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Cinnamon Overview : Cinnamon is a popular spice with antioxidant properties and potential benefits for blood sugar control Pros : Adds flavor to meals and may have positive effects on insulin sensitivity Cons : Varied responses among individuals, the quantity needed for significant impact may be challenging to achieve through diet alone 5

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General Guidelines for Female Athletes Dose Range : 1020 micrograms (mcg) per day Frequency : 5 days on, 2 days off (or every other day) Timing : Best: Immediately post-workout with carbs and protein Alternate: First thing in the morning, not fasted Cycle Length : 4 to 6 weeks per cycle Off-Cycle : Equal or greater time off (e.g., 46 weeks) This keeps IGF-1 levels elevated without desensitizing receptors or risking long-term metabolic fatigue