Stack Reference Thread
- 01-07-2013, 09:18 PM
Stack Reference Thread
Hey fellas (and gals),
I would like to create an easy reference point for those looking for effective stacks. I will be listing a few different stacks with ingredients that have been well received on the boards or have been researched.
The stacks will include dosages and preferred timings. Please feel free to adjust or add/subtract information.
Mitochondrial Optimization, AMPK Activation, & Peptide Hormone Release Stack:
ALCAR - 2g
Agmatine - 1g
Na-R-Ala - 300mg
PLCAR - 2g
CoQ10 - 400mg (or 200mg of ubiquinol)
-Dose PLCAR away from ALCAR
-Dose PLCAR preworkout
-Dose CoQ10 w/ PLCAR or dose CoQ10 w/ fats
-Dose ALCAR, Agmatine, & Na-R-Ala 15-20 before a high-carb meal
-Dose ALCAR on an empty stomach for study purposes
Glutathione Boosting Stack:
NAC - 600mg-1.2g
TMG - 2.5g
Selenium - 100-200mcg
SAMe - 200-400mg
-Dose TMG anytime of the day
-Dose NAC & SAMe in the morning and evening
-Keep an eye on additional selenium intake (i.e. other products containing selenium/brazil nuts/etc.)
Creatine - 2.5-5g (Preferred forms: Orotate/MCC/Nitrate/Monohydrate)
Beta Alanine - 3.2g
LCLT - 3g
Citrulline Malate - 3-9g
Caffeine - Dosage dependent on user
Nitrates - As part of a designer product (e.g. Creatine Nitrate/Powershock/etc.)
-Dose creatine on workout days only
-Dose beta alanine any time of the day
-Dose LCLT preworkout
-Dose citrulline malate preworkout
-Dose nitrates anytime before workout due to long half-life
Fish/Krill Oil - 2-3g EPA/DHA
Citicoline - 500mg-1g
Magnesium - Depends on salt (Preferred forms: magnesium orotate/magnesium glycinate/magnesium taurate)
B-Complex - Look for complex including cofactors (e.g. methylcobalamin/P5P/etc.)
Vitamin C - 500mg (Plasma saturation is reached at 500mg)
Melatonin - 250mcg-1mg
Green Tea Extract - 750mg EGCG total daily (see notes below)
-Dose fish oil & vitamin C as far away from workout as possible
-Dose B-Complex with each meal
-Dose citicoline in AM/PM
-Dose magnesium at night
-Dose 250mg EGCG before each meal to reach 750mg daily
Betaine As An Ergogenic Aid
How to Construct a Basic Supplement Stack
- 01-07-2013, 10:31 PM
I still wanna know why do you want mitochondrial optimization so much, though generally I liked the set up...easy to get, just mark there that unless deficient one should not be taking more than 500mg of Vitamin C a day...since it says "with each meal" it can give way for people to use it in a more abundant manner
ALCAR , Agmatine and Na-R-Ala PRE high carb meal, not along with it...make sure at least some 20 minutes before it.
Good stuff here domore!>SNS-Glycophase<Serious Nutrition Solutions Rep
01-07-2013, 10:55 PM
Regardless of the term mitochondrial optimization, those supplements will obviously confer more than mitochondrial optimization. I just used the term since it is something associated with those supplements. Also, it is an area that interests me.
Yes, plasma saturation is reached with just 500mg of vitamin C--any more vitamin C in one sitting is no good.
Good catch on the timing of Na-R-Ala, agmatine, and Alcar. I skipped over that before I sent it.
01-08-2013, 12:09 AM
You really need to look into pqq if you want to optimize mitochondria
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01-08-2013, 12:19 AM
So far though, the research has been unsuccessful, so I wouldn't get my hopes too hung up on PQQ. Not to mention that due to homology between mitochondria and prokaryotes, PQQ can stimulate bacterial infection if taken systemically.
