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Articles by ProSource
By Chad Kerksick, PhD | Feb 6, 2014
The Ultra Quick-Build Power Stack is
Your Key to Explosive Growth
[Editor's Note] Top competitive bodybuilders have long known the importance of supplement stacking when it comes to optimizing physique and performance. Protein and creatine. Pre-workouts and recovery agents. T-boosters and mass builders. Some combinations just work together in perfect synergy to generate greatly enhanced results. Here at ProSource, our product development team has assembled some of the most powerful and profoundly transformational stacks in the history of bodybuilding. Every week this month, we'll be featuring one of those stacks, telling you how and why they work, and also
offering them to our loyal customers at a significant savings
. This week, we kick off
Stacking for Success Month
with the Ultra-Quick Build Power Stack, with expert analysis from Chad Kerksick, PhD.
for a chance to win
Ultra Quick-Build Power Stack
isn't your everyday stack. This combination of products bases its foundation on two juggernauts of sports nutrition: whey protein isolate and creatine monohydrate, as represented by two of the legendary supplements in the industry,
ProSource NytroWhey Ultra Elite
ProSource brand Creatine Monohydrate
. Then it adds ProSource's enormously popular
testosterone-support product to the blockbuster equation. The result is an all-out anabolic offensive that addresses every aspect of size and strength gain. Taken over the course of several weeks to months and combined with a clean diet and a heavy resistance training program, the Ultra Quick-Build Power Stack is your ticket to getting bigger, stronger and leaner. Let's take a closer look at the components of this mega stack.
The Muscle Building Equation
Extended muscle growth (or that which occurs over a period of several months to years) requires a few things to be in order. For starters, your diet must deliver an adequate amount of calories to drive the work necessary to overload your muscles to create a stimulus that cues them to get bigger and stronger. But you can't go crazy with your caloric intake either, because if you consume entirely too many calories you will just get fat. Another key ingredient is a legitimate resistance-training program. None of this working out while talking on your phone, but rather a program that combines multi-joint movements that target all of your major muscle groups using heavy weights and moderate to high volume, all while taking short rests. It is not for the faint of heart and many people "think" they train hard, but actually do not.
for a chance to win
Factor One: A Superior-Quality Protein
Lastly, your diet needs more than calories. You need a steady stream of the
essential amino acids
and there is no better place to get those than high-quality sources of protein. Most sources indicate that recommended protein intake for a resistance training athlete should be somewhere in the range of 1.2 to 1.6 grams of protein per kilogram of body mass per day (Phillips 2004, Campbell, Kreider et al. 2007). Protein quality is a key factor as it drives your intake of the essential amino acids. Your body only uses 20 amino acids to build muscle and nine of these are considered essential which means your body does not make them (and as a result you must get them in your diet). More than this, studies have indicated that your muscles absolutely require the essential amino acids to grow and rebuild (Tipton, Gurkin et al. 1999, Volpi, Kobayashi et al. 2003). Therefore, protein sources that delivery a high amount of the essential amino acids are critical.
When various types of protein sources are compared for their content of the essential amino acids, one type of protein routinely comes in at the top of the rankings and that is whey protein. Furthermore, when manufacturers go the extra step and produce isolate versions of whey protein like those found in NytroWhey Ultra Elite, you can rest assured you are getting the highest quality protein possible in your product.
NytroWhey Ultra Elite
contains a number of cutting-edge protein technologies, including a premium-grade whey isolate and a rapid-action whey protein hydrolysate, both from America's premier provider, Glanbia. This combination ensures efficient nutrient delivery to muscles. NytroWhey Ultra Elite also contains a mass-building ingredient called Leuvon 590, a leucine-bound leucine peptide that is instrumental in switching on anabolism.
It should be noted that several scientific studies report that ingestion of whey protein isolate by itself and in combination with a resistance training workout maximally stimulates rates of muscle protein synthesis (Kerksick, Rasmussen et al. 2006, Cermak, Res et al. 2012). For example, Tang and colleagues completed what was one of the best studies where they had research participants complete a single bout of lower resistance exercise. Prior to completing the workout as well as immediately after completing the workout a similar dose (20 â€“ 25 grams) of either whey protein isolate, micellar casein and soy protein isolate were ingested. Both at rest and after completing the workout, rates of muscle protein synthesis were significantly increased when the whey protein isolate was consumed (Tang, Moore et al. 2009).
