The Ultimate Supplement Stack
Bang Master Blaster, Amino Rush, and Protein Rush – the ULTIMATE supplement stack for all the gains.
For years, the CEO of VPX Sports, Jack Owoc, has recommended a supplement stack consisting of a pre, intra, and post-workout nutrient cocktail for maximal muscle growth, strength, and recovery. Recent studies have found that the nutrient-signaling interaction of skeletal muscle is suggested to be more sensitive to the time of resistance exercise exposure than at other times of the day. The science behind this nutrient timing is that it maximizes the body’s anabolic response to exercise, while minimizing the catabolic reactions of cortisol.
Ivy and Portman described nutrient timing into 3 phases:
(1) energy phase, (2) anabolic phase, and (3) growth phase.
- The “energy phase” coincides with the exercise session and aims to prime muscles before exercise and provide intra-workout nutrient delivery, where supplements are ingested 20 to 30 minutes before exercise.
- The “anabolic phase” centers on maximizing the benefits of the theorized post-exercise nutrient timing window, where the 1-hour post-exercise period is thought to be critical in optimizing the replenishment and restoration of intramuscular energy stores.
- The “growth phase” extends from the end of the anabolic phase to the beginning of the next workout, and aims to promote muscle recovery and repair.
The optimal pre-workout supplement stack should contain ingredients to increase nitric oxide, such as:
– Beta alanine to increase repetitions to fatigue
– BCAAs to increase protein synthesis
– Creatine to increase muscle strength and suppresses myostatin, and
– Caffeine to improve energy and performance.
Intra-workout supplements should contain:
BCAAs to increase muscle protein synthesis and suppress cortisol during exercise.
Post-workout should help:
Maximize muscle recovery and growth by containing a combination of fast and slow acting proteins such as whey and casein.
A previous study examined the impact of a pre, intra, and post-workout supplement stack on muscle recovery. The purpose of the study was to investigate the influence of a pre, intra, and post-workout stack on muscular performance, serum hormone responses, biochemical markers of muscle damage, and muscle soreness in strength-trained athletes. The subjects trained their legs by doing squats, deadlifts, leg presses, leg extensions and leg curls. They were given a pre, intra, and post-exercise supplement and repeated the procedure but were given a placebo: a zero-calorie light drink. Each acute resistance exercise session involved four sets of 8 to 15 repetitions for five lower-body exercises.
At the end of the study, the training volume (number of reps x pounds) was ten percent higher during the training session with pre, intra, and post supplements than during the placebo training session. Think about an additional ten percent training volume can certainly lead to increased muscle mass over a period of months. Additionally, the subjects recovered their peak power faster after taking supplements. The amount of creatine kinase (i.e., a marker of muscle damage) in the athletes’ blood was lower after doing a workout and taking supplements. This is an indication that the supplements reduced muscle damage. This study suggests that taking a complete supplement stack such as Bang Master Blaster, Amino Rush, and Protein Rush can increase your training capacity while maximizing recuperation and lowering stress hormones such as cortisol.
Bird SP, Mabon T, Pryde M, Feebrey S, Cannon J. Triphasic multinutrient supplementation during acute resistance exercise improves session volume load and reduces muscle damage in strength-trained athletes. Nutr Res. 2013. May;33(5):376-87.
Hoffman JR, Ratamess NA, Tranchina CP, Rashti SL, Kang J, Faigenbaum AD. Effect of a proprietary protein supplement on recovery indices following resistance exercise in strength/power athletes. Amino Acids 2010;38:771–8.
Ivy JL, Portman R. Nutrient timing: the future of sports nutrition. North Bergen. NJ: Basic Health Publications, Inc.; 2004.
Bird SP. Strength nutrition: maximizing your anabolic potential. Strength Cond J 2010;32:80–3.
Ivy JL, Ferguson LM. Optimizing resistance exercise adaptations through the timing of post-exercise carbohydrate protein supplementation. Strength Cond J 2010;32:30–6.