The Fitties Journal

Hand taking a vitamin D capsule with a breakfast of avocado toast, eggs, and yogurt in the morning

Best Time to Take Vitamin D? 5 Rules for Timing and Absorption

July 22, 2026Robert Martin

The best time to take vitamin D is with a fat-containing meal, ideally in the morning. Here are the five rules that decide how much your body absorbs, how much...

Man scooping vanilla protein powder into a shaker bottle in a gym before a workout

Protein Shake Before or After Workout? What the Research Shows

July 20, 2026Robert Martin

Drink it after if you want a simple rule. But here is the honest answer the supplement industry buried under a decade of countdown timers: for building muscle and strength,...

Athletic woman mixing creatine powder into a glass of water in a morning kitchen

Does Creatine Break a Fast? 3 Things That Decide the Answer

July 17, 2026Robert Martin

Pure creatine monohydrate does not break a fast. It has effectively no calories and does not raise insulin, and those are the two things that actually end a fast. What...

Woman taking a magnesium capsule with a glass of water during her evening wind-down routine

Best Time to Take Magnesium: Morning or Night?

July 17, 2026Robert Martin

There is no single best time to take magnesium. The right time comes down to two things: your goal and the form you are taking. For calm, sleep support, or...

Athlete drinking pre-workout from a shaker under a gym wall clock, timing the kick-in before training

How Long Does Pre-Workout Last? Kick-In, Peak, and the 5-Hour Tail

July 16, 2026Robert Martin

When pre-workout kicks in, how long the boost lasts, and why caffeine's 5-hour half-life matters more than anything printed on the tub. The full timeline, ingredient by ingredient.

Woman taking her daily probiotic with a glass of water as part of a morning routine in a bright kitchen

Best Time to Take Probiotics: Morning, Night, or With Food?

July 10, 2026Robert Martin

The best time to take probiotics is the time you'll actually take them daily. Why with food beats an empty stomach, and how to make the habit stick.

Athletic man in a kitchen mixing a shaker with an espresso and moka pot, illustrating taking creatine and caffeine together

Creatine and Caffeine: Can You Take Them Together?

July 08, 2026Robert Martin

Yes, creatine and caffeine work fine together. The cancellation myth traces to one 1996 study; a 2022 review found no real interference. Doses inside.

Man in a gym scooping FitBoost+ powder into a shaker bottle

When to Take Creatine: Timing, Dose, and Rest Days

July 05, 2026Robert Martin

Consistency beats timing. 3-5g of creatine monohydrate every day, rest days included, with a slight research edge to post-workout. Details inside.

Closeup of scoop of protein powder and protein bars in gym setting

How to Build a Supplement Stack, Step by Step

March 05, 2026Robert Martin

Most supplement stacks are built on impulse, not strategy. This guide teaches a three-layer framework for choosing, combining, and timing your supplements. Then use the free Supplement Stack Builder to...

Fit female smiling while taking handful of supplement pills

Supplement Timing: When to Take What for Training and Recovery

February 26, 2026Robert Martin

Timing your nutrition and supplements around training can support better performance and recovery. This guide breaks down what to take before, during, and after workouts, plus when to take daily...