How to fuel your workout: what to take before, during, and after
Frequently asked questions
Should I take creatine before or after a workout?
Both can work. Research suggests that consistency matters more than exact timing. The key is taking it daily so your muscle creatine levels stay elevated over time. Many people find it easiest to take it as part of their pre-workout routine.
What does taurine do for exercise performance?
Taurine is a naturally occurring amino acid that may support cardiovascular function, reduce oxidative stress, and help manage some of the physiological markers of fatigue during training. The evidence is promising, though still developing. Research suggests it may be most effective when taken around one hour before exercise. It's not a stimulant, so the effect is more about supporting your body's own systems than delivering an energy rush.
What are BCAAs good for during a workout?
BCAAs may help protect muscle during and after exercise, and can support your body's ability to build and maintain it. They work best as part of a diet that already includes enough total protein, and is most useful during longer sessions or when you're training without having eaten much beforehand.
How soon after a workout should I have protein?
The research is more relaxed on this than you might think. Getting quality protein in within a few hours of training is well-supported — you don't need to rush to a shake the moment you finish your last rep. Total daily protein intake matters more than precise timing.
Is plant protein effective for post-workout recovery?
Quality plant protein can be very effective for muscle recovery, provided it contains a complete amino acid profile. Total daily protein intake remains the most important factor. The source matters less than getting enough of it consistently.
What supplements should someone in their 40s or 50s take for workouts?
The core principles are the same at any age: support energy before, protect muscle during, and prioritise recovery after. That said, research suggests adults over 40 may benefit from slightly more post-workout protein to achieve the same adaptive response. Products like Creatine Capsules, Taurine, BCAAs, and Greens & Protein are all well-suited to this stage of life.
