How to Use Katsuo Stamina: Dosing by Sport and Distance
Every Katsuo Stamina schedule starts the same way: tablets with water, 30 minutes before the start. What changes by sport and distance is how many, and how often after that. This page has the current label schedule in one place.
Older versions of this page listed 3-tablet doses. The schedule below follows the current label. If your pack says something different, follow the pack.
Katsuo Stamina dosing schedule
| Event | 30 minutes before the start | During the event |
|---|---|---|
| Half marathon | 4 tablets | None |
| Marathon | 4 tablets | 4 every 120 minutes until the finish |
| Road ultra | 8 tablets | 4 every 120 minutes |
| Trail 15 to 30 km | 8 tablets | None |
| Trail over 30 km | 8 tablets | 4 every 90 minutes |
| Cycling or climbing | 8 tablets | 4 every 120 minutes |
| Swimming or rowing | 4 tablets | 4 every 60 minutes |
Getting the pre-start dose right
Malaysian road races often start between midnight and 5am, and the start pen is the worst place to be fumbling with a zip bag. Take the pre-start dose as you walk to your corral, with a few mouthfuls of water, and set a timer on your watch at the same moment. That timer is your reminder for the first dose on course.
A marathon runner finishing in 4 hours 30 minutes takes 4 tablets before the start and 4 at the two-hour mark, and possibly a third dose at four hours. That is 12 tablets in total, so carry 8.
Taking it during the race
- Keep the tablets in a small zip bag or a pill case in your shorts or vest pocket, not loose. Sweat and rain turn them soft.
- Take them at a water station so you have something to wash them down.
- Stick to the interval even if you feel good. The schedule runs on time, not on feel.
For long trail races, the dose count adds up fast. See Katsuo Stamina for Ultramarathons for how many to pack for common finish times.
Common questions
Can I take Katsuo Stamina with gels and electrolytes?
Yes. It sits alongside your carbohydrate, fluid and electrolyte plan and doesn’t replace any of them.
Does it count towards my sodium or carbohydrate?
No. Four tablets have about 6 kcal and negligible sodium. The full label is broken down in What’s in Katsuo Stamina?
Should I try it before race day?
Always. Run your full race-day schedule on a long training run first.
Who shouldn’t take it?
Anyone with a fish allergy. Katsuo Stamina is made from bonito fish.
Katsuo Stamina is available on the Katsuo Stamina product page.
