Timing Your Supplements: Pre, Intra & Post-Workout Done Right скачать в хорошем качестве

Timing Your Supplements: Pre, Intra & Post-Workout Done Right

Does supplement timing actually matter? Should you take carbs before lifting? Do you need intra-workout aminos? Is the anabolic window real? In this AOF Supplements deep dive, we break down the science behind: ✔️ Pre-workout carbohydrates (1–4 g/kg) ✔️ Caffeine dosing (3–6 mg/kg) ✔️ Creatine timing myths ✔️ Beta-alanine loading protocols ✔️ Intra-workout carbs (30–90 g/hour) ✔️ EAAs vs BCAAs during training ✔️ Post-workout protein (20–40 g) ✔️ Leucine thresholds (1–3 g per meal) ✔️ Glycogen replenishment (1–1.2 g/kg/hour) ✔️ Hydration and electrolyte guidelines ✔️ Why total daily intake matters more than perfect timing We explain how nutrient timing supports: • Performance • Recovery • Back-to-back training sessions • Fasted training • High-volume blocks But here’s the reality: Nutrient timing optimizes performance and recovery… It does NOT replace progressive overload, total calories, protein intake, and sleep. At AOF, we believe in: Science over hype Transparency over marketing fluff Supplements as tools — not shortcuts If you want to refine your training without overcomplicating it, this guide is for you. Time Stamps: 0:00 Intro 0:46 Why Nutrient Timing Matters 1:34 Energy Systems & Fueling Demands 2:20 Defining the Phases 3:06 Carbs Pre-Workout 3:55 Caffeine & Stims 4:49 Creatine & Beta-Alanine 5:40 Pre-Workout Hydration & Electrolytes 6:24 Carbs Intra-Workout 7:12 EAAs & BCAAs 7:54 Intra Hydration & Electrolytes 8:40 Protein & MPS 9:31 Post-Workout Carbs 10:20 Post-Workout Supplements 11:02 Post-Workout Hydration & Electrolytes 11:50 Daily Macros & Fundamentals 12:36 Volume & Overload 13:25 Sleep & Recovery 14:15 Individual Differences 15:00 Nutrient Timing Matrix 15:47 Key Takeaways