Як розрахувати Supplement Timing
Що таке 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.
Покрокова інструкція
- 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
Розв'язані приклади
Введення
Workout at 7am
Результат
Pre: caffeine 6am · During: electrolytes · Post: protein shake 7:30–8am
Timing matters most for caffeine
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