Beginner
The Foundation Stack
The basics, done right
Duration
Ongoing
Compounds
2
Goals
Strength, Power output
Overview
100% legal, extensively studied, and shockingly effective. If you haven't maxed out what creatine and citrulline can do for you, there's no reason to look further. This stack is the bedrock of performance nutrition.
What's in it
Creatine Monohydrate
Creatine, Cr
Role: Increases strength and power output by replenishing ATP
Dose: 5g/day
Timing: Any time — consistency matters more than timing
L-Citrulline
Citrulline Malate
Role: Improves blood flow, reduces soreness, increases endurance
Dose: 6-8g
Timing: 30-45 minutes pre-workout
Protocol notes: Take creatine every day regardless of whether you train. Citrulline only needs to be taken on training days. Expect noticeable strength gains within 2-4 weeks from creatine.
Disclaimer: This stack is for informational purposes only. Many of these compounds are not FDA approved for human use. Always consult a healthcare professional before starting any protocol.