As Bowmar Nutrition’s breadth and depth of our product offering grows, as does the confusion around supplement timing. I hope this blog answers any and all questions you have regarding when you should take which supplement and when!
Supplements fill the gaps in your diet. If your diet is perfect, you can stop reading right here! If you are starting your supplement journey and are confused about which product is right for you, I recommend listening to our podcast episode: “What Supplements Do I Need” on the Bowmar Show (available on all major podcast platforms).
I also would like to mention that supplements should enhance your diet, they should not make up the majority of your diet. Whole food will always be best!
This is a general guideline! Majority of supplements can be taken any time of day for full effect!
Protein Butters and Icing– to be enjoyed the same way you enjoy peanut or almond butter: on a spoon, dipped with fruit, etc
Protein Mug Cakes– any time you have a sweet tooth craving
Protein Bars– quick meal replacement
Replenish– any time of day, great water enhancer and easy way to drink more. Great during cardio!
Citrapeak Capsules– 15 – 30 min prior to weight lifting
MELT– can be taken any time of day (given you are in a calorie deficit). I take mine during my cardio in the morning
Joint16– should be taken with food, any time of day
You can virtually mix any of our products together! However, I do not recommend adding anything to fiber as you need to drink it quickly, so the less powder in the drink, the better.
Many of our customers use one product to flavor the other- for example: combing our EAAs with our greens and collagen in one drink! You cannot pair one product with another and negate the effects of either product. It is recommended to do your best to space out supplements throughout the course of the day for maximum absorption.
If you are combining products, you will need to use additional liquid. As an example, if you were to drink collagen by itself, EAAs by itself, greens by itself, and immunity by itself, you are almost 1/3 of your way to a gallon of water just by those products alone. You do not have to use ALL of that water if you are combining multiple products together so you will need to do some experimenting with the water amount to ensure nothing is settling (some settling is to be expected if a drink sits too long, simply stir it to combine again).
According to the FDA’s very general guidelines, a healthy adult should limit caffeine to 400mg per day. For me, I personally keep mine under 150mg to keep my anxiety in check. Josh could do 600mg a day and be fine. YOU need to know your personal threshold and keep track of caffeine. If you are getting too much, you may experience the following:
- Heart racing or beating unevenly
- Feeling shaking or becoming dizzy
- Feeling irritable, restless, anxious, or nervous
- Heartburn or stomach problems
- Having trouble sleeping (caffeine consumed at 8am can still be with you at 8pm)
If you feel like you are experiencing any of the above concerns, reduce caffeine intake and see a doctor if necessary
I recommend at least a gallon of water per day! Luckily, water used to combine supplements is counted towards your overall water intake for the day! I have an in-depth blog on water, here
If you are fasting, you can find what we recommend to utilize during your fast and what to avoid, here