Protocol · Fitness & Performance
General Athletic Performance Protocol
Creatine Monohydrate and Caffeine are the core of this stack, with 4 supporting supplements. Each row gives the amount the protocol lists and the grade our evidence database holds for that supplement in General Athletic Performance.
We are re-verifying the studies cited on protocol pages; only confirmed citations are shown.
The stack
6 supplements · 6 graded · 5 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: 3–5 g daily (or 20 g/day for 5–7 days loading) | Increases phosphocreatine stores for rapid ATP regeneration, enhancing power output, strength, and training capacity
| Grade C for Aldosterone40 people | ||
Confirmed studies for Creatine Monohydrate (titles as PubMed lists them) | |||||
| Caffeine | Amount listed: 3–6 mg/kg 30–60 min before training/competition | Enhances central nervous system activation, reduces perceived exertion, and improves power output and reaction time
| Grade B for Adrenaline2 studies · 38 people | ||
| Supporting stackListed as additions to the core | |||||
| Beta-Alanine | Amount listed: 3–6 g daily (split doses) | Increases muscle carnosine to buffer acid during high-intensity exercise, delaying fatigue
| Grade B for Anaerobic Capacity2 studies · 331 people | ||
Confirmed studies for Beta-Alanine (titles as PubMed lists them) | |||||
| Citrulline | Amount listed: 6–8 g citrulline malate 60 min before exercise | Increases nitric oxide production and reduces ammonia accumulation, improving blood flow and exercise tolerance
| Grade D for Aerobic Exercise Metrics1 study · 27 people | ||
Confirmed studies for Citrulline (titles as PubMed lists them) | |||||
| Ashwagandha | Amount listed: 300–600 mg standardized extract daily | Adaptogen that enhances recovery, reduces cortisol, and improves VO2max and strength gains
| Grade B for Aerobic Exercise Metrics1 study · 85 people | ||
Confirmed studies for Ashwagandha (titles as PubMed lists them) | |||||
| Protein (Whey) | Amount listed: 20–40 g post-training (1.6–2.2 g/kg daily total) | Provides essential amino acids for muscle repair and adaptation to training
| Grade C for Anti-Oxidant Enzyme Profile30 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 3 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 B
- Grade B
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How this protocol works
In plain language
Athletic performance depends on multiple factors: strength, power, endurance, speed, reaction time, and recovery. This protocol includes supplements with the strongest evidence for improving overall athletic performance across different sports and activities.
- Creatine Monohydrate is the most well-researched and effective sports supplement available. It works by increasing your muscles' stores of phosphocreatine, which rapidly regenerates ATP during high-intensity efforts. This means more power for sprints, jumps, throws, and heavy lifts—any explosive movement. Studies consistently show 5-15% improvements in strength and power. It also enhances training capacity (more reps, faster recovery between sets), which leads to greater long-term adaptations.
- Caffeine is the most widely used performance enhancer in the world. It improves virtually every aspect of athletic performance: reaction time, power output, endurance, focus, and reduces perceived effort. It works primarily through the central nervous system by blocking adenosine (which makes you feel tired). Studies show 2-6% improvements across different types of exercise. Take 3-6mg/kg about 30-60 minutes before training or competition.
- Beta-Alanine increases carnosine levels in your muscles. Carnosine buffers the acid (H+ ions) that builds up during intense exercise—the 'burn' you feel. This delays fatigue during efforts lasting 1-4 minutes and benefits any sport with repeated high-intensity efforts. Requires 4+ weeks of daily supplementation to build up stores.
- Citrulline increases nitric oxide production, improving blood flow to working muscles. It also helps clear ammonia, a fatigue-causing metabolite. Studies show improved exercise tolerance and reduced muscle soreness. The malate form also provides malate for energy production.
- Ashwagandha is an adaptogen that helps athletes recover better and adapt more to training. It reduces cortisol (a stress hormone that can impair recovery), improves VO2max, and enhances strength gains. Particularly useful during high-volume training phases.
- Protein is fundamental for any athlete. Training breaks down muscle tissue, and protein provides the amino acids needed for repair and growth. Athletes need more protein than sedentary people—aim for 1.6-2.2g/kg body weight daily.
Expected timeline: Caffeine works immediately. Creatine saturates muscles in 5-7 days with loading (or 4 weeks with maintenance dosing). Beta-alanine requires 4-6 weeks. Ashwagandha benefits appear over 8-12 weeks of consistent use.