The Best Time to Take Supplements for Muscle Function – According to London-Based Sports Scientists

Introduction: Why Timing Matters for Muscle Supplements

If you’re living in London and aiming to improve strength, endurance, or recovery, you’re probably already familiar with the world of supplements. From protein shakes to magnesium capsules, supplements are widely used to support muscle function, especially in active individuals.

But here’s the thing—when you take your supplements can be just as important as what you take.

At Eliva London, we’ve consulted with leading London-based sports scientists, personal trainers, and performance nutritionists to bring you this in-depth guide. We’ll explore the best times to take common muscle-supporting supplements, whether you’re training at Barry’s Bootcamp, cycling through Hyde Park, or squeezing in a lunchtime lift in Canary Wharf.

Let’s get started.

Section 1: Understanding Muscle Function – The Basics

Before diving into timing strategies, it helps to understand what muscle function actually involves. Your muscles don’t just move your body—they:

• Contract and relax in response to nerve signals
• Require ATP (energy) for sustained performance
• Depend on nutrients like calcium, magnesium, and amino acids for recovery
• Are constantly being broken down and rebuilt—especially after exercise

This cycle of damage and repair is what drives muscle growth, endurance, and resilience. And supplements can support this process—but only if taken at the right time.

Section 2: The 5 Most Common Supplements for Muscle Function

Whether you’re a gym newbie or an elite athlete, these are the supplements most commonly used in London’s fitness community:

1. Protein (Whey, Casein, Plant-based) – For muscle repair and synthesis
2. Creatine – For strength, endurance, and ATP production
3. Magnesium – For nerve function, muscle recovery, and cramp prevention
4. BCAAs (Branched Chain Amino Acids) – For muscle recovery and reduced soreness
5. ZMA (Zinc, Magnesium, Vitamin B6) – For hormonal support and overnight recovery

Section 3: The Best Time to Take Each Supplement (Science + Lifestyle)

Let’s break it down supplement by supplement, with guidance tailored to your daily schedule in London.

 Protein: Post-Workout & Bedtime Are Prime

Best Times to Take:

• Within 30–60 minutes post-workout
• Before bed (casein protein)

Why: Your body is primed for nutrient absorption immediately after resistance or endurance training. A whey protein shake post-workout helps kickstart muscle protein synthesis, aiding recovery and reducing soreness.

Bedtime protein (especially slow-digesting casein) helps feed your muscles overnight, preventing catabolism and supporting overnight repair.

Eliva Tip:
Busy London schedule? Keep a protein shaker and sachets in your gym bag for easy post-workout recovery.

 Creatine: Consistency Over Clock-Watching

Best Times to Take:

• Post-workout (with carbs or protein)
• Or anytime daily, as long as it’s consistent

Why: Creatine works by saturating your muscles with phosphocreatine over time. While post-workout creatine with carbs may increase uptake slightly, the real win is in daily consistency.

Eliva Tip:
Take 3–5g creatine at the same time every day—after breakfast, with lunch, or in your post-workout shake.

Magnesium: Morning Energy or Evening Relaxation?

Best Times to Take:

• Morning (magnesium malate)
• Evening (magnesium glycinate or citrate)

Why: Magnesium supports energy production, nerve function, and muscle contraction. But not all forms are equal. In London’s fast-paced life, many people are magnesium-deficient due to stress and urban diets.

• Morning: Magnesium malate can support energy and muscle function
• Evening: Magnesium glycinate promotes relaxation and muscle recovery

Eliva Tip:
Feeling stressed and sore after your commute or evening workout? Wind down with a magnesium glycinate capsule and herbal tea.

 BCAAs: Before or During Training

Best Times to Take:

• 30 minutes before training
• During long or intense sessions

Why: BCAAs help reduce muscle damage, delay fatigue, and preserve lean mass. This makes them ideal for fasted training, high-intensity intervals, or extended cardio (like long runs along the Thames).

Eliva Tip:
If you work out in the early morning without eating, sip BCAAs before or during your session to maintain energy and muscle support.

 ZMA: Night-Time Recovery Booster

Best Times to Take:

• 30–60 minutes before bed on an empty stomach

Why: ZMA is a combination of zinc, magnesium, and vitamin B6 that supports hormone production, deep sleep, and overnight muscle recovery. Taking it at night maximizes its absorption and aligns with your body’s natural repair cycle.

Eliva Tip:
Don’t take ZMA with calcium or dairy—it can block zinc absorption.

Section 4: Supplement Timing Cheat Sheet

Supplement	Best Time to Take	Goal
Protein (Whey)	Post-workout	Muscle growth + recovery
Protein (Casein)	Before bed	Overnight muscle repair
Creatine	Daily, post-workout ideal	Strength, endurance
Magnesium Malate	Morning	Energy + nerve support
Magnesium Glycinate	Evening	Relaxation + cramp relief
BCAAs	Pre/during training	Muscle protection + energy
ZMA	30–60 min before bed	Sleep + hormonal balance

Section 5: Timing Tips for Busy Londoners

Life in London moves fast—so your supplement timing needs to be realistic. Here’s how to make it work:

 For Morning Trainers:

• Take BCAAs or pre-workout before leaving home
• Have protein + creatine shake ready for post-gym
• Save magnesium for the evening wind-down

 For Evening Trainers:

• Fuel up with BCAAs or a light meal pre-workout
• Post-workout: protein + creatine combo
• ZMA or magnesium before bed for overnight support

 For Non-Trainers:

Even if you’re not training hard, your muscles still need care. Spread protein intake evenly across meals and include magnesium daily for muscle tone, nerve health, and stress resilience.

Section 6: Mistakes to Avoid

Skipping Days with Creatine – You’ll lose saturation levels and reduce effectiveness
Taking ZMA with Dairy – Calcium blocks zinc absorption
Relying on Supplements Alone – Timing is powerful, but nutrition, sleep, and hydration still matter
Not Listening to Your Body – If something disrupts your sleep or digestion, adjust accordingly

Section 7: Why Eliva London Recommends a Timing-First Approach

At Eliva London, our mission is to help busy, health-focused Londoners make smarter choices. We believe that supplements work best when:

• You choose evidence-based products
• You match them to your lifestyle and training
• You take them at times that maximize results

Our curated supplement range is designed with quality, transparency, and convenience in mind—so whether you’re working out at a high-end gym or doing home workouts in your flat, you get trusted support from start to finish.

Conclusion: Make Every Supplement Count

Supplements are a powerful tool—but they’re even more effective when taken at the right time.

Whether you’re adding protein to your morning smoothie or taking ZMA before bed, aligning your intake with your training schedule, energy needs, and recovery windows can make a real difference.

At Eliva London, we encourage you to think beyond just what to take—and consider when to take it, too.

Your Next Step

Looking to optimize your supplement routine?

Explore our expert-formulated range of supplements for muscle function at ElivaLondon.co.uk