Pre-Workout & Performance Stack
Evidence-backed performance basics for strength and endurance training.
Strong stack — well-matched with minor gaps.
What's in this stack
- Creatine9.5/10 evidence
Increases phosphocreatine stores for faster ATP regeneration, boosting strength, power output, and cognitive function under stress.
Typical dose: 5g daily
- Beta-Alanine7.5/10 evidence
Increases muscle carnosine to buffer acid during high-intensity exercise, extending endurance for 1-4 minute efforts.
Typical dose: 3.2-6.4g daily
- L-Citrulline6/10 evidence
Amino acid that boosts nitric oxide production, improving blood flow, exercise performance, and recovery.
Typical dose: 3-6g (or 6-8g citrulline malate)
- Caffeine9.5/10 evidence
Blocks adenosine receptors to boost alertness, reaction time, and endurance — an umbrella review of 21 meta-analyses found it ergogenic for endurance, strength and power.
Typical dose: 100-200mg
What this stack covers
- Build strength & muscle93% · via Creatine
- Athletic performance86% · via Caffeine
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