Dedication. It’s the driving force that separates those who want to get the most out of their bodies and those who actually do.

Nonetheless, having the drive to do so isn’t enough. You need to be informed on how to use your training regimen, food intake and supplementation to the fullest. Staring into your cabinet full of supplements can sometimes feel like a puzzle. When am I supposed to take this? Or does this mix with that? It’s a common scenario. We are eager to buy products that claim to produce results, but understanding when and how to use them takes more than just opening your wallet.

Stacking supplements can be complicated, but with a little bit of understanding on how they function within your body, it can be broken down quite simply. You must first have a goal for yourself. Obviously, the supplements you use depend on the results you are striving towards. In many cases, stacking is commonplace among those you look to achieve mass and strength gains or whose goal it is to lose weight or get shredded. Here is a list of highly recommended supplements to achieve mass and strength gains with stacking suggestions:

Whey Protein – It should be a must in everyone’s supplement regime no matter what your fitness goals are. Use a whey isolate protein as a way to rebuild you muscle fibers after a workout. Its rapid absorption makes it perfect for this. If you need some fuel before a workout you can take it 45-60 minutes prior to training. Also use it first thing in the morning to refuel your protein-deprived body. Consume around 30 grams of protein within each shake.

If you’re trying to lose weight or get shredded, a high quality whey protein can help. Having a high thermic effect on the body, protein burns more calories to digest. Stack this with a clinically proven fat burner like Therminex-XS and CLA-80 for body sculpting and watch the transformation begin.

The following can all be stacked with your favorite whey protein:

Nitric Oxide – Kick-start your workout with this popular pre-workout formula. Nitric Oxide is loaded with amino-acids, plant extracts and stimulants that will crank-up the intensity of your workout. Take the suggested amount 30 minutes prior to training on an empty stomach.

BCAA’s – These are great to take before or even during a workout. Leucine, isoleucine and valine are the amino-acids that make up the BCAA formula. They will prolong muscle breakdown and give you more stamina to train harder and for longer. As the basic building blocks of your muscles, amino acids should be a staple in your supplementation. Take around 5-20 grams daily.

Creatine/Beta-Alanine – Creatine has been used for years as a strength and size amplifier. Used in conjunction with beta-alanine, it combines with the amino-acid histidine and forms carnosine. More carnosine equals increased size and strength gains. Take both directly after you finish training. Take 3-5 grams of creatine along with 1-2 grams beta-alanine.

Fast Absorbing Carbs – Waixy Maize and/or maltodextrin are perfect sources of quick digesting carbs for after your workout. When ingesting creatine along with other post-workout supplements it’s always a good idea to use a fast-absorbing carbohydrate as a delivery catalyst. I suggest adding it with your post-workout protein shake.

ALA – It’s an enzyme used to decrease cellular damage, lower blood sugar, and boost energy levels. Fat accumulation is also decreased when using ALA. So even if you’re looking to gain size, you can cut down on any unwanted fat.

Casein – Another awesome dairy-derived protein source. Casein, unlike a whey isolate protein, is very slow absorbing. This is why is it used to combat the catabolic state our body enters during sleep. By slowly feeding our bodies with protein at night we can prolong the muscle breakdown process that occurs during our sleep. A casein protein shake is a perfect snack right before bedtime. Casein is added to many whey protein isolates for the purpose of gaining mass.

Tags: high performance nutrition, sports nutrition, supplementing, supplements

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