interesting article from M&B Mag.

[Sidiztik]

Stack Attack
Like athletes, some supplements work better in teams. Here's what researchers say are the best stacks for cutting fat, increasing muscle size and boosting strength and stamina.
By James Edwin

Combining supplements can be a powerful way to enhance muscle building, fat loss and strength gains. Here’s what to look for.

The term “supplement stack” has become a mainstay at gyms across the country, and M&B uses it frequently. It’s a simple concept: A stack is a combination of supplements that work synergistically to achieve a specific goal. Some supplements are actually more powerful when combined with others, while a combination of certain nutrients exert a powerful effect as a team.

There are stacks for increasing muscle mass, shedding body fat, boosting strength, enhancing recovery or a combination of these. But it’s critical to understand the science and how ingredients in stacks interact and bond.

For instance, when it comes to losing body fat, there are many mechanisms through which your body works to cut blubber: You can increase the burning of calories; increase the release of fat from storage; decrease the amount of calories you take in per day; or boost or suppress particular hormones that will aid in the fat-loss process. By taking a supplement stack that contains multiple ingredients that each works to enhance results by targeting a particular mechanism of action, you can burn even more body fat than you can with just one supplement.

Luckily, supplement stacks can be found prepackaged at supplement stores such as Vitamin Shoppe. These multi-ingredient products are put together to help you achieve your goals so that you don’t have to wander the aisles to find all the various nutrients to build your own stack. Buying a prestacked product can save you time and money because you only need to buy one supplement product compared to buying several one-ingredient products when you’re building your own.

However, some people still prefer to put together their own stack. One reason for this is to better control the dosing (and timing) of each individual ingredient. For instance, many fat burners contain caffeine, and some people don’t tolerate caffeine at fat-loss dosages as well as others do. By putting together their own stack, they can reduce one ingredient while still getting a full dose of the others.

Whether you decide to go the easy, convenient all-in-one prestacked route or build your own, the following descriptions of five stacks and ingredients provide you with valuable information for achieving your specific physique goals.

1 The Mass Stack
Protein Stack: whey protein, soy protein, casein protein
Years ago, the scientific consensus was that you needed only one type of protein to build muscle mass: whey protein. This fraction of milk protein was considered the gold standard in protein powders, and was recommended for all times and purposes, but especially for bodybuilding.

Research performed in the last several years, though, has demonstrated that the way the human body processes protein is more complicated than this initial conclusion indicated. For instance, we now know that two other common protein powders, casein and soy, provide benefits that enhance the muscle-building effects of whey protein. If you want to maximize your muscle gains by supplementing with protein, one solution is to buy jugs of soy, casein and whey and mix them together in equal parts. Or, you can go the more convenient route and buy a protein product that already has these three super proteins mixed together.

Look for: a protein product that contains whey, casein and soy. Take 20–40 g of this protein blend at any time of day — before workouts, after workouts, between meals or before bed for optimal muscle growth.

Meet The Team
›› Whey Research in the ’90s showed that whey is a superior form of protein, which dramatically increased demand for this protein among athletes. About 20% of milk protein comes from whey, while the rest comes from casein, and to make whey protein, manufacturers must separate the whey from the other constituents of milk (including water, carbs and fat). High-quality whey proteins (those that remove the greatest amounts of other ingredients) are rewarded with the following terms: Whey-protein concentrate contains about 70?–80% whey protein; whey-protein isolate contains more than 95% whey protein.

Whey is the fastest-digesting form of protein and the best source for stimulating muscle protein synthesis, and thus muscle growth. The reason for this is that whey’s molecules are smaller than other protein molecules, and whey is rich in branched-chain amino acids (BCAAs), which are key to building muscle mass (see “The Growth Stack” for more on BCAAs). Whey is also good for boosting insulin, the anabolic hormone that helps promote muscle recovery and growth. It’s particularly important to take whey protein before and after workouts, when you need fast delivery of protein to your muscles for recovery.

