Supplement Timing ની ગણતરી કેવી રીતે કરવી
Supplement Timing શું છે?
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.
પગલું દ્વારા પગલું માર્ગદર્શિકા
- 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
ઇનપુટ
Workout at 7am
પરિણામ
Pre: caffeine 6am · During: electrolytes · Post: protein shake 7:30–8am
Timing matters most for caffeine
ગણતરી માટે તૈયાર છો? મફત Supplement Timing કેલ્ક્યુલેટર અજમાવી જુઓ
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