The effectiveness of your workouts is hugely enhanced by taking great supplements. Supplements complement your hard work and commitment at the gym in a great way, making your journey to health, training and fitness a lot of fun and far more effective than otherwise.
Nevertheless, there is another way to improve the effectiveness of your supplements themselves further, and that is by combining two or more supplements. This process, called stacking, derives its advantages from how some supplements complement each other perfectly when they are combined.
What is a Stack?
This will become a supplement stack that enhances the effectiveness of your workout in a much better way than if you used any one of them alone. The pre-workout supplement will help your body prepare itself to handle the rigors of the workout, and the whey protein supplement will enable your muscles to gain optimum benefit from the workout.
Benefits of a Stack
There are several reasons to go in for stacks instead of single supplements, and some of them include:
It helps you achieve fitness targets more efficiently than before – Working out well and eating right are the two most basic elements of being fit and healthy and building a great body. However, including supplements in your daily routine takes this journey to an entirely new plane. Stacks take you to next level above single supplements.
Stacks give you new possibilities when it comes to taking advantage of supplements – You really don’t need to be highly knowledgeable about the various benefits of supplements to take advantage of stacks. A basic knowledge is good enough. Moreover, there are stacks targeted specifically for various fitness goals, such as muscle building, endurance, etc.
Stacks can help you save money – Purchasing stacks can potentially save you money as collections or combinations of supplements are usually priced cheaper than single items.
Using stacks is a highly effective technique to take your fitness regimen a few notches higher.
Some Precautions About Stacking Supplements
An ideal time you can use any stack is between six and eight weeks, after which it is imperative that you go off stacks for about four to six weeks. It would be unwise to go beyond this period before taking a break.
Check with your doctor for any preconditions or health issues before taking the stacking route.
Strictly adhere to the recommended dosage.
Beware of taking too much supplements or stacks. For example, some people get skin rashes or blisters if Vitamin C is consumed in excess.
Avoid excesses of all kinds, and listen to your body.
Supplement Stacks for Building Size and Strength
Stack # 1
combines protein, multivitamins, creatine ethyl ester, nitric oxide, glutamine, and a test booster. Let us look at each element in greater detail to understand how the various supplements complement one another to produce great results for you.
Protein: An essential element to fitness and bodybuilding, you can include proteins in any one of the following forms:
Whey Protein Isolates – This is the purest form of protein consisting of only 5% to 10% of fat and/or lactose, with the balance of 90% to 95% bring protein.
Whey Concentrate – While this form is not as pure as the isolates, the hydrolyzed versions enable easy digestion as the protein is broken down into peptides.
Metamyosyn Protein Blends – These blends combine the power of casein and whey, giving you the blended power of slow- and fast-acting proteins in one solution.
Milk-Based Protein – This is a slower digesting protein and is great when you know that you are going to be without a protein source for some time, such as sleeping times.
Multivitamins – This element ensures that your body gets all the essential nutrients needed to keep it fit and achieve your fitness goals. Many vitamins are connected to different aspects of the muscle-building process. Multivitamin tablets are to be taken once a day along with a meal.
Creatine Ethyl Ester – This form of creatine is absorbed much more easily than the standard creatine monohydrate. This needs to be taken twice a day – once immediately after you finish your workout and another six to eight hours either before or after. As proteins hinder absorption of creatine ethyl ester, you must wait at least 30 minutes after a dose before you eat a meal or have your protein shake.
Nitric Oxide – This enhances the pump and increases size and strength. The dosage of nitric oxide is three to four tablets or capsules thrice a day on an empty stomach.
Glutamine – Glutamine forms the largest percentage of amino acids in your muscles. The recommended dosage is 20 grams a day – 10 grams added to the pre-workout drink and another 10 grams added to the post-workout drink.
Testosterone Booster – The testosterone formula that you take should contain several of the following herbs/nutrients:
Tribulus Terrestis – Protodioscin is the active ingredient in this herb and is used in nearly all the popular testosterone formula products. Check the label to see at least 45% protodioscin. Moreover, check for “standardized extract” in the label to ensure potency of the active ingredient.
Long Jack – This is an herb found in the rainforests and is known to have a direct impact on the production of testosterone in your body.
