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Supplement StacksBest Supplement Stack for Athletes in 2026: What the Research Supports, by Goal
Most supplements marketed to athletes have little evidence behind them. A handful have a lot. Here is what the research supports, what it doesn't, and how to match a stack to your sport.
Key facts at a glance
- Creatine: 3–5 g/day maintains elevated muscle stores; an optional 20 g/day loading phase runs 5–7 days (NIH Office of Dietary Supplements). The ISSN reports intakes up to 30 g/day for 5 years were safe and well tolerated in healthy people (Kreider et al., 2017).
- Caffeine: 3–6 mg/kg body mass consistently improves exercise performance, most often taken about 60 minutes before exercise (Guest et al., ISSN, 2021).
- Protein: 1.4–2.0 g/kg/day suits most exercising people, in doses of 20–40 g spread every 3–4 hours (Jäger et al., ISSN, 2017).
- Dietary nitrate: a meta-analysis of 80 studies found a real but small performance effect (d = 0.174), and no clear effect in highly trained endurance athletes (Senefeld et al., 2020).
- Hydration: the ACSM advises drinking during exercise to avoid losing more than 2% of body weight from water deficit, with plans customized to each athlete's sweat rate (Sawka et al., 2007).
Search "supplement stack for athletes" and you get a wall of tubs, most of which can't back up their promises. The International Olympic Committee puts it bluntly: only a few performance supplements, including caffeine, creatine, specific buffering agents and nitrate, have good evidence of benefit.
That's good news. It means a smart stack is short. You need the products that do the heavy lifting, matched to your sport and taken consistently. Clann13 started in rugby, where repeat sprints, collisions and back-to-back weeks punish anything that doesn't work. This guide applies the same filter to every athlete: football, basketball, soccer, baseball, hockey, track, CrossFit, HYROX, bodybuilding and rugby.
What is a supplement stack, and do athletes need one?
A supplement stack is a small set of products taken together for one goal. For an athlete, that goal is usually some mix of strength, power, repeat-sprint ability, recovery and staying hydrated.
Do you need one? Not before you've sorted food, sleep and training. The IOC consensus statement says a complete nutritional assessment should come before any decision about supplements, and that nutrition usually makes a small but valuable contribution to performance. Supplements sit on top of that base. They don't replace it.
Once the basics are in place, a stack earns its spot by supporting performance directly (creatine, caffeine, nitrate), making daily targets easier to hit (protein, electrolytes), and keeping you consistent: one box is easier to stick with than five orders that run out at different times.
What supplements should athletes take? The evidence, tier by tier
Here's the honest split. The first group has position stands and meta-analyses behind it. The second group is popular, but the evidence is thinner or doesn't apply once your diet is in order.
Strong evidence
Creatine monohydrate. Creatine is the most researched supplement in sports nutrition. The ISSN's 2017 position stand (Kreider et al., Journal of the International Society of Sports Nutrition) states that supplementation raises muscle creatine and is linked to better high-intensity performance and greater training adaptations. The NIH fact sheet describes the usual protocol: an optional loading phase of 20 g/day in four 5 g portions for 5–7 days, then 3–5 g/day. Skip loading and a daily dose gets you there more slowly. For a deeper read, see how creatine affects muscle growth and stamina.
Caffeine. The ISSN's 2021 position stand (Guest et al.) found that 3–6 mg/kg body mass consistently improves exercise performance. For an 80 kg (176 lb) athlete, that's 240–480 mg. The authors note that very high doses, such as 9 mg/kg, come with a high rate of side effects and aren't needed. Team-sport results are mixed, and the authors say caffeine "might not be appropriate for every athlete." Test it in training first.
Protein. The ISSN's protein position stand (Jäger et al., 2017) recommends 1.4–2.0 g/kg/day for most exercising people. That's 112–160 g a day for an 80 kg athlete. Aim for 20–40 g per dose, spread every 3–4 hours. Whole food comes first. Powder is a practical way to close the gap.
Dietary nitrate (beetroot). Nitrate is on the IOC's short list. Most studies used about 500 ml of beetroot juice providing roughly 5–11 mmol of nitrate, taken about 2.5–3 hours before exercise or daily for up to 15 days (NIH ODS). The effect is real but small. Senefeld et al. (2020, Medicine & Science in Sports & Exercise) pooled 80 studies and found a clear effect in recreationally active young men, but no clear effect in well-trained endurance athletes or in the six women-only studies.
