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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.
Guía paso a paso
- 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
Ejemplos resueltos
Entrada
Workout at 7am
Resultado
Pre: caffeine 6am · During: electrolytes · Post: protein shake 7:30–8am
Timing matters most for caffeine
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