Training Volume Support Stack

Public • 2/4/2026

Supports higher training volumes and perceived exertion.

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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

L-Citrulline MalateModerate

Daily • Click to expand

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8000mg

Resistance exercise repetitions to failure

Moderate

Population: Resistance-trained adults

Study type: Systematic review & meta-analysis

Dose context: 8000 mg typical (range: 6000–8000 mg) • Duration: Acute (single dose pre-exercise)

Significant benefit for total repetitions to failure vs. placebo (SMD = 0.20, p = 0.036) with citrulline malate; 8 g acutely prior to upper/lower body resistance exercise.

Citation: Trexler ET et al. Eur J Sport Sci. 2021;21(9):1229–1238.•https://pubmed.ncbi.nlm.nih.gov/34010809/

Pérez-Guisado & Jakeman 2010 RCT (PMID 20386132) found ~52% more bench press reps with 8 g CM vs. placebo.

Aerobic exercise performance / oxygen kinetics / RPE

Moderate

Population: Recreationally active and trained adults

Study type: Systematic review & meta-analysis

Dose context: 6000 mg typical (range: 3000–9000 mg) • Duration: Acute to 7 days

Positive impact on aerobic performance outcomes including lactate, VO2 kinetics, and perceived exertion via nitric oxide-mediated vasodilation; results mixed, effect sizes small.

Citation: Viribay A et al. Nutrients. 2022;14(17):3479.•DOI: 10.3390/nu14173479•https://pubmed.ncbi.nlm.nih.gov/36079738/

Ergogenic effects more consistent for resistance than large-muscle endurance tasks.

Systolic blood pressure reduction

Moderate

Population: Adults; mixed health status (8 trials)

Study type: Systematic review & meta-analysis

Dose context: 6000 mg typical (range: 3000–9000 mg) • Duration: 1–17 weeks

Pooled reduction of −4.1 mmHg systolic BP (95% CI −7.94 to −0.26); diastolic reduction significant only at ≥6 g/day.

Citation: Barkhidarian B et al. J Hum Hypertens. 2019;33(1):10–21.•DOI: 10.1038/s41371-018-0113-1•https://pubmed.ncbi.nlm.nih.gov/30788274/

Antihypertensive effect modest; most consistent with doses ≥6 g/day.

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.