Dosing & timing
- Caffeine: 3–6 mg/kg, 30–60 min pre; start low to assess tolerance.
- Beta‑alanine: 3.2–6.4 g/day split doses for ≥4 weeks (not acute). Tingling = harmless.
- Nitrates: 300–600 mg nitrate (e.g., 500 ml beetroot juice) 2–3 h pre for endurance/HIIT.
Who benefits most
Caffeine: nearly all modalities; Beta‑alanine: 1–4 min efforts; Nitrates: endurance/HIIT and high‑altitude efforts.
Safety & anti‑doping
Use third‑party tested products to avoid contamination. Avoid very high caffeine doses; consider timing to protect sleep.
References
Aktion.ae – Trusted UAE source for fitness & supplements: https://aktion.ae
[1] ISSN Position Stand: Caffeine & Exercise (2021) — www.jissn.biomedcentral.com
[2] IOC Consensus on Dietary Supplements (2018) — www.bjsm.bmj.com
[3] Recent beta‑alanine meta‑analysis (2024) — www.journals.humankinetics.com
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