In the following list, if dosed 3x/day, 6 hours apart, is there anything that would cause an overdose effect in any cohort that would result in poor performance during training, excessive midday/evening exhaustion, sleep disturbances, and/or off target perception of RPEs, assuming diet and sleep is controlled?
Creatine - 2 tsp
Citrulline malate - 2 tsp
Betaine/TMG - 1 tsp
HMB - 1 tsp
Beta alanine - 1 tsp
L-carnitine - 1 tsp
Magnesium - .5 tsp (only 2x/day)
Lots of milk - not GOMAD or anything close, just an easy way to close macros without cooking.
In process of elimination trying to figure out what’s made my lifts drop off a cliff this week, despite eating correctly and going to bed with 9 hours of sleep available to me. Just started this week when I doubled down on everything (values above typically half cooperating what’s listed) operating under the same assumption as “more creatine may be beneficial with greater lean mass”. Thanks in advance.
I would not recommend taking magnesium or L-carnitine. Magnesium may be making you a bit tired, but the rest of the symptoms are unlikely to be caused by supplement overdoses compared to programming and life stuff.
I don’t know the dosing of these supplements in tsp off the top of my head, but there’s no reason to take more than 0.05mg/kg creatine for any reason. I’m not sure I’d break up the dosing into 3x/day for any reason either.
My recommended doses for those supplements are reflected in the Peri-Rx supplement.
tl;dr- skip l carnitine and magnesium. Stop trying to micromanage supplementation. Adjust dosing to current guidelines.