{"id":298,"date":"2015-09-02T11:58:34","date_gmt":"2015-09-02T11:58:34","guid":{"rendered":"https:\/\/www.bulk.com\/pt\/the-core-pt\/?p=298"},"modified":"2023-02-09T12:38:05","modified_gmt":"2023-02-09T11:38:05","slug":"quando-tomar-os-suplementos","status":"publish","type":"post","link":"https:\/\/www.bulk.com\/pt\/the-core-pt\/quando-tomar-os-suplementos\/","title":{"rendered":"Quando tomar os suplementos?"},"content":{"rendered":"

When to take supplements?<\/span><\/span><\/strong><\/p>\n

We often hear that taking supplements at a certain time has better results, effects etc. <\/span>What will really make you recover better or increase muscle mass is your daily diet. <\/span>However, we are not saying that taking nutrients at a certain time has no place in promoting recovery and growth.<\/span><\/span><\/p>\n

TO TAKE AFTER TRAINING<\/span><\/span><\/strong><\/p>\n

After-workout supplements are perhaps the most accepted when it comes to taking nutrients. <\/span>Tests suggest that it is better to consume <\/span><\/span>carbohydrates<\/span><\/span> and <\/span><\/span>proteins<\/span><\/span><\/a><\/strong> before and after exercise in order to maximize protein synthesis and suppress muscle breakdown. <\/span>Therefore, it is strongly recommended to consume amino acids or protein-based products before training and immediately after training to maximize muscle growth and recovery.<\/span><\/span><\/p>\n

TO TAKE DURING TRAINING<\/span><\/span><\/strong><\/p>\n

During training is another time when we can take advantage of certain nutrients. <\/span>Carbohydrates, for example, when consumed during training (particularly in long workouts, more than 2 hours) can provide an additional source of energy, increasing your performance. <\/span>The <\/span><\/span>BCAAs<\/span><\/span><\/a> <\/strong> are a fantastic addition when you’re training as they help to prevent rupture of the muscles. <\/span>In 2009 Stoppani showed that BCAAs can increase lean mass, reduce fat and increase performance compared to <\/span><\/span>Whey Protein<\/span><\/span><\/a> <\/strong> or Carbohydrates.<\/span><\/span><\/p>\n

TO TAKE BEFORE TRAINING<\/span><\/span><\/strong><\/p>\n

You also hear a lot about taking supplements before training, especially those who want to increase their performance in the gym. <\/span>But what do pre-workout supplements like <\/span><\/span>Beta Alanine<\/span><\/span><\/a> , <\/span><\/span>Caffeine<\/span><\/span><\/a> , <\/span><\/span>Citrulline Malate<\/span><\/span><\/a> , <\/span><\/span>Arginine<\/span><\/span><\/a><\/strong> or <\/span><\/span>Taurine do<\/span><\/span><\/a> ? <\/span><\/span><\/strong>These supplements will help you fight fatigue, stay focused and improve blood flow.<\/span><\/span><\/p>\n

TO TAKE BEFORE Lying Down<\/span><\/span><\/strong><\/p>\n

Before going to bed you can also take advantage of supplementation. <\/span>It would be a great advantage to consume a slow-digesting protein so that you do not fast while you sleep, in addition to ensuring that your muscles are gradually supplied with essential amino acids, which guarantees recovery and growth. <\/span>You can use several or else a mixture already made by professionals and with the goal to take before going to bed as is the case with <\/span><\/span>Bedtime Complete<\/span><\/span><\/a><\/strong> . <\/span>To achieve a deeper and more relaxed sleep, you can consume <\/span><\/span>ZMA<\/span><\/span><\/strong><\/a> , a unique combination of Zinc, Magnesium and <\/span><\/span>Vitamin B6<\/span><\/span><\/a> .<\/span><\/span><\/strong><\/p>\n

SUMMING UP<\/span><\/span><\/strong><\/p>\n

To help maximize muscle recovery and growth it is important to consider which nutrients you are going to take at the time of training. <\/span><\/span>Consuming a protein shake 1 hour before training and another up to 30 minutes after training<\/span><\/span><\/strong> is ideal. <\/span>We also recommend using <\/span><\/span>pre-workouts<\/span><\/span><\/strong> 30 minutes before exercise.<\/span><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

When to take supplements? We often hear that taking supplements at a certain time has better results, effects etc. What will really make you recover better or increase muscle mass…<\/p>\n","protected":false},"author":15,"featured_media":312,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","_links_to":"","_links_to_target":""},"categories":[3],"tags":[13,61,97,98,99],"class_list":["post-298","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-dieta-e-nutricao","tag-suplementos","tag-suplementos-pre-treino","tag-quando-tomar-suplementos","tag-suplementos-pos-treino","tag-suplementos-ao-deitar"],"_links":{"self":[{"href":"https:\/\/www.bulk.com\/pt\/the-core-pt\/wp-json\/wp\/v2\/posts\/298","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.bulk.com\/pt\/the-core-pt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.bulk.com\/pt\/the-core-pt\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/pt\/the-core-pt\/wp-json\/wp\/v2\/users\/15"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/pt\/the-core-pt\/wp-json\/wp\/v2\/comments?post=298"}],"version-history":[{"count":21,"href":"https:\/\/www.bulk.com\/pt\/the-core-pt\/wp-json\/wp\/v2\/posts\/298\/revisions"}],"predecessor-version":[{"id":2174,"href":"https:\/\/www.bulk.com\/pt\/the-core-pt\/wp-json\/wp\/v2\/posts\/298\/revisions\/2174"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.bulk.com\/pt\/the-core-pt\/wp-json\/wp\/v2\/media\/312"}],"wp:attachment":[{"href":"https:\/\/www.bulk.com\/pt\/the-core-pt\/wp-json\/wp\/v2\/media?parent=298"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.bulk.com\/pt\/the-core-pt\/wp-json\/wp\/v2\/categories?post=298"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.bulk.com\/pt\/the-core-pt\/wp-json\/wp\/v2\/tags?post=298"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}