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First, adopt a balanced diet that includes a variety of foods to ensure you get all necessary nutrients

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Water (16 to 20 ounces) Water is the foundation of pre-drinking hydration

Researchers recommend these specific doses to get the best results: Acute supplementation: 0.15g/kg body weight taken 60-90 minutes before exercise [18] Chronic supplementation: 1.5-2g daily for 4-7 weeks to improve aerobic performance, or 10-12g daily for 8 weeks to boost anaerobic performance [18] Better blood flow and nutrient delivery to working muscles lead to improved performance [19]