Supplements are for everyone who is aiming for superior performance, better results and improved wellbeing – they are key elements for achieving your goals. However, if develop an understanding about what supplements to take and at what time it can be taken then it became very easy to achieve your desirable goal.
Timing is Everything!
Recent studies have shown that athletes taking creatine and protein closer to their training sessions get better results than those taking them at other times. This is just one of the many examples of how taking the supplements at the right time can really make a difference, as well as ensure that your money is properly spent.\
Increasing muscle cell volumization;
Promoting ATP synthesis and energy production;
Enhancing muscle recovery and growth.
Before Workout: 2-5g
At this point, your muscles need energy and strength to promote a better workout. Take a scoop of creatine before workout to fuel your muscles.
After Workout: 2-5g
After workout, you have a 30-45 minute window to restock your muscles.Muscle recovery is now your priority. Creatine can also help restock your muscles after training. Not only will you have a better recovery, but you’ll also be prepared for the next workout.
Transporting nutrients and oxygen to tissues
Promoting muscle building, repair and maintenance
Supporting hormone balance
In the Morning: 20g
Have a protein shake in the morning to replenish the body with protein the fastest way, and to avoid the muscles from getting “attacked” for fuel.
Before Workout: 20g
Studies have shown that taking a protein shake before training can promote weight loss.
After Workout: 20g
After workout, you have a 30-45 minute window to restock your muscles. Muscle recovery is now your priority. Take a protein shake right away.
Sleeping periods can be highly catabolic. Take a casein shake to promote a steady and prolonged amino acid supply to prevent muscle catabolism, especially when longer time periods without food intake are to be expected.
Enhancing muscle recovery and growth;
Strengthening the immune system;
Promoting energy production during exercise.
Before Workout: 5g
Your body needs amino acids to fuel the muscles for intense workouts.BCAA are the most important ones. Not only they promote energy for your muscles during workouts, but they also trick your brain into blunting fatigue so you can stay stronger for longer.
After Workout: 5g
After workout, you have a 30-45 minute window to restock your muscles. Muscle recovery is now your priority. Take BCAA to ensure that muscle protein synthesis is maximized.
Enhancing muscle performance and strength;
Promoting carnosine synthesis;
Decreasing muscle fatigue.
Before Workout: 2-3g
If you want to boost even more energy and strength, while promoting muscle growth and fat loss, beta-alanine is your ally. Take it before workouts to get that extra kick of power.
After Workout: 2-3g
After workout, you have a 30-45 minute window to restock your muscles. Muscle recovery is now your priority. Beta-Alanine can also help you promote muscle growth after training. Recover and be prepared for your next workout.
Promoting fat loss;
Increasing focus and energy production.
Before Workout: 1 serving
Take one serving of your favourite fat burner before your workout.
During the Day: 1 serving
Another serving of the fat burner can be taken at the hungriest time of the day, when you have no meal planned for a few hours. This will give you some extra energy to keep you going until your next meal.