Alternative layoutGrade B · 84Clean

Minimalist Strength Stack

High-ROI strength support with minimal ingredients.

What this is for

General support

strength, minimal-pills, budget

Why you are seeing this

Goal fit: strength, minimal-pills, budget.

What to do next

Add body metrics if you want dose previews to reflect your weight rather than the reference dose.

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Public•Built 28 Jan 2026•1 ingredients•No interactions detected

Core stack

The main ingredients doing the work.

1 key items

Creatine MonohydrateModerate

Daily • Monohydrate •

Gold-standard supplement for strength & power.

Buy ingredient →

5000mg

Trade-offs & context

Tolerance

Water retention of 1–2 kg in the first week (intramuscular, not fat)

Tolerance

GI discomfort — bloating and cramping; spread loading doses across the day

Context: loading phase >10g/day

Note

Non-responders (~25–30%) see minimal benefit regardless of dose

Short-term memory & reasoning

Moderate

Population: Healthy adults (6 RCTs, n=281); larger effects in older adults

Study type: Systematic review of RCTs

Dose context: 5000 mg typical (range: 3000–20000 mg) • Duration: 4–12 weeks

Oral creatine may improve short-term memory & intelligence/reasoning in healthy individuals; effect on other cognitive domains unclear.

Citation: Avgerinos KI et al. Exp Gerontol. 2018;108:166–173.•DOI: 10.1016/j.exger.2018.04.013•https://pubmed.ncbi.nlm.nih.gov/29704637/

Cognitive benefits most consistent in aging or sleep-deprived populations & those with lower dietary creatine (e.g., vegetarians).

Strength / power performance

High

Population: Healthy adults; athletes and recreationally trained

Study type: ISSN Position Stand (comprehensive review)

Dose context: 5000 mg typical (range: 3000–5000 mg) • Duration: 4–12+ weeks

Consistent improvements in strength, power, & training volume; safe for long-term use (up to 30 g/day for 5 years studied). Loading optional; maintenance commonly 3–5 g/day.

Citation: Kreider RB et al. J Int Soc Sports Nutr. 2017;14:18.•DOI: 10.1186/s12970-017-0173-z•https://pubmed.ncbi.nlm.nih.gov/28615996/

Non-responders (~25–30%) exist; vegetarians/vegans tend to show larger gains.

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

Creatine Monohydrate

Post-workout or with carbohydrate

Insulin-mediated creatine uptake. Post-workout carbohydrate enhances muscle creatine loading. Timing matters less for maintenance. (Onset: ~1h, half-life: ~3h)

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