Pre-workout, during-workout and post-workout supplementation – what to take before, during and after training
Pre-workout, during-workout and post-workout supplementation is an area rife with marketing hype, but it also includes a few genuinely well-researched ingredients. Find out what’s worth considering for your supplement stack and how to time the intake of individual supplements to match your training phases.
Pre-workout, intra-workout and post-workout supplementation involves the deliberate use of specific ingredients at three key moments: before, during and after exercise. Each of these stages has different physiological objectives – before training, the aim is to prepare the body for exercise; during training, to maintain performance and hydration; and after training, to aid recovery. However, not all supplements have equally well-documented uses in this context. Creatine, electrolytes, carbohydrates and amino acids have a solid scientific basis (some even have health claims approved by the EFSA), whilst others remain in the realm of research framing with some uncertainty. This guide will help you organise what is worth considering in your supplement stack.
Phase 1: pre-workout – preparing the body
The aim of pre-workout supplementation is to prepare the body for exercise – ensuring adequate energy levels, hydration and potential support for performance. This category includes ingredients with a wide range of scientific evidence.
Caffeine is, without exaggeration, the best-researched pre-workout supplement. It helps to increase concentration and improve physical performance (at 3 mg per kg of body weight) – both of these claims are approved by the EFSA. A typical pre-workout dose is 200–400 mg, taken 30–45 minutes before exercise.
L-citrulline is an amino acid which is converted into arginine in the body and plays a role in the production of nitric oxide, which dilates blood vessels. Research suggests that a single pre-workout dose of 6–8 g of citrulline malate may have a beneficial effect on the number of repetitions in resistance exercises. Citrulline has no approved EFSA claims, so we treat it as an ingredient with potential benefits.
Beta-alanine is sometimes used as a precursor to muscle carnosine, but the recommended regimen is daily supplementation for several weeks – not a single dose before training.
Phase 2: during training – maintaining performance
The primary aim of supplementation during training is to maintain hydration, replenish electrolytes lost through sweat, and provide energy in the form of readily available carbohydrates – particularly during exercise lasting longer than 60 minutes.
An isotonic drink is the gold standard – a drink with an osmolality similar to that of blood plasma (280–330 mOsm/l), containing electrolytes and carbohydrates. Sodium plays a role in maintaining proper water and electrolyte balance, whilst carbohydrates help sustain performance during prolonged endurance exercise. Typically 400–800 ml per hour of exercise.
Electrolytes in the form of pure preparations (potassium citrate, magnesium) are particularly suitable for people who cannot tolerate sweet drinks or prefer to replenish salts without additional energy. Magnesium contributes to electrolyte balance and normal muscle function, whilst potassium contributes to normal muscle function.
Pure water is usually sufficient for hydration during moderate-intensity exercise lasting less than 60 minutes – you don’t always need to reach for an isotonic drink. You can find out more about hydration in the article isotonic drinks – natural hydration.
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Phase 3: post-workout – recovery and regeneration
The aim of post-workout supplementation is to support recovery – replenishing muscle glycogen stores, supplying amino acids for protein synthesis, and restoring electrolyte and fluid levels.
Protein, in the form of a typical meal or protein supplement of around 20–40 g within 1–2 hours after training, supports recovery processes. This is absolutely essential.
Carbohydrates, when combined with protein, accelerate the replenishment of glycogen stores – particularly important during endurance exercise or when undertaking two training sessions in a day.
Creatine (3–5 g per day) enhances physical performance during short, repeated, high-intensity exercises – this is one of the most thoroughly documented health claims in sport. The time of day is not crucial, but after training, creatine goes well with carbohydrates and protein. You can find out more about creatine in the article Creatine monohydrate – how it works.
Evening and night-time phase – deep recovery
Although not strictly part of pre- or post-workout supplementation, it is worth mentioning supplements taken in the evening which can support recovery in the broadest sense.
ZMA (a combination of magnesium, zinc and vitamin B6) is a classic evening supplement for those who train. Magnesium supports normal muscle function and helps reduce feelings of tiredness. Zinc helps maintain normal testosterone levels in the blood and supports protein synthesis. Vitamin B6 plays a role in protein metabolism and the regulation of hormonal activity.
Adaptogens such as ginseng are often considered in the context of long-term support for the body under the strain of intensive training. You can find out more in the article on Korean ginseng and in the guide on L-DOPA.
[tip: Don’t try to introduce all supplements at once. Start with the basics (protein, creatine, electrolytes) and only after a few weeks should you consider additional supplements – this will allow you to assess what actually affects your performance and what has no effect.]
Basic stack vs. extended stack
For most people who train recreationally or at an amateur level, a sensible supplement stack includes:
Basic stack:
- water + possibly an isotonic drink (during exercise lasting over 60 minutes)
- protein (from diet or supplements, 20–40 g post-workout)
- creatine monohydrate (3–5 g daily, taken regularly)
- magnesium (as part of daily supplementation)
Extended stack (once you’ve mastered the basics):
- caffeine before training (200–400 mg)
- L-citrulline before training (6–8 g of malate)
- ZMA in the evening (if you have an intense training regime and a demanding lifestyle)
- electrolytes as an extra on hot days and during prolonged exercise
You’ll find the full range of products to support every phase of your training in the category Sport and Recovery, whilst essential minerals and vitamins can be found in the Minerals and Vitamins categories.
The most common mistakes in pre- and post-workout supplementation
Introducing everything at once – you don’t know what works, what doesn’t, and what causes discomfort. Introduce one supplement every 2–3 weeks and monitor the effects.
Neglecting the basics – calories, protein, sleep and adequate hydration are the foundations. No supplement can make up for deficiencies in these areas.
Choosing supplements based on marketing – fancy ‘next-generation’ blends very often contain familiar ingredients in lower doses than those studied in the literature. Read the ingredients lists.
Ignoring the timing of intake – caffeine before bed, ZMA with milk, creatine without water. The timing and context of intake matter.
[note: Pre- and post-workout supplementation is an addition to a well-balanced diet and training regime – not a substitute for them. The best results are achieved gradually, by consciously introducing new elements and observing their impact on your well-being and performance.]
Safety – what to look out for
Combining multiple supplements requires common sense. Do not add up the doses of the same substance from different products (e.g. caffeine from a pre-workout supplement and from coffee). Check the ingredients of multi-ingredient products to avoid unintentional duplication.
[Warning: If you are taking long-term medication or have a chronic condition (particularly heart, kidney, liver or nervous system disorders), consult your doctor about your supplementation. Certain combinations of supplements may affect the action of medication or cause adverse interactions.]
Summary: Effective pre-workout, during-workout and post-workout supplementation is based on a few well-researched ingredients: caffeine and L-citrulline before training, isotonic drinks and electrolytes during training, protein and creatine after training, and possibly ZMA in the evening. It is best to introduce supplements gradually, starting with the basics (protein, creatine, electrolytes) and monitoring their effect on your well-being and performance. Remember that no supplement can replace a well-balanced diet, training and recovery – these are always the foundation upon which results are built.