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Protein Co.

Supplement Stacks for MASSIVE MUSCLE MASS!

Another adequate title for this resource could be "How To Incorporate Supplements Into Your Daily Diet". This is your guide for helping you utilize any all the supplements you choose to build more muscle mass and achieve specific training goals. It used to be that bodybuilding and weight lifting for increased muscle mass was mostly trial and error. Either you figured out how to combine your supplements for maximum training gains or you failed miserably and had to settle for inferior results. The good news is the science finally caught up with nutritional supplements in Canada that are designed to help you build muscle faster. The downside is the market is now flooded with new supplements almost daily that claim to be superior on one way or another. Figuring out what is true and what is marketing hype is a daunting task to say the least. At Proteinco Canada, we strive to formulate the absolute highest quality supplements so you start off on the right foot. This guide is the second part of the equation that should help you put the two together – Supplements + Knowledge = MASSIVE MUSCLE MASS GAINS!

AM Protein Shakes

Particularly for hard training athletes, getting off to a good start with proper caloric intake soon after waking is a key to gaining more muscle mass. You need to maintain proper nitrogen balance in order to build muscle most effectively. By not eating enough calories in the morning, you are putting your body behind the power curve. For this reason, we recommend using our Weight Gain Protein powder in your morning protein shakes. Other Whey Protein powders we sell simply don't contain enough calories for this crucial time of day.

Of course you can always beef up the caloric intake by adding other high calories ingredients which serves the same purpose. However, our gainer is an excellent choice which contains high quality ingredients in an ideal muscle building ratio. Feel free to add fruit, juice, milk, yogurt, granola or any other personal favorites. Just keep in mind this should be the most highly calorie dense protein shake you make all day.

Other Key AM Nutrients

You will notice many powdered supplements are offered alone or with very few mixed ingredients. We do this purposely so you can personalize your protein shakes with the quantities of these nutrients that work best for you personally. With that said, here are some key nutrients that have proven to be particularly effective for muscle building when taken early in the day

  • Creatine

    Possibly the single best nutritional supplement for helping to build more muscle is creatine. There are typically three types of creatine sold by supplement companies in Canada as one form often works best for some users while another form is ideal for others. As far as mixing with protein shakes, Creatine Monohydrate is our personal favorite. Mix about 5 grams in your am protein shake and you should immediately notice the improved mass and increased energy from higher muscle creatine levels. If you prefer to take creatine separately, we offer two choices in capsule form. Creatine Ethyl Ester may absorb faster and provide superior results for some. A third option is Creatine Phosphate with Glycerol which can help your tissues retain more fluid and give you the bulk for bodybuilding.

  • BCAA

    The three branch chain amino acids leucine, isoleucine and valine may be the most important and effective amino acid group for building muscle. Again we offer a few choices to meet the needs of everyone more precisely. A BCAA Drink is an amino acid powder that can easily be added to protein shakes. If you prefer to take capsules, BCAA Caps are usually offered with the same amino acid ratio. Leucine has shown to be one of the most potent nutrients for helping athletes in Canada build more muscle. For this reason it's often offered alone as Leucine Powder that can be easily added to any other combinations of protein powders and powdered supplements you enjoy in your mix.

  • Multivitamin

    Most people have gotten in the habit of taking their multivitamins in the morning for no particular reason other than habit. Our Multivitamin has a recommended dose of 1-9 capsules per day if you notice. Dosing out your multivitamin regimen throughout the day is most beneficial to athletes for the B vitamin content in particular. B vitamins are water soluble which means they pass through your body very rapidly. This is the reason you have bright yellow urine soon after taking B vitamins or a quality Multivitamin you find in Canada. Rather than take all 6 capsules in the morning for example, it's usually best to dose them out taking 2 with breakfast or after your am protein shake, two after lunch and two after dinner. This way you keep your B vitamin levels up throughout the day which assists with muscle recovery and improved energy.

