Sports Recovery

Power output in 1–10 rep maxes increases 5–15% — the most replicated finding in all of sports science

Reps 8–15 improve, endurance in 1–4 minute efforts improves — the tingling (paresthesia) is harmless and confirms activity

Blood flow to working muscles increases, pump improves, and aerobic endurance extends — 6g is the dose used in trials

Muscle breakdown during training reduces and the anabolic signal after training strengthens

Cramping reduces and hydration holds longer — sweat losses get replaced rather than just diluted with water

DOMS next-day soreness measurably reduces — faster return to training and better back-to-back session performance