StackTerminal.Health

BETA
Alternative layoutGrade B · 84Clean

Daily Creatine + Electrolyte Base

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

What this is for
General support
daily, performance, hydration
Why you are seeing this
Goal fit: daily, performance, hydration.
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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Buy stack
Public•Built 04 Feb 2026•2 ingredients•No interactions detected
Core stack
The main ingredients doing the work.
2 key items
Creatine MonohydrateModerate
Daily • Monohydrate •
Supports strength/power & training quality.
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.
Sodium CitrateLow
Pre / During training •
Supports hydration & electrolyte balance.
Buy ingredient →
500mg
Blood alkalosis induction & 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 & is most beneficial for short-duration, very high-intensity exercise; only 25% of observations showed significant performance improvements in high-intensity intermittent exercise, & 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 & 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.
Stack pre-check
No personal data connected — connect wearables or upload bloodwork for a personalised check
Clean
Supplements
2
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)
Sodium Citrate
Take ~1h before the intended effect window
Reaches peak plasma concentration in ~1h. Half-life ~2h.

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

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