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Omega-3 fatty acids: 1,000 to 2,000 mg combined EPA and DHA daily Calcium citrate: 500 to 700 mg daily in split doses, especially for women and those over 50 Creatine monohydrate: 3 to 5 grams daily, especially for those doing resistance training Electrolyte supplement: Daily during dose escalation, as needed during maintenance Probiotics: 10 to 30 billion CFUs multi-strain, especially during first three months Tier 3: targeted supplementation based on symptoms Add these only when specific symptoms or blood work indicate a need

The reconstitution process: step by step This is the actual procedure

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A small pre-workout snack 60-90 minutes before training makes a measurable difference

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