Protocol · Sports & Performance
Anaerobic Exercise Performance Protocol
Creatine Monohydrate and Caffeine are the core of this stack, with 2 supporting supplements. Each row gives the amount the protocol lists and the grade our evidence database holds for that supplement in Anaerobic Exercise Performance.
We are re-verifying the studies cited on protocol pages; only confirmed citations are shown.
The stack
4 supplements · 4 graded · 1 graded A · 3 confirmed studies
| Grade | Supplement | Amount listed | Why it’s in the stack | Evidence on file | Shop |
|---|---|---|---|---|---|
| Primary stackThe core of this protocol | |||||
| Creatine Monohydrate | Amount listed: 5 g daily (or 20 g/day for 5–7 days loading) | Increases phosphocreatine stores for rapid ATP regeneration during high-intensity, short-duration efforts
| Grade B for Jump Height1,937 people | ||
Confirmed studies for Creatine Monohydrate (titles as PubMed lists them) | |||||
| Caffeine | Amount listed: 3–6 mg/kg body weight, 30–60 min pre-exercise | Adenosine receptor antagonist that reduces perceived exertion and enhances power output
| Grade A for Aerobic Exercise Metrics4 studies · 799 people | ||
| Supporting stackListed as additions to the core | |||||
| Beta-Alanine | Amount listed: 3.2–6.4 g daily (split doses to reduce tingling) | Increases muscle carnosine, buffering hydrogen ions to delay fatigue during high-intensity efforts lasting 1-4 minutes
| Grade C for Anaerobic Capacity2 studies · 19 people | ||
Confirmed studies for Beta-Alanine (titles as PubMed lists them) | |||||
| Sodium Bicarbonate | Amount listed: 0.3 g/kg body weight, 60–90 min pre-exercise | Extracellular buffer that neutralizes lactic acid, extending high-intensity exercise capacity
| Grade C for Anaerobic Capacity11 studies · 8 people | ||
Shop the evidence-backed picks
The collection holds the supplements we grade A or B for its theme, in third-party tested products where the catalog has them. It opens in our Fullscript store. You can look through it without signing in; Fullscript asks for a free account to order.
Or shop one supplement
The 2 supplements in this protocol graded A or B. Each opens third-party tested products, matched to the dose above where we can.
- Grade B
- Grade A
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How this protocol works
In plain language
Anaerobic exercise—sprinting, weightlifting, HIIT, and other high-intensity efforts lasting seconds to a few minutes—relies on energy systems that don't require oxygen. These systems produce ATP rapidly but generate metabolic byproducts (hydrogen ions, lactate) that cause the burning sensation and limit performance. This protocol enhances all three energy systems used in anaerobic work.
- Creatine is the most researched sports supplement. It increases your muscles' stores of phosphocreatine, which regenerates ATP almost instantly during explosive efforts. Studies consistently show 5-15% improvements in strength, power, and sprint performance. It also supports muscle growth.
- Caffeine enhances anaerobic performance through multiple mechanisms: it blocks fatigue-sensing adenosine receptors, increases adrenaline release, and reduces perceived exertion. This allows you to push harder during max efforts. 3-6mg per kg body weight is the optimal dose range.
- Beta-Alanine increases muscle carnosine levels, which buffers the acid that accumulates during intense exercise. It's most effective for efforts lasting 1-4 minutes—think 400m sprints, high-rep sets, or CrossFit-style workouts. The tingling sensation (paresthesia) is harmless.
- Sodium Bicarbonate (baking soda) is another buffer, but it works outside the muscle cell. It's particularly effective for repeated high-intensity bouts and efforts lasting 30 seconds to 7 minutes.
Expected timeline: Creatine requires 2-4 weeks to saturate muscles (or 5-7 days with loading). Caffeine works acutely within 30-60 minutes. Beta-alanine requires 4+ weeks of daily use. Bicarbonate works acutely.