Latest evidence update: 2026-12-01
One-off plan, anchored to the night you're going out. We'll generate a calendar file you can drop into Google Calendar, Apple Calendar, or Outlook.
ISSN 2021 evidence-based optimal range. Take 60 minutes pre-exercise. Beginners can start at 3 mg/kg; trained users may need the upper end for clear ergogenic effect.
04:00 PM
May 26
1h before
60 min before training. 2021 meta-analysis (PubMed 34010809) shows significant resistance-performance benefit and reduced post-exercise soreness. Strength/HIIT-relevant; weaker evidence for steady-state endurance.
04:00 PM
May 26
1h before
30 min before training
04:30 PM
May 26
30m before
During warmup
04:50 PM
May 26
10m before
Opens an .ics file — your calendar app handles the rest. Nothing stored on our side.
ProtocolEngine provides general health information based on published research. This is not medical advice. Consult a healthcare professional before starting any supplement or health protocol.