YorkieFit

⚽️ YorkieFit Supplement Timing Guide

🔗👉 REFER TO My Kit Picks

🔹 Daily Foundation (every day – training, match, or rest)

• Creatine 3–5 g → Morning (timing not critical, just be consistent).
• Collagen + Vitamin C → Morning or evening (joint/tendon support).
• Magnesium → Evening (sleep & recovery).
• Beta-Alanine – boosts carnosine which delays muscle fatigue.
• Ashwagandha 300–600 mg → Evening or split dose (stress, recovery, sleep).

🔹 Training Days

Pre-Training (30–45 mins before):

• L-Citrulline Malate 6–8 g → blood flow, endurance.
• Caffeine 150–200 mg → energy & focus.
• L-Theanine 80–100 mg (optional) → smooths caffeine buzz.

Post-Training (within 1 hr):

• Protein 20–30 g → repair.
• L-Citrulline 3–6 g (optional extra) → recovery, circulation.
• Electrolytes → hydration, especially if sweating.

🔹 Match Days

Morning (with breakfast):

• Creatine 3–5 g
• Light protein (eggs, yogurt, etc.)
• Electrolytes in water (prep hydration)

Pre-Match (60–90 mins before KO):

• L-Citrulline 6–8 g
• Beta-Alanine 2 g
• Caffeine 150–200 mg
• Optional: L-Theanine 80–100 mg → calmer focus

Half-Time / Between Matches:

• Small carb + protein top-up (banana, oat bar, protein mousse)
• Water + electrolytes

Post-Match (within 1 hr):

• Protein 20–30 g
• Electrolytes
• Optional: L-Citrulline 3–6 g → circulation, DOMS reduction

Evening (wind-down):

• Ashwagandha + Magnesium
• Balanced protein + carb meal

🔹 Recovery Day (MD+1)

• Creatine 3–5 g (morning)
• Optional Citrulline 3–4 g (light recovery aid)
• Electrolytes if still rehydrating
• Protein snacks through the day

🔹 Stealth Day (light activity / fat-loss focus)

• Creatine 3–5 g (keep baseline)
• Skip Citrulline unless training
• Electrolytes only if sweating a lot
• Protein steady at meals (protect muscle)

🪜 Match-Day Supplement Ladder

1️⃣ Core Drivers (immediate effect, 60–90 mins before KO):

• Caffeine (100–200 mg)
• L-Theanine (100–200 mg, optional)
• L-Citrulline (6–8 g → don’t underdose)

2️⃣ Nice to Have (mild/psychological boost):

• Beta-Alanine (daily → tingles if pre-match)
• Ashwagandha (mainly long-term, mild calming pre-match)

3️⃣ Background Builders (long-term impact):

• Creatine (strength, recovery)
• Beta-Alanine (acid buffer, endurance)
• Ashwagandha (stress, recovery)
• Collagen + Vit C (joint/tendon health)

✅ Key Rules:

• Creatine = every day baseline.
• Citrulline = pre-training / pre-match; optional small dose after.
• Beta-Alanine = daily or pre, but benefits are cumulative.
• Caffeine = match-day / intense training push.
• Protein = steady daily intake, spike post-session/match.

🔗👉 REFER TO My Kit Picks