Zinc – This is an essential element that is needed to synthesize testosterone and proteins, too.
There are many more herbs and nutrients that have found their way into testosterone formula products. It is wise to stick to an established and accepted brand.
Any product that contains two or more of the below-listed elements will help boost testosterone production. These elements work in a natural way by increasing your body’s ability to release this hormone.
Omega-3 fatty acids – This is involved in the production of hormones and also helps in lubricating joints, which facilitates easy movement.
Joint Formula – A glucosamine-based joint formula is to be taken three times a day, although limited to 1500 mg glucosamine and 1200 mg of chondroitin. You can adjust the daily dosage depending on the strength of the product you use.
Cortisol blocker – Cortisol or phosphatidyl-serine is a catabolic hormone because it breaks down muscles. When you block cortisol production, you are effectively increasing the production of testosterone. This needs to be taken one to three times a day along with your meal(s).
Here is a sample of how this stack can be consumed:
- Wake-up time – a quick protein shake 30 min later – creatine/nitric oxide
- Breakfast – testosterone and joint formulas, omega-3, multivitamins, cortisol blocker
- Between breakfast and lunch – a protein shake
- An hour after lunch – nitric oxide
- Between lunch and dinner – a protein shake
- Dinner – testosterone and joint formulas, omega-3, cortisol blocker
- An hour later – creatine/nitric oxide
- Before bed – a protein shake
On the days you work out, take the pre-workout supplement along with nitric oxide about 45 to 60 minutes prior and creatine after the workout; 30 minutes later, take the post-workout drink.
Stack # 2
The items listed in stack # 1 are extremely effective and expensive, too. So here is another stack that is more economical and still good enough to build size and strength. This stack is more popular than the one mentioned above owing to the difference in pricing.
- Creatine ethyl ester
- Nitric oxide
- Test booster
This stack has a few elements removed as compared to stack # 1. This will cut down costs for you while still delivering good results. The same guiding principles and schedule as stack #1 exist for this stack, too. Simply ignore the schedule of the eliminated products/formulas.
Stack # 3
This stack consists of the following:
- Creatine Monohydrate
- Nitric oxide
You can save money with this stack because of the switching of the following products:
- The single product Tribulus instead of testosterone formula
- Creatine monohydrate instead of creatine ethyl ester
Tribulus is the core herb used in nearly all the testosterone formula products, and hence, using it by itself will be fairly effective for you while cutting costs considerably. By replacing the more expensive creatine ethyl ester with the standard creatine monohydrate, an economical plain white powder, you will get decent effectiveness for size and strength while cutting costs.
When you use the standard creatine monohydrate, it is important to start with this routine: 5 grams mixed with about 6 to 8 oz. of either apple or grape juice to be consumed four times a day for four days. After the first four days, you can reduce it to one to two times a day.
Moreover, protein does not compete with creatine monohydrate for absorption, unlike creatine ethyl ester. For stack #3, here is a recommended schedule:
- Wake-up time – a quick protein shake
- 30 min later – creatine
- Breakfast – tribulus, multivitamins
- Between breakfast and lunch – a protein shake
- An hour after lunch – nitric oxide
- Between lunch and dinner – a protein shake
- Dinner – tribulus
- An hour later – creatine/nitric oxide
- Before bed – a protein shake
Stack # 4
This is a great beginner stack and is easy on the wallet. You can use this simple yet good stack to begin with, and then increase the complexity and the number of formulas gradually. Stack #4 consists of:
- Creatine Monohydrate
Supplement Stacks for Building Strength and Endurance
Endurance requires you to spend hours doing continuous activity, whether it is running 40 to 50 miles every week or cycling 150 to 200 miles every week or swimming innumerable laps in the pool. Building endurance requires you to focus a lot more on what you are eating, as these kinds of physical activities can put extreme demands on your body.
Here is a list of supplements you must consider to include in your strength and endurance-building stack.
Beta-Alanine – This wonder supplement is known to delay fatigue and improve performance during high-intensity activities. It is also a great supplement for building endurance despite the misplaced belief that building endurance happens only with low-intensity workouts. Endurance techniques also include lifting, race pace, and tempo runs, for which beta-alanine is a great supplement for improved performance.
