Investigations have also demonstrated that when taurine in muscle fibers is decreased, as hap- pens during exercise, so too is the strength of those muscle fibers. Research shows that higher levels of taurine in muscle cells are associated with greater muscle strength and muscle endurance. TAURINE : This amino acid has been used as a supplement to boost muscle strength for a few years.The American College of Sports Medicine reported that when the subjects took betaine, their bench press strength was boosted by about 25%, while their power on the bench press increased by about 15%. Under their watch, 12 trained men received either betaine or a placebo for two weeks while following a strength-training program. University of Connecticut (Storrs) researchers were the first to discover that betaine is an effective strength supplement. This is why a few manufacturers add betaine to the creatine they produce. Preventing the body from forming homocysteine also encourages greater creatine production in the body.
Betaine can inhibit the production of homocysteine, an amino acid that is associated with a higher risk of cardiovascular disease. Betaine has been around for a while, but it was used primarily for promoting health. BETAINE: This supplement, known formally as trimethylglycine, is a metabolite of choline.Being stronger allows you to place more mass-building overload on the muscles you are training every time you go to the gym. But the amount of weight you can lift isn’t just important for impressing your gym buddies. Strength is another key area of concern for the bodybuilder. Whey Protein | 20 g before workouts 20-30 g after workouts MASS STACKING SYLLABUSĬreatine | 3-5 g before and after workoutsīeta-Alanine | 1-2 g before and after workouts Within 30 minutes after workouts, make another shake that contains 20-30 g of whey protein and 10-20 g of casein protein, along with 3-5 g of creatine and 1-2 g of beta-alanine. Thirty minutes prior to workouts, make a shake that contains about 20 grams of whey protein, 3-5 g of creatine and 1-2 g of beta- alanine. Baylor University (Waco, Texas) researchers made this discovery in a 10-week study using trained male lifters. In fact, when it’s taken with whey immediately after workouts, it leads to greater gains in muscle mass than whey taken without casein. Research now shows that despite its rate of digestion, when casein is taken after workouts, it increases protein synthesis (the process that leads to muscle growth) as well as whey. However, casein formerly wasn’t recommended for use around workouts, due to its slow digestion rate. Because they originate together, it makes sense that they work well when taken together. CASEIN PROTEIN : Casein is the other major milk protein (it makes up about 80% of milk protein whey makes up about 20%).That’s not to say that whey protein can’t be even more effective - casein protein (see the next entry) enhances whey’s muscle-building effects after workouts. It digests quickly, it’s rich in branched-chain amino acids and its peptides boost blood flow. WHEY PROTEIN : This is simply the best protein to take before and after workouts.A study from the College of New Jersey (Ewing), found that subjects who took beta-alanine along with creatine gained more muscle mass and lost more bodyfat than subjects taking just creatine. The amount of carnosine in muscle is associated with muscle strength and, apparently, muscle size. Once inside the muscle cells, beta-alanine combines with the amino histidine to form car nosine. BETA-ALANINE : This amino acid can significantly boost the muscle-building effects of creatine.For even greater mass gains with creatine, take it with beta-alanine (next on our list). Bottom line: with creatine, most guys can expect to gain a solid 10 pounds of muscle or more, and at least a 10% strength increase. Hundreds of studies support its effectiveness for boosting muscle size and strength. CREATINE : Of course, creatine is on the list.Using these four supplements does just that to guarantee muscle-mass gains. The best mass stack doesn’t just combine effective mass-gaining supplements it combines effective mass-gaining supplements that are proven by research to work synergistically with one another. After all, bodybuilding is about muscle, and you first must build plenty of it to be a bodybuilder. One of the first areas to cover is stacking supplements for building mass.
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