Supplement Timing ಅನ್ನು ಹೇಗೆ ಲೆಕ್ಕ ಹಾಕುವುದು
Supplement Timing ಎಂದರೇನು?
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.
ಹಂತ-ಹಂತದ ಮಾರ್ಗದರ್ಶಿ
- 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
ಇನ್ಪುಟ್
Workout at 7am
ಫಲಿತಾಂಶ
Pre: caffeine 6am · During: electrolytes · Post: protein shake 7:30–8am
Timing matters most for caffeine
ಲೆಕ್ಕಾಚಾರ ಮಾಡಲು ಸಿದ್ಧರಿದ್ದೀರಾ? ಉಚಿತ Supplement Timing ಕ್ಯಾಲ್ಕುಲೇಟರ್ ಅನ್ನು ಪ್ರಯತ್ನಿಸಿ
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