Goal planner
Pick a goal to see a prioritized set of supplements, common dosage ranges and sample products.
A combination that supports condition for active days.
Recommended amount
20–30 g / serving, 1–2× / day
Role for this goal: Tops up protein around training and meals.
Common range20–30 g / serving1–2× / dayAfter exercise, at breakfast, or as a snackRecommended amount
1 serving around exercise
Role for this goal: Replaces electrolytes lost in sweat.
Common range1 labeled serving around exerciseAs needed with activityDuring/after exercise and on hot daysSample products
Recommended amount
200–400 mg / day
Role for this goal: A mineral active people often watch.
Common range200–400 mg / day1–2× / dayOften taken in the eveningThe tolerable upper intake from supplements is about 350 mg/day for adults.
Sample products
Recommended amount
1,000–2,000 IU / day
Role for this goal: A base for bone and muscle health.
Common range1,000–2,000 IU (25–50 µg) / day1× / dayWith a meal (fat-soluble)Best with foodThe upper intake level for adults is about 4,000 IU (100 µg)/day.
Sample products
Recommended amount
1 serving / day
Role for this goal: A backstop for irregular meals.
Common range1 labeled serving1× / dayUsually with a mealBest with foodSample products
Note: Scale electrolytes and protein to your training volume.
Amounts are common educational ranges based on public reference values and product labels — not individual medical advice. If you have a condition, take medication, or are pregnant or breastfeeding, consult a physician or pharmacist.