Protocols When and how —
When and how —
not just what.
Timing, sequencing, and dosing guides for the supplements that have clinically relevant administration windows.
Active Protocols
All protocols → Built from clinical literature.
Performance
Creatine: daily protocol (no loading)
Maintenance-only. Full saturation in 3–4 weeks without GI discomfort of loading.
01
Take 5g daily — any time of day
Timing is not clinically significant. Consistency is.
02
Mix with water, juice, or protein shake
Absorption is not meaningfully affected by co-ingestion.
03
Expect full saturation by week 4
Strength and endurance adaptations become measurable around weeks 3–6.
04
No cycling required
Long-term use shows no downregulation or safety concern in healthy adults.
Cognitive
Caffeine + L-Theanine: the 2:1 protocol
Sustained alertness and reduced anxiety vs. caffeine alone. Backed by 8+ controlled trials.
01
100mg caffeine + 200mg L-Theanine
Strict 2:1 ratio. Adjust proportionally for higher caffeine tolerance.
02
Take 30–45 min before cognitive task
Peak plasma synergy window is approximately 1–3 hours post-ingestion.
03
Limit to 1–2 doses per day
Cycle caffeine use. Habituated users show diminished performance benefit.
Sleep
Magnesium: timing for sleep
Bisglycinate form, taken 60–90 min before bed, with consistent sleep latency evidence.
01
Take 200–400mg elemental magnesium
Use bisglycinate or glycinate form only — oxide has poor absorption.
02
60–90 minutes before bed
Gives the compound time to reach peak plasma levels during sleep onset.
03
Take consistently for 4+ weeks
Sleep latency effects are cumulative — single-dose testing understates the benefit.
Performance
Pre-workout: optimal timing window
Caffeine and citrulline have different pharmacokinetic peaks — timing both correctly maximises output.
01
Caffeine: 45–60 min pre-training
Peak plasma at ~60 min. Taking it too close blunts early set performance.
02
Citrulline: 60 min pre-training
Citrulline takes 45–60 min to meaningfully raise arginine and NO levels.
03
Beta-alanine: any time — dose daily
Works by saturation, not acute effect. Timing doesn't matter for BA.