Woman making nutritious green smoothie in kitchen with fruits and vegetables.

Supplement Timing Recommendations for High School Track Athletes

Here’s an optimized supplement schedule based on athletes’ training and school schedules:


☀️ Morning (Before School or Training)

✅ Electrolytes – If training in the morning or sweating a lot.
✅ Vitamin D – Take with breakfast (best absorbed with fat).
✅ Magnesium (if needed) – If they wake up with muscle cramps or soreness.


🏋️‍♂️ Pre-Workout (30-60 Min Before Training/Practice)

✅ Creatine (optional, if not taken post-workout) – 3-5g for sprint power & endurance.
✅ Electrolytes – If it’s hot or a long training session.
✅ Tart Cherry Juice (optional) – Can reduce inflammation if training is high-intensity.


🏃‍♂️ Post-Workout (Within 30-60 Min After Training/Practice)

✅ Protein Shake – If struggling to get enough protein from food.
✅ Creatine (if not taken pre-workout) – 3-5g for muscle recovery.
✅ Tart Cherry Juice – Helps with muscle soreness and recovery.
✅ Electrolytes – Replenish after sweating heavily.


🌙 Evening (Before Bed for Recovery & Sleep)

✅ Magnesium (200-400mg) – Helps with muscle relaxation and better sleep.
✅ Omega-3 (Fish Oil or Algae-Based DHA/EPA) – Reduces inflammation, supports joints.
✅ Protein (if needed) – A small protein-rich snack for muscle recovery.


💡 Notes for Busy Athletes:

  • If they forget creatine → It doesn’t have to be timed perfectly, just take it daily.
  • If school schedule is tight → They can add creatine to a post-workout shake.
  • Hydration is key → Creatine + electrolytes work best when well-hydrated.
  • Tart cherry juice is optional → But great for reducing muscle soreness after hard sessions.