Citric acid makes muscle training more efficient! Learn when to take it, how much to take, and recommended supplements.

When and how much citric acid should be taken?

Citric acid has excellent effects, but if you pay attention to the timing and amount of citric acid intake, you can get more benefit from it. In this section, we will explain the timing and amount in detail.

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When to take citric acid “It is efficient to take citric acid in multiple doses!

Generally speaking, citric acid stays in the body for about 2 to 4 hours, so it is best to take it in multiple doses to feel the benefits. There are no rules about when to take it, and it is said to be effective no matter when you take it, but it is a good idea to avoid taking it before bed because it is said to put a burden on the gastrointestinal tract. If you want to take it for body building, it is recommended to take it before and during training. It will increase the efficiency of energy production and make it easier to generate power.

The amount of citric acid to take ” about 2~5 grams of citric acid per day is good “

Although there is no clear-cut amount, it is said that 2~5g is preferable if you want to feel the effects. Some studies have shown that taking 0.4g of citric acid per body weight after exercise helped relieve fatigue, so it may be possible to calculate and take the appropriate amount. On the other hand, too much can cause stomach upset, so care should be taken.

Citric acid is recommended to be taken as a supplement rather than as food! What are the reasons?

Citric acid has many benefits, but it is also difficult to consume in the diet every day. For example, even in the case of lemons, which are a representative food rich in citric acid, one lemon must be cut into three-quarters to consume about 5 g of citric acid. For dried plums, it would be about 10 pieces. Continuing to do so every day could lead to excessive salt intake, so it is recommended to use a supplement that allows efficient intake. It is also convenient because it is easy to carry and can be taken quickly when you feel tired.