Supplements can help you improve your performance, decrease body fat, and boost lean muscle growth. The bare minimum involves taking one supplement throughout the day targeted to provide a specific benefit. However, when supplements are stacked and taken in the right combination at an optimal time, the positive effects exponentially increase to really take your body to the next level. If you're looking to get bigger and stronger, we've compiled three of the best ways to stack supplements to reap the best results.
PRE-WORKOUT MIX WITH BCAAs
Mixing a pre-workout with BCAAs is a great way to amp up you recovery rate, your endurance during training, as well as the power you'll be able to exert. Training longer and effectively equates to increased rates of muscle growth, so you're bound to get bigger. Pre-workouts tend to contain stimulants to boost energy to help you perform better and improve your stamina. BCAAs contain isoleucine, valine and leucine — three key ingredients that help regulate your protein metabolism levels, upping your propensity for gains while keeping muscle breakdown to a minimum. BCAAs are used an an energy source, so taking them during your workout, or right before your workout with a pre-workout mix allows you to get the best of both worlds.
WHEY PROTEIN, GLUTAMINE, CREATINE MONOHYDRATE AND FAST CARBS
Everyone knows whey protein is a key post-workout supplement. You probably already take it to impart essential amino acids your muscles need to synthesise proteins and recover. To improve recovery and ease up on sore muscles, especially after a gruelling workout, take a serving of glutamine with your shake. Glutamine also optimises your muscles' ability to be saturated with nutrients, which is especially helpful when taken with whey.
In order for whey protein to deliver its most potent effects, take it with fast carbs. After your workout, your insulin levels are at an all-time low. While you'd typically want to avoid insulin spikes, an insulin spike is much needed after a workout to rapidly deliver nutrients like amino acids into your system. This allows your muscles to recuperate.
To cap it off, have a serving of creatine monohydrate with your protein shake. Creatine monohydrate is the perfect accompaniment to resistance training, especially if you're looking to rack up your muscle mass. 12 weeks of 5g a day, taken with fast carbs, and you're bound to see bigger muscles. As much as creatine is a performance booster, taking it post workout has shown by the International Journal of Sport Nutrition and Exercise Metabolism to result in higher rates of fat free mass gain.
GLUTAMINE AND CASEIN
Glutamine should ideally be taken 2-3 times a day. Aside from after your workout, another key timing to take glutamine would be right before bedtime. It's an amino acid that's imperative for recovery, but also helps you maintain an anabolic state within your muscles even when you're asleep, which is crucial if you're looking to get bigger.
Pair this with casein, a slow-releasing protein supplement. Sleep is when your body begins to fast, which incites muscle breakdown. As casein digests slowly, its effects can last up to six hours, wherein which your muscles are still obtaining a steady dose of amino acids until you wake up and grab a protein-filled breakfast.
If you're experiencing some recovery issues, have an omega-3 supplement with the glutamine and casein to nudge your muscle repair rates in the right direction.
Recommended Articles For You
To get the most bang for your buck, let us walk you through the perfect day with protein, from wake-up call to bedtime.
The top 25 protein powders of 2016.
A complete review of the latest MusclePharm mass gainer.
- January 13, 2017
- Beatrice Bowers