A low-risk, supplement-only performance stack — creatine, taurine, and ashwagandha — for athletic output without research compounds.
Not every stack needs a peptide. This one is built entirely from well-evidenced supplements: creatine (the most-studied performance supplement, for strength and power), taurine (endurance and cellular hydration), and ashwagandha (recovery, stress, and some strength/VO2 data).
It's the sensible foundation under any performance goal and the right starting point for anyone not ready for research compounds — high evidence, low risk, all legal to buy.
| Compound | Role | Dose | Frequency |
|---|---|---|---|
| Creatine Monohydrate Most-studied performance supplement; strength + power. | Primary | 3-5 g/day (maintenance); 20 g/day for 5-7 days (loading, optional) | Once daily, any time, with or without food |
| Taurine Endurance + cellular hydration. | Support | 1-3 g/day for general use; up to 6 g/day in heart-failure protocols | Once or split 1-2x daily, with or without food |
| Ashwagandha Recovery, stress, some strength/VO2 data. | Support | 300-600 mg/day of standardised extract (KSM-66 or Sensoril) | Once or twice daily, with food |