Gorilla Mode

Each bar shows the amount commonly used in published human research, and where this label's dose falls against it. Research amounts are context, not a recommendation — they are not doses, and nothing here is medical advice.

• Citrulline10 g

  At or above the studied amount

  0studied range 6 g–8 g10 g

  Studies use about 6 g of pure L-citrulline, or 8 g of citrulline malate — which is about 5.3 g of citrulline at the usual 2:1 ratio, and closer to 4 g if the label is 1:1.

  Source: Gough et al., European Journal of Applied Physiology 2021 — “The most commonly employed dose of CM is a single acute 8 g dose”

• Creatine5 g

  At or above the studied amount

  0studied range 3 g–5 g6 g

  Maintenance dosing in the research is 3–5 g a day of monohydrate, every day, not only on training days.

  Source: Kreider et al., Journal of the International Society of Sports Nutrition 2017 — “Once muscle creatine stores are fully saturated, creatine stores can generally be maintained by ingesting 3–5 g/day”

• Betaine4 g

  At or above the studied amount

  0studied range 2.5 g3.5 g

  Trials run from 1.25 g to 5 g a day; 2.5 g, usually split into two doses, is the amount most of them use.

  Source: Lee et al., Journal of the International Society of Sports Nutrition 2010 — “Betaine supplement (B) was given as 1.25 grams (g) of betaine (Danisco Inc., Ardsley, NY) in 300 mL of Gatorade© sports drink, taken twice daily”

• Glycerol4 g

  Hyperhydration research doses glycerol by body weight — about 1.0–1.2 g per kg, roughly 70–84 g for a 70 kg athlete, taken with a litre or more of fluid before exercise. Pre-workout labels carry a few grams — the highest on file here is 4 g — which is far below any studied hyperhydration amount, and branded powders are usually 65% glycerol by weight, so check which figure the label states.

  Source: van Rosendal et al., Sports Medicine 2010 — “endurance athletes intending to hyperhydrate with glycerol should ingest glycerol 1.2 g/kg BW in 26 mL/kg BW of fluid over a period of 60 minutes”

• Caffeine400 mg

  At or above the studied amount

  0studied range 200 mg–400 mg450 mg

  Performance studies most often use 3–6 mg per kg of body weight, which works out to roughly 200–400 mg for most adults. The FDA cites 400 mg a day as an amount not generally associated with negative effects in healthy adults.

  Source: Guest et al., Journal of the International Society of Sports Nutrition 2021 — “Caffeine has consistently been shown to improve exercise performance when consumed in doses of 3–6 mg/kg body mass.”

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