Key benefits :

Enhances oxygen efficiency (VO2 max), blood flow, and endurance capacity by boosting nitric oxide production.

Dosage / Intake :

400–600mg nitrates (or 500ml of juice) taken 90 minutes pre-workout

Key benefits :

Improve stress resilience, recovery, and can enhance endurance.

Dosage / Intake :

Key benefits :

Supports neuromuscular function, muscle contraction, and fatigue resistance.

Dosage / Intake :

1–2g pre-workout.

Key benefits :

Enhances fat metabolism and transports fatty acids into mitochondria, beneficial for endurance athletes seeking fat adaptation.

Dosage / Intake :

1–2g daily, often taken pre-workout, especially when combined with carbohydrates for better absorption.

Key benefits :

Delays fatigue in high-intensity efforts by increasing muscle carnosine levels and buffering lactic acid accumulation.

Dosage / Intake :

3–6g daily (effects accumulate over 2–4 weeks, loading phase needed). Best stacked with creatine.