Keep in mind that whole foods should be your primary daily nutrition. Supplementing with easy to digest whey protein powders, properly formulated capsule supplements and other powdered nutrients shouldn't take the place of whole foods. These are "supplements" to your nutrition that target specific training goals or deficiencies. Once you are ready to dig into a hearty breakfast, consider stacking these supplements to help jump start your day and get your body ready for whatever workout you have planned. On non-workout days, it's still important to stack supplements with your breakfast to assure faster and complete recovery.

  • BULGARIAN TRIBULUS TERRESTRIS

    Tribulus has proven effective as helping your body release more muscle building hormones into your bloodstream. Bulgarian Tribulus Terrestris contains natural compounds called saponins that encourage your brain to release proper amounts of hormones. Tribulus can be one of the best natural ways to boost hormones when taken with your breakfast as one of your supplement stacks.

  • MULTIVITAMIN

    Rather than take the full dose of multivitamins in the morning, try dosing them out through the day. Take a third of them after you have eaten breakfast. A quality Multivitamin absorbs into your system rapidly which can cause an upset stomach. We recommend you only take vitamins AFTER your meals to alleviate this possibility.

  • L-CARNITINE CAPS

    Similar to the hormonal effects of tribulus, L-Carnitine Caps can boost am production. L-Carnitine L-Tartrate has proven to absorb completely into your system making it the ideal form for bodybuilding. Additionally, adequate quantities in the bloodstream can help prevent muscle tissue damage typical from hard training and heavy weight lifting.

  • ESSENTIAL FATTY ACIDS

    These must be consumed in the food you eat or from supplements sold in Canada as your body doesn't make them. You get plenty of Omega 6 fats from a regular diet typically. This is an inflammatory essential fatty acid so too much can cause inflammation in a variety of areas of the body. Omega 3 is an anti-inflammatory essential fatty acid which should be consumed from supplements or foods like Flax Seed to balance the ratio of Omega 6 to Omega 3. Taken with your supplement stacks at breakfast can get you started on the right foot. It can help reduce post workout inflammation and corresponding pain in your muscles and joints.

  • BETA ALANINE

    As a precursor amino acid for carnosine, Beta Alanine can dramatically increase muscle stores. Fast twitch muscle hold large amounts of carnosine that helps keep the pH of your skeletal muscles more alkaline. Operating at a higher (alkaline) pH as opposed to more acidic levels has proven to be a boost to athletic performance in almost all instances. Taking a beta alanine supplement stack with your breakfast helps you start the day neutralizing acidic conditions that can be detrimental to overall health and performance.

To continue your drive to a higher pH, eating primarily raw whole foods at lunch is good advice. You can forgo whey protein powders at this point so you can save room for as much in the way of raw vegetables as you can consume. Contrary to popular belief "raw" vegetables in a variety of colors can provide all the essential amino acids (protein) you require to build muscle mass. In warmer weather, salads made with as many different color vegetables can be a great lunch time meal. In cooler weather, vegetable broth warmed and poured over mixed raw vegetables can be a welcome change from cold salads. If you feel you need extra animal protein with lunch, try to mix things up by not including it with the rest of your lunch at least a few times per week.

  • MULTIVITAMIN

    Since you most likely incorporated a few breakfast supplement stacks in the morning you really don't need much at lunch. Taking your second dose of your multivitamin AFTER lunch is the primary supplement to include in your lunch time routine.

PRE WORKOUT SUPPLEMENT STACKS

Supplement stacks taken pre workout are quite possibly the most important of the day. By getting yourself pumped up before training with the proper nutritional support, you can boost workout performance dramatically. If you are a bodybuilder in Canada or have been in the gym around weight lifters, you have probably heard of the nitric oxide pump. This is a form of boosting NO2 release that dilates arteries allowing for more oxygen and nutrient delivery to working muscles. By taking the best nitric oxide supplements, you can essentially reduce your warm up time to zero. This means your workout can be maximum intensity from start to finish which has a tremendous effect on your training gains. Pre workout supplement stacks are primarily designed to help you release more NO2 into your bloodstream before your workout begins. It's also a great time to get some additional protein and creatine into your body so you return the maximum benefit from your training efforts.