This is how beta-alanine works: When you perform high-intensity exercises and regimes, a lot of hydrogen ions are accumulated in your body. These hydrogen ions lower the pH of your body, resulting in fatigue. Beta-alanine is a derivative of amino acid. It is known to build up intramuscular carnosine content. This carnosine helps the body to build a buffer against the action of hydrogen ions, thus delaying fatigue and improving performance.
Recommended dosage: Beta-alanine is to be consumed in doses of 800 grams throughout the day limited to a total of about 3 to 6 grams a day. The staggered dosage helps reduce the effects of paresthesia, a temporary numbness or tingling sensation similar to a limb “falling asleep.”
Side Effects of Beta-Alanine Supplements – While oral intake of beta-alanine has no reported side effects, high doses could result in tingling and flushing.
Caffeine – This has been in use to build endurance and strength for a long time now. It provides a quick-acting pick-me-up that is usually needed to overcome the effects of sleep but also reduces the perception of effort, thereby making longer regimens more bearable. Additionally, caffeine has the potential to increase fat oxidation, thus helping in weight management.
Caffeine reaches the maximum concentration in blood about 60 minutes after consumption; it is recommended that caffeine be consumed about an hour before your exercise regimen so that you can receive its full benefit. While caffeine is known to be a diuretic, which means it increases the production of urine in the body, there are studies that prove that consuming caffeine does not reduce exercise-heat tolerance and does not result in any electrolyte-water imbalance in your body.
Recommended dosage: about 1.3 to 2.7 mg for every pound of body weight to be taken about an hour before your exercise regimen.
Side Effects of Caffeine – Oral caffeine intake is mostly safe for most adults. Fairly high doses can cause insomnia, restlessness and nervousness, vomiting and nausea, stomach irritation, increased respiration and heart rate, etc.
Glutamine – Although glutamine is the most predominant amino acid present in your body, intense workouts can drain your glutamine reservoir faster than the rate at which your body can replenish it. This will cause your body to break down its own muscles, resulting in a catabolic state. When glutamine is at very low levels in your body, your immune system can be compromised, leading to increased risk of infections.
Glutamine supplements are known to help in recovery and boost immune function after an intense workout session. Glutamine reduces your vulnerability to infections, thereby allowing you to train longer, which, in turn, builds strength and endurance.
Recommended dosage: 20 grams per day
Side Effects of Glutamine – Oral doses of up to 40 grams per day is mostly safe
for adults. There are no reported side effects.
Creatine Monohydrate – Although creatine is not something that is usually associated with endurance and is more popular for building size and strength, there are multiple studies that prove the value of this component in building endurance through indirect ways. Creatine supplements offer plenty of benefits to marathoners, cyclists, triathletes, and other endurance athletes.
The reason is that hill training, interval workouts at the lactate threshold, and speed work are common and extremely enervating techniques used for building endurance. These techniques are very helpful in improving performance times and efficiency. The more efficient you get with these techniques, the better and faster are your performance.
Multiple studies have revealed that creatine supplements decrease recovery times during interval workouts and increase output at the lactate thresholds. As you improve your speed, running economy, and power, your endurance levels are bound to increase as well.
Recommended Dosage: 3 to 5 grams per day without the need for loading that is usually done with creatine supplements. A point to note is that there could be an initial weight gain because of increased water content in your body, leading to reduced performance. However, this will ease out with regular use of creatine.
Side Effects of Creatine Supplements – When taken orally for up to five years, creatine supplements are considered mostly safe. However, in high doses, there are some concerns regarding a negative impact on heart, kidney, and liver function. Creatine supplements also could cause nausea, stomach pain, muscle cramping, and diarrhea.
Protein – Protein is essential to building endurance and strength. Although carbs are taken to be the more important nutrient between the two for endurance athletes, protein is essential for the repair, maintenance, and construction of your muscles.
Moreover, endurance building invariably leads to long periods of workouts during which your body will turn to its protein reservoir for additional energy. This usually happens after a two-hour mark and is referred to as muscle cannibalization, leading to the deterioration of lean muscle mass. This is an even more important reason to include protein supplements to build endurance as you don’t want to lose hard-earned muscle tissues to deliver energy to your body.
