These pre-workout supplement stacks guide is designed for the purpose of enhancing physical performance associated with prolonged muscular performance (e.g. sports, circuit training, martial arts) and supplements that give some strength and power enhancing properties (e.g. sprints, weight lifting).
The supplements listed on this page verge to prolong the time to fatigue.
Stack #1: For People Who Would Like to Increase Their Power Output
For the purpose of enhancing power output 5 g of creatine is the lowest dose typically recommended. Higher doses can be used if desired.
Creatine is the most well researched supplement for the purpose of power output and is highly recommended for this goal.
Stack #2: For People Who Would Like to Increase Physical and Muscular Endurance
3000 mg daily is one of the lower doses that is shown to confer beneficial effects to physical exercise. The time range of 60-240 seconds appears to be where beta-alanine routinely outperformed placebo. One meta-analysis concluded that, in the 60-240s range, beta-alanine can contribute to a 1.3+/-1.0% improvement in performance.
Nitrate appears to be associated with improvements in prolonged anaerobic exercise tests and prolonged exercise such as 5km jogs or bicycle runs. The benefit appears to be due to an increase in nitric oxide.
2.3) Branched Chain Amino Acids (BCAAs)
15 g BCAA prior to physical exercise in athletes seems to be able to promote physical endurance secondary to reducing fatigue. This occurs in prolonged physical exercise of 30-60 minutes or more.
This may be one of the few instances where BCAA supplementation has a place over protein supplements, as the inclusion of tryptophan is thought to be adverse to performance in the same people who benefit from BCAAs.
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