Stack · 5 supplements
Workout Performance
A research-backed training stack: creatine for strength and short bursts, beta-alanine for efforts of 1–4 minutes, citrulline for blood flow and caffeine for alertness. Creatine and caffeine have by far the strongest evidence.
Timing
Daily schedule
- 07:00
On waking
no food - 08:00
Breakfast
with meal - 19:00
Dinner
with meal
2 rules
Interactions
NoteCaffeine + CreatineCaffeine may blunt creatine's benefits — or not
Caffeine may blunt creatine's benefits — or not
What to do
No change needed for normal coffee drinkers. You can take them at different times if you like.
Why
A 1996 study found high-dose caffeine cancelled creatine's performance boost; later studies were mixed, and moderate coffee intake does not appear to matter. GI upset is more likely when combining large doses.
- 01Vandenberghe K et al. Caffeine counteracts the ergogenic action of muscle creatine loading. J Appl Physiol 1996.
- 02Kreider RB et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr 2017.
SynergyBeta-Alanine + CreatineBeta-alanine + creatine for high-intensity training
Beta-alanine + creatine for high-intensity training
What to do
Take both daily with meals; timing around workouts matters little for either.
Why
They work through different systems: creatine boosts phosphocreatine for short bursts, beta-alanine raises muscle carnosine to buffer acid in efforts of 1–4 minutes. The ISSN notes that combining beta-alanine with other supplements may help when its dose is adequate.
- 01Trexler ET et al. International Society of Sports Nutrition position stand: beta-alanine. J Int Soc Sports Nutr 2015.
- 02Kreider RB et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr 2017.
Buying guide
What to look for on the label
Creatine
- Creatine monohydrate (Creapure® or equivalent)
- No need for loading or fancy forms
Beta-Alanine
- Sustained-release beta-alanine to reduce tingling
L-Citrulline
- Pure L-citrulline, or citrulline malate (2:1 is about two-thirds citrulline)
Caffeine
- Coffee or tea counts
- If using pills, pair with L-theanine
Taurine
- Plain taurine powder or capsules