  • PRE WORKOUT NO2 DRINK

    Consuming a pre mixed supplement like Pre Workout No2 Drink before working out is a good way to assure you get all of the key nutrients for maximizing nitric oxide release. Any drink mix like this lends itself to personalizing with more of one particular NO2 boosting powder. Take a serving or two 30 minutes prior to starting your workout for maximum benefit.

  • ARGININE

    The most popular nutrient for promoting a nitric oxide pump today is Arginine Caps. This amazing supplement has profound effects on how your body releases nitric oxide pre workout. Every good pre workout drink will include arginine powder as the primary ingredient for the best NO2 release possible.

  • BETA ALANINE

    While Beta Alanine is suggested for breakfast supplement stacks, this is another key time to include another dose. It works synergistically with arginine to promote maximum nitric oxide release. As well, it can ensure adequate carnosine levels for boosting fast twitch muscle fiber power and neutralizing lactic acid you may produce during high intensity workouts.

  • BULGARIAN TRIBULUS TERRESTRIS

    Taking an additional dose of tribulus pre workout can help you boost performance and assure optimum growth hormone release during and after training. Taken 30 minutes prior to your workout is ideal and conveniently included in your pre workout supplement stacks with other nutrients.

  • WHEY PROTEIN ISOLATE

    Ingesting a serving or two of New Zealand Whey Protein Isolate 30-60 minutes pre workout is a great way to promote muscle protein synthesis. It also provides additional calories to help you blast your workouts from start to finish.

  • CREATINE

    A pre workout dose of Creatine Phosphate with Glycerol is one of the most effective methods for naturally boosting your performance. Creatine is necessary for maximum muscle function and growth. It's the most important nutrient for supplement stacks designed to promote superior muscle mass gains.

  • GLUTAMINE POWDER

    The power of glutamine to assist with muscle growth when take pre workout is becoming more and more evident. It helps promote maximal growth hormone release. As your body only produces about 1 teaspoon of human growth hormone per day, making sure you get every ounce is crucial. In addition, Glutamine Powder acts as an acid buffer which helps delay the onset of muscle fatigue during training. Take 5 grams of glutamine on an empty stomach about 1 hour before training for optimal results.

Many athletes neglect nutrition during training believing it isn't necessary. By mixing a targeted protein shake or energy drink that you sip on during workouts, you can keep energy levels up throughout your workout and get a jump start on your recovery. Mixing Whey Protein Isolate with 2-5 grams of Creatine is a great start. Feel free to add other nutrients like Leucine or BCAAs for additional benefit. For high intensity workouts, a high carbohydrate drink made from Maltodextrin and Dextrose with a scoop of BCAA Drink to prevent muscle catabolism is perfect!

POST WORKOUT SUPPLEMENT STACKS

  • WHEY PROTEIN ISOLATE

    Immediately after training you have a window of opportunity for replenishing your muscle with all the nutrients they crave. Whey Protein Isolate is a great start and should be mixed with juice as the very least for some carbohydrates. This is a great time to add more carbs in the form of Maltodextrin, Waxy Maize or Dextrose as well. Any other nutrient that targets your recovery and training goals can be included as well. Just remember to ALWAYS drink a recovery drink of some kind as soon as possible post workout.

  • MALTODEXTRIN AND DEXTROSE

    Particularly following longer and harder training sessions, you will want to replenish depleted glycogen stores with high quality carbohydrates. Adding both Maltodextrin and Dextrose to your post workout recovery drink will give you a good mix of complex and simple carbs. Consuming more 90 minutes and 3 hours following training assures you take advantage of all the recovery windows your body needs.

  • GLUTAMINE POWDER

    All you have to do to understand how well Glutamine Powder works for recovery is to try it once. The time it takes to recovery when you consume a recovery drink that includes glutamine is reduced so much it will amaze you. Once you start using glutamine to assist with muscle recovery, you won't ever go without this important post workout supplement stack again.

  • L-CARNITINE

    The primary benefit of L-Carnitine taken post workout is for the fat burning power. For any athlete looking to reduce body fat percentage and build more lean muscle mass, you are well advised to use L-Carnitine L-Tartrate along with your other post workout supplement stacks.

