Combining a variety of supplements into stacks can do more than make you big or help you get lean. Here are the best stacks that combine just the right mix of ingredients, whatever your training goal.
Back in the day, bodybuilding nutrition consisted of little more than some protein powder and a blender. Today, however, it’s much more complex. The “craze” for size and the fastest-possible gains has led supplement scientists deeper into the labs seeking more and more scientifically-backed compounds and formulations. The outcomes of such research has given us countless “high-tech” additives and new super supplements, all of which promise to push your gains from average to explosive. As exciting as today’s store shelves may appear, unfortunately, the expansion of products has made choosing which ones to use that much more difficult. MuscleMag has gone ahead and tapped into some of the best research to compile several science-based stacks to meet a complete spectrum of bodybuilding goals, The information is all here, just start with the results you seek.
LEAN MASS STACK
Whey Protein Isolate, Creatine Monohydrate and Honey
The Lowdown: You likely already know that a good-quality whey protein isolate (WPI) is crucial in your supplement regimen when you’re trying to add lean mass. Not only does it provide a complete array of amino acids to promote anabolism, it helps boost your immune system and aids in fat loss. Creatine monohydrate (CM) on the other hand, acts as a cell volumizer by increasing water; increases glycogen resynthesis, which helps to replenish muscular levels of creatine for short-term energy; increases insulin-like growth factor-1 (IGF-1); and has a myriad of other health benefits supported by over two decades of scientific data. Honey is a mix of glucose and fructose, the latter of which actually makes it a relatively slow-digesting carb, perfect for fueling a long workout. It’s commonly known that glucose (simple and fast-digesting) triggers a significant elevation in blood insulin levels, which acts as a potent anabolic stimulus. Many are on the fence about adding sugars to their diets for fear of gaining unwanted weight. What you may not know is that a recent scientific study from Australia has shown consuming whey protein, creatine and carbohydrates together leads to significant increases in strength and lean mass (compared to whey alone or a combination of whey and carbs).
The Dose: Drink three of these shakes per day.
PRE- AND POST-TRAINING STRENGTH STACK
Creatine Monohydrate, Beta-Alanine and Arginine Alpha-Ketoglutarate (AAKG)
The Lowdown: Beta-alanine, a non-essential amino acid found in protein-rich foods, has been shown to increase muscle carnosine levels by 60% in as little as 2–4 weeks, and by greater than 80% after only 10 weeks. Carnosine buffers exercise-related metabolic byproducts that lead to fatigue. And as is the case with creatine, arginine alpha-ketoglutarate (AAKG) has also been shown to boost strength. It promotes vasodilation (widening of blood vessels) during exercise and subsequently augments nutrient delivery and metabolite clearance. Additionally, AAKG has been shown to increase plasma levels of several strength-associated hormones such as growth hormone (GH), insulin, norepinephrine and epinephrine.
The Dose: Mix 3-5 grams of CM, 2 grams of beta-alanine, and 2-5 grams of AAKG into an 8-ounce drink containing glucose (fast-digesting sugars) such as Kool-Aid or Gatorade.
JOINT PROTECTION STACK
Methyl-Sulfonyl-Methane, Glucosamine, Chondroitin, Perna Canaliculus and Vitamin C
The Lowdown: Methyl-sulfonyl-methane (MSM) delivers bioavailable (readily absorbed) sulfur, which forms specialized structural bonds that give rigidity and integrity to connective tissue (i.e., tendons/ligaments/muscle). Glucosamine and chondroitin have both been shown in several scientific studies to relieve joint pain and aid in cartilage repair. Perna canaliculus, derived from the green-lipped mussel (an edible shellfish), has potent anti-inflammatory properties that protect joints and relieve pain. Finally, vitamin C is essential for cartilage maintenance, repair and production.
The Dose: Combine 250 milligrams of MSM, 750 milligrams of glucosamine, 250 milligrams of chondroitin, 200 milligrams of perna canaliculus and 250 milligrams of vitamen C. Mix with 8 ounces of water.
ENERGIZER STACK
Yerba Mate, Caffeine Anhydrous, Xanthinol Nicotinate and Citrulline Malate
The Lowdown: Yerba mate and caffeine are potent central nervous system (CNS) stimulants that have been scientifically proven to increase alertness, focus and exercise intensity. Xanthinol nicotinate is a form of niacin (vitamin B3) that increases brain and muscle blood flow and brain glucose metabolism, and it also leads to increased exercise tolerance. Citrulline malate is a potent form of citrulline (a non-essential amino acid) that combats exercise fatigue, increases time to exhaustion and aids in the production of arginine (a precursor to nitric oxide) to promote greater blood flow in muscle tissue. Take this stack 30 minutes before working out and you should be able to push harder, with more intensity, and for a longer period of time.
The Dose: 2 grams of Yerba mate combined with 3-5 grams of citrulline malate and then mix with 8 ounces of water. Take 100-300 milligrams of caffeine anhydrous along with yerba mate/citrulline malate drink, followed by 150-300 milligrams of xanthinol nicotinate.
GROWTH HORMONE (GH) RELEASING STACK
Mucuna Pruriens, L-Arginine and Fenugreek
The Lowdown: Mucuna pruriens has been shown to significantly increase L-dopa, which is required to augment GH release. L-arginine and fenugreek seeds are also scientifically backed as GH secretagogues (releasing agents). As you know, GH is a potent stimulator of both muscular growth and fat loss, and thus has a significant positive impact on body composition. Together, these supplements potentiate (or enhance) natural GH release through several different pathways.
The Dose: Combine 2 grams of mucana pruriens extract , 2-5 grams of L-argine, and 0.5-1 gram of fenugreek seed extract; mix with 8 ounces of water.
TESTOSTERONE BOOSTER STACK
Tribulus Terrestris, Tongkat Ali and Fenugreek
The Lowdown: Testosterone, as we all know, increases protein synthesis and muscular growth. Together, tribulus terrestris, tongkat ali and fenugreek (plant extracts) have been scientifically proven to boost testosterone production and release via several different mechanisms.
The Dose: Several supplement manufacturers have already combined these herbal extracts into one formulation. Take the product as directed on the label.
SLEEP STACK
Micellar Casein Protein, ZMA, Gamma-Aminobutyric Acid and 5-Hydroxytryptophan
The Lowdown: Compared to all other available proteins, micellar casein is the superior pre-bedtime option. It provides a steady release of amino acids into the bloodstream for up to seven hours, and thus best defends against catabolism (muscle breakdown) while you sleep. Combined with ZMA (a form of zinc), which has been shown to increase IGF-1 and testosterone levels, these supplements promote an anabolic sleep environment. The inhibitory CNS neurotransmitter gamma-aminobutyric acid (GABA) and 5-Hydroxytryptophan (5-HTP), which is a precursor to serotonin, both promote healthy and deep sleep required for GH release, muscular recovery and growth.
The Dose: Combine 30-50 grams of micellar casein protein with 1-3 grams of GABA and 50-100 milligrams of 5-HTP; mix all ingredients with 16 ounces of water.
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