วิธีการคำนวณ Supplement Timing

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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.

คำแนะนำทีละขั้นตอน

1. 1Caffeine: 60 minutes before exercise (peak plasma at 60–90 min)
2. 2Protein: anytime within 24 hours matters more than exact timing
3. 3Creatine: anytime daily; loading optional
4. 4Pre-workout (Beta-alanine, citrulline): 30–60 minutes before
5. 5Post-workout carbs+protein: within 30–60 minutes if training twice daily

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