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.