Research shows that undulatory, or wave-like, periodization is highly effective. Alternating between periods of higher intensity (intensive phases) and periods of higher volume (extensive phases) can yield excellent training results.
Of course, your nutrition should also reflect these fluctuations—fewer carbs are required during intensive phases, while more carbs are beneficial during extensive phases.
That’s great, but what about supplements? Shouldn’t they vary as well?
You better believe it!
Wave-Like Supplementation
A smart way to periodize your pre- and intra-workout supplements is by rotating ingredients for maximum sensitivity and effect.
Try this:
- Early in a routine: Use nootropics like alpha-glycerophosphocholine (alpha-GPC) and acetyl-L-carnitine (ALCAR) along with branched-chain amino acids (BCAAs).
- Later in the routine: Switch to caffeine and highly branched cyclic dextrin (HBCD) for increased performance.
If your routine changes monthly, alternate these combinations every two weeks to maintain effectiveness and sensitivity.
Periodize Pre-Workout Supplements
Nootropics are ideal when maximum focus is needed—especially at the start of a new routine when loads are lighter and technique is key. You don’t need a ton of physical energy early on, but you do need mental clarity. Don’t mess that up with heavy stimulants!
Stimulants like caffeine should be introduced later in the routine when loads are heavier, and you’re pushing harder. The boost is welcome at that stage.
Research from the University of Georgia shows that caffeine can reduce post-workout soreness by almost 50%, and using it only half the time helps sustain its effects and limit side effects.
Periodize Intra-Workout Supplements
BCAAs are one of the best intra-workout supplements. Benefits include:
- Stimulating anabolism
- Deterring catabolism
- Preventing mental fatigue
- Enhancing energy, endurance, and recovery
Most importantly, BCAAs reduce post-workout soreness, especially in the early stages of a new routine. A minimum of 20 grams per workout is recommended—anything less, and you likely won’t notice much. On a budget? Use BCAAs when training lagging body parts.
Feeling gassed near the end of your routine? Try HBCD. Sip it between sets for a stamina boost you won’t believe.
Periodize Post-Workout Supplements
The king of post-workout supplements is creatine monohydrate—the most studied supplement in the field. There are nearly 400 studies on creatine listed on PubMed, many confirming its benefits for muscle and performance.
“Creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes in terms of increasing high-intensity exercise capacity and lean body mass during training.” — International Society of Sports Nutrition
Here’s what you need to know:
- Cycle it: Take 5 grams post-workout for a month, then take a month off.
- No loading phase required
- Skip it before workouts to avoid cramping and reduced neural drive
- Post-workout is better than pre-workout
Why Only During Extensive Phases?
As I learned from Dr. Tudor Bompa, creatine is great for hypertrophy, but avoid it during power or maximal strength phases. Creatine increases intracellular fluid, which can decrease neural drive and slow you down.
It’s like the difference between Dianabol (methandrostenolone) and Winstrol (stanozolol): one promotes size, the other speed. Sprinters typically opt for the latter.
What About Post-Workout During Intensive Phases?
In those cases, take a cue from Christian Thibaudeau: use a neural potentiation formula to enhance CNS recovery. This boosts key neurotransmitters like dopamine and acetylcholine—critical for nervous system regeneration after intense effort.
Bottom Line
If you’re periodizing your training, don’t forget to do the same with your nutrition and supplements. Adjusting them to match your training phases will help you make faster gains, avoid plateaus, and stay healthy in the long run.
