Creatine, beta-alanine, sodium bicarbonate and caffeine — dosed to your body weight, not to a one-size scoop. Enter your weight and pick your supplement.
Tops up your explosive-energy stores (muscle phosphocreatine).
Expected benefit: more strength and power on short, repeated efforts, and better recovery between sets.
Evidence level: solid3.8 g / day
Daily maintenance dose. Timing barely matters: it's consistency that saturates muscle stores.
The doses printed on tubs target an 'average' 70-to-75 kg person. A 95 kg hybrid athlete mechanically under-doses, while a lighter build risks overdosing and its side effects. Creatine, beta-alanine, bicarbonate and caffeine all have weight-dependent efficacy: reasoning in mg/kg, not in 'scoops', changes the result in practice.
The position stands of the International Society of Sports Nutrition (ISSN) express these intakes by body weight: creatine maintenance around 0.03 g/kg/day, beta-alanine ~65 mg/kg/day, caffeine 3 to 6 mg/kg pre-exercise, and sodium bicarbonate 0.2 to 0.3 g/kg before a heavily glycolytic effort. Past individual thresholds, the return plateaus and digestive effects appear.
mg/kg beats the '1 scoop for everyone' dose because it fits your physiology. Two guardrails: beta-alanine is split (max 1.6 g per dose) to avoid tingling, and caffeine is capped (EFSA reference: 400 mg/day). For bicarbonate, you never lower the effective dose: you adapt how you take it to your gastric tolerance. Start at the low end and adjust over several sessions.