Muscle Building Stack
Optimize muscle protein synthesis, recovery, and strength gains with evidence-backed supplements.
Quick Summary
Supplements
5 total
2 essential
Monthly Cost
$35-$65
depending on brands
Time to Effect
Creatine 2-4 weeks to saturate, protein/D3 ongoing benefits
The Protocol
Most researched supplement - increases strength 5-10%, enhances muscle growth
Complete amino acid profile, fast absorption, hits 0.8-1g/lb daily target
Deficiency impairs muscle function and testosterone, 40%+ are deficient
Reduces exercise-induced inflammation, may enhance protein synthesis
Buffers lactic acid for more reps, best for high-volume training
Daily Schedule
Synergies
- Creatine + Protein post-workout maximizes muscle protein synthesis window
- Vitamin D supports testosterone and muscle protein turnover
- Omega-3s reduce soreness allowing harder training frequency
Watch Out For
- Beta-alanine causes harmless tingling - split doses if bothersome
- Skip protein shakes if hitting targets from whole foods
Common Questions
The Muscle Building Stack includes 5 supplements: Creatine Monohydrate, Whey Protein, Vitamin D3, Omega-3 Fish Oil, Beta-Alanine. 2 are essential, 2 are recommended, and 1 are optional add-ons.
Related Resources
Other Stacks
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