Pick your protocol

Step 1

Baseline Protocol (0.2 g/kg): For first-time users or those testing tolerance.

Performance Protocol (0.3 g/kg): For experienced athletes looking for maximum effect.

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Split Your Dose

Step 2

Take half your dose 3 hours before training or competition.

Take the other half 2 hours before.

Splitting helps absorption and lowers risk of stomach discomfort.

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Pair With Light Carbs

Step 3

Combine each serving with a small carbsnack for comfort and steady uptake.

Recommended options:
Banana
Rice cakes
Toast with honey
Low-fiber sports bar
White rice with a little chicken

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tEST BEFORE GAMEDAY

STEP 4

Trial your protocol during training before competition.

If sensitive, lower the dose (0.2 g/kg) or add extra carbs with each serving.

Sensitivity Note

Summary: Backed by decades of research — take pHastr in two servings (3h + 2h before), pair with light carbs, and test it in training before match day.

Note: Around 5% of athletes will remain sensitive to pHastr regardless of dosing strategy.

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