Public protocol · onset
Female Performance Starter
A 12-item training-day stack for output, energy, and recovery.
Wake
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Electrolyte Mix 1 serving
Especially useful during luteal phase heat sensitivity, travel, or long sessions.
Morning
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Creatine Monohydrate 3-5 g
Take daily; timing is less important than consistency.
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Omega-3 (EPA/DHA) 1.5 g combined
Take with food; choose third-party-tested brands.
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Vitamin D3 + K2 2000 IU + 90 mcg
Confirm dose with labs if using higher amounts.
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B-Complex (active) 1 serving
Useful when diet, stress, or training load increases demand.
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Iron Bisglycinate 18 mg
Only use if ferritin or iron status is low; take away from coffee, tea, calcium.
Pre-workout
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Caffeine 100-200 mg
Avoid within 8 hours of bedtime; reduce dose if sensitive.
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L-Citrulline Malate 6 g
Take 30-45 minutes before training.
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Beta-Alanine 3.2 g
Tingling is common; split dosing if uncomfortable.
Post-workout
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Whey or Plant Protein 25 g
Use as needed to hit daily protein targets.
Evening
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Magnesium Glycinate 300 mg
Useful for evening downshift and sleep quality.
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Tart Cherry Extract 500 mg
Commonly used around hard blocks for soreness and sleep support.