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How and when do I use it?

  • There is no clear consensus on safe and effective menthol use for athletes, practitioners or researchers3. Best practice protocols are yet to be established.
    • Current guidelines should be followed, which proposes a mouth rinse or beverage containing L-Menthol (0.1 – 0.5 g of crushed L-menthol crystals in 1 L water, equivalent concentration of 0.01 – 0.05% Menthol).7
  • L-Menthol supplementation should only be considered and trialled in collaboration with an accredited sport scientist and/or sports dietitian. Individuals should extensively trial intended uses of menthol and pacing strategies under similar environmental conditions prior to implementing in competition, which may include the following strategies:
    • Repeated internal application every 5-10 min during exercise.
    • Optimising the potential sensory benefits, consider use at strategic time points (e.g., towards the end of a prolonged endurance event).
    • The cooling sensation may be heightened if menthol is co-ingested with or incorporated into cold or ice slurry beverages.8

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