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A-F grade per outcome, combining overall evidence with goal-specific relevance. A = strong evidence; F = insufficient. Hover a badge for details.
15grams
Split through the day
Powder (2:1:1 ratio)
Sodium 1000-3000mg, Potassium 1000-3500mg, Magnesium 200-400mg daily (varies by needs)
Any time · with food (preferred)
Powder or capsules with balanced electrolyte blend
24-72 hours post-exercise
During exercise
Ongoing
Immediate
Immediate
Immediate
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