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Male Performance Starter

A 12-item training-day stack for output, energy, and recovery.

12 items performanceenergy

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Wake

Electrolyte Mix 1 serving

Especially useful on training days or in heat.

Morning

Multivitamin (men's) 1 serving

Insurance for nutrient gaps; not a replacement for diet.
Vitamin D3 + K2 5000 IU + 90 mcg

Re-test 25(OH)D after 8-12 weeks; aim 40-60 ng/mL.
Fish Oil (EPA/DHA) 2 g combined

Target ~1g EPA for athletic populations.
Ashwagandha (KSM-66) 600 mg

Studied for testosterone support in active men.

Pre-workout

Caffeine 200 mg

From coffee or anhydrous; avoid within 8 hours of bed.
L-Citrulline Malate 6 g

Take ~30-45 min pre-training.
Beta-Alanine 3.2 g

Tingling sensation is harmless; split doses if uncomfortable.

Post-workout

Creatine Monohydrate 5 g

Most studied performance supplement; take daily.
Whey Protein Isolate 25 g

Within ~2 hours of training.

Evening

Magnesium Glycinate 400 mg

If you already use ZMA, you may not need additional.

Night

ZMA (Zn + Mg + B6) 1 serving

Take on empty stomach away from dairy/calcium.