Caffeine-Sensitive Endurance Base

Public • 2/4/2026

Supports aerobic performance and fatigue resistance without stimulant load.

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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

Beta-AlanineHigh

Daily • Click to expand

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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) and 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 and 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.

TaurineModerate

Daily • Click to expand

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1500mg

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 and 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.

Aerobic and 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 and 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.