It is better to consume protein supplements with carbohydrates, as this combination of macronutrients leads to improved rates of glycogen and protein synthesis.
Recommended dosage: You need approximately 0.5 to 0.7 grams protein per pound of your body weight. During high-intensity or high-volume workouts, you can increase the intake to 0.9 mg per pound of body weight.
Branched-Chain Amino Acids (BCAA) – To understand the function of BCAAs, you need to understand how fatigue works in your body. One of the primary facets of fatigue is free tryptophan crossing the BBB (blood-brain barrier). Tryptophan facilitates the production and release of some neurotransmitters like serotonin. This has a direct effect on moods, sleep, arousal, etc., all of which cause fatigue.
Now, tryptophan and BCAAs compete for the same protein carrier. Thus, when you increase BCAA concentration, the amount of tryptophan going over the BBB is reduced, thereby delaying fatigue. Additionally, BCAA is known to reduce lactate production, thereby increasing endurance.
Recommended dosage: 3 to 6 grams during or before an exercise regimen
Side Effects of BCAA supplements – This is mostly considered safe for oral consumption, and there are no reported side effects. As usual, avoid high doses.
Sodium Phosphate – Sodium phosphate is a common preservative to preserve various foods and meats. It has been proven to increase time to exhaustion and aerobic capacity by increasing the RBC’s ability to deliver oxygen faster and more efficiently to active muscles.
Recommended dosage: 3 to 5 grams per day taken in doses of 1 gram each throughout the day
Side Effects of Sodium Phosphate – A mild side effect of sodium phosphate supplements is diarrhea. However, if the diarrhea is severe or you have difficulty breathing or experience seizures, you must stop at once and call your doctor. Other common side effects include vomiting, nausea, joint pain, headache, dizziness, increased thirst, and tingling/numbness.
Iron – There are some studies that reveal that endurance building can increase the risk of anemia because of the loss of iron that takes place during excessive sweating. While iron-rich diets can solve some of your endurance training problems, it may not be enough, and you might need iron supplements. However, excessive iron in the body can be dangerous, too, and hence, it is advised to take iron only under the supervision of a qualified medical practitioner.
The above supplements are all great for endurance and strength building, and you can mix and match them to suit your needs. For example, you can combine beta-alanine, glutamine, and caffeine, or choose another combination. Of course, proteins are an essential part of your supplement stack no matter which one you choose.
I have also reviewed a lot of weight loss supplements, if you are interested, you might check them out.
Supplement Stacks for Strength Recovery
After an intense workout, it is natural for you to reach for a post-workout shake as soon as you are out of the gym. Your muscles are broken down and hungry and are highly receptive to nutrients. When you take in good nutrition at this point in time, the nutrients go straight to rebuilding and recovering stressed out and tired muscles.
Thus, it is essential that you know the right supplement stacks to use so that you can maximize this opportunity with solid nutrition for your recovery process after a hectic and strenuous regimen where your muscles have undergone huge amounts of stress. Here is a list of essential supplements that will help you in the recovery process.
Whey Protein Powder – This tops the list of the supplement stack you will build for your recovery process. Whey protein powder is immediately and easily digested, and it feeds your muscles with the nutrition needed for rebuilding and recovery. Whey supplies your body with all the essential amino acids it needs to start rebuilding and repairing muscles, including the three BCAAs (branched-chain amino acids): iso-leucine, valine, and leucine.
Importance of BCAA in muscle building and recovery
Before we go into BCAA, let us look at amino acids from a general perspective. Muscles simply cannot grow without proteins. The building blocks of proteins are amino acids, which are of 20 different types. Out of these 20, eight are not produced by our bodies, and we need to include them in our foods and supplements. The eight amino acids that have to be consumed are leucine, isoleucine, methionine, lysine, threonine, phenylalanine, valine, and tryptophan, and together, they are referred to as essential amino acids.
Now, BCAAs or branched-chain amino acids include leucine, isoleucine, and valine. BCAAs are used by athletes and bodybuilders to improve performance and lean mass. How do BCAAs work? Multiple studies have proven that BCAAs reduce the production of serotonin, which is one of the important factors leading to mental fatigue.
