Supplement Stacks For Every Bodybuilder

supplement stacks

When you are progressing in the world of fitness, you realize that food is not enough for making the physique that you want. Then, the search for good supplement stacks begins.

At that time you need to know which supplements are effective and which work best together. The knowledge of supplements really helps to not pick up the wrong supplement and also helps you to make physique faster.

So, here we put effort and create different supplement stacks for different types of goals. That really helped as a gym-goer.

Supplements Stacks For Muscle Building

Creatine

Creatine is a naturally occurring substance that presents on your muscle cells, and it is produced from the kidneys, liver, and pancreas. The main function of creatine is to boost the power in your movements that help to do more reps. It also tends to increase muscle mass.

There are lots of creatine forms available on the market, but the effective or most approachable is creatine monohydrate that increases high-intensity exercise performance and muscle growth.

Benefits of Creatine

  • Increased lean muscle mass.
  • Improved muscular strength.
  • Improved performance during high-intensity training.
  • Improved blood flow during training.
  • Decreased soreness.
  • Help to do more reps that cause more pump on muscle.

Recommended Dosage: Consume 3-5g of creatine a day and prior to the workout.
Popular brands: Thorne Creatine, Klean Athlete Klean Creatine, BulkSupplements Creatine Monohydrate, MuscleTech Cell-Tech Creatine Powder, etc.

Whey Protein

Whey protein is the most useful supplement to boost protein intake. Protein helps you to build muscle growth and recover damaged muscle.

Actually, the muscles are made up of protein. So, whenever muscles are damaged during the workout, the protein helps to recover or build more muscles.

Whey is the liquid remaining after milk has been curdled and strained, is the high quality that contains all the essential amino acids. There are three varieties of whey-whey protein powder, whey protein concentrate, and whey protein isolate. All of these provide high levels of an essential and branched-chain amino acid (BCCAs), vitamins, and minerals. But the whey protein isolate has more protein rather than others. Studies of whey protein isolates show that it contains 90%+ protein and also offers numerous health benefits, including increased muscles hypertrophy and muscular strength.

Benefits of Whey Protein

  • Help to build muscle growth.
  • Help to fill an adequate amount of protein.
  • Improved Muscular strength.
  • Rebuild the damaged muscles.

Recommended Dosage: Consume 2-4 scoops of whey protein a day. You can use it in the morning, before bed, or not forget to drink after the workout.
Popular brands: Optimum Nutrition Gold Standard, MuscleTech NitroTech Performance Series, Dymatize Elite whey protein, Isopure Low Carb 100% Whey Protein, MuscleBlaze Whey Gold Protein, etc.

Beta-alanine

The amino acid beta-alanine is a naturally occurring substance that comes into the body through food such as fish and meat. The beta-alanine has the ability to increase carnosine that provides you with more strength and endurance. Carnosine itself is found in skeletal muscle and has numerous important physiological functions, including calcium, enzyme, and pH regulation.

The actual purpose of beta-alanine is to provide adequate muscle strength and power during high-intensity training. One recent study found that individuals who took beta-alanine along with creatine gained muscle mass and lost more fat than those who took only creatine.

Benefits of Beta-alanine

  • Beta-alanine increases carnosine levels.
  • Carnosine increases the quality and function of muscle.
  • Improve strength.
  • Reduced stress.
  • Improve athletic performance.

Recommended Dosage: Consume 1-2g of beta-alanine before and after the workout.
Popular brands: BulkSupplements – Beta-alanine, Nutricost – Beta-alanine, Now Sports Nutrition – Beta-alanine, ON – Beta-alanine, PrimaForce – Beta-alanine, etc.

Related: Workout for muscle growth

Supplement Stacks For Fat Loss

Whey Protein Isolate

Whey protein is the most useful supplement to boost protein intake. Protein helps you to build muscle growth and recover damaged muscle. It helps you to not lose your muscle during the shredded training. When you start the journey of fat loss, there will be also the chance of muscle loss and it is not a good thing as a gym-goer. To maintain your muscle you should intake a sufficient amount of protein a day.

