Hot stacks: the best supplement combinations for muscle gains and bodyfat reduction - Nutrition

Flex, Nov, 2002 by Chris Aceto

Two questions bodybuilders ask most frequently are "What supplements Should I take to get big?" and "Which ones will help me rip up?" First, it's important to keep in mind that adding muscle mass requires a calorie surplus coupled with adequate protein intake. Second, the opposite is true for cutting up--rippling abs a la Ahmad Haidar come from reducing your overall caloric intake. In other words, the best supplements out there won't increase your muscle mass or rip you up unless you are chowing down on the correct amount of high-quality food. Once you have the foundation set, the following supplement stacks can facilitate your progress.

GAINING STACKS

1. WHEY PROTEIN, GLUTAMINE AND OATMEAL

Whey is a quickly digested protein source that is rich in branched-chain amino acids (BCAAs). Supplementing with BCAAs can help prevent the breakdown of muscle. Research has shown that a small protein/carb snack taken before training can promote a more anabolic hormonal environment. That's where oatmeal fits in. Oatmeal is a source of slowly digested carbs, which can help prevent drops in energy and glycogen levels. When combined with whey protein and stacked with glutamine, the carbs in oatmeal can help the body maintain muscle during training.

2. CREATINE ENHANCED WITH VITAMINS C AND E

Taking four to six grams (g) of creatine in a posttraining meal supports muscle growth and repair. Choosing a creatine drink that includes plenty of vitamins C and E can add up to quicker recovery. Cortisol (the hormone potentially unfriendly to muscles) increases with training--1,000 milligrams (mg) of vitamin C can help lower it; 800 IU of E can help offset muscle damage and potentially increase the storage of carbohydrates as muscle glycogen.

3. MRPs PLUS HMB

Meal-replacement products (MRPs) are bodybuilding's answer to toting around a small cooler every day. Although MRPs are high in quality proteins such as whey and casein, adding 2 g of beta-hydroxy beta-methylbutyrate (HMB) to an MRP can support greater growth by preventing potential muscle loss. HMB is a cousin to a BCAA; research has shown that as little as 1.5 g of HMB daily could lead to gains in mass--most likely by preventing muscle breakdown associated with hardcore training sessions. In any case, boost the muscle-building potential of your MRP by adding 1.5 to 2 g of HMB to the mix.

CUTTING STACKS

1. MCTs AND CARNITINE

Low-carb diets work for Tipping up. They decrease appetite and cause the body to rely on bodyfat for fuel. Unfortunately, low-carb diets can cause a loss in muscle mass, too. That's where medium-chain triglycerides (MCTs) and carnitine fit in. A unique type of fat, MCTs increase ketones, which help prevent the burning of muscle mass. Carnitine supports ketone production and helps save muscle mass in another way; it helps the body make use of BCAAs, the aminos that help preserve muscle while you diet. Try taking three to four tablespoons of MCTs with 2,000-3,000 mg of carnitine daily during a diet phase. On training days, take it 30-45 minutes before your workout.

2. PHOSPHATES AND SUGAR

When calories decrease--especially those derived from carbohydrates--metabolic rates can drop. Research has shown that with daily supplemental phosphates (in one study, 537 mg of calcium phosphate, 107 mg of potassium phosphate and 25 mg of sodium phosphate were used), metabolic rates can remain stable despite strict dieting. Taking supplemental phosphates with a meal, in the dosages mentioned above, might give you an edge in carving your physique into contest condition because while total caloric intake is decreased, your metabolism will likely remain elevated.

Sugar also plays a crucial role. Many dieters make the big mistake of skimping on carbs, hopeful of losing bodyfat. After training, your metabolic rate is significantly elevated, so carb intake of up to 100 g posttraining should trigger growth and recovery without stimulating the storage of bodyfat. Surprisingly, the best carb choices for that time period are those that have been stereotyped as "bad": sugar and refined carbohydrates. A posttraining combo of phosphates (as noted in the previous paragraph) and sugars, up to 100 g, will keep your metabolism from dropping, which can help you to cut up.

3. TYROSINE AND GREEN TEA

As an alternative to the strong stimulatory effects of ephedra-based products, try the amino acid tyrosine combined with green tea. Tyrosine increases the production of neurotransmitters (dopamine and norepinephrine) that influence virtually every aspect of metabolism, including muscle growth and bodyfat reduction. Take 1,000 mg in the morning before eating and another 1,000 mg before any training session to help burn fat and feel better. Sipping four cups of brewed green tea daily has been shown to increase calorie burning. Take tyrosine and a mug of green tea prior to a morning aerobics session and you're likely to burn more calories than if you perform the aerobics session without this stack.