Stimulating the growth and refueling of muscles at the cellular level is essential to recovery. BCAAs make up almost one-third of muscle protein and helps in reducing muscle fatigue, recovering speed, and decreasing the loss of other amino acids. The BCAAs compete with one another for absorption and, therefore, need to be available together to ensure optimum absorption of all the three amino acids.
Consuming BCAA with or immediately after a workout lowers the production of cortisol, which destroys muscles, thus helping in the recovery and muscle building process. In summary, BCAA supplements are critical for muscle growth because they:
- Increase muscularity and strength
- Delay fatigue and improve performance during a workout
- Cannot be made by your body and have to be taken through diets and supplements
- Maintain and repair muscle tissues during and after strenuous workouts
- Being anabolic agents, they allow the body to burn fat instead of muscle for Energy
Whey protein powder is a great source of BCAAs to build and repair muscles and is, therefore, an important component of your recovery supplement stack.
Additionally, the peptides present in whey protein powder send more blood to the muscles, thus helping in the rebuilding and recovery process.
Recommended dosage: Ideally, you need to consume about 40 grams of whey protein powder within the hour after finishing your workout. It would be great if you can choose a whey protein powder that has whey protein hydrosylates or whey protein isolates as these are smaller fragments that make digestion faster and easier.
Fast-Digesting Carbs – Fast-digesting carbs spike the production of insulin, an essential hormone to drive muscle growth and recovery.
Insulin uses a multi-pronged approach to kick-start the muscle building and repair process.
First, it pushes protein into the muscles, where protein synthesis begins to take place, resulting in repair and rebuild.
Second, it pushes amino acids, carnitine, and creatine into the muscle cells, enhancing their uptake and resulting in improved muscle building and repair.
Fast-digesting carbs are important for another reason and that is to quickly replenish the loss of glycogen from your muscles during workout. As you work out, the primary source of body fuel is glycogen, which is nothing but the stored form of sugar/glucose, in the muscles.
The glucose from this glycogen chain generates adenosine triphosphate (ATP), the energy carrier that carries chemical energy to the muscles to aid in the contractions needed for the workout. Multiple studies have proven that the best way to replenish lost glycogen from muscles during workout is by consuming high-glycemic (fast-digesting) carbs soon after a workout.
This quick restoration of lost muscle glycogen aids immensely in the recovery process. Therefore, fast-digesting carbs should be in your supplement stack for recovery.
Recommended dosage: about 60 to 80 grams of fast-digesting carbs in the form of sports drinks or white bread or any carb drink that can be mixed with your post-workout supplement or shake.
Casein Protein Powder – Casein protein powder digests quite slowly yet plays an important role in rebuilding muscle cells and facilitating the recovery process. It works just like whey protein powder. In fact, experts recommend combining casein and whey protein powders to take after a workout instead of taking either one alone.
Micellar casein is the slowest digesting casein, and therefore, it makes sense to choose a product that contains this for maximum benefit. The other primary form of casein is casein hydrolysate, which is a predigested form and is quickly absorbed and is thus not recommended in this context.
Moreover, casein protein powder is a great bedtime snack. Owing to its slow- digesting and slow-releasing capabilities, this “time-release” protein prevents catabolism as you sleep, which is when it is highly likely that your muscle proteins are being broken down for energy. This also helps in the recovery and muscle rebuilding process.
Recommended dosage: about 10 to 20 grams of casein powder added to your post-workout shake.
Creatine – This is one of the best supplements for boosting muscle growth and aiding recovery. There are multiple studies that prove this wonder supplement’s efficacy to facilitate recovery and enhance muscle growth. Here are some amazing health and bodybuilding benefits of creatine:
- Creatine helps your muscle cells produce and release more energy – By increasing the phosphocreatine reservoir in the muscles, creatine enhances energy production in muscle cells. Phosphocreatine facilitates the production of adenosine triphosphate (ATP), one of the most important molecules used in energy production and distribution and in other basic life functions.
- ATP is constantly broken down for energy production and release during your workout. The re-synthesis of ATP happens more slowly than the breaking down, resulting in fatigue and excessive use of muscle tissues. Creatine supplements help in closing this gap so that ATP is resynthesized at a faster level than otherwise to continue producing more energy and maintaining muscle health.
- Creatine is used for other muscular functions as well – Creatine supplements stimulate important biological processes that help in muscle building and repair.
