How to take it
Dose, timing and what to expect, product by product. Every dose here matches the label.
Pre-Shot
How to take it: one 60ml shot, 15 minutes before you train. Shake it, then drink it straight from the bottle.
What's in it: 200mg caffeine, 1,000mg beta alanine, 1,000mg arginine AKG, 400mg beetroot extract and 5 mushroom extracts, plus vitamins B3, B5, B6 and B12.
First session
Focus first, then steady energy through the work. Start with one shot to see how you respond.
Week 1
You'll know which sessions it suits. Most people save it for the hard ones.
Ongoing
One shot per session. Each has 200mg of caffeine, so count it with your coffee.
Tips
- A light tingle in your face or hands is normal. It comes from the beta alanine and fades within the hour.
- Training late? Keep it for morning and lunchtime sessions if caffeine keeps you up.
- Try it in training before you use it on race day.
Lactic Acid Buffer
How to take it: one 8.6g scoop in 400 to 600ml of cold water, once a day at any time that suits you. Take 2 scoops on race day.
What's in it: per scoop, 1,600mg lactate, 1,500mg citrulline DL-malate, 1,000mg taurine, 525mg potassium, 225mg magnesium and 80mg vitamin C. Peach Lemonade flavour.
Week 1
Build the habit. Same time each day, any time that suits you.
Around day 10
Most people start to notice it in hard sessions from here.
Weeks 3 to 4
The point to judge it: the back half of a session at race pace.
Race day
2 scoops. Use it in a hard training session first, so you know how it sits.
Tips
- Starting a race block? Order 10 days or more before the start line, so you know how it works for you by then.
- Magnesium and vitamin C contribute to the reduction of tiredness and fatigue. Magnesium and potassium contribute to normal muscle function.
- It pairs with Beta Alanine. Take both in the morning.
Electrolyte+
How to take it: one stick in 500 to 700ml of water, then shake. Drink it before, during or after training.
What's in it: per stick, 335mg sodium, 350mg calcium, 300mg potassium and 100mg magnesium, plus 500mg each of lion's mane and maca. Summer Fruits flavour.
First session
Easy to drink through a long session.
Week 1
Work out where it fits: the long sessions, hot days and double days.
Ongoing
One stick a day in training. Two on big days or race day.
Tips
- It's caffeine-free, so it works for evening sessions too.
- Use 500ml for a stronger mix and 700ml for a lighter one.
- Magnesium contributes to electrolyte balance.
Creatine
How to take it: 2 scoops (6g) a day, on training days and rest days. One scoop is 3g. To build up faster, take 6 scoops (18g) a day for the first 5 days, spread across the day, then drop to 2.
What's in it: 3g of creatine monohydrate per scoop. A 300g pouch gives you 100 scoops. Mix it into water, coffee or your post-workout shake.
Week 1
Probably very little, and that's expected.
Weeks 2 to 4
Creatine builds up in your muscles over this window. Keep taking it daily.
Week 4 onwards
Creatine increases physical performance in successive bursts of short-term, high-intensity exercise.
Tips
- Take it at the same point every day. Tie it to something you already do, like your morning coffee.
- It's unflavoured and micronised, so it mixes into most drinks.
- Keep taking it through easy weeks and deloads.
Beta Alanine
How to take it: 6g a day, split into 2 scoops of 3g. One in the morning, one in the evening, each in 200 to 400ml of cold water.
What's in it: 3g of beta alanine per scoop. A 300g pouch gives you 100 scoops, which is 50 days at 2 a day.
Week 1
A tingle after each scoop. It's harmless and fades within 30 to 60 minutes.
Weeks 2 to 4
Carnosine builds up in your muscles. Keep taking it daily.
Week 4 onwards
The point to judge it: the 1 to 4 minute efforts like the sled, ski erg and wall balls.
Tips
- Split dosing keeps the tingle manageable. Taking it with a meal helps too.
- It pairs with Lactic Acid Buffer. Take both in the morning.
- It's unflavoured, so it also goes into your Lactic Acid Buffer or a shake.
Bovine Collagen
How to take it: one 10g serving a day, which is two heaped teaspoons, stirred into any hot or cold drink. A pouch lasts 30 days.
What's in it: 10g of hydrolysed bovine collagen peptides, types I and III, per serving.
Week 1
Find the drink it lives in. Morning coffee is the easiest.
Weeks 2 to 8
Keep it daily. Collagen is a long game.
Weeks 8 to 12
The point to judge it, alongside how your training block has gone.
Tips
- It's unflavoured, so it disappears into coffee, tea or a protein shake.
- Stir hot drinks for a few seconds, and give cold drinks a proper shake.
- It's bovine, so it suits people who eat animal products.
Race week
How it fits together if you're racing. Try every step in a hard training session first.
10 days out
Start Lactic Acid Buffer, one scoop a day. If you already take Beta Alanine, keep it going morning and evening.
Race morning
2 scoops of Lactic Acid Buffer. Up to 2 sticks of Electrolyte+ across the day.
15 minutes before
One Pre-Shot. Shake it and drink it straight from the bottle.
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