How should you take your NytroWhey Ultra Elite? Recent studies tells us that 20 â€“ 25 grams is likely an ideal dose (Moore, Robinson et al. 2009, Yang, Breen et al. 2012) and that spreading it out across the day may offer an added benefit as well (Moore, Areta et al. 2012, Areta, Burke et al. 2013). More than this, elevated intake of protein will aid in positive resistance training adaptations and also help to improve your body physique (Churchward-Venne, Murphy et al. 2013). In short, protein is indispensable, and NytroWhey Ultra Elite is your best bet.
for a chance to win
Factor Two: A Category-Leading Creatine Monohydrate
The next addition to the Ultra-Quick-Build Power Stack is considered by many sports nutritionists to be the single most effective sports supplement to stimulate increases in strength and hypertrophy: creatine monohydrate. Creatine is an amino acid found in high concentrations in our skeletal muscle that aids the body in resynthesizing ATP. For over 20 years, athletes have been supplementing their diet with creatine and scientists have been studying its effects. Summaries of this research tell us that creatine is very effective at increasing strength, increasing power, building lean mass and increasing rates of recovery (Buford, Kreider et al. 2007). Review articles published by Kreider and his research team report with convincing numbers that of the hundreds of published studies that have examined creatine's ability to act as a performance-enhancing aid over 70% of these studies show positive outcomes (Kreider, Ferreira et al. 1998, Kreider 2003). This is as close to definitive as it gets in our industry.
Several versions of creatine exist now in an attempt to make it "better," but to date no other form of creatine is worth the added expense when compared to the benefits yielded from creatine monohydrate (Buford, Kreider et al. 2007, Spillane, Schoch et al. 2009, Jagim, Oliver et al. 2012). Among creatine monohydrate sources, one is recognized for its unrivaled efficacy, power and purityâ€”micronized Creapure Creatine Monohydrate from Germany. Fortunately, you don't have to search very far to find this clear industry leader.
ProSource brand Creatine Monohydrate
contains 100% Creapure Creatine, and is priced similarly to competing products bulked up with inferior-grade Chinese and Russian source material.
Unless you need gains now, loading with creatine is not really critical and a simple 5 gram dose each day will have you adding reps and weights to the bar throughout your workout in a matter of weeks (Buford, Kreider et al. 2007).
Better Together Than Separate
Taking one of these is good, but taking both NytroWhey Ultra Elite and ProSource brand Creatine Monohydrate together is even better. Both whey protein and creatine have scientific studies to support them and fortunately, a number of studies have also examined the impact of taking them together. For example, Paul Cribb and his team of researchers reported in one study that a combination of creatine, whey protein isolate and carbohydrates taken twice a day lead to significant increases in upper-body and lower-body strength as well as increases in several indicators of muscle growth (Cribb and Hayes 2006). Another study published by the same research group compared the impact of taking just carbohydrate or a combination of whey protein and creatine, and again they reported that the combination group led to significant improvements in strength and indicators of muscle hypertrophy (Cribb, Williams et al. 2007). Another study used a 12-week resistance training program and had participants ingest a number of different combinations of protein and creatine and the authors reported that when increased protein intake was combined with creatine, the increases in strength and muscle mass were greatest (Kerksick, Rasmussen et al. 2007). In conclusion, the combination of creatine and whey protein is an excellent one!
for a chance to win
Factor Three: AndroTest and Supporting Hormones
[Editor's Note] Unless you've been hiding under a rock lately, you know that ProSource's state-of-the-art testosterone booster,
, has been taking the bodybuilding world by storm in recent months. Adding it to the Ultra Quick-Build Power Stack was just about the most obvious decision our product development experts could have arrived at. AndroTest is far and away the most powerful T-booster available, producing statistically significant increases in free testosterone levels, up to 218% over baseline, and statistically significant increases in total testosterone levels, as high as 275%. These results are driven by its unprecedented protodioscin content, present in a purity and potency up to 40 times that of competing products in the category. AndroTest has helped countless elite athletes maximize their power, aggression, libido, and sheer manhood.
In addition to delivering the necessary substrates required of your body to build more muscle, other factors can be supported to help your body
adapt, rebuild and recover
. To support the anabolic environment created by your training, the third addition to the Ultra-Quick Build Stack is
. This product contains Tribulus terrestris and its active ingredient, protodioscin, that has been linked to support and increase of testosterone levels in various models (Gauthaman and Ganesan 2008). Hormone management is important as a number of anabolic hormones, testosterone, growth hormone and insulin-like growth factor, have been linked for years to supporting cellular growth, in particular muscle cells (Kraemer, Fleck et al. 1993, Kraemer and Ratamess 2005). And increased rates of growth hormone production and testosterone have routinely been shown but not always (West, Kujbida et al. 2009) to be associated with improvements in strength and other adaptations made in response to a heavy resistance training (Kraemer and Ratamess 2005).