- Creatine speeds up growth of muscles – Taking creatine for just four to six days significantly increases lean mass both in the short term and the long term. Bodybuilding experts and scientists believe creatine to be the most effective supplement for building, repair, and maintaining of muscles.
- Creatine reduces fatigue – Creatine is known to reduce fatigue induced by lengthy and intense workouts. Creatine provides your brain with increased energy and also helps enhance the levels of dopamine to achieve reduction in fatigue.
- Creatine is very safe for use – Despite its several benefits, creatine is safe for use and is quite economical, too. Therefore, using creatine as part of your recovery stack makes a lot of sense.
- When you take creatine after your workout, it helps in building muscle and increasing size by taking in more water than before into the muscle cells. This water stretches muscle cells, which facilitates growth in the long term.
Recommended dosage: 2 to 5 grams of creatine mixed with your post-workout shake.
Glutamine – This amino acid is found in the largest percentage in your muscle, and therefore, the reason for its presence in the recovery supplement stack is fairly obvious. Other than that, glutamine offers multiple benefits, including:
Glutamine is important for protein metabolism, for cell volumizing, and also for preventing catabolism, which helps in the prevention of muscle breakdown.
Taking glutamine after workouts helps enhance the leucine levels in the muscle fibers, which prevents breakdown and also encourages glycogen storage, which, in turns, helps in muscle growth and repair. Moreover, the water held by glycogen makes your muscles fuller.
Glutamine is needed all through your body for optimal physiological performance.
Small intestines need glutamine for proper functioning.
During workouts, the immune system is compromised, and glutamine is needed to restore the efficacy of the immune system. This helps prevent susceptibility to illnesses caused by a compromised immune system.
Glutamine is known to increase the production of the growth hormone, which metabolizes body fat and facilitates muscle growth and increased muscle strength.
Recommended dosage: 5 to 10 grams included in the post-workout supplement stack
Here is an example of a post-workout supplement stack to aid in muscle growth and recovery:
- Whey protein powder – 20 to 40 grams
- Casein protein powder – 10 to 20 grams
- Glutamine – 5 to 10 grams
- Creatine – 2 to 5 grams
- BCAAs – 5 to 10 grams
- Fast-digesting carbs – 40 to 80 grams
Supplement Stacks for Shredding
A shredded look is achieved when your body fat is at very, very low levels, usually around the 5% mark. Here are some great supplement stacks for shredding.
Stack # 1
This is great if you are on a budget and if buying a pre-made stack is more than what your wallet can afford. The following three fat burners are economical but also highly effective. Stack # 1 for shredding consists of:
- Green Tea Extract – 500 to 1000 mg thrice a day before your meals
- Caffeine – 100 to 300 mg every morning, an hour before your workout
- Capsaicin – 40,000 to 80,000 Scoville thermal units thrice a day
In fact, green tea extract and caffeine are key components in nearly all ready- made shredding supplement stack owing to their effectiveness in this regard.
Benefits of Green Tea Extracts
Green tea extract is a rich source of catechins, an antioxidant that enhances the antioxidant capacity of your body and protects it from oxidative stress.
Green tea extract is known to protect your body against oxidative stress brought on by intense workouts, resulting in improved workout performance and recovery.
Green tea extract can be found in capsule, liquid, or powder form and can be used in any form to facilitate shredding.
Benefits of Caffeine
- Consuming caffeine before workouts gives you an energy boost that helps promote increased volume and intensity of your training, resulting in increased fat burn.
- Caffeine enhances fat loss in your body. Caffeine blocks the inhibiting effect of adenosine on the release of fatty acids, resulting in increased fat mobilization and utilization for metabolism.
Benefits of Capsaicin – Capsaicin is proven to have the power to suppress appetite, leading to weight loss.
This shredding supplement stack helps you lose fat and build muscle. The supplements in this stack boost fat loss and simultaneously increase the amount of testosterone and its functioning efficacy in the muscles. Let’s look at the stack first:
- Carnitine – 1 to 3 grams with each of your meals, including breakfast, pre- workout meals, post-workout meals, and nighttime meals
- Yohimbine – 2 to 10 mg thrice a day with one dose half an hour before the workout
- Forskolin – 20 to 50 mg taken two to three times a day before meals
Carnitine does the dual job of pushing fat cells to the places where they are burned and increasing testosterone receptors in the muscles. Similarly, yohimbine and forskolin also burn fat and enhance testosterone levels in your muscles.
