Supplement stack calculator
Pick what you take, tell us about you once, and get a combined daily plan. Not medical advice.
Methodology
One shared profile drives all five blocks. A hard cap of 8 timed supplement servings per day triggers a deterministic simplification: creatine once daily, beta-alanine with meals, protein food-first, electrolytes only for long or hot/heavy-sweat sessions. Calories use Mifflin-St Jeor plus an activity multiplier; macros use the same default split as the calorie calculator.
Sources
- Kreider RB et al. ISSN position stand: creatine supplementation. JISSN 2017. PubMed 28615996.link
- Trexler ET et al. ISSN position stand: Beta-Alanine. JISSN 2015. PubMed 26175657.link
- Jäger R et al. ISSN position stand: protein and exercise. JISSN 2017. PubMed 28642676.link
- Sawka MN et al. ACSM Position Stand: Exercise and Fluid Replacement. MSSE 2007. PubMed 17277604.link
- Mifflin MD et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr 1990. PubMed 2305711.link
- National Academies / Institute of Medicine — Dietary Reference Intakes: acceptable macronutrient distribution ranges for adults.link
Frequently asked questions
Can I take these supplements at the same time? Can I take these supplements at the same time?
Creatine, beta-alanine, protein and electrolytes are commonly used together and work in different ways. The stack calculator combines them into one daily plan and checks each one with its own safety gate. Creatine, beta-alanine, protein and electrolytes are commonly used together and work in different ways. The stack calculator combines them into one daily plan and checks each one with its own safety gate.
Do I have to take all four? Do I have to take all four?
No. Tick only the ones you want and the plan adjusts. Many people use just one or two. No. Tick only the ones you want and the plan adjusts. Many people use just one or two.
Are my health answers included in the share link? Are my health answers included in the share link?
No. The share link deliberately strips out every safety and medical flag before it is created — only non-sensitive inputs such as bodyweight and goal are encoded. No. The share link deliberately strips out every safety and medical flag before it is created — only non-sensitive inputs such as bodyweight and goal are encoded.
What happens if one supplement is flagged for me? What happens if one supplement is flagged for me?
Each supplement has an independent safety gate. A red flag on one (for example creatine) suppresses only that block; the others still show. Protein keeps showing the UK baseline for context. Each supplement has an independent safety gate. A red flag on one (for example creatine) suppresses only that block; the others still show. Protein keeps showing the US baseline for context.
When should I take each supplement? When should I take each supplement?
The plan includes a simple timing schedule. As a rule, creatine can be once daily with food, beta-alanine split across meals, protein spread across the day, and electrolytes only for long or hot sessions. The plan includes a simple timing schedule. As a rule, creatine can be once daily with food, beta-alanine split across meals, protein spread across the day, and electrolytes only for long or hot sessions.
Is there a limit to how many servings it will suggest? Is there a limit to how many servings it will suggest?
Yes. If a plan would need more than eight timed servings a day, the tool simplifies it automatically to keep things realistic. Yes. If a plan would need more than eight timed servings a day, the tool simplifies it automatically to keep things realistic.
Will a stack work faster than taking them separately? Will a stack work faster than taking them separately?
No. Each supplement works on its own timeline — creatine and beta-alanine build up over weeks. Combining them is about convenience and consistency, not speed. No. Each supplement works on its own timeline — creatine and beta-alanine build up over weeks. Combining them is about convenience and consistency, not speed.
Is this medical advice? Is this medical advice?
No. It is not a medical device. If you are under 18, pregnant or breastfeeding, or have a health condition or take medication, speak to a GP, pharmacist or registered dietitian. No. It is not a medical device. If you are under 18, pregnant or breastfeeding, or have a health condition or take medication, speak to a physician, pharmacist or registered dietitian.