Daniel Walls - My Monster Stack!

What do all bodybuilders talk about? If it’s not training its nutrition, if it’s not nutrition its supplements. This is because these are the 3 most important ingredients to get right when aiming to take our bodies to the most optimal level our genetics will let us. This is why this is often the topic of conversation in the gym over a post workout shake. Without training life would be boring, I mean come on, it’s hard enough having a rest day. Without the correct nutrition training would be pointless, and without the use of the correct supplements at the right time you may be limiting yourself to good results when you could be getting great results.

Supplements come in many forms and variety of benefits from helping build muscle (anabolism) to preventing muscle breakdown (catabolism), improving digestive health, strengthening the immune system and the list goes on. In this article I will give an insight into the supplements I use, and I feel are a necessity to anyone striving for optimal results from there training and rest periods.

 

Multivitamins

Before anything our health comes first, without our health we would be incapable of undergoing any type of exercise without having negative effects on our bodies. For the human body to complete all of its normal daily tasks it must be given a wide verity of complex vitamins and minerals. For bodybuilders or any athlete it is very easy to become deficient in any of these which will cause breakdown of the metabolic pathway and performance will decrease rapidly. However, this can easily be combated with a DECENT multivitamin.

How I Use It

o   My choice of multivitamin covers my daily intake of vitamins and mineral, digestive support, immune support and daily detox support all in one pack taken once daily. I also take another 2-3 grams of Vitamin C per day and 5000 IU of Vitamin D.

 

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I recommend

o   Vita freak by Pharma freak - http://monstersupplements.com/store/p/5338/1/

 

Branch Chain Amino Acids (BCAAs)

BCAAs are the building blocks of protein, if we think of protein as the alphabet, BCAAs are each individual letter that make up the complete alphabet, and we all know we need protein to build muscle so it’s quite clear how important BCAAs actually are. BCAAs will help prevent fatigue and maintain muscle mass during time of physical stress. The BCAAs leucine, isoleucine and valine are “essential” amino acids, the term “essential” indicates that the body cannot make them so they must be obtained through diet. BCAAs are not broken down, they bypass the liver and are transported straight to the muscle, once in the muscle they play a significant role by transforming the body into a muscle building machine. Not only do they play an important role in protein synthesis they provide extra energy during heavy lifting, help spare muscle tissue and prevent mental brain drain during prolonged workouts.

How I Use It

o   I’m using BCAAs with an 8:1:1 ratio, it is not yet clear which ratio is optimal but I’m using this ratio as it has high leucine content. Leucine has a unique ability to stimulate muscle protein synthesis far more than any other amino acid. I use 1 scoop around 11g of BCAAs pre fasted cardio, in my pre-workout shake and also in my intra-workout drink.

 

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I recommend

o   CNP Pro BCAA - http://monstersupplements.com/store/p/6613/1/

 

 

Hydrolysed Whey Protein

Hydrolysed whey protein is derived from whey protein in the sense it has the same amino acid and micro fraction content, but the hydrolysed version is much smaller. Whey protein is broken down through a process called enzymatic hydrolysis, basically this causes the proteins to be digested faster, rapidly transporting the aminos to your muscles enhancing growth.

How I Use It

o   I’m currently using around 50grams of hydrolysed whey protein immediately post workout in a shake with water, also as a meal replacement I use 50g mixed with oats and water and I might add some peanut butter if I’m feeling crazy.

I recommend

o   Optimum nutrition hydro whey - http://monstersupplements.com/store/p/4282/1/Optimum-Nutrition-Platinum-Hydro-Whey-1588g.html

 

 

 

Cyclic Dextrin

Glycogen is what fuels your workouts and keeps your muscles volumized, cyclic dextrin is an ideal complex carb source that can be used pre, intra or post workout. It has a high molecular weight which means faster gastric clearance (clears the stomach) than any other carb source on the market. If you have tried other carb drinks and suffered from bloating this is the drink for you, cyclic dextrin has low osmolality which means it’s a lot less likely to cause and kind of bloating or stomach problems during training.

How I Use It

o   Like I’ve said, cyclic dextrin can be used pre, intra or post workout depending on your goals. I’m currently using it as an intra-workout drink mixed with my BCAAs, amounts vary depending on the workout intensity and length, for example on an arm day I might use 25g and on a leg day I may use up to 75g.

 

I recommend

o   Glycofuse by Gaspari nutrition - http://monstersupplements.com/store/p/5494/1/Gaspari-Glycofuse-1.68kg-.html

 

 

Creatine Monohydrate

Creatine is probably the most scientifically researched sports supplement ever, providing strong evidence that it helps improve performance. However, a few individuals do report that they have not noticed any notable improvements from using creatine. Creatine is basically an energy replenisher, it forms the creatine phosphate molecule which replenishes the ATP energy system. ATP is the molecule which when broken down releases energy for the muscle to contract, the quicker this is replenished the faster our recovery time between sets will be. From that we can see how beneficial creatine can be to our training.

How I Use It

o   I’m currently using 5 grams of creatine monohydrate in my pre and intra-workout drinks.

 

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I recommend

o   Gaspari Qualitine - http://monstersupplements.com/store/p/5031/1/

 

 

Glutamine

Glutamine is the most abundant amino acid in the body which is strange because it lists of benefits to any type of athlete are endless, one of the main ones being its muscle sparing properties (prevents catabolism). Glutamine plays a massive role in elevating the immune system to help prevent injuries and illnesses and is also used for stomach health as it helps to protect the lining of the gastrointestinal tract known as the mucosa. When we train we are depleting our bodies of this extremely beneficial amino acid, its defiantly a necessary in my supplement stack as preventing muscle breakdown and all round health are key to performing optimally when it’s time to hit the gym.

How I Use It

o   I use 10g upon waking on an empty stomach as it absorbs easier on an empty stomach, 10g in my pre and post-workout drinks.

 

I recommend

o   CNP pro Glutamine - http://monstersupplements.com/store/p/41/1/CNP-Pro-Glutamine---500g.html
Final Note

There are many more supplements out there that may benefit your training, but I believe these are the basics and should be constantly in your possession at all times. Everyone striving for the perfect physique knows that it’s a marathon not a sprint so getting the basics right with training, nutrition and supplementation is the foundation on which you should build from. Without a good foundation you can’t expect to stand tall and proud on that stage and look your best.

 

Final Note

There are many more supplements out there that may benefit your training, but I believe these are the basics and should be constantly in your possession at all times. Everyone striving for the perfect physique knows that it’s a marathon not a sprint so getting the basics right with training, nutrition and supplementation is the foundation on which you should build from. Without a good foundation you can’t expect to stand tall and proud on that stage and look your best.

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About the Author

After graduating university I pursued my passion in the health & fitness industry to help others cut their learning time by sharing my knowledge and experience to bring others up to speed. My scientific background has greatly assisted in my ability to assess the current literature and get straight to the cutting edge strategies that help me and others achieve their goals sooner rather than later. To help round out my experience I competed in a tested fitness show to put my knowledge (and discipline) to the test, I achieved my best conditioning ever, gained certain insights and a huge amount of experience that only a competition can teach you. I’ll be competing again in the near future once I’ve added some more size and achieved certain goals in other areas of life. Expertise: Ingredients, Current Scientific Literature, Goal Setting, Lifestyle Management & Organisation
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