Quick Answer: Keep it simple: Morning CoQ10 (200 mg). Mid‑day Rhodiola (200–400 mg). Afternoon electrolytes. Evening magnesium (200–400 mg). Add citrulline on training days. Hold caffeine to mornings.
Who it helps
- Dads with a 3 pm dip and evening workouts.
How it works (evidence recap)
- CoQ10 reduces fatigue. Tsai 2022.
- Rhodiola reduces stress‑related fatigue. Stojcheva 2022.
- Hydration improves mood/cognition when dehydrated. Zhang 2019.
- Magnesium may aid sleep (mixed evidence). Zhang 2021; Schuster 2025.
- Citrulline helps RPE/soreness. Rhim 2020.
- Late caffeine hurts sleep. Drake 2013.
Daily checklist
- Breakfast: CoQ10 200 mg with food.
- Late morning: Rhodiola 200–400 mg.
- Lunch: Electrolytes + brief walk.
- Pre‑workout days: Citrulline 2–6 g 60–90 min prior.
- Evening: Magnesium glycinate 200–400 mg; dim lights; screens down.
CTA
Make it easy—get your base stack with Momentum and add electrolytes + magnesium as needed.
