goals, lifestyle, and the specific benefits they are seeking from each supplement.
- Protein Supplements: There is no specific evidence in the provided studies regarding the best time to take protein supplements. However, general guidelines often suggest taking protein supplements after a workout or before bedtime to support muscle recovery and growth.
- NAD Supplements: The studies 2, 3, 4, 5, 6 discuss the importance of NAD in various cellular processes, including energy metabolism and DNA repair, but do not provide specific guidance on the optimal timing for supplementation. Considering NAD's role in energy metabolism, it might be beneficial to take NAD supplements in the morning or before a workout to support energy production throughout the day.
- Creatine Supplements: There is no direct evidence in the provided studies regarding creatine supplements. Generally, creatine is often taken before and after workouts to maximize its effectiveness in enhancing muscle strength and endurance.
- Collagen Supplements: Similar to protein and creatine, there is no specific evidence in the provided studies on the optimal timing for taking collagen supplements. However, collagen is often recommended to be taken at bedtime to support skin, hair, and joint health during sleep.
Considerations
When deciding on the best time to take these supplements, consider your daily routine, dietary intake, and the specific benefits you aim to achieve with each supplement. It's also important to consult with a healthcare professional to determine the best approach for your individual needs.