Supplement Timing کا حساب کیسے لگائیں
Supplement Timing کیا ہے؟
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.
مرحلہ وار گائیڈ
- 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
حل شدہ مثالیں
ان پٹ
Workout at 7am
نتیجہ
Pre: caffeine 6am · During: electrolytes · Post: protein shake 7:30–8am
Timing matters most for caffeine
حساب کے لیے تیار ہیں؟ مفت Supplement Timing کیلکولیٹر آزمائیں۔
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