Physical Performance Protocols
Performance optimization operates on three timescales: acute (today's session), accumulative (week-to-week adaptation), and structural (long-term tissue quality).
Mechanism Overview
Acute performance is driven by ATP availability (creatine), neural drive (caffeine, Alpha-GPC), and oxygen delivery. Accumulative adaptation requires cortisol management (Ashwagandha) and recovery signaling. Structural gains depend on protein synthesis support and hormonal optimization.
Recommended Foundation Stack
The performance foundation: Creatine Monohydrate (5g daily, non-negotiable) + Ashwagandha KSM-66 (600mg pre-workout, for cortisol blunting) + Omega-3 (2g EPA/DHA, for inflammation management and muscle protein synthesis signaling).
Track: 1RM progression, VO2max trend, HRV recovery score, body composition (DEXA or calipers).
All Protocols — Ranked by Efficacy Score
Frequently Asked Questions
Is Creatine safe for long-term use?
Creatine Monohydrate is the most studied supplement in existence with over 30 years of safety data. Long-term use at 3-5g/day shows no adverse effects in healthy individuals. Hydration is the only meaningful consideration.
Does Ashwagandha improve strength?
Clinical trials (KSM-66 specifically) show statistically significant improvements in bench press and leg extension 1RM compared to placebo at 600mg/day over 8 weeks, attributed to cortisol reduction and testosterone support.
When should I take Creatine?
Timing matters less than consistency. Daily loading is the goal. Post-workout with a carbohydrate source marginally improves uptake via insulin signaling, but pre-workout or morning are equally effective.
Other Goal Protocols
* Clinical protocols are for educational purposes only. ChemGrade does not provide medical advice. Consult a physician before beginning any supplementation protocol.