›› Casein For years, casein was considered to be far less desirable than whey as a protein source for athletes. The reason for this is that casein digests much more slowly than whey, but this also provides an important benefit. Casein stays with your body much longer, meaning the aminos are available for your body to use for a much longer time. Due to the slow rate of digestion, many sports nutritionists didn’t recommend using it around the time of workouts. But new research has found that casein stimulates muscle protein synthesis at a comparable rate to whey. Other research shows that a mix of casein and whey is superior to whey alone.

›› Soy Soy protein not only provides numerous health benefits, but it also has many muscle-building properties similar to whey. Since soy protein comes from soybeans, which also contain carbs and fat, the soy protein must be separated.

Products that list soy-protein concentrate contain about 70% protein, and soy-protein isolate is greater than 90% protein. Like whey, soy protein is quickly digested, making it a good protein before and after workouts. While many plant-based proteins have a less desirable amino-acid profile compared to animal proteins, soy is comparable to whey in its amino constituency. It’s rich in BCAAs, and has even higher concentrations of arginine and glutamine. Research has also shown that soy can better protect muscle from oxidative damage from exercise, leading to better muscle recovery than whey or other proteins.

Stack Fact When you’re shopping for a protein stack, look for one that contains micellar casein. This form is more than 90% protein. Micellar casein can be difficult to mix with liquids because it tends to clump, so many manufacturers also add calcium, sodium or potassium to help it mix more easily.


2 The Get-Jacked Stack
Testosterone Stack: Tribulus terrestris, Safed musli, Eurycoma longifolia
If there’s one thing everyone at the gym knows, it’s that testosterone is the king of hormones when it comes to building muscle and strength. So it only makes sense that you should strive to boost your levels of testosterone to help maximize strength and muscle growth. Today, you can find several testosterone-boosting stacks at your favorite supplement store. Those that contain the ingredients Tribulus terrestris, Safed musli and Eurycoma longifolia are among the most popular because of their effectiveness in boosting your testosterone levels. For best results, follow labeling instructions for dosing and cycle lengths.

Look for: a supplement stack that contains about 250–500 mg of Tribulus terrestris per dose; 200–400 mg of Safed musli extract per dose; 100–300 mg of Eurycoma longifolia per dose.

Meet The Team
›› Tribulus terrestris This herb helps to increase your testosterone levels by encouraging your brain to release more luteinizing hormone (LH). LH travels through your bloodstream to the testicles, where it signals an increase in testosterone production. By boosting LH release, you indirectly boost your testosterone levels.

›› Safed musli Recent discoveries of this root’s effect on testosterone levels have made it one of the most popular ingredients in bodybuilding supplements. It boosts testosterone levels through the saponins (stigmasterol and hecogenin) that it contains. Stigmasterol is similar in its chemical structure to testosterone, and it is thought that it binds to the specific receptors in the body that testosterone also binds to. This then causes effects in the body similar to those of testosterone. Hecogenin gets converted into compounds that are similar in structure to testosterone, and these have similar effects in your body.

›› Eurycoma longifolia Also known as Tongcat Ali, Eurycoma longifolia is believed to boost testosterone levels through two mechanisms: 1) it directly stimulates the Leydig cells (specific cells of the testes that produce testosterone) to increase production of testosterone; and 2) it frees testosterone from sex-hormone-binding globulin (SHBG, a protein that binds testosterone in the blood and prevents it from performing its anabolic functions). Research shows this herb can lower SHBG by about 30%, boost testosterone levels by almost 20%, and decrease cortisol levels by over 30%, as well as increase muscle mass and strength.

Stack Fact You shouldn’t stay on testosterone boosters for too long or they actually begin to decrease your body’s natural testosterone output.


3 The Pump-And-Power Stack
Workout Stack: arginine, citrulline malate, beta-alanine
Prepping before your workouts is critical for making sure that you’re getting in all the nutrients you need to support mass and strength gains. In addition to a protein powder, such as a mixed protein powder (see above), several supplement companies make stacks that are specific to workouts, many of which include arginine, citrulline malate and beta-alanine. Together, these supplements work to give you more energy and strength for your workouts as well as a super pump.

