If you are already investing in your health and performance, one of the easiest ways to get more from your supplements is to pay attention to when you take them.

Consistency will always be the biggest factor. Nothing beats taking your supplements day in, day out. But once that is nailed, timing certain products around your day can help you get the most from them. Here is how we recommend using some of our favourites.

Ashwagandha+

Ashwagandha+ is designed to support your body's response to both physical and mental stress. Whether you have had a hard day at work or a tough training session, it is a great addition to your evening routine.

Best times to use:

• Post-workout: after intense training your nervous system is fired up. Ashwagandha+ can help you shift from go mode into recovery mode.

• 30 to 60 minutes before bed: taking it before sleep can help promote relaxation and become part of a consistent evening wind-down, so you switch off after a busy day.

Hydra Flow

Hydration is about much more than just water. Every time you sweat you lose more than fluid, and that loss affects muscle function, performance and fluid balance. Hydra Flow tops you back up with essential minerals and added vitamins, so more of what you take on actually goes to work.

Best times to use:

• First thing in the morning: after 7 to 9 hours without fluid, you wake up in a mildly dehydrated state. Starting your day with Hydra Flow helps you rehydrate straight away.

• Before or during training: staying topped up through your session helps support performance and replaces what you lose through sweat.

• After training: keep replenishing as part of your recovery routine.

Whey Elite and Cream of Rice

One of the simplest combinations for anyone looking to build muscle, recover well and fuel performance. Cream of Rice provides an easily digestible carbohydrate source, while Whey Elite delivers high-quality protein to support muscle recovery and growth.

Best times to use:

• 60 to 90 minutes before training: carbs and protein together give your body fuel for the session ahead, in a meal that digests easily.

• Immediately after training: protein supports muscle recovery while carbohydrates help replenish the glycogen stores you used, so you get a head start on repairing and building muscle.

• Busy mornings or on the go: a quick, convenient meal when you are short on time but still want quality nutrition. It takes about five minutes to make and can be prepped in advance with ease.

Carb Drive

Carb Drive is our intra-workout carbohydrate supplement, built to fuel you while you train. On longer or high-intensity sessions, taking carbohydrate mid-workout keeps your energy topped up, helps you hold intensity through the back end of a session, and spares the glycogen stores you would otherwise burn straight through.

Best times to use:

• During training: sip steadily through your session, especially on longer or higher-volume days, to keep fuel available when you need it most.

• Around your hardest sessions: on heavy leg days, long conditioning work or double sessions, intra-workout carbs help you finish as strong as you started.

• Alongside your intra-workout routine: easy to combine with what you already take mid-session, so staying fuelled takes no extra thought.

Omega-3

Omega-3 fatty acids play an important role in supporting overall health, which makes them one of the easiest supplements to build into your daily routine.

Best times to use:

• With your largest meal: taking Omega-3 alongside a meal containing dietary fat can help with absorption.

• Split across the day: alternatively, divide your serving between breakfast, lunch and dinner if that suits your routine better.

With Omega-3, consistency is everything. Find a routine that works and stick to it.

L-Glutamine

L-Glutamine is one of the most abundant amino acids in the body, and it is commonly used by athletes looking to support recovery and gastrointestinal health.

Best times to use:

• First thing in the morning: many people start the day with Glutamine before breakfast as part of their digestive health routine.

• During your workout: adding it to your intra-workout drink is an easy way to stay consistent while you train.

• Any time that fits your routine: daily use matters more than finding the perfect time.

The one mistake that undoes it all

The biggest mistake people make is not buying the wrong supplements. It is buying the right ones and never using them consistently. Build a routine, stay consistent, and let the results compound over time.

Ready to optimise your stack? Explore the full Conteh Sports range below

This article is for general information and is not medical advice. If you are pregnant, managing a health condition or taking medication, speak to a qualified professional before starting any new supplement.