Sodium and fluids. The ACSM position stand on fluid replacement (Sawka et al., 2007) is clear on the goal: avoid losing more than 2% of body weight from water deficit during exercise. Sweat rates and sweat sodium vary a lot between athletes, so the ACSM recommends customized plans. Weigh yourself before and after a session to estimate your sweat rate. Drinks with electrolytes and carbohydrate can offer benefits over water alone in certain situations, such as long or hot sessions.
Weaker or limited evidence
BCAAs. Branched-chain amino acids are popular, but the honest read is that the evidence is limited when total protein is adequate. The NIH fact sheet states that studies have not consistently shown BCAA supplements improve performance, build muscle or aid recovery. A 2017 review by Wolfe found no human studies showing that oral BCAAs alone stimulate muscle protein synthesis. They can work as a flavored training drink, but they don't replace a full protein dose.
Nitric oxide amino acids (citrulline, arginine). These are widely used in pre-workouts. They are not on the IOC's short list of supplements with good evidence, so count them as a secondary layer, not a foundation.
Nootropics, NAD+ and methylene blue. Lion's Mane, NAD+ and methylene blue appear in focus and longevity routines. Research in athletes is limited, and we make no performance or health claims for them. Methylene blue in particular draws regulatory attention; if you take prescription medication, talk to your doctor before using it.
| Supplement | Research dose | Evidence | Key source |
|---|---|---|---|
| Creatine monohydrate | 3–5 g/day (optional 20 g/day for 5–7 days to load) | Strong | Kreider 2017; NIH ODS |
| Caffeine | 3–6 mg/kg, ~60 min before | Strong (individual response varies) | Guest 2021 |
| Protein | 1.4–2.0 g/kg/day; 20–40 g per dose | Strong | Jäger 2017 |
| Dietary nitrate (beetroot) | ~5–11 mmol nitrate, 2.5–3 h before | Good, small effect | Maughan 2018; Senefeld 2020 |
| Sodium and fluids | Individual, based on sweat rate | Strong for heavy sweaters and long or hot sessions | Sawka 2007 |
| BCAAs | Varies by product | Limited when total protein is adequate | Wolfe 2017; NIH ODS |
| Nootropics, NAD+, methylene blue | Varies by product | Limited in athletes | No sports consensus |
Creatine, protein and hydration do most of the work for most athletes. Caffeine and nitrate are the best add-ons. If a brand leads with anything else, ask to see the research. We'd rather sell you the boring stuff that works than the exciting stuff that doesn't.
Can you take creatine and electrolytes together?
Yes. There's no known reason to keep them apart, and combining them is simply practical. Creatine works by building up muscle stores over days and weeks, so the daily habit matters more than the exact minute you take it. Mixing it into your hydration drink is an easy way to never miss a day.
That's the logic behind Clann13's Creatine Hydration Powder. Each 10 g scoop lists 5,000 mg of creatine monohydrate, 1,000 mg of sodium, 200 mg of potassium and 60 mg of magnesium. That's a 5 g creatine dose plus a meaningful sodium hit in one drink, which suits heavy sweaters and hot-weather training.
One caution: sodium needs are individual. A lineman in August two-a-days needs far more than a light sweater indoors.
What is the best supplement stack for recovery?
Recovery is mostly sleep, food and training load. Supplements help at the edges:
- Protein after training and through the day: 20–40 g per dose, every 3–4 hours (Jäger 2017). The ISSN also notes that 30–40 g of casein before sleep increases overnight muscle protein synthesis.
- Creatine daily: the ISSN position stand reports research suggesting creatine may enhance post-exercise recovery and help athletes tolerate heavy training loads (Kreider 2017).
- Fluids and sodium: replace what you lost. The ACSM's post-exercise goal is to replace any fluid and electrolyte deficit (Sawka 2007).
If you already hit your protein target, BCAAs add little. Spend the money on protein first.
Which stack fits your sport or goal?