Look for: arginine products that supply a minimum of 3 g per dose in the form of L-arginine, arginine alpha-ketoglutarate, arginine ketoisocaproate, arginine malate or arginine ethyl ester; beta-alanine products that contain 1–1.5 g per dose; 1–3 g citrulline malate. Take these products about 30–45 minutes before workouts.

Meet The Team
›› Arginine This amino acid is converted in the body to nitric oxide (NO), a molecule that plays numerous roles in the body. Of primary concern for bodybuilders is its ability to dilate blood vessels, increasing blood flow to muscles. This means that more oxygen, nutrients and anabolic hormones are driven to your muscles, and the results of this are more impressive muscle pumps, greater fuel availability during workouts, more muscle strength and, ultimately, more muscle growth. Research has shown that trained subjects taking arginine supplements can increase their bench-press strength by almost 20 lb more than those taking a placebo.

›› Beta-alanine This amino acid combines with another amino acid, histadine, to form the dipeptide (two amino acids bound together) carnosine. Research shows that muscles with higher levels of carnosine have more strength and endurance. This is also true for athletes who supplement with beta-alanine. A recent study reported that subjects who took beta-alanine along with creatine gained more muscle mass and lost more body fat than subjects taking just creatine.

›› Citrulline Malate This supplement is composed of the amino acid citrulline bound to a molecule of malic acid (malate). Citrulline is critical for helping to remove ammonia, a toxic compound that is produced when amino acids are metabolized (such as during exercise), increasing fatigue. By removing ammonia from your body, citrulline helps to delay fatigue, especially during exercise. Malic acid helps the body convert the lactic acid that’s produced during exercise to energy, thus further helping to delay muscle fatigue. Research has shown that people who supplement with citrulline malate have reduced fatigue and an increase in ATP (the major energy currency in the body).

Stack Fact This is the stack that keeps on giving, since products with these ingredients will help boost your performance in the gym, both in the short term and the long run.


4 The Growth Stack
Recovery Stack: creatine, branched-chain amino acids (BCAAs), waxy maize starch
Immediately after your workout ends, recovery begins. There are certain ingredients that dramatically help push your recovery to optimal levels, maximizing muscle growth. In addition to a protein powder (see above), you’ll need a good dose of creatine, branched-chain amino acids and fast-digesting carbs. Be sure to get these in immediately after your workout.

Look for: products that supply at least 2 g of creatine as either creatine monohydrate, creatine malate, creatine ethyl ester or creatine alpha-ketoglutarate; at least 1 g of BCAAs, but preferably 5 g or more; 40–100 g of waxy maize per dose.

Meet The Team
›› Creatine You should take creatine right after your workout because it’s critical for helping to replenish your muscle levels of creatine and maximize muscle growth. After you’ve worked out, your muscle cells have a greater capacity to take up nutrients such as creatine. Creatine boosts muscle growth at this time by increasing the levels of insulin-like growth factor-I (IGF-I) in muscle. In addition, creatine can help muscle recovery, as research now shows that creatine provides antioxidantlike protection. If you’re taking creatine as a stand-alone, you can also take 3 g before you work out with your workout stack.

›› BCAAs BCAAs consist of the three essential amino acids leucine, valine and isoleucine, all of which are important building blocks of muscle tissue. That’s one reason they are essential after your workouts. They are also valuable postworkout because they stimulate protein synthesis, driving muscle growth. BCAAs help boost insulin release, which helps enhance muscle growth after workouts. BCAAs also blunt cortisol levels, a catabolic hormone that blocks testosterone’s effects and increases muscle breakdown.

›› Waxy Maize Starch Waxy maize is a type of carb that has a very high molecular weight. Molecular weight is a term that refers to the mass of one molecule of a substance. Therefore, waxy maize is basically a very heavy carb. As the name implies, waxy maize comes from corn. The reason it has such a high molecular weight is that it is a highly branched molecule, meaning that there are lots of points for digestive enzymes to begin breaking it apart.

