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| Scenario | Recommended Serving | Rationale | |----------|---------------------|-----------| | | 1 bottle (250 ml) 30 min before exercise | Electrolytes + L‑citrulline prime muscle performance and hydration. | | Post‑Workout Recovery | 1 bottle immediately after training + 250 ml water if needed | Antioxidants combat oxidative stress; electrolytes replace sweat loss. | | Mid‑Day Energy Boost | ½ bottle (125 ml) between meals | B‑complex and natural fruit sugars provide a clean lift without caffeine crash. | | Travel/Long Flights | 1 bottle + extra water | Prevents dehydration; prebiotic fiber supports gut health during irregular eating patterns. |