A(z) Supplement Timing kiszámítása
Mi az a Supplement Timing?
Supplement timing optimises when nutrients or ergogenic aids are consumed relative to training to maximise absorption, performance, and recovery. Evidence for timing varies significantly by supplement type.
Útmutató lépésről lépésre
- 1Caffeine: 60 minutes before exercise (peak plasma at 60–90 min)
- 2Protein: anytime within 24 hours matters more than exact timing
- 3Creatine: anytime daily; loading optional
- 4Pre-workout (Beta-alanine, citrulline): 30–60 minutes before
- 5Post-workout carbs+protein: within 30–60 minutes if training twice daily
Worked Examples
Bemenet
Workout at 7am
Eredmény
Pre: caffeine 6am · During: electrolytes · Post: protein shake 7:30–8am
Timing matters most for caffeine
Készen állsz a számításra? Próbálja ki az ingyenes Supplement Timing számológépet
Próbáld ki te is →