Benefits of Carnitine
Carnitine, in conjunction with Omega-3 fish oil, is the easiest thing you can consume to burn more fat and increase energy levels. Here are some more benefits of carnitine:
- Improves high-intensity workouts
- Enhances athletic performance
- Facilitates faster recovery from high-intensity exercise regimens
More about Carnitine
How does carnitine help you burn fat? Carnitine is a composite of amino acids consisting of methionine and lysine. Carnitine actually carries the fat molecules to the place where they are burned to get energy. Therefore, by increasing the intake of carnitine, you are supporting the fat-burning process. Burning fat is a far more efficient way of processing fuel for your body’s energy needs and, therefore, your energy levels are raised, too.
Other ways carnitine helps in improving physical performance through fat loss are by sparing the use of glycogen for fuel, by clearing muscle lactate leading to a delay in the onset of fatigue, and maximizing hormone levels.
There are studies that prove that carnitine is great for ridding your body of visceral belly fat, extremely difficult-to-lose fat tissues that lead to fat gain in other critical organs of the body, including the liver, heart, and muscles.
More about Yohimbine and its Benefits
Originating from the forests of West Africa, the Yohimbe bark, with Yohimbine as the active ingredient, has been used by native civilizations for many centuries. While Yohimbine was initially used only to make male aphrodisiacs, today, it has found its way into supplements owing to its ability to facilitate fat loss. There have been studies conducted recently that prove that Yohimbine intake has an impact on weight loss. Combining Yohimbine with caffeine is also proven to result in more weight loss than using Yohimbine alone.
More about Forskolin and its Benefits
What is forskolin? Forskolin is the most active ingredient in coleus, an herb of the mint family extensively used in African and Asian countries, such as Uganda, India, and Thailand. Coleus has a long history of use in ancient medical systems, such as the Ayurveda, to support urinary, lung, and heart health.
In the supplement industry, forskolin is used in formulations used for burning fat and increasing energy levels. Forskolin is proven to have a direct and impactful effect on the functioning of enzyme adenylyl cyclase, which helps in fat burning for the fuel requirements of the body.
The combination of supplements in this stack is meant to help you lose fat, along with curbing your appetite and improving mood. You are bound to feel more energized with this stack.
- Beta-phenylethylamine – 100 to 500 mg once or twice daily
- Synephrine – 200 to 600 mg of citrus Aurantium containing standardized 5 to
- 20 mg of synephrine twice or thrice daily per day before meals
- Caffeine – 100 to 300 mg one hour before workouts
More about Beta-phenylethylamine and its Benefits
Beta-phenylethylamine (PEA) is produced in our brains and is known to be a natural mood booster. It is an important element needed for the proper functioning of your body. PEA is made with phenylalanine, an amino acid, and therefore, most protein-based foods are excellent sources of this “love-drug,” as it is commonly called. However, supplements are a good way to get this element into your system.
More about Synephrine and its Benefits
Synephrine is a naturally occurring alkaloid found in plants and abundantly in bitter oranges. The alkaloid has been used in Chinese medicines for thousands of years and obtained from orange peels. Synephrine acts on the adrenal system and enhances the basal metabolic rate. Metabolism accounts for nearly 70% of calorific expenditure in your system.
Synephrine is proven to increase metabolism, leading to weight management and fat loss. To lose fat and weight, you must burn more energy than you consume. Synephrine helps your body do this by increasing the metabolic rate, leading to increased energy outgo.
Synephrine is proven to get rid of stubborn fat as well. Let us understand how this happens. Catecholamines are important chemicals in your body that participate in the fat-burning process. Catecholamines bind themselves to receptors found in the fat cells to release energy stored in them. The problem with stubborn fat is they are highly resistant to mobilization and do not respond as easily to catecholamines as the non-stubborn fat.
This is explains the phenomenon of why you lose fat faster in certain areas of your body like the arms, face, and chest while the fat remains unyielding in other parts, such as the thighs, hips, and stomach. This is especially so during the initial days of a fat-loss exercising regimen. Let us understand further why this happens.
