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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.

Hướng dẫn từng bước

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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