How to fuel your workout: what to take before, during, and after
Peak performance isn't just about what happens in the gym. It runs in three phases, and each one has different needs:
Before: Load your systems so your body can perform from rep one, not rep ten
During: Protect the effort you're putting in as fatigue builds
After: Give your muscles what they need to repair, rebuild, and recharge
The supplements that best support each phase are covered below.
Phase 1: Pre-workout nutrition and what to take before exercise
The goal of pre-workout nutrition isn't to feel a sudden burst of energy the moment you walk in. It's to arrive already ready. Systems loaded, fuel in place, so your body can perform from the very first rep.
Think of it like warming up a car on a cold morning. You don't floor it straight away. The difference is that with your body, you can build that readiness in advance.
Creatine Capsules
Creatine is one of the most well-researched supplements in sports nutrition, and one of the most consistently supported. According to the International Society of Sports Nutrition (ISSN), creatine supplementation increases intramuscular creatine concentrations, which may help explain improvements in high-intensity exercise performance leading to greater training adaptations. Research also confirms that both short and long-term supplementation is safe and well-tolerated in healthy individuals. (Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5469049/)
In simple terms: creatine helps your muscles access energy faster during demanding efforts. It's particularly relevant for strength training and high-intensity exercise.
Taurine
Taurine is a naturally occurring amino acid that plays a role in cardiovascular function, muscle contraction, and reducing oxidative stress during exercise. Research suggests that taking around 1 to 3 grams one to three hours before activity may support aerobic performance, anaerobic performance, and recovery, and that plasma concentrations generally peak around one hour after ingestion, making pre-workout the practical time to take it. (Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8152067/)
Phase 2: The best supplements to take during a workout
As the session gets harder, so does everything else. Fatigue builds, muscles are under stress, and your body starts making trade-offs. This is exactly when most people start to lose steam.
The goal here isn't to push harder for the sake of it. It's to support what's already happening, so the effort you're putting in actually translates to results.
Taurine (continued support)
Because taurine peaks in the bloodstream roughly an hour after you take it, its effects carry through into your session. Research suggests it may help reduce markers like lactate and creatine kinase during exercise, both of which are associated with fatigue and muscle stress. It's not a stimulant, it supports your body's own systems from within, which fits well with longer or more demanding sessions.
BCAAs (Branched chain amino acids)
BCAAs — leucine, isoleucine, and valine — are essential amino acids your body can't produce on its own. During exercise, your muscles use them up at a higher rate, which means they need to be topped up through food or supplementation. Evidence suggests that BCAAs may help protect muscle during and after exercise, and can support your body's ability to build and maintain it. (Source: https://www.sciencedirect.com/science/article/pii/S0022316622102907)
One thing worth knowing: BCAAs work best as part of a diet that already includes enough total protein. They're a support tool, most useful during longer sessions or when you're training without having eaten much beforehand.
Phase 3: What your body needs after exercise
The session is over. You've done the work. But this is where most people miss a trick: the workout isn't where the results are made. It's where the signal is sent. What you give your body in the hours that follow determines how well it actually responds.
Your muscles are ready to absorb nutrients, and your energy stores need restoring. Research shows that the post-exercise window is broader than the old "30-minute rule" suggests — spanning several hours rather than a narrow post-workout sprint. That's reassuring. It means you have time to do this well, without rushing.
Whey
Whey is a fast-absorbing, complete protein, meaning it contains all the essential amino acids your muscles need to repair and adapt. Getting quality protein in after training is one of the most well-supported strategies in sports nutrition. It's also worth noting that research suggests older adults may benefit from slightly higher protein doses to achieve the same muscle-building response as younger adults, making post-workout protein particularly worthwhile for anyone training in their 40s, 50s, or beyond. (Source: https://www.tandfonline.com/doi/full/10.1186/1550-2783-10-5)
Greens and protein
Post-workout recovery is about more than protein alone. Your body also needs the broader nutritional support that comes from quality plant compounds — vitamins, antioxidants, and minerals that help you feel restored, not just refuelled.
Greens & Protein delivers 8 grams of complete plant protein from fava beans, rice, and chickpeas to support muscle repair and maintenance after training. A 6-gram greens blend from seven sources including spirulina, kale, and broccoli provides a concentrated hit of micronutrients, while vitamin C from acerola fruit extract may help reduce tiredness and fatigue in the hours after your session.
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.