A soccer midfielder, a bodybuilder and a rugby prop need different things. The core science stays the same; the emphasis shifts. Here's how Clann13's stacks map to sports and goals.
| Sport or goal | Main demands | Clann13 stack | Why that box |
|---|---|---|---|
| Rugby | Collisions, repeat sprints, heavy game weeks | Rugby Stack | Creatine plus electrolytes, whey isolate, BCAAs, pre-workout, beetroot |
| Football | Contact, short explosive plays, heat | Rugby Stack | Built for contact sports; protein and sodium for big, sweaty athletes |
| Ice hockey | Short shifts, contact, high intensity | Rugby Stack | Same contact-sport logic |
| Basketball | Jumps, sprints, frequent games | Performance Stack | Creatine for repeat power; hydration for long sessions |
| Soccer | Repeat sprints, high running volume | Performance Stack | Creatine, beetroot and hydration for field sports |
| Track (sprints, jumps, throws) | Maximal power and speed | Performance Stack | Creatine is the best-supported option for short, intense efforts |
| CrossFit and HYROX | Mixed strength and conditioning | Performance Stack | Strength support plus electrolytes for long, sweaty workouts |
| Bodybuilding | Muscle gain, then a cutting phase | Performance Stack, then Shred Stack | Build in the off-season; switch boxes for the leaning-out weeks |
| Baseball | Power, plus focus over long games | Focus Stack or Performance Stack | Focus for game days; Performance for the strength block |
| Masters athletes (40+) | Training for decades | Longevity Stack | A daily routine for people who plan to keep training |
Off the field, the Glow Stack covers skin, hair and nails. It isn't a performance product, and we don't sell it as one.
What's in the Performance Stack?
The Performance Stack is our all-sport box for gym athletes, CrossFit, HYROX and field sports. It contains:
- C13 Creatine Monohydrate: 5,000 mg of creatine monohydrate per serving, single ingredient, unflavored.
- BCAA Post-Workout Powder (Honeydew Watermelon): a flavored BCAA and glutamine drink for around training.
- Nitric Oxide: L-citrulline DL-malate (400 mg), L-arginine HCl (350 mg) and L-arginine AKG (50 mg) per two-capsule serving.
- Beetroot: 1,300 mg of organic beetroot powder per serving.
- Hydration Powder (Lemonade): B vitamins plus calcium, magnesium, sodium and potassium; caffeine-free.
An honest note on beetroot: the label lists beetroot powder, not a nitrate amount. The research doses above come from concentrated juice, so don't assume a capsule matches them. Beetroot, spinach and arugula in your meals add dietary nitrate too.
Rugby and collision sports: where Clann13 started
"We started with rugby because no brand owns this lane." That line is still the brand. Rugby asks for power, speed and the ability to repeat both after a collision. Football and hockey share that profile.
Clann13 is an official supplement partner of American Pro Rugby and the presenting sponsor of APR Tuesday Skills. If you play or follow the game in the US, The Breakdown, APR's newsletter, is worth the sign-up.
The Rugby Stack is built around contact-sport demands:
- Creatine Hydration Powder: 5,000 mg creatine and 1,000 mg sodium per scoop.
- Advanced 100% Whey Protein Isolate (Vanilla): 22 g of whey protein isolate per serving.
- BCAA Post-Workout Powder: a flavored training drink.
- Nitric Shock Pre-Workout (Fruit Punch): contains caffeine, beta-alanine and electrolytes. Check the label for the caffeine amount and dose by your body weight.
- Beetroot: organic beetroot powder capsules.
Supplements only support the work. Pair the stack with real conditioning: a 6-week pre-season conditioning plan, drills for repeat-effort fitness, and speed work focused on acceleration over the first 10 meters. For dosing and timing in detail, read our complete guide to creatine for rugby players.
Rugby taught us that a stack has to survive Saturday, not just look good in a lab. If it works through a tournament weekend, it'll work for a basketball season or a HYROX block. That's why every stack we sell started with the same question: does the evidence hold up under real load?
What does a supplement stack cost?
Every Clann13 stack is five full-size products in one box. Subscribe every 4 weeks or buy once, cancel anytime, with free US shipping. Code STACK20 takes 20% off your first stack (it doesn't apply to the Rugby Stack, which is already bundle-priced).
| Stack | Per box | First box with STACK20 | Per day over 28 days | Five products bought separately at Clann13 |
|---|---|---|---|---|
| Performance Stack | $149 | $119.20 | $5.32 ($4.26 first box) | $206.87 |
| Rugby Stack | $179 | Not eligible | $6.39 | $256.88 |
| Shred Stack | $129 | $103.20 | $4.61 ($3.69 first box) | $189.68 |
| Focus Stack | $129 | $103.20 | $4.61 ($3.69 first box) | $248.88 |
| Longevity Stack | $129 | $103.20 | $4.61 ($3.69 first box) | $219.65 |
| Glow Stack | $129 | $103.20 | $4.61 ($3.69 first box) | $167.88 |
The "separately" column uses our own single-product prices from each stack page. Five separate tubs usually cost more, and they never run out at the same time.