Despite it’s large size, waxy maize has the ability to pass rapidly through the stomach to the intestines, where it can be absorbed and enter the blood. This is important after exercise because research shows that consuming carbs after workouts significantly blunts cortisol levels. Since cortisol levels begin to rapidly rise toward the end of a workout, you want a carbohydrate that gets into your bloodstream fast to immediately halt the rise in cortisol. Research shows that waxy maize passes through the stomach at a rate almost 100% faster than sports drinks.

Stack Fact Conveniently, several manufacturers offer creatine, waxy maize and BCAAs in one easy-to-use package. Check labels.


5 The Get-Shredded Stack
Fat-Burning Stack: caffeine, yohimbine, beta-phenylethylamine
While most of the previous stacks will help you pack on the muscle, stacking with caffeine, yohimbine and beta-phenylethylamine will help you shed the fat. These three ingredients work through separate mechanisms, making them a great combo for improving fat-burning results.

Look for: products that supply 100–300 g of caffeine; 2–10 mg of yohimbine; 100–500 mg of beta-phenylethylamine. Follow label instructions for dosing amounts and times.

Meet The Team
›› Caffeine Research has demonstrated that caffeine is not only safe, but it can also promote health. It helps reduce body fat by binding to fat cells, blocking your body’s ability to move fat into fat cells and encourage the release of fat from the cells into the bloodstream to be used as energy. This shrinks your fat cells, giving you less body fat overall.

›› Yohimbine Yohimbine is the active ingredient found in the African tree Pausinystalia yohimbe. The active components in yohimbe, known as yohimbine alkaloids, interact with alpha-receptors located throughout the body. Alpha-receptors inhibit fat burning when they are activated. Yohimbine actually lowers the activity of these alpha-receptors, thus increasing fat burning rate.

›› Beta-phenylethylamine Also known as phenylethylamine (PEA), this is one of the newer fat-burning agents, and it’s creating quite a buzz. PEA is a naturally occurring metabolite of phenylalanine, an amino acid that enhances the transmission of nerve impulses. It helps boost fat loss by stimulating an increase in the body’s levels of norepinephrine. Another benefit of PEA is that it provides a feeling of euphoria by increasing dopamine and serotonin levels in the brain. This can help you better tolerate a low-calorie, low-carb program.

Stack Fact Despite some alarmists out there, ingredients in this fat-burning stack and other fat-loss agents on your supplement shelves are safe to use, according to numerous studies.

[Sidiztik]

I found the Protein Part really interesting. Any thoughts?

[MJR]

What does M&B stand for?

[rootb33r]

Muscle & Bodybuilding... I think?

I like this article because it uses some lesser-known nutrients and explains what they are. I think I'm going to try the fat-loss stack. I already take caffeine, and hoodia occasionally as well. Though the article says 100-300 G of caffeine... it should be milligrams.

[Hartmann]

HA! I love my coffee in the morning, but I was just wondering what would happen if I were to take 300 Grams of caffine... All joking aside though, I think I might try the fat-loss stack as well.

-Hartmann

[Sidiztik]

I have never tried these. I just thought it was interesting and wanted to share.

[Dave I]

Yohimbe is also supposed to be good for erectile dysfunction. I worked in a vitamin store and it was marketed alongside Horny Goat Weed. Anyway, yohimbine could be a way to, you know, kill two birds with one stone. [img]/forum/images/graemlins/wink.gif[/img] Or it could be a way to have an unwanted erection during your workout. [img]/forum/images/graemlins/frown.gif[/img] Might be something to think about for you single-folk, or if your wife is in a bad mood . . . Not sure it has any such effect on women or not, or how much of an impact it has on that particular "pump," but worth knowing about just in case.

-Cheers

[Dave I]

Out of curiosity, are there any good pre-packaged versions of any of these stacks? I would be interested in trying some of these if the science behind them proves sound, however asking where the Tribulus terrestris, Safed musli, and Eurycoma longifolia are sounds like an exercise in futility, or reading millions of labels.

-Cheers