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Performance Protocol

Sports Performance

A high-evidence sports stack for resistance training, sprint work, and high-intensity sessions. Creatine and protein are the core; beta-alanine, citrulline, and caffeine are goal-dependent.

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Sports Performance
Protocol Warnings

Kidney disease — creatine/protein dosing needs clinician guidance

Arrhythmia, anxiety, hypertension, pregnancy, or insomnia — avoid or limit caffeine

Beta-alanine tingling is common and dose-related

Editorial review

Evidence sources and internal references reviewed. This protocol has not received independent clinical review.

Reviewed by:
HowToSupplement Editorial Team
Reviewed:
5/19/2026

Protocol sources

Under the Hood

Targets strength, power output, training volume, and recovery capacity.

Improves strength and repeated high-intensity performance
Helps meet protein targets for muscle gain
May improve muscular endurance
May improve workout energy and pump

Expected Results

Creatine is typically judged after 4 weeks; beta-alanine after 4-8 weeks; caffeine/citrulline are acute.

Higher training volume
Better repeated sprint or set performance
Improved lean-mass support
Little benefit without progressive training

Supplement Routine

Core

Creatine

Dosage
3-5 g
Timing
Any time daily; optional loading is not required.
Core

Protein

Dosage
20-40 g as needed
Timing
Use to reach daily protein target, especially post-workout or with low-protein meals.
Optional

Beta-Alanine

Dosage
3.2-6.4 g
Timing
Split into 2-4 doses to reduce tingling; benefits require daily use.
Optional

L-Citrulline

Dosage
6-8 g
Timing
30-60 minutes pre-workout for pump or high-rep sessions.
Optional

Caffeine

Dosage
1-3 mg/kg bodyweight
Timing
30-60 minutes pre-workout; avoid late-day use.

Biological Synergies

Creatine + Protein

Creatine improves high-intensity ATP regeneration, while adequate protein supports muscle protein synthesis.

Better strength and lean-mass support when training volume is sufficient.

L-Citrulline + Caffeine

Citrulline increases arginine/nitric oxide availability, while caffeine improves perceived effort and alertness.

Stronger acute training sessions when tolerated.