Dosage Guide
Find the right dosage and timing for your supplements based on your goals.
⚠️ Important
This guide is for informational purposes only. Always read the product label and follow the manufacturer's recommendations. Consult a doctor or nutritionist before starting new supplements, especially if you are pregnant, nursing, or have health issues.
Protein
20-30g per serving
- After workout (0-2 hours)
- Between meals
- Before bedtime (casein protein)
- Average person: 0.8-1g per kg body weight
- Active person: 1.2-1.6g per kg body weight
- Strength training: 1.6-2.2g per kg body weight
Pre-Workout
Follow product label (typically 1 scoop/serving)
20-30 minutes before workout
- Start with half dose to assess tolerance
- Don't take after 6:00 PM if caffeine-sensitive
- Be aware of caffeine content
Creatine
3-5g daily
20g daily for 5-7 days (divided into 4 x 5g)
Timing is not critical - take it when convenient
BCAA / EAA
5-10g
- During workout (sip on)
- Between meals
- For fasted morning workouts
Vitamins & Minerals
1 tablet/capsule daily with meal
1000-2000 IU daily, preferably with fatty food
1-3g EPA+DHA daily with meal
200-400mg in evening (may promote sleep)
General Tips
- Always take supplements with plenty of water
- Always read product label for specific instructions
- Be consistent - take your supplements at the same time each day
- Start with one new supplement at a time to assess effect
- Store supplements in a cool, dry place away from direct sunlight
- Keep supplements out of reach of children
💡 Remember
Supplements are not a substitute for a varied and balanced diet. Best results are achieved by combining supplements with proper training, good nutrition, and adequate sleep.
Need help?
Our team can help you find the right products and dosages for your goals.
📧 Email: support@overachiever.dk