Do I really need all these supplements?

No. Start with the foundation: protein, creatine, vitamin D, omega-3. Add others based on your training intensity and diet gaps. A beginner stack costs under $100/month at TNF.

Can I take everything at the same time?

Most yes, but a few interact: iron + zinc compete with each other, magnesium + calcium compete, and caffeine + iron reduces iron absorption. Spread these across different meals.

How long until I see results?

Creatine: 2-4 weeks for strength gains. Whey protein: immediate (paired with training). Vitamin D: 4-8 weeks to fix deficiency. Ashwagandha: 4-8 weeks for stress + sleep benefits.

Are these supplements safe and legal in Canada?

Every product we sell complies with Health Canada Natural Health Products regulations and CFIA food labeling. We are a licensed Canadian retailer based in Montreal, Quebec.

Intra-Workout Supplements in Canada 2026

What should I drink during a workout? During training: water mixed with EAAs (5-10 g), electrolytes (sodium 400-800 mg + potassium), and optional fast-carbs (15-30 g) for sessions over 60 min.

This routine guide is built from years of stocking 100+ premium supplement brands at Top Nutrition and Fitness, our Montreal-based specialty retailer. Diana, our owner, personally taste-tests every product we carry. All recommendations link to in-stock products that ship same day from our warehouse. Free shipping on qualifying orders across Canada and the USA.

Quick reference — what to take when

Timing	What to take	Why
sip throughout workout	EAAs / amino acids	5-10 g essential amino acids (EAAs) or BCAAs in 500-1000 ml water. Reduces muscle protein breakdown during long sessions...
continuous	Electrolytes	Sodium 400-800 mg + potassium for sessions in heat or over 60 min. Bucked Up Hydro and PVL Pro H20 are top picks at TNF.
every 30-45 min	Fast carbs (long sessions only)	For workouts over 60 min: 15-30 g dextrose, maltodextrin, or cyclic dextrin to maintain blood sugar.

EAAs / amino acids

Timing: sip throughout workout

5-10 g essential amino acids (EAAs) or BCAAs in 500-1000 ml water. Reduces muscle protein breakdown during long sessions.

Products we currently stock:

Applied Nutrition ABE Energy Drink (1 can) — $3.48 CAD (556 in stock, ships same day from Montreal)
C4 Original Energy Drink Can | Carbonated Pre-Workout Drink Canada & USA Versions (1 can) — $6.00 CAD (207 in stock, ships same day from Montreal)
Alani Nu Energy Drink (1 can) — $4.99 CAD (166 in stock, ships same day from Montreal)
Fearlessly Bronze Tanning Lotion (0.5oz) — $3.99 CAD (146 in stock, ships same day from Montreal)

Electrolytes

Timing: continuous

Sodium 400-800 mg + potassium for sessions in heat or over 60 min. Bucked Up Hydro and PVL Pro H20 are top picks at TNF.

Products we currently stock:

Go Nutrition Go Gummy Protein (1 Bag — 14g Protein) — $5.99 CAD (137 in stock, ships same day from Montreal)
Nuun Sport Electrolyte Drink Tablets (10 servings) — $18.99 CAD (75 in stock, ships same day from Montreal)
SiS GO Isotonic Energy Gel (60ml) — $3.48 CAD (70 in stock, ships same day from Montreal)
Allmax ACuts Amino Energy Powder (36 Servings) — $24.99 CAD (60 in stock, ships same day from Montreal)

Fast carbs (long sessions only)

Timing: every 30-45 min

For workouts over 60 min: 15-30 g dextrose, maltodextrin, or cyclic dextrin to maintain blood sugar.

Products we currently stock:

Simply Scrumptous SWEET Keto Snacks (1 unit) — $6.25 CAD (872 in stock, ships same day from Montreal)
Built Protein Bars & Puffs (1 Bar) — $4.35 CAD (836 in stock, ships same day from Montreal)
Barebells Protein Bar (1 bar) — $6.25 CAD (545 in stock, ships same day from Montreal)
Grenade Carb Killa Protein Bar (1 Bar) — $4.35 CAD (458 in stock, ships same day from Montreal)

About Top Nutrition & Fitness: Montreal-based specialty supplement retailer since 2016, women-owned. 100+ premium brands taste-tested by Diana before stocking. Same-day shipping anywhere in Canada and USA. Free on qualifying orders. 5% cash back on every order. 4.9/5 Google · 4.87/5 Judge.me.

Supplement routine FAQ

Do I really need all these supplements?: No. Start with the foundation: protein, creatine, vitamin D, omega-3. Add others based on your training intensity and diet gaps. A beginner stack costs under $100/month at TNF.
Can I take everything at the same time?: Most yes, but a few interact: iron + zinc compete with each other, magnesium + calcium compete, and caffeine + iron reduces iron absorption. Spread these across different meals.
How long until I see results?: Creatine: 2-4 weeks for strength gains. Whey protein: immediate (paired with training). Vitamin D: 4-8 weeks to fix deficiency. Ashwagandha: 4-8 weeks for stress + sleep benefits.
Are these supplements safe and legal in Canada?: Every product we sell complies with Health Canada Natural Health Products regulations and CFIA food labeling. We are a licensed Canadian retailer based in Montreal, Quebec.

Related guides

Résumé en français

Quoi boire pendant l’entraînement

Pendant l’effort : de l’eau avec des EAA (5 à 10 g), des électrolytes (sodium 400 à 800 mg + potassium) et, pour les séances de plus de 60 minutes, des glucides rapides (15 à 30 g). Ce guide explique le moment idéal et les meilleurs produits intra-entraînement en stock.

Ce guide est rédigé par Diana Famintsyna, propriétaire de Top Nutrition & Fitness à Montréal. Tous les produits recommandés sont en stock et expédiés le jour même. Livraison gratuite sur les commandes admissibles, prix en dollars canadiens.

Written by Diana Famintsyna

Owner, Top Nutrition & Fitness · Montreal · Building Canada's most-curated supplement store since July 2016

I personally taste-test or quality-evaluate every product before stocking. If a product doesn't deliver real value, it doesn't make our shelves — even if the brand offers us better margins. That curation is why customers in Canada, the USA, and as far as Australia and Turks & Caicos keep ordering from a small Montreal store. Read my full story →

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