Cribb, P. J., & Hayes, A. (2005). The effect of supplement timing on muscle fiber characteristics, strength, and body composition during resistance training. Medicine and Science in Sports and Exercise, 37(5), Supplement abstract 2188.

Resistance-trained males (N = 17) were matched for strength and placed into two groups. Group one consumed a whey isolate/creatine/glucose supplement (1 gm/kg/day) immediately pre- and post-resistance exercise. Group 2 consumed the same supplement in the morning and late evening. All Ss participated in the same structured, progressive-overload resistance training program.

Both groups demonstrated significant increases in strength measures. The pre-/post-training group recorded significantly greater lean body mass, squat and bench-press performances, as well as cross-sectional area of Type II fibers from the vastus lateralis than did the morning-night group.

Implication. Supplement timing influences the response to resistance training. Immediate pre- and post-training ingestion is more effective than morning and late night consumption.

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