Protocol·Recovery·Intermediate·Reviewed June 9, 2026
Athletic Performance Protocol.
Maximize power output, delay fatigue, and enhance blood flow for peak athletic performance.
The athletic performance protocol in brief.
A quick summary. The full stack, with dose and timing for each supplement, is below.
The Athletic Performance Protocol is an intermediate stack of 5 supplements aimed at recovery: Creatine, Beta-Alanine, Citrulline Malate, Caffeine, and Electrolytes. 4 are core and the rest are optional add-ons, at roughly $30-50/mo. Each supplement below lists its dose, timing, role, and the evidence behind it.
What is in the athletic performance protocol.
Dose, timing, role, and evidence tier for each supplement. Core items carry the protocol; optional ones are situational. Open any name for the full profile.
| Supplement | Dose | Timing | Role | Evidence |
|---|---|---|---|---|
| Creatine | 5 g | Daily, any time | Core | Strong |
| Beta-Alanine | 3.2 g | Daily, split doses | Core | Strong |
| Citrulline Malate | 6 g | 30-60 min pre-workout | Core | Strong |
| Caffeine | 200 mg | 30-60 min pre-workout | Optional | Strong |
| Electrolytes | 1 serving | During and post-workout | Core | Strong |
The most extensively studied ergogenic supplement; increases phosphocreatine stores for high-intensity power output
Increases muscle carnosine to buffer hydrogen ions during high-intensity exercise; delays onset of muscular fatigue
Converts to arginine then nitric oxide; increases blood flow, reduces muscle soreness, and improves work capacity
Blocks adenosine receptors reducing perceived exertion; enhances power, endurance, and reaction time
Replaces sodium, potassium, and magnesium lost through sweat; maintains muscle contractility and hydration status
How the pieces combine.
The mechanistic rationale for stacking these together rather than taking them in isolation.
- Citrulline enhances blood flow delivering creatine and nutrients to working muscles more efficiently
- Caffeine reduces perceived exertion while beta-alanine buffers the acid that causes actual muscular fatigue
- Electrolytes maintain the hydration and ion gradients that creatine and beta-alanine depend on to function
Cost and commitment.
A rough monthly cost and how involved the protocol is to run.
The evidence behind it.
Overview citations for this protocol. Each supplement's own profile carries its full source list.
- Maughan RJ et al. IOC consensus statement: dietary supplements and the high-performance athlete. Br J Sports Med. 2018;52(7):439-455. PubMed
Common questions.
Quick answers drawn from the stack above.
What is in the Athletic Performance Protocol?
The Athletic Performance Protocol combines 5 supplements for recovery: Creatine, Beta-Alanine, Citrulline Malate, Caffeine, and Electrolytes. 4 are core; the rest are optional.
How much does the Athletic Performance Protocol cost?
NutriStack estimates the Athletic Performance Protocol at about $30-50/mo, depending on the forms and brands you choose and whether you run the optional add-ons.
Is the Athletic Performance Protocol backed by evidence?
Each supplement in the protocol carries its own evidence tier (5 rated strong here) and links to PubMed-cited sources. NutriStack does not rank or score brands and takes no manufacturer payments; this is an informational reference, not medical advice.
Build it in the app
Run the athletic performance protocol in NutriStack.
Add the stack to NutriStack to track timing, screen it for interactions, and see a Stack Score that updates as you tune it.