Supplement Stacking 101

 

 

Confused about what you need for a great stack? One of our twitter followers, @BDub7473 requested assistance in finding a proper stack to help him achieve his fitness goals. The following is a quick guide to help you create the best stack & meet your fitness goals. Being a supplement junkie can be difficult and expensive. Stacking your supplements wisely can help you get the best bang for the buck.In addition, stacking supplements can seem much more confusing than it needs to be.  One of the best ways to get the full benefit of your supplements is by stacking them together.There are a lot of things to consider when creating your own supplement stack. So many people have so many different goals that we could not possibly cover all of them.Stacking supplements works great, if done properly. If done haphazardly, it can cause unpleasant, if not outright dangerous, side effects. This is essentially what we are going for when stacking supplements. Using complimentary items that can INCREASE each others effectiveness.

 

Always Read The Warning Labels:

Warning: Individuals with [certain conditions], should use only as directed by a physician. Do not exceed the recommended dosage. The recommended dose for this product contains about as much caffeine as 2-3 cups of coffee. Limit the use of caffeine-containing medications, foods or beverages while taking this product because too much caffeine may cause nervousness, irritability, sleeplessness, and occasionally a rapid heart beat.

 

 

 

Lean Mass Stacking:

The key here is recovery and priming the anabolic environment. The need is for protein and nutrient delivery to the muscles and enough calories to allow for growth. Items like creatine and NO supplements can assist in muscle recovery and increased blood flow.

Consuming a blend of protein and carbs before and after the workouts will help ensure energy through the workout and help speed up the recovery process after the workout. Remember, you grow OUTSIDE the gym.

Morning Lifter:
Pre-workout stimulant, whey isolate, whey protein blend, carb source, creatine (if you can use monohydrate it is cheap and flavorless, I cannot use it so I often opt for creatine ethyl ester), casein protein.

Pre-workout – Pre-workout stimulant and several caps of CEE with 1 scoop whey isolate and 3/4 scoop carb source in ice water. Post workout – several caps of CEE with 2-3 scoops whey protein blend and 1 full scoop carb source in ice water. Before bed – 2 scoops casein.

Evening Lifter:
Amino acids, whey isolate, carb source, creatine ethyl ester, casein protein. Pre-workout – Amino acids with several caps of CEE. Post workout – 1 scoop whey isolate with 1 scoop carb source and several caps of CEE. Before bed – 2 scoops casein protein.

Advanced Lean Mass Stacks

Morning Lifter:
Pre-workout stimulant, BCAA’s, carb source, whey isolate, whey protein blend, NO supplement, creatine, casein protein. Pre-workout – BCAA’s, 3/4 scoop carb source, 1 scoop whey isolate in water. Pre-workout stimulant, creatine, and NO supplements. Post workout – 2 scoops whey protein blend with 1 full scoop carb source and creatine. Before bed – 2 scoops casein protein.

Evening Lifter:
BCAA’s, carb source, whey isolate, NO supplement, creatine, casein protein. Pre-workout – BCAA’s, 3/4 scoop carb source, 1 scoop whey isolate in water. Creatine and NO supplements. Post workout – 1 scoops whey isolate with 1 full scoop carb source and creatine. Before bed – 2 scoops casein protein.

Fat Loss Stacking:

The goal is to reduce body fat levels. Since muscle is basically the only thing that truly “burns calories”, it is essential to help the body to KEEP the muscle and burn the fat.

Thermogenics can assist in helping to increase the metabolic rate. Plenty of quality protein will assist in keeping muscle from being burned as fuel. Good complex carbohydrates will help keep energy levels up while eliminating big insulin spikes that may allow the body to store more fat.

Morning Lifter:
BCAA’s, thermogenics, whey blend, glutamine, creatine, casein protein. Pre-workout – BCAA’s in water. Thermogenic and creatine. Post workout – 2 scoops whey protein blend, 10g glutamine, with 1/2 scoop carb source and creatine. Before Bed – 2 scoops casein protein.

Evening Lifter:
Non-caffeinated thermogenic, BCAA’s, carb source, whey isolate, glutamine, creatine, casein protein. Pre-workout – BCAA’s in water and Creatine. Post workout – 1 scoop whey isolate, 10g glutamine, with 1/2 scoop carb source and creatine. Before bed – 2 scoops casein protein.

Advanced Fat Loss Stacks

Morning Lifter:
BCAA’s, thermogenics, whey blend, glutamine, creatine, NO supplement, casein protein. Pre-workout – BCAA’s in water. Thermogenic, creatine, and NO supplements. Post workout – 2 scoops whey protein blend, 10g glutamine, with 1/2 scoop carb source and creatine. Before bed – 2 scoops casein protein.

Evening Lifter:
Non caffeinated thermogenic, BCAA’s, carb source, Whey isolate, glutamine, NO supplement, Creatine, Casein protein. Pre-workout – BCAA’s in water, creatine and NO supplements. Post workout – 1 scoop whey isolate, 10g glutamine, with 1/2 scoop carb source and creatine. Before bed – 2 scoops casein protein.

 

Basic Health Stacks:

Goals vary here greatly. Getting enough vitamins from food to keep recovery optimum is difficult. Some people, like me, have [certain problems] that need to be addressed as well as just basic joint care if someone lifts heavy. Men and women have different specific body functions that need support. I will show some basic stacks that my wife and I have used.

Joint Care
Glucosamine, MSM, and Cissus

If the supplement also has chondroitin, that is great, but I have personally not noticed a difference with or without it. This stack is one of those that I did not know I needed until I started taking it and stopped.

Vitamins & Antioxidants
Multivitamin, Antioxidant, possibly Greens Food

It is very difficult to get enough vitamins and minerals to support an active lifestyle with the amount of processing that occurs to most of our foods. If you are like me, you may not get enough of the green stuff to provide these.

Men’s Care
Zinc, Saw Palmetto, Calcium Magnesium Blend, Green Food supplement, and multivitamin without iron

Men need prostate support and do not need additional iron supplements.

Women’s Care
Multivitamin with Iron, Calcium Citrate, and Green Food Supplement

Women need additional iron and definitely need additional calcium, especially if dairy consumption is low.

 

 

 

 

 

You can read the Full Stacking Guide At BodyBuilding.com

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