Your dinner is the time to make up for anything you feel you missed during the day. It should consist primarily of whole foods along with some lean protein like meat, poultry and fish. Quinoa is an excellent choice as well as it's a welcome change for standard dinner carbs like rice, pasta or potatoes. Try to finish dinner at least 3 hours before going to bed to allow for adequate digestion. Eating dinner closer than 3 hours to bedtime can stop growth hormone release while you sleep. This is when your body produces the most human growth hormone which is a key to building muscle. If you don't follow this rule and seem to be having a hard time building muscle, heeding this advice could well turn things around for you.

  • ESSENTIAL FATTY ACIDS

    Consuming some essential fatty acids at dinner like an Omega 3 supplement, Krill Oil or Flax Seed can help you develop more lean muscle mass. It can also keep you more satisfied as you sleep helping you sleep deeper and uninterrupted. Some "good" fat tells your body to release body fat stores for energy and this can assist with your nighttime recovery.

  • MULTIVITAMIN

    As long as you don't have trouble sleeping at night, taking your final multivitamin dose after dinner can complete your daily nutrient replenishment. Taken 3 hours before bed as we recommend with dinner, it shouldn't cause any sleep issues. On the contrary actually as the mineral magnesium can help you sleep more relaxed and combat restless legs and muscle cramps.

Your body goes through a complex cycle of repairing itself while you sleep. You need deep REM sleep to get the most recovery benefit so you want to do all you can to promote this state. Bedtime supplement stacks work in several ways to make sure you wake up as recovered as possible so you are ready for everything the next day involves. Don't neglect this important time to supplement for assuring maximum performance and training gains.

  • CASEIN PROTEIN

    This is a very slow digesting protein powder. For this reason Casein Protein is the best choice for calories consumed right before bed. It assures your body is refueled all night long as you sleep which has a profound effect on muscle repair. At the same time, it keeps you from waking up in the middle of the night hungry. This promotes deep REM sleep which is a key to maximum recovery.

  • ZMA

    Additional restful sleep assistance can be found by taking the best ZMA supplement just before you go to bed. The magnesium and zinc work synergistically to help you recover faster, sleep more deeply and repair damaged muscle tissue through improved HGH release. If you are having trouble sleeping at night after hard workouts particularly, ZMA could be just what you need to sleep better and recovery faster. Take 1-2 servings 30 minutes before bed and separate from your micellar casein drink.

Supplement
AM
Pre Workout
Post Workout
Bedtime
Whey Protein Isolate
1-2 servings
1-2 servings
1-2 servings
N/A
Creatine
2-5 grams
2-5 grams
N/A
N/A
Glutamine
2-5 grams
2-5 grams
2-5 grams
2-5 grams
*Multivitamin
Dosed with meals
N/A
N/A
N/A
Casein Protein
½ serving mixed in your waking protein shake
N/A
N/A
1-2 servings
*Proteinco Canada advocates dosing your multivitamin evenly during the day at mealtimes. This can enhance recovery and assure constant energy levels throughout the day

Use this quick reference guide as a starting point to drive your supplement stacks. Stick to a routine for at least 3 weeks and then adjust if you feel you aren't getting the desired results. Always refer to the usage instructions for any supplement. More isn't often better so pay attention to making dosage.

Supplement
Waking Stack
Breakfast Stack
Lunch Stack
Pre Workout Stack
Post Workout Stack
Dinner Stack
Bedtime Stack
Whey Protein
25-50 grams
25-50 grams
Creatine
3-5 grams
3-5 grams
Weight Gainer
1-2 servings
1-2 servings
Glutamine
5 grams
5 grams
ZMA
1-2 servings
L-Carnitine
2 grams
2 grams
L-Glutamine
5 grams
5 grams
Beta Alanine
2 grams
2 grams
Micellar Casein Protein
1-2 servings
Multivitamin
1/3 Dose
1/3 Dose
1/3 Dose
Essential Fatty Acids
2-3 grams
2-3 grams
Maltodextrin
10 grams
20-30 grams
Dextrose
25 grams
L-Arginine
5 grams
Bulgarian Tribulus Terrestris
750 mg
750 mg

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