Why is proper supplementation before and after training crucial?

Regular physical activity increases the need for specific nutrients that support metabolism, recovery, and muscle adaptation to exercise. By choosing the right supplements, you can not only improve your workout effectiveness but also take care of your overall health—without overloading your body. A well-chosen pre-workout supplement can increase endurance, energy, and focus, while post-workout supplementation accelerates recovery, supports the nervous system, and supports muscle recovery.

In this guide, we'll look at four supplements worth considering for an active lifestyle: L-carnitine, B vitamins, creatine, and sodium butyrate. All ingredients discussed comply with European Union regulations and EFSA recommendations.

L-carnitine – fat burning and natural energy

What is it and how does it work?

L-carnitine is a substance naturally occurring in the body, particularly in skeletal muscle. Its main function is to transport fatty acids to the mitochondria—the energy centers of cells—where fat is burned and converted into energy. As a result, L-carnitine supports the body's efficient energy management, especially during prolonged or intense physical exercise.

Benefits and recommendations

• May support fat burning and weight loss*

• Increases energy production and improves physical endurance*

• Supports mitochondrial function and muscle recovery after exercise*

*Based on traditional uses – compliance with EU law

Dosage:

The recommended dose of L-carnitine is 500–2000 mg daily, taken 30–60 minutes before training, preferably on an empty stomach. It can also be used on rest days to support metabolism.

B-complex – natural energy and metabolism support

What is it and how does it work?

The B vitamin complex is a set of substances essential for the proper functioning of energy metabolism, the nervous system, and the immune system. Vitamins such as B1 (thiamine), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), B7 (biotin), B9 (folic acid), and B12 (cobalamin) participate in the metabolism of carbohydrates, fats, and proteins, directly impacting performance and recovery.

Benefits and recommendations

• Reduces the feeling of tiredness and fatigue (confirmed by EFSA)*

• Supports energy and mental metabolism*

• Helps in the proper functioning of muscles and the nervous system*

*Compliance with EFSA health claims

Dosage:

It's recommended to supplement daily—ideally in the morning or before training. The dosage depends on the product's formula, as recommended by the manufacturer.

Creatine – build strength, power and muscle mass

What is it and how does it work?

Creatine is a chemical compound naturally occurring in the body, primarily in muscles. It is responsible for the rapid delivery of cellular energy in the form of ATP, which is crucial during intense, short-term efforts, such as weightlifting, sprinting, or interval training.

Benefits and recommendations

• Increases strength and muscle mass (recognized by EFSA)*

• Improves performance in bursts of short, intense exercise*

• Supports muscle recovery after training*

*According to the EFSA statement: "Consuming 3 g of creatine per day increases physical performance in short-term, intense exercise"

Dosage:

• Loading phase: 20 g per day for 5–7 days

• Maintenance phase: 3–5 g per day

Best used after training with water or a meal containing carbohydrates.

Sodium butyrate – for intestinal health and better regeneration

What is it and how does it work?

Sodium butyrate is a form of butyrate, a short-chain fatty acid naturally produced in the gut through the fermentation of fiber by microbiota. It supports the health of the intestinal mucosa, reduces inflammation, and may indirectly contribute to better nutrient absorption and post-exercise recovery.

Benefits and recommendations

• Improves the condition of the intestinal mucosa and has anti-inflammatory properties*

• Supports microbiota and intestinal barrier*

• May support post-workout recovery and metabolism*

*Based on traditional use and gut health research – in line with EFSA guidelines

Dosage:

500–1000 mg daily – preferably after training or in the evening, regardless of the meal.

Great! Below you'll find the rest of the article – a comparison table, FAQ section, and summary.

Supplement Comparison – Before and After Training

Supplement	Best time to use	Main action	For whom?
L-carnitine	Before training	Fat burning, energy	People on a diet, endurance athletes
B-complex	In the morning / before training	Energy, metabolism, nervous system	Active, tired people with vitamin deficiencies
Creatine	After training or anytime	Strength, muscle mass, performance	People who train intensely and with strength
Sodium butyrate	After training / in the evening	Intestinal health, regeneration, nutrient absorption	Active people who care about digestion and regeneration

FAQ – frequently asked questions

1. Can I take all four supplements together?

Yes, as long as they are well-matched to your needs and used at the right time – e.g. L-carnitine and B-complex before training, creatine and sodium butyrate after training.

2. Are these supplements suitable for women?

Yes, all the supplements mentioned are safe and effective for women as well – it is only important to adjust the doses and form of the preparation.

3. Does creatine cause water retention?

There may be a temporary increase in weight due to water retention in the muscles – this is the body's natural response to increasing ATP reserves.

4. Does sodium butyrate affect athletic performance?

Not directly – but by supporting gut health and regeneration, it may indirectly improve nutrient absorption and overall well-being.

5. When will I start noticing the effects?

B-complex and L-carnitine may work after just a few days, creatine and butyrate – after 2–4 weeks of regular use.

6. Do I need to take breaks from use?

For creatine, cyclical use is recommended (e.g., 8 weeks on/4 weeks off). L-carnitine, B-complex, and butyrate can be used continuously if well tolerated.