Your personalized stack

B87· Mostly solid

Public • 19 Mar 2026

Built from your selected goals, constraints, diet, & the supplement evidence library. You can edit doses & timing.

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Your personalized stack

strength recovery daily

Beta-Alanine

Daily (any time)

HIGH

4800mg

Creatine Monohydrate

Daily (any time)

HIGH

5000mg

HMB (Beta-Hydroxy Beta-Methylbutyrate)

Daily (any time)

MODERATE

3000mg

No interactions detected · 1 synergy found

Each dose includes evidence rationale · doses personalized to your weight

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AI risk assessment

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Stack pre-check

No personal data connected — connect wearables or upload bloodwork for a personalised check

Clean

Supplements

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

1 synergyNo conflicts

Synergies detected

Synergy

Creatine + Beta-Alanine: performance synergyPMID:25289715

Creatine supports phosphocreatine replenishment (power), while beta-alanine supports buffering capacity via muscle carnosine. Combination studies report improved repeated high-intensity performance versus baseline or single-agent arms in some protocols.

→Take together pre-workout or with meals. Beta-alanine tingling is reduced when split into smaller doses.

Timing optimizations

Beta-Alanine

Pre-workout (split doses)

Paresthesia (tingling) is dose-dependent — split into 1–1.6g doses. Works acutely to sustain carnosine levels pre-exercise. (Onset: ~30 min, half-life: ~2.5h)

Creatine Monohydrate

Post-workout or with carbohydrate

Insulin-mediated creatine uptake. Post-workout carbohydrate enhances muscle creatine loading. Timing matters less for maintenance. (Onset: ~1h, half-life: ~3h)

HMB (Beta-Hydroxy Beta-Methylbutyrate)

Take ~1h before the intended effect window

Reaches peak plasma concentration in ~1h. Half-life ~3h.

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

Supplements

3 items

Beta-AlanineHigh

Daily (any time) • Beta-alanine •

4–6 g/day for ≥4 weeks significantly augments muscle carnosine (intracellular pH buffer) & improves exercise lasting 1–4 min; no benefit for efforts <60 s.

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4800mg

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) & 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 & 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.

Creatine MonohydrateModerate

Daily (any time) • Creatine monohydrate •

Consistent improvements in strength, power, & training volume; safe for long-term use (up to 30 g/day for 5 years studied). Loading optional; maintenance commonly 3–5 g/day.

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5000mg

Trade-offs & context

Tolerance

Water retention of 1–2 kg in the first week (intramuscular, not fat)

Tolerance

GI discomfort — bloating and cramping; spread loading doses across the day

Context: loading phase >10g/day

Note

Non-responders (~25–30%) see minimal benefit regardless of dose

Short-term memory & reasoning

Moderate

Population: Healthy adults (6 RCTs, n=281); larger effects in older adults

Study type: Systematic review of RCTs

Dose context: 5000 mg typical (range: 3000–20000 mg) • Duration: 4–12 weeks

Oral creatine may improve short-term memory & intelligence/reasoning in healthy individuals; effect on other cognitive domains unclear.

Citation: Avgerinos KI et al. Exp Gerontol. 2018;108:166–173.•DOI: 10.1016/j.exger.2018.04.013•https://pubmed.ncbi.nlm.nih.gov/29704637/

Cognitive benefits most consistent in aging or sleep-deprived populations & those with lower dietary creatine (e.g., vegetarians).

Strength / power performance

High

Population: Healthy adults; athletes and recreationally trained

Study type: ISSN Position Stand (comprehensive review)

Dose context: 5000 mg typical (range: 3000–5000 mg) • Duration: 4–12+ weeks

Consistent improvements in strength, power, & training volume; safe for long-term use (up to 30 g/day for 5 years studied). Loading optional; maintenance commonly 3–5 g/day.

Citation: Kreider RB et al. J Int Soc Sports Nutr. 2017;14:18.•DOI: 10.1186/s12970-017-0173-z•https://pubmed.ncbi.nlm.nih.gov/28615996/

Non-responders (~25–30%) exist; vegetarians/vegans tend to show larger gains.

HMB (Beta-Hydroxy Beta-Methylbutyrate)Low

Daily (any time) • — •

Meta-analysis of 21 RCTs (n=1,935) found HMB supplementation at 3 g/day for >12 weeks increased appendicular skeletal muscle mass by 1.56 kg, lean mass by 0.28…

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3000mg

Skeletal muscle mass & strength in clinical populations

Low

Population: Mixed clinical populations (ICU, cancer, elderly, surgical)

Study type: systematic review and meta-analysis of RCTs

Dose context: 3000 mg typical (range: 3000–3000 mg) • Duration: 6–52 weeks

Meta-analysis of 15 RCTs (n=2,137) found HMB-containing supplements increased muscle mass & showed strong evidence for improving muscle strength; effect sizes were modest & further high-quality studies were recommended.

Citation: Bear DE, Langan A, Dimidi E, et al. β-Hydroxy-β-methylbutyrate and its impact on skeletal muscle mass and physical function in clinical practice: a systematic review and meta-analysis. Am J Clin Nutr. 2019;109(4):1119-1132.•DOI: 10.1093/ajcn/nqy373•https://pubmed.ncbi.nlm.nih.gov/30982854/

Skeletal muscle mass & physical function in adults over 50

Moderate

Population: Adults aged 50+ years

Study type: meta-analysis of RCTs

Dose context: 3000 mg typical (range: 3000–3000 mg) • Duration: >12 weeks

Meta-analysis of 21 RCTs (n=1,935) found HMB supplementation at 3 g/day for >12 weeks increased appendicular skeletal muscle mass by 1.56 kg, lean mass by 0.28 kg, handgrip strength by 0.54 kg, & improved gait speed & chair-stand performance.

Citation: Li N, Chen S, He Y, et al. Effects of oral supplementation of β-hydroxy-β-methylbutyrate on muscle mass and strength in individuals over the age of 50: a meta-analysis. Front Nutr. 2025;12:1519261.•DOI: 10.3389/fnut.2025.1522287•https://pubmed.ncbi.nlm.nih.gov/40248035/