The Athlete Stack
Performance optimization that actually works
For: Serious recreational athletes and fitness enthusiasts
Most sports supplements are garbage. Creatine and caffeine work. Most pre-workouts are just caffeine with expensive extras. Here's what matters.
TL;DR
Proven: Creatine (5g daily), Caffeine (3-6mg/kg pre-workout), Beta-Alanine (for endurance). Useful: Protein (if diet falls short), Vitamin D. Skip: BCAAs (waste if eating protein), most pre-workouts.
Monthly Budget
Core Stack
The most studied sports supplement. Works. Increases strength, power, muscle mass.
Proven ergogenic aid. Improves endurance, strength, power output.
Not magic, but convenient. Total daily protein matters more than timing.
Buffers lactic acid. Helps with high-intensity efforts 1-4 minutes.
Optional Additions
Blood flow, pump, may improve endurance. Works but not essential.
When to add: If wanting extra pump/endurance
Many athletes are deficient. Supports muscle function, recovery.
When to add: If training indoors or northern climate
Daily Schedule
Common Mistakes
- Cycling creatine. unnecessary, just take it daily forever
- BCAAs when eating adequate protein. complete waste of money
- Loading creatine. optional, not required. 5g/day works fine
- Pre-workout reliance. just caffeine + creatine does the same thing for less
What to Expect
Caffeine: immediate. Creatine: 2-4 weeks to saturate. Beta-alanine: 2-4 weeks.
The Bottom Line
Creatine is the king. Caffeine is the queen. Protein fills diet gaps. Everything else is marginal. Save money, skip the fancy pre-workouts.
Related Stacks
About this information: Our recommendations draw from peer-reviewed clinical trials, systematic reviews, and the same medical databases your doctor uses. These statements have not been evaluated by the FDA. Supplements are not intended to diagnose, treat, cure, or prevent any disease.
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