Few products have stood up as well to the scientific scrutiny as whey protein and creatine, and when added together their benefits speak for themselves. And no other brands can boast the long-established reputation for excellence represented in ProSource and its NytroWhey Ultra Elite and
Creapure Creatine Monohydrate
supplements. When combined with ProSource AndroTest in one super-comprehensive, mega-anabolic Ultra-Quick Build Power Stack, their interaction promotes a size- and strength-enhancing environment inside your body that over time will leave you bigger, stronger and leaner. Taking these products by themselves are effective in their own right, but taking them together launches the synergistic action which will further support the gains in strength and muscle you command.
Most athletes supplement with protein and creatine, but not quite as many use a T-booster. Do you? What have your results been with your T-booster?
Let us know in the comments field below!
Areta, J. L., L. M. Burke, M. L. Ross, D. M. Camera, D. W. West, E. M. Broad, N. A. Jeacocke, D. R. Moore, T. Stellingwerff, S. M. Phillips, J. Hawley and V. G. Coffey (2013). "Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis." J Physiol.
Buford, T. W., R. B. Kreider, J. R. Stout, M. Greenwood, B. Campbell, M. Spano, T. Ziegenfuss, H. Lopez, J. Landis and J. Antonio (2007). "International Society of Sports Nutrition position stand: creatine supplementation and exercise." J Int Soc Sports Nutr 4: 6.
Campbell, B., R. B. Kreider, T. Ziegenfuss, P. La Bounty, M. Roberts, D. Burke, J. Landis, H. Lopez and J. Antonio (2007). "International Society of Sports Nutrition position stand: protein and exercise." J Int Soc Sports Nutr 4: 8.
Cermak, N. M., P. T. Res, L. C. de Groot, W. H. Saris and L. J. van Loon (2012). "Protein supplementation augments the adaptive response of skeletal muscle to resistance-type exercise training: a meta-analysis." Am J Clin Nutr 96(6): 1454-1464.
Churchward-Venne, T. A., C. H. Murphy, T. M. Longland and S. M. Phillips (2013). "Role of protein and amino acids in promoting lean mass accretion with resistance exercise and attenuating lean mass loss during energy deficit in humans." Amino Acids 45(2): 231-240.
Cribb, P. J. and A. Hayes (2006). "Effects of supplement timing and resistance exercise on skeletal muscle hypertrophy." Med Sci Sports Exerc 38(11): 1918-1925.
Cribb, P. J., A. D. Williams, C. G. Stathis, M. F. Carey and A. Hayes (2007). "Effects of whey isolate, creatine, and resistance training on muscle hypertrophy." Med Sci Sports Exerc 39(2): 298-307.
Gauthaman, K. and A. P. Ganesan (2008). "The hormonal effects of Tribulus terrestris and its role in the management of male erectile dysfunction--an evaluation using primates, rabbit and rat." Phytomedicine 15(1-2): 44-54.
Greenwood, M., R. B. Kreider, C. Melton, C. Rasmussen, S. Lancaster, E. Cantler, P. Milnor and A. Almada (2003). "Creatine supplementation during college football training does not increase the incidence of cramping or injury." Molecular and cellular biochemistry 244(1-2): 83-88.
Jagim, A. R., J. M. Oliver, A. Sanchez, E. Galvan, J. Fluckey, S. Riechman, M. Greenwood, K. Kelly, C. Meininger, C. Rasmussen and R. B. Kreider (2012). "A buffered form of creatine does not promote greater changes in muscle creatine content, body composition, or training adaptations than creatine monohydrate." J Int Soc Sports Nutr 9(1): 43.
Kerksick, C. M., C. Rasmussen, S. Lancaster, M. Starks, P. Smith, C. Melton, M. Greenwood, A. Almada and R. Kreider (2007). "Impact of differing protein sources and a creatine containing nutritional formula after 12 weeks of resistance training." Nutrition 23(9): 647-656.
Kerksick, C. M., C. J. Rasmussen, S. L. Lancaster, B. Magu, P. Smith, C. Melton, M. Greenwood, A. L. Almada, C. P. Earnest and R. B. Kreider (2006). "The effects of protein and amino acid supplementation on performance and training adaptations during ten weeks of resistance training." J Strength Cond Res 20(3): 643-653.
