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Stress-Resilient Training Stack

B84· Mostly solid
Public • 04 Feb 2026

Supports training consistency under physical & mental stress.

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Stress-Resilient Training Stack
stressrecoveryfocus
Ashwagandha
Daily
MODERATE
600mg
Glycine
Daily
MODERATE
3000mg
No interactions detected
Each dose includes evidence rationale · doses personalized to your weight
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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
Ashwagandha
Evening or split morning/evening
Cortisol-lowering adaptogens are best timed to evening to avoid blunting morning cortisol rise. (Onset: ~1.5h, half-life: ~7h)
Glycine
Before bed
Glycine lowers core body temperature and improves slow-wave sleep. 3g ~30–60 min before bed is the studied dose. (Onset: ~30 min, half-life: ~2h)

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

Supplements
2 items
AshwagandhaModerate
Daily •
Buy ingredient →
600mg
Trade-offs & context
Interaction

May elevate thyroid hormones (T3/T4) — caution with thyroid conditions or thyroid medications

Liver

Rare hepatotoxicity cases reported — discontinue if liver enzymes elevated; likely dose- or contaminant-related

Interaction

May potentiate sedatives and anxiolytics — additive CNS depression

Physical performance (strength, VO2max)
Moderate
Population: Healthy adults and athletes
Study type: Systematic review & Bayesian meta-analysis
Dose context: 600 mg typical (range: 300–600 mg) • Duration: 8–12 weeks

Significant improvements in muscle strength, power, & VO2max compared to placebo across 13 RCTs.

Citation: Bonilla DA et al. J Funct Morphol Kinesiol. 2021;6(1):20.•https://pubmed.ncbi.nlm.nih.gov/33670194/
Effect sizes moderate; responder variability exists.
Sleep quality / sleep onset latency
Moderate
Population: Adults with and without insomnia
Study type: Systematic review & meta-analysis (5 RCTs, n=400)
Dose context: 600 mg typical (range: 300–600 mg) • Duration: 8–10 weeks

Small but significant improvement in overall sleep (SMD −0.59); stronger effects in insomnia subgroup & at ≥600 mg/day for ≥8 weeks.

Citation: Cheah KL et al. PLoS ONE. 2021;16(9):e0257843.•DOI: 10.1371/journal.pone.0257843•https://pubmed.ncbi.nlm.nih.gov/34559859/
No serious adverse effects reported in included trials.
Perceived stress & anxiety reduction
Moderate
Population: Adults with insomnia and anxiety
Study type: RCT (double-blind, placebo-controlled)
Dose context: 300 mg typical (range: 300–300 mg) • Duration: 10 weeks

300 mg ashwagandha root extract twice daily significantly improved sleep quality, anxiety scores, & mental alertness on rising vs. placebo.

Citation: Langade D et al. Cureus. 2019;11(9):e5797.•DOI: 10.7759/cureus.5797•https://pubmed.ncbi.nlm.nih.gov/31728244/
Dose refers to standardized KSM-66 extract. Stress & anxiety benefits seen across multiple RCTs.
GlycineModerate
Daily •
Buy ingredient →
3000mg
Daytime sleepiness & performance after sleep restriction
Moderate
Population: Healthy adults with partial sleep restriction
Study type: RCT (double-blind, placebo-controlled, crossover)
Dose context: 3000 mg typical (range: 3000–3000 mg) • Duration: 3 nights

3 g glycine before bed significantly reduced daytime sleepiness, fatigue, & cognitive impairment following 25% sleep restriction; mechanism involves core body temperature reduction via SCN NMDA receptors.

Citation: Bannai M et al. Front Neurol. 2012;3:61.•DOI: 10.3389/fneur.2012.00061•https://pubmed.ncbi.nlm.nih.gov/22529837/
Well-tolerated at 3 g; higher doses not well-characterized for sleep specifically.
Collagen synthesis / connective tissue support
Moderate
Population: Recreationally active males
Study type: RCT (mechanistic)
Dose context: 15000 mg typical (range: 5000–15000 mg) • Duration: Acute (pre-exercise)

15 g gelatin (rich in glycine & proline, with vitamin C) before intermittent exercise doubled collagen synthesis markers (P1NP) vs. placebo; glycine is the most abundant amino acid in collagen (~33%).

Citation: Shaw G et al. Am J Clin Nutr. 2017;105(1):136–143.•DOI: 10.3945/ajcn.116.138594•https://pubmed.ncbi.nlm.nih.gov/27852613/
Study used gelatin + vitamin C, not isolated glycine; glycine is rate-limiting for collagen synthesis.

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