Daily Creatine + Electrolyte Base

Public • 2/4/2026

Year-round base stack to support training output & hydration.

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Practical pre-check

Deterministic heuristics (stimulants, duplicates, hydration). Not medical advice.

Supplements

Items in this stack

Training load

Unknown load

Need more wearable data

Stimulant estimate

0 mg

Only counts explicit caffeine items

Looks clean

No obvious duplication/stimulant/hydration flags from the heuristic pass.

AI risk assessment

Context: No wearable data

No assessment yet.

Supplements

2 items

Creatine MonohydrateHigh

Daily • Monohydrate • Click to expand

Supports strength/power and training quality.

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5000mg

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, and 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.

Short-term memory and 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 and 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 and those with lower dietary creatine (e.g., vegetarians).

Sodium CitrateLow

Pre / During training • Click to expand

Supports hydration and electrolyte balance.

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500mg

Blood alkalosis induction and exercise performance during high-intensity exercise

Low

Population: Trained athletes performing high-intensity and supramaximal exercise

Study type: Narrative review of RCTs and physiological studies

Dose context: —

Sodium citrate at 500 mg/kg body mass in capsule form reliably induces blood alkalosis and is most beneficial for short-duration, very high-intensity exercise; only 25% of observations showed significant performance improvements in high-intensity intermittent exercise, and gastrointestinal symptoms are a key limiting factor.

Citation: Urwin CS, Snow RJ, Condo D, Snipe R, Wadley GD, Carr AJ. Factors Influencing Blood Alkalosis and Other Physiological Responses, Gastrointestinal Symptoms, and Exercise Performance Following Sodium Citrate Supplementation: A Review. Int J Sport Nutr Exerc Metab. 2021;31(2):168-186.•DOI: 10.1123/ijsnem.2020-0192•https://pubmed.ncbi.nlm.nih.gov/33440332/

Capsule administration preferred over liquid to reduce GI distress.

Performance during supramaximal cycling (time to exhaustion)

Low

Population: Trained male cyclists

Study type: Randomized crossover trial

Dose context: —

Sodium citrate ingestion significantly increased time to exhaustion during supramaximal cycling exercise versus placebo, associated with reduced intramuscular acidosis and improved metabolic performance.

Citation: Parry-Billings M, MacLaren DP. The effect of sodium citrate ingestion upon metabolism and 1-mile treadmill running performance. J Sports Sci. 1997. Also: Lindh AM et al. Effect of sodium citrate on performance and metabolism of human skeletal muscle during supramaximal cycling exercise. Scand J Med Sci Sports. 1997;7(5):285-91.•https://pubmed.ncbi.nlm.nih.gov/9243169/

Individual RCT; small sample size; effect may not generalize to all exercise modalities.