Are supplements safe for drug-tested athletes?
The IOC consensus statement warns that inadvertent ingestion of prohibited substances is a known risk with some supplements. A violation can cost you a season.
If you're tested, check every product against your governing body's rules before you use it. That means the NCAA, your league, WADA or World Rugby, depending on where you play. Clann13 products are third-party tested, but that is not a sport-specific certification, so check with your team's medical staff first. Pre-workouts, with more ingredients, deserve extra care.
Short stacks are safer stacks. Fewer ingredients mean fewer things to check, fewer surprises and an easier conversation with your trainer. Read every label in your box, and if something is unclear, ask before you take it, not after.
Build your 2026 stack
Pick your goal and get five full-size products in one box. Subscribe every 4 weeks or buy once, cancel anytime, free US shipping. Use code STACK20 for 20% off your first stack (not valid on the Rugby Stack).
Build My 2026 Stack See the Performance StackNot sure which stack fits your sport? Send us a message and we'll point you to the right box.
Frequently asked questions
What is the best supplement stack for athletes?
Creatine monohydrate (3–5 g/day), enough protein (1.4–2.0 g/kg/day), electrolytes for heavy sweaters, and optionally caffeine and beetroot nitrate. Those have the strongest research. Match anything else to your sport and goal.
What supplements should a beginner athlete take first?
Start with creatine and, if your diet falls short, protein powder. Get food, sleep and hydration right before adding anything else.
Can I take creatine and electrolytes at the same time?
Yes. Mixing them in one drink is practical and helps you take creatine every day, which matters more than exact timing.
Do I need BCAAs if I already eat enough protein?
Probably not. The NIH fact sheet notes BCAA supplements haven't consistently improved performance, muscle or recovery. A full protein dose covers the same amino acids and more.
How much caffeine should I take before a game?
Research supports 3–6 mg per kg of body mass, usually about 60 minutes before. Start at the low end, test it in training, and avoid it late in the day if it disrupts your sleep.
When should athletes take creatine?
Any time of day works. Creatine builds up in muscle over time, so taking it daily is what counts.
What's the best stack for recovery?
Protein spread through the day, daily creatine, and replacing the fluid and sodium you lose in sweat. Sleep and training load matter more than any supplement.
Can high school athletes use Clann13 stacks?
Our products are labeled for adults. Anyone under 18 should talk with a parent and a doctor first and check their association's rules.
Will supplements cause a failed drug test?
Some supplements on the market have been contaminated with prohibited substances, and the IOC calls this a known risk. If you're tested, check every product against your governing body's rules before you use it.
Which Clann13 stack is best for football players?
The Rugby Stack is built for contact sports, including football and hockey. If your focus is strength and conditioning without contact, the Performance Stack fits.
Keep reading
Sources
- Kreider RB et al.: International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 13 June 2017
- Guest NS et al.: International Society of Sports Nutrition position stand: caffeine and exercise performance. Journal of the International Society of Sports Nutrition, 2 January 2021
- Jäger R et al.: International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 20 June 2017
- Maughan RJ et al.: IOC consensus statement: dietary supplements and the high-performance athlete. British Journal of Sports Medicine, April 2018
- Sawka MN et al. (American College of Sports Medicine): Exercise and fluid replacement, position stand. Medicine & Science in Sports & Exercise, February 2007
- Senefeld JW et al.: Ergogenic Effect of Nitrate Supplementation: A Systematic Review and Meta-analysis. Medicine & Science in Sports & Exercise, October 2020
- Wolfe RR: Branched-chain amino acids and muscle protein synthesis in humans: myth or reality? Journal of the International Society of Sports Nutrition, 22 August 2017
- NIH Office of Dietary Supplements: Dietary Supplements for Exercise and Athletic Performance, Fact Sheet for Health Professionals (accessed November 2026)
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is general information, not medical advice. Talk to your doctor before starting supplements, especially if pregnant, nursing, on medication or managing a medical condition. Athletes in tested sport should check every product against their governing body's rules (for example WADA, World Rugby, the NCAA or their league) before use. Prices and offers are correct as of November 2026 and may change.