Correctly timing your supplement use is crucial for optimizing their absorption and efficacy, which can impact their effects on your athletic performance and recovery. Each supplement serves a specific purpose in your routine and taking them at the right time ensures you maximize their benefits.
Proper timing enhances nutrient availability, and can improve your performance and accelerate your recovery, helping you get the most out of each dose, and just as importantly, your investment in your athletic ambition. Understanding when to take each supplement allows you to tailor your intake to your body’s needs and training schedule, leading to better results and overall performance in the long run.
This article covers the optimal dosage timing and frequency for all Blonyx sports nutrition products, including Beet It Sport Nitrate 400—read on to learn how you can maximize each supplement in our product stack.
HMB+ Creatine
Timing and frequency: Take 2 scoops of HMB+ Creatine every day, one in the morning and one in the evening, ideally with food or shortly after eating.
Why timing is important: Spreading your HMB+ Creatine intake across multiple smaller doses throughout the day rather than one large dose has two key benefits: maintaining your muscle creatine stores and reducing the likelihood of experiencing stomach discomfort. Consistently topping up the creatine saturation of your muscles ensures you achieve sustained, longer-term increases in your muscle energy availability, which supports your strength and power development. On the other hand, smaller, more frequent doses of creatine are far easier on your digestive system, reducing the risk of gastrointestinal issues like bloating or cramping that often occur with large doses of creatine—this is one reason why we don’t recommend a loading phase with HMB+ Creatine, and moreover, steady daily intake can reduce water retention and weight gain.
HMB Sport
Timing and frequency: Take 3 capsules of HMB Sport twice daily, once in the morning and once in the evening.
Why timing is important: Maintaining consistent HMB levels in your body is essential for achieving the performance and recovery benefits of HMB, as it ensures continuous muscle protection through training, competition and recovery—even during downtime, like recovering from an injury—and spreading your HMB intake across smaller does throughout the day minimizes the chances of experiencing stomach discomfort (though the chances are low with HMB). Additionally, while calcium HMB is the most effective form of HMB, it’s cleared from your system quickly and has a half-life of approximately 2.5 hours, making regular, consistent dosing important for maximizing its protective effects and supporting your muscle repair and growth.
Egg White Protein Isolate
Timing and frequency: Consume 1 scoop of Egg White Protein Isolate within 1 hour of training or competing. This is ideal for optimal protein absorption and to stimulate an increase in protein production, but you can take more Egg White Protein Isolate as needed depending on your protein needs, like if you’re pushing for muscle adaptation—every athlete’s protein needs are unique.
Why timing is important: Getting additional protein through supplementation within 1 hour of training is a standard process in sports nutrition and can be vital for your recovery since it ensures the timely delivery of amino acids to your muscles, which aids in their immediate repair and growth. While some studies emphasize the amount of protein you consume over when you consume it, many others highlight a short period after exercise, known as the "anabolic window," when your muscles are most receptive to nutrient uptake. Consuming protein during this window can improve your recovery, reduce muscle soreness, and promote muscle growth and development. The source of your protein powder matters, too, since your body is equipped to digest real-food proteins like egg whites much more effectively than highly processed options like whey and casein.
Beta Alanine
Timing and frequency: Take 2 scoops of Beta Alanine daily, one in the morning and one in the evening.
Why timing is important: Spreading your Beta Alanine intake across smaller doses throughout the day ensures you can maintain consistent muscle carnosine levels for buffering lactic acid buildup and delaying muscle fatigue. Put simply, beta-alanine helps you train harder and perform at a higher level for longer. Additionally, taking multiple smaller doses instead of one large dose lowers your chance of experiencing stomach discomfort while training or competing and can reduce the effects of paresthesia (the tingling feeling some athletes feel from taking beta-alanine). If you’re curious about why paraesthesia happens or more strategies to reduce it, we wrote an article answering 5 common questions about paraesthesia.
Hydra+
Timing and frequency: Drink 1 scoop of Hydra+ with 1 cup or 8oz of water during shorter, high-intensity training and competition, or 1 scoop with 2 cups or 16oz of water throughout longer, lower-intensity sessions. You can consume more Hydra+ as needed, like in hot conditions where your hydration needs are greater, or post-training to kickstart your recovery.
Why timing is important: Since Hydra+ supports you in performing your best rather than directly improving performance, the specific time you take it is less critical when compared to other types of supplements. Hydra+ is formulated with hydrating, real-food ingredients to replenish electrolytes lost during exercise and top up your energy levels, so it’s best to monitor your hydration status and use it accordingly. Consuming it during exercise helps you maintain your hydration and electrolyte balance, which supports your muscle endurance and prevents cramps, and consuming it post-exercise ensures your body is never short of the natural salts and sugars it needs for rapid rehydration and recovery. Drinking Hydra+ post-training is one of the 5 recovery tactics we recommend for helping you achieve your athletic ambition.
Multivit+
Timing and frequency: Take 2 Multivit+ capsules once per day, ideally with food or shortly after eating.
Why timing is important: Like with Hydra+, the specific time you take Multivit+ is less critical, but it’s important that you do it daily. This ensures that your body always has access to the 21 vitamins and minerals found in Multivit+ that you may not be getting enough of from your diet, which are necessary for bodily functions like immune system support, muscle maintenance, bone health, and your overall health and resilience. Think of Multivit+ as an insurance policy for your performance on the days you can’t eat as well as you’d like.
Beet It Sport Nitrate 400
Timing and frequency: Consume 1 Beet It Sport Nitrate 400 shot 2–3 hours before your training session. When training for a competition, you may find it more effective to do a “loading” phase by consuming 1 shot each day for 5–7 days leading up to the competition and 2 shots on the day of the competition.
Why timing is important: The nitrates in Beet It Sport Nitrate 400 are converted to nitric oxide in your body, which dilates your blood vessels and increases blood flow and oxygen delivery to your muscles. Properly timing your Beet It Sport use before exercise allows time for this conversion and ensures you receive the greatest muscle endurance benefits during training or competition. To learn more about this natural process, check out our article that answers the question: does beet juice really improve your athletic performance?
Key Takeaways
The timing of your supplement intake can play a significant role in maximizing their benefits. By adhering to optimal dosage timing and frequencies, you’ll ensure that each supplement works effectively to support your training, performance and recovery.
However, it's important to remember that the most important aspect of supplementation is consistency. Routinely taking your supplements as recommended will provide the most significant impact. Additionally, while strategic supplementation can complement your training, diet and sleep routines, it is not a substitute for these foundational elements—prioritizing a well-rounded approach remains essential.
By following these guidelines, you can make the most of your Blonyx sports nutrition products and achieve your athletic ambition more quickly and easily.
If you learned something new from this article and are curious to know more, head to the Blonyx Blog or our growing list of weekly research summaries where we help you further improve your athletic performance by keeping you up to date on the latest findings from the world of sports nutrition.
— That’s all for now, train hard!