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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.
Guide étape par étape
- 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
Exemples résolus
Entrée
Workout at 7am
Résultat
Pre: caffeine 6am · During: electrolytes · Post: protein shake 7:30–8am
Timing matters most for caffeine
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