What you can optimize
Performance
Build, recover, repeat.
Whether you're lifting, running, or just trying to feel strong, the right stack supports the work you're already doing — better output during, faster recovery after.
No pre-workout pixie dust, no proprietary blends. Just the handful of ingredients with decades of evidence behind them.
Sound familiar?
Signs you might benefit
- You're plateauing despite consistent training
- Recovery between sessions feels slower than it should
- You're hitting your protein target inconsistently
- Late workouts leave you sore for days
Two or more? The quiz tailors a stack to you in 60 seconds.
What we focus on
Strength & power
Creatine is the most studied performance supplement, period.
Faster recovery
Protein, omega-3s, and tart cherry help muscles bounce back.
Endurance
Beta-alanine and electrolytes push back the burn on longer efforts.
Common staples
The boring, well-studied basics. Here's what each does, how much, and when.
Creatine Monohydrate
Increases phosphocreatine stores — more reps, more power, faster recovery.
- Typical dose
- 5 g daily
- When to take
- Any time of day, every day
Whey or Plant Protein
Provides leucine and full amino acid profile for muscle protein synthesis.
- Typical dose
- 20–40 g per serving, to hit ~0.7 g/lb daily
- When to take
- Post-workout or to fill protein gaps
Omega-3 (EPA/DHA)
Reduces inflammation and supports recovery from heavy training.
- Typical dose
- 2–3 g combined EPA + DHA
- When to take
- With a meal containing fat
Educational only, not medical advice. Doses are general starting points — your quiz results tailor the stack to you.
Common questions
Will creatine make me bloated or cause hair loss?
Initial water retention is intramuscular (the point). The hair-loss claim comes from a single small study that's never been replicated.
How long until I notice a difference?
Creatine: 2–4 weeks to saturate. Protein and omega-3s: weeks to months as recovery and body comp shift.
Do I need a pre-workout?
Probably not. Caffeine + creatine + adequate protein outperforms most $50 tubs of mystery powder.
Should I cycle creatine?
No. Continuous daily use is the protocol with the most evidence. No loading phase needed either — just 5 g/day.
Your performance stack, in 60 seconds.
Six quick questions. A clean, personalized routine you can screenshot.
Start the Quiz →