Choose your add-ons

Dose: 3–5 g

When: Any time of day, daily

Helps: Strength, Power, Recovery

Useful only if you take it daily. Adding it to a single drink will not boost today's session.

Dose: 500–1000 mg

When: 15–30 min pre-workout

Helps: Hydration, Pumps, Performance

Roughly 1.25–2.5 g table salt provides 500–1000 mg sodium.

Dose: 20–60 g

When: 30–60 min pre-workout

Helps: Energy, Endurance

Banana ≈ 25 g, honey 1 tbsp ≈ 17 g, sports drink 500 ml ≈ 30 g.

Dose: 6–8 g

When: 30–60 min pre-workout

Helps: Blood flow, Pumps, Endurance

Dose: 3.2–6.4 g

When: Daily, any time

Helps: Muscular endurance

Works by raising muscle carnosine over weeks. A one-off dose pre-workout will not improve performance — tingling sensation is normal but not a benefit signal.

Dose: 1–3 g

When: 30–45 min pre-workout

Helps: Hydration, Performance support

Dose: 500–2000 mg

When: 30–60 min pre-workout

Helps: Focus, Cognitive performance under stress

Dose: 6–12 g

When: 2–3 hours pre-workout

Helps: Nitric oxide production, Endurance