Collection · Performance & Recovery
Train hard. Recover harder Performance & Recovery.
Creatine monohydrate, electrolytes, whey isolate, joint stack, sleep stack. The performance and recovery inputs we audited against 30+ years of training-science literature.
A letter from the formulator
Performance is built in the recovery window.
I came to Meridian from twelve years in strength and conditioning — collegiate, then private-sector with masters and senior athletes. The pattern I kept seeing across populations was that supplements were the input most people obsessed over and got the least return from, because the products they were buying were under-spec'd against the literature they thought they were buying into.
The Performance & Recovery line is built around the inputs with the cleanest training-science evidence base. Creatine monohydrate — over 1,000 published trials, the most-studied performance ingredient in history. Whey isolate post-session for the protein-synthesis window. Electrolytes (specifically sodium chloride at 800-1500mg per liter, three to five times what's in the popular sports drinks) for sustained sweat output. A joint stack built around UC-II undenatured collagen, AKBA-standardized Boswellia, and Meriva curcumin — three different mechanisms layered.
And the Sleep Stack. Recovery is built in the sleep window. Most sleep products are 90% melatonin and 10% theater; melatonin works for circadian-rhythm correction and doesn't deepen sleep architecture. Our Sleep Stack uses magnesium, apigenin, and glycine — three mechanisms, zero melatonin, the only sleep-support product I take myself.
The Pre-Train is intentionally caffeine-free — citrulline malate, beta-alanine, betaine at the dose ranges used in the human RCTs. Add your own caffeine. Decoupling lets you cycle stimulants independently from the structural ingredients, which actually benefit from continuous saturation.
What I'd recommend for someone training 4-6x/week: creatine daily, whey isolate post-session, electrolytes during anything over an hour, magnesium glycinate or the full Sleep Stack at night. The Joint Stack if you're 35+ or have a history of connective-tissue issues. Pre-Train on hard days only.
Director of Athlete Programs · Meridian Nutritionals · Boulder, CO
6 products in this collection
Recovery · Cognitive
Creatine Monohydrate 5g
$34· sub $29
Sleep · Recovery
Sleep Stack
$48· sub $41
Recovery
Whey Isolate 90
$62· sub $53
Recovery · Energy
Endurance Electrolytes
$36· sub $31
Joint · Recovery
Joint & Connective Tissue
$52· sub $44
Energy · Recovery
Pre-Train Stim-Free
$44· sub $37
How to stack these
The performance & recovery sequence.
- 01
Daily-saturation: creatine.
5g daily, any time of day, no loading needed. Saturates muscle creatine stores in ~28 days. The most-studied supplement in performance science. Consistency matters more than timing — don't break the daily streak.
- 02
Intra-session: electrolytes.
1 stick per 60-90 min of sustained sweat output. 1000mg sodium per stick — the dose the endurance literature actually uses, not the sub-clinical doses in most sports drinks. Hot-weather and sauna protocols benefit even more.
- 03
Post-session: whey isolate.
27g protein within 60 min of session end. Triggers the mTOR pathway through the 2.7g leucine content (the dose above the leucine threshold). Cross-flow microfiltered, zero lactose, no artificial sweeteners.
- 04
Pre-bed: Sleep Stack.
3 capsules, 30-45 min before bed. Magnesium + apigenin + glycine, zero melatonin. The most underrated recovery tool is eight hours of deep sleep. If you're tracking HRV or sleep depth, this is where you'll see the move.
- 05
On hard days: Pre-Train + your own caffeine.
1 scoop 30 min pre-session. Citrulline malate, beta-alanine, betaine at the published dose ranges. Stim-free — add 100-200mg caffeine from your preferred source. Don't run this every day; the beta-alanine effect is from daily saturation, the rest is acute.
For Sport
COA · Every Batch
No Animal Inputs
No Synthetic Dyes
Mechanism FAQ
What we get asked the most.
Q.01Do I need to cycle creatine?
No. Cycling creatine was a holdover from the loading-phase era — the daily 5g maintenance dose doesn't require cycling and has 30+ years of safety data at that intake. Some athletes pause during de-load weeks for personal preference; there's no physiological reason to.
Q.02When should I take electrolytes — only during workouts?
Endurance sessions over 60 minutes, hot-weather training, sauna protocols, and the morning after heavy nights are the most common windows. Some athletes on lower-carb or carnivore diets benefit from 1 stick first thing in the morning. The sodium is what most people are under-doing.
Q.03Can I take the Sleep Stack every night?
Yes — the three actives (magnesium, apigenin, glycine) don't downregulate the endogenous pathways the way melatonin does at supraphysiologic doses. Magnesium status is genuinely improved by daily supplementation in most adults. Glycine and apigenin work acutely on the night you take them with no residual effect.
Q.04Whey isolate vs whey concentrate vs plant protein?
Whey isolate has the cleanest amino-acid profile per gram, lowest lactose, and the most-studied protein-synthesis response. Plant proteins (pea, hemp, soy) work but require larger total servings to hit the same leucine threshold. Pick what fits your gut and your dietary practice — both meet the recovery goal.
Q.05Will the Pre-Train mess with my sleep if I take it late?
The Pre-Train itself is non-stimulating (no caffeine). The caffeine you add is the variable. If you train in the evening, either drop the caffeine entirely or cap it at 50-100mg from a clean source. The beta-alanine and citrulline don't affect sleep.
Q.06Joint Stack — when should I expect to feel it?
The UC-II undenatured collagen mechanism operates through oral tolerance in the gut-associated lymphoid tissue, which takes 6-8 weeks for the full immune-modulatory effect. The curcumin and Boswellia work on shorter timeframes. Most users report subjective changes around week 4-6.
Q.07I'm a master's athlete (40+). What changes?
Most things don't. The biggest shifts at 40+ are adding the Joint Stack (UC-II + Boswellia + curcumin), being more aggressive on the Sleep Stack (sleep architecture compresses with age), and considering the ubiquinol form of CoQ10 if you're in any cardiovascular-screening conversation with your doctor.
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