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Supplement Stacking 102

Ready to take your supps to the next level? Class is back in session.
Per Bernal

 ENERGY STACK 

A stack that enhances energy levels would make the perfect adjunct to a strength stack, such as the one we taught you in “Supplement Stacking 101.” Greater energy and drive get converted to greater strength than you thought possible.

CAFFEINE

Of course, caffeine has to be included in the ultimate energy stack. It’s a central nervous system stimulant that can ramp you up to the point where you feel like you can lift any weight. But it’s not just the jolt that the world’s most popular drug provides that makes it essential here. In addition to stimulating you, caffeine has been found to enhance muscle strength on its own when taken about one hour before workouts.

TYROSINE 

This amino acid provides a definite pick-me-up. In the body, tyrosine is used to produce many important hormones, such as those for the thyroid, as well as neurotransmitters, which include dopamine, epinephrine and norepinephrine. Higher levels of dopamine can help focus the mind and deliver the drive for heavy lifting. As demonstrated in research studies, higher epinephrine and nor-epinephrine levels in the body can help to reduce fatigue and maintain strength during workouts. 

COQ10 

Coenzyme Q10, also known as ubiquinone (because it is ubiquitous within the body), is critical for helping to produce adenosine triphosphate in the body. ATP is the major energy substrate that muscle cells use to contract, as when lifting weights. So having optimal levels of CoQ10 can provide you with optimal levels of ATP in muscle cells during workouts, allowing you to complete more reps and train harder and heavier. In fact, Japanese researchers from Osaka City University Graduate School of Medicine reported in a 2008 issue of the journal Nutrition that when subjects supplemented with 300 mg of CoQ10 per day for eight days, they experienced less fatigue during exercise and recovered faster between bouts of exercise. 

STACK THEM LIKE THIS 

About one hour before workouts, take 200-400 mg of caffeine and 2-4 g of tyrosine. Then, right before workouts, take 200 mg of CoQ10 with your preworkout shake. Also take another 100-200 mg of CoQ10 with another meal of the day, such as breakfast, lunch or dinner. 

 ENERGY STACKING SYLLABUS* 

  • Caffeine | 200-400 mg about one hour before workouts
  • Tyrosine | 2-4 g about one hour before workouts
  • CoQ10 | 200 mg with preworkout shake; another 100-200 mg with a meal such as breakfast, lunch or dinner

*Works well with the strength stack from “Supplement Stacking 101”.

 

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