Size & Dosage Guide
FITLIX Supplement Size & Dosage Guide
Not sure how much to take, or which pack size to buy? This guide answers both in under a minute.
Why This Guide Exists
Supplements aren't one-size-fits-all like a t-shirt — "size" here means two things: serving size (how much powder/how many capsules to take per dose) and pack size (how many grams/kg to buy so you don't run out or overspend).
1. Whey Protein — Serving & Pack Guide
Standard serving: 1 scoop (~30–32g) = roughly 24–25g protein, mixed in 200–250ml water or milk.
| Your Goal | Servings/Day | Best Time to Take |
|---|---|---|
| General fitness / topping up daily protein | 1 scoop | Post-workout or any time |
| Muscle building / active lifters | 1–2 scoops | Post-workout + one more meal gap |
| Heavy training, higher body weight (75kg+) | 2 scoops | Post-workout + morning or bedtime |
Pack size guide (based on 1 scoop/day):
| Pack Size | Approx. Servings | Lasts | Good For |
|---|---|---|---|
| 1 kg | ~30 servings | ~1 month | First-time buyers, trying a new flavour |
| 2 kg | ~60 servings | ~2 months | Regular users, better price per serving |
| 4 kg+ | ~120+ servings | ~4 months | Committed users, best value |
2. Mass Gainer — Serving & Pack Guide
Mass gainers have much bigger servings than whey (50–150g per scoop) since they pack in carbs. A 1kg pack typically lasts only 1–2 weeks if used daily — go for 3kg+ if you use it regularly.
3. Creatine Monohydrate
Standard serving: 3–5g/day (about 1 flat scoop), any time of day. No loading phase needed. A 250g pack lasts about 50 days — a full standard cycle.
4. Pre-Workout
Standard serving: 1 scoop, 20–30 minutes before training. First-time users should start with half a scoop to check caffeine tolerance. Buy based on servings listed (e.g. "30 servings"), not gram weight.
5. BCAA / EAA
Standard serving: 1 scoop (~7–10g) in 300–500ml water, during or after workouts.
6. Capsules & Tablets (Ashwagandha, Vitamin D3, etc.)
Follow the label — typically 1 tablet/capsule per day with a meal. A 60-tablet pack is a standard 2-month course.
7. Oats, Peanut Butter & Snacking Foods
These are food, not dosed supplements. Peanut butter: 2 tbsp (~32g) per serving. Oats: 40–50g per bowl. A 1kg peanut butter jar lasts about 4–5 weeks at 2 tbsp/day.
Quick Reference: How Much Should I Buy?
| Product Type | Recommended Size (Daily Use) |
|---|---|
| Whey Protein | 2kg (better value, ~2 months) |
| Mass Gainer | 3kg+ (1kg finishes too fast) |
| Creatine | 250g (~50 days) |
| Pre-Workout | 30 servings (test flavour first) |
| BCAA/EAA | 250g+ (if training regularly) |
| Wellness capsules | 60 tablets (2-month course) |
FAQ
What if I'm new to a supplement? Start with the smallest pack size. Once you know it suits you, move to the bigger, better-value pack.
Can I take more than the label says for faster results? No — more isn't better and extra intake is simply wasted or can strain your body over time. Stick to label servings.
Do I need pre-workout or creatine as a beginner? Not necessarily. Whey protein + consistent training is enough to start.