Kraemer, W. J., S. J. Fleck, J. E. Dziados, E. A. Harman, L. J. Marchitelli, S. E. Gordon, R. Mello, P. N. Frykman, L. P. Koziris and N. T. Triplett (1993). "Changes in hormonal concentrations after different heavy-resistance exercise protocols in women." J Appl Physiol 75(2): 594-604.
Kraemer, W. J. and N. A. Ratamess (2005). "Hormonal responses and adaptations to resistance exercise and training." Sports Med 35(4): 339-361.
Kreider, R. B. (2003). "Effects of creatine supplementation on performance and training adaptations." Mol Cell Biochem 244(1-2): 89-94.
Kreider, R. B., M. Ferreira, M. Wilson, P. Grindstaff, S. Plisk, J. Reinardy, E. Cantler and A. L. Almada (1998). "Effects of creatine supplementation on body composition, strength, and sprint performance." Medicine and science in sports and exercise 30(1): 73-82.
Kreider, R. B., C. Melton, C. J. Rasmussen, M. Greenwood, S. Lancaster, E. C. Cantler, P. Milnor and A. L. Almada (2003). "Long-term creatine supplementation does not significantly affect clinical markers of health in athletes." Mol Cell Biochem 244(1-2): 95-104.
Lugaresi, R., M. Leme, V. de Salles Painelli, I. H. Murai, H. Roschel, M. T. Sapienza, A. H. Lancha Junior and B. Gualano (2013). "Does long-term creatine supplementation impair kidney function in resistance-trained individuals consuming a high-protein diet?" J Int Soc Sports Nutr 10(1): 26.
Moore, D. R., J. Areta, V. G. Coffey, T. Stellingwerff, S. M. Phillips, L. M. Burke, M. Cleroux, J. P. Godin and J. A. Hawley (2012). "Daytime pattern of post-exercise protein intake affects whole-body protein turnover in resistance-trained males." Nutr Metab (Lond) 9(1): 91.
Moore, D. R., M. J. Robinson, J. L. Fry, J. E. Tang, E. I. Glover, S. B. Wilkinson, T. Prior, M. A. Tarnopolsky and S. M. Phillips (2009). "Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men." Am J Clin Nutr 89(1): 161-168.
Phillips, S. M. (2004). "Protein requirements and supplementation in strength sports." Nutrition 20(7-8): 689-695.
Spillane, M., R. Schoch, M. Cooke, T. Harvey, M. Greenwood, R. Kreider and D. S. Willoughby (2009). "The effects of creatine ethyl ester supplementation combined with heavy resistance training on body composition, muscle performance, and serum and muscle creatine levels." Journal of the International Society of Sports Nutrition 6: 6.
Tang, J. E., D. R. Moore, G. W. Kujbida, M. A. Tarnopolsky and S. M. Phillips (2009). "Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men." J Appl Physiol 107(3): 987-992.
Tipton, K. D., B. E. Gurkin, S. Matin and R. R. Wolfe (1999). "Nonessential amino acids are not necessary to stimulate net muscle protein synthesis in healthy volunteers." J Nutr Biochem 10(2): 89-95.
Volpi, E., H. Kobayashi, M. Sheffield-Moore, B. Mittendorfer and R. R. Wolfe (2003). "Essential amino acids are primarily responsible for the amino acid stimulation of muscle protein anabolism in healthy elderly adults." Am J Clin Nutr 78(2): 250-258.
West, D. W., G. W. Kujbida, D. R. Moore, P. Atherton, N. A. Burd, J. P. Padzik, M. De Lisio, J. E. Tang, G. Parise, M. J. Rennie, S. K. Baker and S. M. Phillips (2009). "Resistance exercise-induced increases in putative anabolic hormones do not enhance muscle protein synthesis or intracellular signalling in young men." J Physiol 587(Pt 21): 5239-5247.
Yang, Y., L. Breen, N. A. Burd, A. J. Hector, T. A. Churchward-Venne, A. R. Josse, M. A. Tarnopolsky and S. M. Phillips (2012). "Resistance exercise enhances myofibrillar protein synthesis with graded intakes of whey protein in older men." The British journal of nutrition: 1-9.
Other Articles You May Be Interested In
The Ultimate Guide to Creatine
How, When, and Why to Take Creatine for Maximum Benefit
Beware these Low-Quality Protein Sources
A "Bargain" Protein that Provides No Anabolic Benefit is No Bargain At All
Maximize Recovery with BCAAS
Stop Catabolism and Reduce Soreness With These Essential Building Blocks
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The articles featured herein are for informational purposes only and should not be construed as medical advice. Specific medical advice should only be obtained from a licensed health care professional. No liability is assumed by ProSource for any information herein.
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