When do I need which supplements?

Tips & tricks for supplement time management

Supplements or food supplements are an absolute
must in a performance-oriented diet. But when should I take which supplements? And above all, why?
Read the following article to find out which supplements should be taken at what time.
You will also learn which supplements are mandatory and which can ideally be added

1) Compulsory program immediately after getting up:

15 - 20gr Whey Protein / Gold Beef Protein

Can be combined with:
5gr BCAA
5gr L-Glutamine
100 - 200mg caffeine

When you get up, the body has a "fasting period" of 7-8 hours behind it. This means that no nutrients have been absorbed during this
time. For this reason, the body is in a
catabolic phase and runs the risk of breaking down muscle protein. 15- 20gr easily digestible whey
protein provides the body with muscle-protecting amino acids very quickly. If the
whey protein is too slow and you want to "go one better", take an additional 5gr of BCAA
and 5gr of L-glutamine. This allows the body to enter an anabolic/anti-catabolic
window even faster.
To stimulate fat burning in the morning and get your metabolism going,
you should consume 100-200mg of caffeine in the morning immediately after getting up. This will really get you
going!

2) Breakfast (30 minutes after getting up) is a must:

1x Multi-vitamin preparation

Can be combined with:
25-50mg Zinc
500mg- 1000mg Vitamin C
2gr Omega 3 oil

You should take a multivitamin supplement with your morning breakfast. This will provide you
(in most cases) with the most important vitamins.
If you want to make the whole thing even better, you can stack a zinc supplement on top. Zinc ensures
that you maintain a strong immune system and can prevent skin blemishes.
Like zinc, vitamin C can also strengthen the immune system.
Omega 3 fatty acids help to absorb fat-soluble vitamins (e.g. vitamin E). They also
improve blood flow and lower blood cholesterol.

3) 1h before training mandatory program:

4gr L-arginine
3gr Creatine
200 - 400mg caffeine
(Or simply a completely ready-made NO pump booster)

Can be combined with:
50gr Vitargo

1h Before training, you should provide your body with L-arginine (ensures better blood flow to the
muscles), creatine (has a performance-enhancing effect and increases muscle volume) and
caffeine (promotes fat burning and increases performance).
If you don't want to take individual supplements, simply buy a ready-made NOPump
booster.
If you want to increase your performance even more and are more interested in pure muscle building instead of
fat burning, you can add 50gr Vitargo. This ensures that you
have considerably more energy available during training. In addition, the
blood sugar level does not drop as quickly with Vitargo, so that a long and intensive training session is guaranteed
.

4) 30min before training mandatory program:

30gr Whey Protein / Gold Beef Protein

Can be combined with
5gr BCAA

30 minutes before training you should go and provide your body with a quickly digestible protein
. This ensures that you remain "anabolic" during training. To refine the whole
, you can add 5 grams of BCAA. These provide improved
anti-catabolic protection and can lift your mood.

5) Mandatory program immediately after training:

30gr Whey Protein / Gold Beef Protein
3gr Creatine
50gr Vitargo

Can be combined with:
5gr BCAA
5gr L-glutamine
20gr Casein Protein

When you have finished the last set and your training is over, it is time to lead the body
into an anabolic metabolic state. This is best achieved with whey protein (is quickly
absorbed by the body), creatine (is absorbed even better after training) and
Vitargo (ensures a high insulin response and thus quickly provides new energy).
If you want to go into even more detail, you can add BCAA and L -glutamine
. This will get you into an anabolic phase even faster.
The casein protein after training ensures that the body has a slow-digesting protein available in addition to the fast
digesting protein. This is especially
advantageous for people who go to bed relatively quickly after training.

6) Mandatory program before going to bed:

30gr casein protein

Can be combined with:
5gr L-Glutamine
3gr Omega 3 fatty acids
3gr GABA

To spare your body a catabolic phase at night, you should go and consume a casein protein shortly before going to bed
. Casein protein is very slow to digest and can
supply the body with amino acids for up to 7 hours. It is therefore ideal for the night.
To refine the whole thing, you can add 5gr L-glutamine (improves recovery) and 3gr
omega 3 fatty acids (have an anti-inflammatory effect, which can mean less muscle soreness the next day
).
A high growth hormone release overnight can be achieved with GABA immediately before
going to sleep. Please note, however, that you must take GABA individually. It is best
to take GABA first and the rest 30 minutes later.
We hope that with the following tips and tricks you can achieve visibly better results
!
Good luck and have fun achieving your individual sporting goals