01-08-2013, 03:32 AM
Well done, domore, seriously. I'd bump the LCLT up to 3 grams since most (but not all!) studies use 2g L-carnitine as LCLT, which amounts to ~3g actual LCLT.
For the health stack, I'd add 250mcg-1mg melatonin. It is actually one of the most researched health supplements out there (if not the most researched). I also believe that, while not a supplement, 81mg aspirin/day is great for both health and even body composition (fat loss via AMPK stimulation).
01-08-2013, 10:06 AM
Already use quite a bit of these at these doses (we obviously follow the same train of though, reading sources, etc). Will be keeping this page saved as a good resource and to probably add a couple of these (actually just started COQ 10 again, need to pick up some PLCAR, and unfortunately taking some time off Agmatine).
I agree I prefer 3-4g LCLT all pre-workout. Idk if it really makes any tangible differences from 2g but it is usually what I do.
I will probably reference this thread a lot, keep it updated with any new additions or thoughts.
01-08-2013, 11:23 AM
I'll change the LCLT to 3g.
I was going to include melatonin, but I'm not sure why I decided to keep it off the list. The longevity-types love melatonin. I'll add that, too.
I'll the let posters speak with their doctor before going on an Aspirin regimen. (because I'm definitely not a doctor)
Please post any updates!
01-08-2013, 11:54 AM
Re: melatonin. When do you take this? I thought it makes you sleepy. And how much?
Sent from my iPhone using Am.com
01-08-2013, 11:58 AM
01-08-2013, 12:31 PM
01-08-2013, 01:24 PM
01-08-2013, 01:35 PM
01-08-2013, 01:56 PM
01-08-2013, 05:54 PM
01-09-2013, 01:52 AM
I do have other suggestions but you'll just have to wait for our health series release .
01-09-2013, 03:31 AM
Re: Stack Reference Thread
Do you think Krill a viable option to fish oil pills? I'm skeptical on those still...
Either way great list bro!
The Physique BiochemistBiochemistry MajorYour Physique AND Credentials Should Back Up Your Position
01-09-2013, 03:40 AM
01-09-2013, 03:44 AM
I think Green Tea , ALCAR and Na-R-Ala would be awesome additions to the health stack. Anti-oxidants can be real helpful for overall wellbeing.
>SNS-Glycophase<Serious Nutrition Solutions Rep
01-09-2013, 03:45 AM
01-09-2013, 03:47 AM
01-09-2013, 09:37 AM
01-09-2013, 11:10 AM
01-09-2013, 11:49 AM
Oh, you are your unreleased sku's
01-09-2013, 12:40 PM
01-09-2013, 02:25 PM
Nice list. I already have a number of these as staples and have dabbled with the others from time to time. With regards to the Agmatine, I know it can be expensive, but I found 2-2.5g taken daily was much better (i did this daily for over 6 months).
01-09-2013, 06:58 PM
i wonder if there are applications in restoring gut flora after courses of antibiotics, perhaps nestled inside of time-release probiotic caps...
01-09-2013, 07:04 PM
low-dose melatonin is smart.
read this at another site (can i post the name?)
Strength athletes who believe in the positive effect of the GH peak, could experiment with melatonin supplementation before working out. Low-dose melatonin supplements containing 0.1 mg melatonin per tablet are available in every drug store. Five of these should make up an effective dose. If you take them during the day you shouldn’t have problems with sleepiness: the dose is too light for that.You could combine melatonin with a mild stimulant, such as caffeine. This not only helps combat sleepiness, but may also boost the effect of the melatonin supplement on the growth hormone peak. One theory is that melatonin stimulates growth hormone secretion by stimulating the secretion of the hormone GHRH. You can increase the manufacture of GHRH during exercise through central alpha-1 and alpha-2 adrenergic stimulation. Read: by using mild stimulants such as caffeine.
01-09-2013, 07:06 PM
oh, and one more thing.
some people feel wired with tmg, and so elect to take it earlier in the day.
does not seem to affect most people, and i am not sure why, but someone on this forum likely does know...?
01-09-2013, 07:29 PM
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