Suplementos: qual o melhor horário para tomar

Hey guys! I saw that there are a lot of people with doubts about the times of the supplements. What time should such supplement be taken?

So I'm going to make a video here speaking half on top of the best times for such supplements. Just remembering that I'll give you an example, a recommendation, okay! It does not mean that you should take that hours, if you take any time will not take effect.

It works like this, just one recommendation for you not to get too lost in the time to use the supplement. Well, first the whey protein, I think is one of the most commonly used supplements. It is a protein of high biological value with guaranteed results.

The best times for her would be when she woke up and before and after training. Because it has a faster absorption, when we wake up have amino acids in our blood probably. So using it when you wake up is enough advantageous.

In the pre-workout would be to fuel the body and post-training for recovery of amino acids of the blood, if the pre-workout meal is distant or simply weak or not have her, there are people who do fasting training, as there are people who train in fasting, who today if you know it's not so wrong. The creatine. The creatine I already talked about her in another video which will appear here for you to check, which is much more complete than I'm going to say now.

But basically you can take it in any with any meal. The staff likes to take in the post-workout, which usually the biggest meal of the day and has a very large insulin release, which ultimately helps to be absorbed by the body. So, any time, but preferably, before the biggest meal of the day.

Hypercaloric, also known as pasta. They have no restriction, any time They are welcome. But usually the staff uses when they wake up, then of the breakfast, before and after the training, but nothing prevents you from using it as a substitute of meal.

For example, you woke up, ate, went to the work. There you can not eat and then you send or hypercaloric. So his schedule does not matter much.

One recommendation is you always take it after meals so as not to overcook you. Because if you are taking the hypercaloric usually you are on a gain diet of weight. So you have to eat a lot.

You eating before you eat will to cut off hunger. So it does not make up for it. Albumin is a protein like any other .

. . it is the egg white.

So you do not need a specific time, you can use it at any time when you wake up in the middle of one of the meals after training, before bedtime, anyway. You can use it all day long. BCAAs.

BCAAs are branched chain amino acids which has a very rapid absorption. So cool times for you to use it it would be when you wake up, just to play a little amino acid in the blood, preferably a meal more than 8 o'clock in the afternoon you're probably without you. Or you use it during training, that amino acid will enter the bloodstream and it will be broken in place of your muscle mass.

At least the BCAA theory would be that. Generally used by those who are fasting, because it has no amino acid at all in the blood. Then the person sends there 10 g or so and go to training and rest easy on the question of catabolism.

It will greatly minimize. So either before, during or after training It's cool. Glutamine.

It's a pretty cool amino acid that our body manufactures, but we can send more to have more of it. Legal hours. Usually indicated after training and before bed.

They divide the daily dosage into 2 schedules. Leucine. Leucine is an amino acid that according to studies more recent it increases the protein synthesis in the muscle.

That is, you using before a meal you boost protein absorption of that meal. So you using 5 to 15 minutes before can have a legal effect. Then Leucine 5 to 15 minutes before every meal.

Dextrose. Dextrose is a carbohydrate, monosaccharide high glycemic index. That is, it is as if it were a sugar .

. . more or less.

Roughly saying would be like sugar. So you can use it after training to cause a peak insulin and reverse the process of catabolism that may be happening. Nothing prevents you from using it when you wake up too same purpose.

Maltodextrin. Maltodextrin would be what? It would be a high glycemic carbohydrate also, but polysaccharide.

Because it has a slightly smaller absorption that Dextrose we can use her more or less equal to dextrose. On waking, after training and such. An extra schedule that could be included it would be before training.

That, if you do not do a pre-workout meal decent with carbohydrate. If you already have a meal you do not you need to use maltodextrin generally. The Multivitamins.

The Multivitamins you can use in any meal at any time of the day. Usually people like to use with the greatest meal of the day. Because?

Because there are the vitamins of the complex B, which help in the absorption of proteins, carbohydrates, fat, digestion etc. So you using it with the biggest meal of the day, theoretically you would best. ZMA is a compound of natural substances which potentiate your sleep.

It improves the quality of it. So it does not make sense to use another time other than sleeping. Then about 30 to 60 minutes you can send your capsules that will be all right, will probably improve the quality of your sleep.

Thermogenics. Thermogenics usually contain a dose of very cool stimulants. So it would be interesting to have before physical activity.

Because? Because it gives more disposition to the people and ends up doing more in training and with that spending more energy. It's cool too, if you can afford it, use a extra dose at the time of waking or between these two times.

Because they also control our appetite. And for people who are reducing their weight, eat little. So it turns out it's interesting to keep a continuous current of decreasing appetite.

Omega 3, or fish oil. It has no restriction, it can be any time of day. It's quite interesting you use it because an imbalance of the omega within the body causes an inflammation.

Then you become more susceptible to injury and such. This is a major factor for those who train. Of course it has the health factor, cholesterol etc.

So it's a pretty cool supplement that can be consumed at any time of the day. Casein. Casein is an absorption protein rather slow compared to other proteins in powder.

So her advantage would be to use sleep, but nothing prevents you from using it at any time of day. When I wake up, before training, then . .

. anyway, the same way that you use Albumin, you can use Casein. Pre-workout supplements.

Well, as the name itself is saying, you taken before training, but how to take before training? This is very important for you to take all that he can offer you. The correct or more indicated, at least, is you make a solid meal of carbohydrates and proteins, wait 2 hours to empty your stomach, for the substance to be complete and rapidly absorbed.

So you give it about 2 hours that you take it and then you wait more or less 30 to 45 minutes for your body to be able to assimilate. Then you will train. So eat, wait 2 hours, take it, wait 30 to 45 minutes and finally you will train.

Tribulus Terrestris has no studies proving that you will have better results taking it all at once or if you split during the day, it's better, but take it as you to prefer. Vitamin C, generally people recommend away from training. Because with the impact of insulin and such can cause some problem.

Then, if it is to be used, try 4 hours. Before and after do not use it. B complex.

Complex B falls into the same multivitamin theory. So you use it after your biggest meal of the day. Beauty then, guys!

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