What to include in basic muscle building stacks
Since we are on the topic of building muscle without equipment in these tough economic times, I thought it would be a good idea to list the essential ingredients you should include in a basic muscle building stack which you can take pre and post workout to increase strength and gain some quality muscle.
First of all, let me just say that as a beginner your focus should not be on supplements. You first want to understand and follow a good nutrition and training program, however it must be said supplements if used properly can give you a boost.
With so many bodybuilding supplements on the market begging for your
attention, you are bound to be confused with exactly what is the best
muscle building stack for putting on lean muscle mass. The aim of this
article is to include the most essential ingredients which you should
include in your muscle building stack without having to break the bank.
In bodybuilding circles a “stack” refers to the different products
used in a bodybuilder’s steroids cycle, but the term is more loosely
referred to using multiple supplements or products in the one “stack” or
daily supplement regimen.
There are pre-packaged muscle building stacks such as Muscletech Musclebuilding Stack (the same manufacturer which makes the pre workout supplement naNO Vapor), but the focus of this article is not to recommend the best muscle building stack product, instead we want to discuss the best ingredients to include in a stack when on a budget. It can be preferrable to make up your own stack because that way you know exactly what ingredients you are putting in your body.
What to include in an effective muscle building stack?
In other articles I have already discussed what I feel to be the most effective bodybuilding supplements, so it should come as no surprise when I say that the basic muscle building stack should include protein, creatine, carbs, and a good multi-vitamin supplement.
Protein should form the foundation of your muscle building stack. Heavy resistance training increases the demand for protein (more specifically amino acids) so make sure you are consuming some protein before and after working out. Whey protein powders are one of the most convenient ways to consume protein. It can easily be added to weight gain shakes and it contains a high percentage of protein with every scoop.
Creatine monohydrate is another supplement you must include in a muscle building stack. This is a proven supplement with many scientific research studies to backup it’s claims. Creatine is particularly useful to increase explosive strength, gain lean muscle mass and gain weight. Here is how much daily creatine you should include in your stack.
High Glycemic Carbohydrate
A quick absorbing high glycemic carbohydrate is a nice addition to a basic muscle building stack. It’s important to combine carbs with protein for your post workout meal because carbs help transport nutrients to muscle cells and increase protein synthesis, which is the main objective. Carbohydrate also helps to prevent muscle catabolism (break down of muscle tissue) and jump starts the recovery process. The complex carbohydrate source can come from raw foods such as oats or you can use supplemention for convenience.
Taking a good multi-vitamin is also very important.
Vitamin and mineral deficiencies can be determinental to muscle gains
because your body is not performing to its full potential.
How should you take the muscle building stack?
You can take the daily multi-vitamin in the morning and combine the
whey protein, creatine and carbs to form a great post workout shake.