There are basically two types of catecholamine receptors, namely, alpha- receptors and beta-receptors. These two receptors function in diametrically opposite directions.
Thus, beta-receptors enhance fat mobilization, whereas alpha-receptors hinder it. Therefore, fat cells with a higher percentage of beta- receptors are easier to burn than those with a higher percentage of alpha- receptors.
Synephrine blocks the hindering effect of alpha-receptors, thereby enhancing the mobilization of fat cells in stubborn fat. Moreover, increased activity of catecholamines is known to suppress hunger as well. Therefore, synephrine helps in keeping hunger in check, too.
More about Caffeine in Coffee and its Benefits
Coffee has a lot of important ingredients, which find their way into the final drink that you make for yourself each day. These include:
- Caffeine – a stimulant that impacts the central nervous system
- Theophylline and theobromine – other stimulants related to caffeine
- Chlorogenic acid – slows absorption of carbs
Caffeine is the most potent of these three active ingredients in coffee. Caffeine blocks the inhibitory neurotransmitter, adenosine, which results in increased production and release of neurotransmitters like norepinephrine and dopamine.
The stimulation of the central nervous system by caffeine sends signals to fat cells directly to break them down. Caffeine also enhances epinephrine levels in the blood. Epinephrine or adrenaline travels through the blood stream to the fat tissues and sends signals to break the fat cells down and release them into the blood stream. Caffeine enhances the metabolic rate, leading to increased weight loss. Metabolism is also increased significantly by burning fat.
Stack # 4
This stack consists of amino acids that burn fat. The three important amino acids used to burn fat include:
- Arginine – 3 to 5 grams about 30 to 60 minutes before breakfast, before workouts, and before bedtime
- Glutamine – 5 to 10 grams along with breakfast, with pre- and post-workout meals, and before bed
- BCAAs – 5 to 10 grams along with breakfast, with pre- and post-workout meals, and before bed
More about Arginine and its Benefits in Fat Loss
Arginine is being heralded by experts as the warrior to fight obesity. Arginine supplements are proven to enhance the use of fat in your body as an energy source. This translates to more fat loss and a leaner look. Shredding involves losing fat without losing out on muscles. Arginine helps with this by ensuring that your body uses fat for energy while leaving muscles as intact as possible.
More about Glutamine and its Benefits in Fat Loss
There are several studies that connect intake of glutamine supplements and weight management and fat loss. Glutamine, like other amino acids, such as arginine and methionine, stimulates the production of certain fat-burning hormones, an important one being the growth hormone also referred to as somatotropin.
This growth hormone is produced when we sleep, and it enhances fat oxidation while stimulating protein synthesis. You need to increase the levels of growth hormone if you want to cut fat. Glutamine supplements are great options to stimulate increased production of somatotropin, which will help in fat loss.
Stack # 5
This stack for shredding is based on the power of certain minerals to help burn fat in your body. While most often, minerals are treated alongside multivitamins to be taken only for health purposes, there are certain minerals that are great for fat cutting.
Getting a sufficient amount of calcium, for example, is known to suppress the functioning of a fat-gaining hormone. Selenium keeps thyroid production at a balanced level. Zinc helps in increasing body metabolism. Hence, these three minerals are great for cutting fat.
- Calcium – 500 to 600 mg two times per day along with your meals
- Selenium – 200 to 400 mcg daily taken with your meals
- ZMA – This delivers 30 mg of zinc, to be taken on an empty stomach, about half an hour to an hour before bedtime
About a decade or two ago, most nutritionists were stressing the importance of keeping fat intake at a minimum to lose fat. Well, things are changing, with more studies that prove certain fats are great for burning fat in your body. Three of them include gamma-linolenic acid (GLA), fish oil, and conjugated linoleic acid (CLA).
- Fish oil – 1 to 2 grams taken twice or thrice daily with meals
- CLA – 2 to 3 grams taken twice or thrice daily with meals
- GLA – 1 to 3 grams taken twice or thrice daily with meals
Supplement stacks are designed to provide you with a more efficient and effective way of building your body, being fit, and remaining healthy than using supplements singly.