Endurance Base (Caffeine-Free)

B84· Mostly solid

Public • 28 Jan 2026

Supports aerobic capacity & fatigue resistance without stimulants.

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Endurance Base (Caffeine-Free)

endurance aerobic caffeine-free

Beta-Alanine

Daily (split doses)

HIGH

3200mg

Taurine

Daily

LOW

1500mg

No interactions detected

Each dose includes evidence rationale · doses personalized to your weight

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AI risk assessment

Context: No wearable data

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Stack pre-check

No personal data connected — connect wearables or upload bloodwork for a personalised check

Clean

Supplements

Training load

Unknown

No flags

No duplication, stimulant, interaction, or recovery concerns detected.

Pre-check is rule-based, not medical advice. Consult a healthcare professional for personalised guidance.

Interaction Analysis

Pharmacokinetic + pair-level checks

Timing optimizations

Beta-Alanine

Pre-workout (split doses)

Paresthesia (tingling) is dose-dependent — split into 1–1.6g doses. Works acutely to sustain carnosine levels pre-exercise. (Onset: ~30 min, half-life: ~2.5h)

Taurine

Take ~1h before the intended effect window

Reaches peak plasma concentration in ~1h. Half-life ~1.5h.

Interaction analysis is based on peer-reviewed pharmacology. PMID links go to PubMed. Not medical advice.

Supplements

2 items

Beta-AlanineHigh

Daily (split doses) • Powder •

Improves buffering capacity during sustained high-intensity efforts.

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3200mg

High-intensity exercise performance (1–4 min efforts) via muscle carnosine elevation

High

Population: Athletes and trained adults

Study type: ISSN Position Stand (systematic review)

Dose context: 4800 mg typical (range: 3200–6400 mg) • Duration: 4–12 weeks

4–6 g/day for ≥4 weeks significantly augments muscle carnosine (intracellular pH buffer) & improves exercise lasting 1–4 min; no benefit for efforts <60 s.

Citation: Trexler ET et al. J Int Soc Sports Nutr. 2015;12:30.•DOI: 10.1186/s12970-015-0090-y•https://pubmed.ncbi.nlm.nih.gov/26175657/

Paresthesia (tingling) is common but harmless; split dosing reduces it.

Exercise capacity & performance (broader meta-analysis)

Moderate

Population: Mixed athletes; 1,461 participants across 40 studies

Study type: Systematic review & meta-analysis

Dose context: 4800 mg typical (range: 3200–6400 mg) • Duration: 4–12 weeks

Significant overall effect size (ES = 0.18, 95% CI 0.08–0.28); greatest benefit for exercise in 1–10 min duration window.

Citation: Saunders B et al. Br J Sports Med. 2017;51(8):658–669.•DOI: 10.1136/bjsports-2016-096396•https://pubmed.ncbi.nlm.nih.gov/27797728/

Effect size modest; larger in capacity vs. performance measures.

TaurineLow

Daily • Powder •

Supports cellular hydration & endurance performance.

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1500mg

Aerobic & strength exercise (dose-response; DNA damage, lactate)

Low

Population: Athletes and active adults

Study type: Systematic review

Dose context: 2000 mg typical (range: 1000–6000 mg) • Duration: Acute to chronic (2 g × 3/day)

Taurine 2 g × 3/day with exercise reduced DNA damage; 1 g acute reduced lactate. Mechanistic support for improved muscle strength & endurance via calcium homeostasis regulation.

Citation: Kurtz JA et al. J Int Soc Sports Nutr. 2021;18(1):39.•DOI: 10.1186/s12970-021-00438-0•https://pubmed.ncbi.nlm.nih.gov/34097838/

Generally safe; well-tolerated up to 10 g/day in studies.

Endurance exercise performance

Moderate

Population: Trained adults; mixed sports

Study type: Meta-analysis

Dose context: 2000 mg typical (range: 1000–6000 mg) • Duration: Acute (1–6 g single dose)

Oral taurine ingestion improved overall endurance performance; dose & supplementation period did not significantly moderate the effect.

Citation: Waldron M et al. Sports Med. 2018;48(5):1247–1253.•DOI: 10.1007/s40279-018-0868-7•https://pubmed.ncbi.nlm.nih.gov/29546641/

Evidence base smaller than caffeine or creatine; individual responses vary.