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  • Submitted: Jan 19 2015 02:43 PM
  • Views: 2821

Pre/Post-Workout Stack

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dextrose powder monster amino (cytosport) non-fat milk creapure dextrose (optional) protein powder (optional)


Nothing fancy or huckstery here, just the solid basics backed by scientific evidence.

Pre-Workout: Dextrose will induce an insulin spike to halt catabolism. Monster Amino contains 8:1:1 Brain Chain Amino Acids (BCAA) of which Leucine is the critical component for inducing anabolism. It contains 3.5g bioavailable Leucine as well as 3.5g of free form Leucine (which is not bioavailable). I've previously tried both straight hydrolyzed Leucine which is bitter-tasting and highly allergenic as well as straight free form Leucine which is completely insoluble and among the most vile tasting substances known to man. Also considered fermented free form Leucine, but no evidence of efficacy. This should all be in 1000ml of water (1 liter) for proper solubility/absorption.

Post-Workout: The Non-Fat Milk will induce IGF1 in the muscles, besides providing anti-catabolic and pro-anabolic properties, as well as to modulate any reactive hypoglycemia (caseine). Creapure (creatine monohydrate) as the only proven ergogenic supplement will also help muscles recover. The dextrose and protein powder are optional, but they will bring the carb:protein ratio up to the ideal 2:1.

If trying to lose body fat, I would omit the dextrose completely or use only a little bit, such as 5g, to prevent amino acid oxidation.

Ingredient Dosage Frequency Administration
Dextrose Powder 5.33 tablespoon Weekly 1 hour before working out
Monster Amino (Cytosport) 1 serving(s) Weekly 1 hour before working out
Non-Fat Milk 2 serving(s) Weekly Post-workout
Creapure 5 gram Weekly Post-workout
Dextrose (optional) 3 tablespoon Weekly Post-workout
Protein Powder (optional) 9 gram Weekly Post-workout

i found out that anything lower that 30g of whey protein post-workout will give me a darned muscle soreness that keeps going for days.

Also, BCAAs help me a lot and i can definitely see an improvement.

I lift moderate weights but my training is very intense.

what about yours?