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Caffeine Timing Revisited: Taking Your Caffeine Supplement During (Longer) Workouts Works, Too - Ca. 4% Faster Times

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Yes, it may in fact make sense to shovel down another scoop of your preworkout if you train for 2h. Just try to remain below the sign. stress-dosage of 600-800mg caffeine/day (Beaven. 2008). I have previously addressed the question " When is the Best Time to Consume Your Pre-Workout Caffeine? ", so why do I need to revisit it? Well, the answer is, as you'd expect, the publication of new scientific evidence which suggests that you can also consume your caffeine much later  and still see performance gains. The aim of said study was to assess if low and moderate doses of caffeine delivered in a carbohydrate-electrolyte solution (CES) late in exercise improved time trial (TT) performance. Fifteen (11 male, 4 female) cyclists (22.5 ± 0.9 yr; 69.3 ± 2.6 kg; VO2peak, 64.6 ± 1.9 ml / min / kg-1) completed four double-blinded randomized trials. You can learn more about coffee and caffeine at the SuppVersity For Caffeine, Timing Matters! 45 Min or More? Coffee - T...
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When Timing Matters: When is the Best Time to Consume Caffeine Before a Workout? Is it 0, 5, 30, 60, 90 or 120 Min?

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Timing matters with coffee / caffeine. But what's the optimal time? I assume you believe that the statements in the "recommended usage" box on your pre-workout are science-based, right? Well, that's pretty naive. After all, 99% of the pre-workout formulas contain at least 3 ingredients that are just in there to be able to have more than just caffeine, creatine and beta alanine on the label. Against that background, it's only logical to question whether the recommendations on the label (usually "take 20-30 minutes before your workout") are valid or also just there , because "the others have it" ;-) And since caffeine is the main and in many case the only working stimulant in these products you don't want to use it in ways that doesn't allow caffeine to do its performance enhancing job optimally, right? So let's see if we can put faith in recommendations that are not in line with the standard protocol in pertinent studies, in wh...
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You Can't Be Too Old to Benefit From Creatine! Plus: No Matter How Old You Are, Taking it After Workouts is More Anabolic Than Taking Your Creatine Before Working Out

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Whether you are young or old, the benefits of creatine supplementation are something you must not miss. You know that I am a fan of creatine (and you should be, too). Despite the negative press it gets in regular intervals, it is the one and only truely proven ergogenic amino acid. Still people outside of the fitness community are hesitant to supplement with creatine monohydrate. Next to the usefulness of creatine in non-fitness junkies - specifically older ones-, which is doubted only by noobs, the issue of "creatine / supplement timing" is still debated - even within the fitness community. With the exception of the previously discussed study by Jose Antonio et al. (2013 | read my review ), there is no study that tested, whether the commonly suggested ingestion of creatine after a workout is in fact significantly superior to taking it before the workout. You can learn more about creatine at the SuppVersity Creatine Doubles 'Ur GainZ! Creatine, DHT & ...
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Timed Ingestion of 3x21g of Whey Protein + Exercise Sheds 14% Abdominal Fat in Overweight Subjects Within 4 Months

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Minimal effort, minimal results - While you can lose weight by just adding whey protein to your diet, your success will more than double, when you're willing to work (out) for it four times a week! It's not a secret that things that diet and exercise are the keys to weight control and health in the 21st century. If you skip only one of the two you can hardly expect optimal results. In that, it is often said that weight, or rather fat loss requires a significant reduction of one's total energy intake; and for athletes and already lean individuals, this may in fact be the case. For the average "free-living overweight or obese" individual, however, the dietary changes that are required can be as simple as adding three servings of 21g of whey protein to their regimen on a daily basis (the scientists found no overall increase in energy intake, this means the 252 extra kcal/day from whey were effectively compensated for by the overweight subjects of the study at h...
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When Timing Matters - Alpha Lipoic Acid: Works Best, When it's Taken 30min Before a High Carb Meal. Can Easily Make You Hypo, if You Forget the Carbs or Have it on Empty

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A salad like the one the beautiful young lady is about to eat is not the kind of meal that would require pre-meal lipoic acid supplementation. Although I am not convinced that alpha lipoic acid (lipoic acid aka ALA) will actually partition glucose preferentially to muscle, because studies indicate that it will increase glucose uptake in fat cells, as well (and that at 10x higher glucose transporter expressions in fat vs. muscle cells; Estrada. 1996; Konrad. 2001), there is still good evidence that it can help people with (full-blown) insulin resistance stash away the glucose they consume, more effectively. To do so, it would appear logical that alpha lipoic acid has to be consumed in the vicinity of a meal. The question I am trying to answer today is thus: When do you have to take your alpha lipoic acid to ensure optimal glucose "repartitioning"? Learn more about the effects of your diet on your body composition at the SuppVersity Ladies, Beware! Dieting Makes G...
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