Recommended Dosage: Consume 2-4 scoops of whey protein a day. You can use it in the morning, before bed, or not forget to drink after the workout.
Recommended Dosage: Consume 2-4 scoops of whey protein a day. You can use it in the morning, before bed, or not forget to drink after the workout.
Popular brands: Optimum Nutrition Gold Standard, MuscleTech NitroTech Performance Series, Dymatize Elite whey protein, Isopure Low Carb 100% Whey Protein, MuscleBlaze Whey Gold Protein, etc.

Caffeine

Caffeine is a natural stimulant found in coffee, tea, and also many nutritional supplements. There is robust scientific evidence demonstrating that caffeine ingestion serves as an effective ergogenic aid for aerobic and anaerobic exercise.

Caffeine is a well-known metabolism booster and is often added to commercial weight loss supplements. One study has shown that caffeine can boost metabolism by 3-11% and increase fat burning by up to 29%.

Benefits of Caffeine

  • Caffeine boosts fat loss.
  • Increase attention or focus.
  • Enhance your mood.
  • Reduce stress.
  • Improve brain function.
  • Improve physical performance.

Recommended Dosage: Consume 100-400mg of caffeine a day, the recommendation for fat loss – use it instead of pre-workout and you can also use it in the morning.

L-Carnitine (Fat burner)

L- carnitine is an ammonium compound produced by the human brain, liver, and kidneys. Consuming l-carnitine is helpful for your body to burn fat into fuel during a workout. Actually, it helps to burn your fat faster as the rate of nonconsumer l carnitine.

Benefits of L-carnitine

  • Burn your fat into energy.
  • Increase oxygen supply to the muscle.
  • Reduce muscle soreness.
  • Increase exercise performance.

Recommended Dosage: Consume 1.5-3g of Carnitine a day and you can intake it with breakfast or pre-workout and post-workout, plus also can be a nighttime meal.
Popular brands: BulkSupplements, Arazo Nutrition, Now Foods, RSP Nutrition, ON, Evlution Nutrition – L-Carnitine.

Green Tea

This is one of the hottest and loved fat-burning supplements on the market today because research confirms that green tea is very effective to boost your metabolic rate and, therefore, fat loss.

Green contains caffeine and catechin, the caffeine helps you to boost your mood and catechin helps to burn your fat into energy. So, green tea is a very essential beverage for fat loss.

Benefits of Green Tea

  • Green tea burn your fat and convert it into fuel as energy.
  • Increase attention or focus.
  • Enhance your mood.
  • Reduce stress.
  • Improve brain function.
  • Improve physical performance.

Recommended Dosage: Consume 250-500mg of green tea a day. You can take it at least three to two times a day.

Related: Workout for fat loss.

Supplement stacks for Lean Bulking body

Whey Protein

Whey protein is very important for making a lean body. It boosts the protein to the muscle that helps you to build muscle growth and recover the damaged muscle.

Recommended Dosage: Consume 2-4 scoops of whey protein a day. You can use it in the morning, before bed, or not forget to drink after the workout.
Popular brands: Optimum Nutrition Gold Standard, MuscleTech NitroTech Performance Series, Dymatize Elite whey protein, Isopure Low Carb 100% Whey Protein, MuscleBlaze Whey Gold Protein, etc.

Creatine

After whey protein, creatine is one of the best and most researched supplements in the history of the muscle-building industry.

For lean bulking, creatine is very essential. It provides you adequate strength with extra energy during exercise and also builds muscle growth.

There is research showing the creatine benefits increase when you use the combination of beta-alanine.

Recommended Dosage: Consume 3-5g of creatine a day and prior to the workout. You can also drink it in the morning.
Popular brands: Thorne Creatine, Klean Athlete Klean Creatine, BulkSupplements Creatine Monohydrate, MuscleTech Cell-Tech Creatine Powder, etc.

Beta-alanine

Beta-alanine helps you to provide adequate muscle strength and power during high-intensity training. One recent study found that individuals who took beta-alanine along with creatine gained muscle mass and lost more fat than those who took only creatine.

Recommended Dosage: Consume 1-2g of beta-alanine before and after the workout.
Popular brands: BulkSupplements – Beta-alanine, Nutricost – Beta-alanine, Now Sports Nutrition – Beta-alanine, ON – Beta-alanine, PrimaForce – Beta-alanine, etc.

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