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Training Volume Support Stack

B84· Mostly solid
Public • 04 Feb 2026

Supports higher training volumes & perceived exertion.

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Training Volume Support Stack
endurancetraining-volumeperformance
L-Citrulline Malate
Daily
MODERATE
8000mg
Taurine
Daily
MODERATE
1500mg
No interactions detected
Each dose includes evidence rationale · doses personalized to your weight
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Clean
Supplements
2
Training load
Unknown
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No duplication, stimulant, interaction, or recovery concerns detected.

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Interaction Analysis
Pharmacokinetic + pair-level checks
Timing optimizations
L-Citrulline Malate
60 min pre-workout
Tmax ~1h. Plasma nitric oxide elevation peaks 60–90 min post-ingestion. (Onset: ~45 min, half-life: ~1.5h)
Taurine
Take ~1h before the intended effect window
Reaches peak plasma concentration in ~1h. Half-life ~1.5h.

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

Supplements
2 items
L-Citrulline MalateModerate
Daily •
Buy ingredient →
8000mg
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, & 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.
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.
TaurineLow
Daily •
Buy ingredient →
1500mg
Aerobic & 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 & 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.
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 & 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.

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