Stress-Resilient Training Stack

Public • 2/4/2026

Supports training consistency under physical and mental stress.

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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

AshwagandhaModerate

Daily • Click to expand

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600mg

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, and 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 and 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 and 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, and 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 and anxiety benefits seen across multiple RCTs.

GlycineModerate

Daily • Click to expand

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3000mg

Daytime sleepiness and 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, and 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 and 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.