Speed up recovery and maximize your results with these simple and effective Transformed supplement-stack options!
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No magic pill or powder can replace a properly balanced diet and a solid training program. However, when you're trying to get the most out of your training—particularly when you have a deadline in mind—supplements can definitely help.
There's nothing exotic in the list below, just the nutritional supplements that have been proven time and time again to help you train harder, recover faster, and get you one step closer to your transformation goals.
Transformation Foundations
Whey protein: 20-30 grams per serving
Fast-digesting protein like whey is optimal post-workout, as it can help improve your muscles' ability to recover and adapt after strenuous exercise. The numerous benefits of protein include increases in muscular strength and size, decreases in body fat, and a faster recovery time. This makes it a staple in the Transformed nutritional approach.
Casein: 20-30 grams per serving
Casein is a slower-digesting protein, so it's ideal for between meals or before bed. Because it's released from the stomach and absorbed into the blood stream more slowly than whey, it delivers a steady stream of amino acids to help with muscle growth and recovery.
Branched-chain amino acids: 6-10 grams daily
The BCAAs of isoleucine, valine, and especially leucine are key when it comes to promoting protein synthesis in the body. In your muscles, BCAAs serve as an important energy source during exercise, and BCAA supplementation before or after exercise can help to speed up the recovery of damaged muscles.
Goal-Specific Additions
L-carnitine: 2 grams daily, taken with a carb-rich meal.
For years, people have sworn by L-carnitine's ability to help them get more fat-burning power out of their training, and the research backs this up. Particularly when consumed with carbohydrates, carnitine supplementation can result in a glycogen-sparing effect, meaning it increases fat utilization during low-intensity exercise. It can also help you recover from tough workouts so you're ready to train again in a day or two.1,2
Fat-burner: 1 dose daily
Far too many people act like a fat burner is all they need to lose weight. In actuality, it is really only effective as a way to help you get slightly faster results in an already solid approach. A little extra blast of caffeine helps you get the most out of your workouts, while ingredients like raspberry ketones, green tea extract, and capsinoids help you to burn fat as fuel.
Fish oil: 2 grams daily
You're probably already taking this. If so, keep doing it! Fish oils, which contain the essential fatty acids EPA and DHA, are an excellent source of omega-3 fatty acids and provide a variety of benefits for the body. These fatty acids have anti-inflammatory properties, and are potent antioxidants as well. Research suggests that omega-3 fatty acids can help reduce post-exercise muscle soreness, making it an ideal supplement to add to your stack, especially during periods of intense training.3,4
Creatine: 5 grams daily
Creatine supplementation works by increasing the availability of creatine and phosphocreatine (PCr) stores within the muscles, helping to maintain energy during high-intensity exercise such as lifting weights. Furthermore, increasing the availability of PCr may help speed up recovery between sets.
Don't worry, it won't make you "get big," and it's not a steroid. All creatine does is add a little more to an energy source your body already relies on, enabling you to train a little harder and recover a little better.
Stack Option 1 Fat-Blast Transformation Stack
If you're looking to lose, this stack will help in multiple ways. Protein keeps you full, builds muscle, and enhances recovery. Aminos help prevent soreness, spare muscle mass, and help sustain you through tough workouts. Carnitine and a fat burner help you to get maximum burn out of your training.
Stack Option 2 24 HR Muscle-Building Transformation Stack
This option is all about getting maximum results from workouts. In addition to adding a little more muscle to your frame via protein and BCAAs, it will help you train better, burn more fat, and build your ideal physique.
Stack Option 3 Transformation Day and Night Stack
Just the essentials: fast-digesting protein for post-workout and slow-digesting protein for nighttime. It's a minimalist stack for maximal results. If you're having trouble seeing how you're going to hit your daily protein numbers, this is the one for you.
Main | Supplement Overview | Nutrition Overview | Program Overview | Athlete Roundtable | Bonus Workouts | Get Started
References
- Wall, B. T., Stephens, F. B., Constantin-Teodosiu, D., Marimuthu, K., Macdonald, I. A., & Greenhaff, P. L. (2011). Chronic oral ingestion of L-carnitine and carbohydrate increases muscle carnitine content and alters muscle fuel metabolism during exercise in humans. The Journal of Physiology, 589(4), 963-973.
- Volek, J. S., Kraemer, W. J., Rubin, M. R., Gómez, A. L., Ratamess, N. A., & Gaynor, P. (2002). L-Carnitine L-tartrate supplementation favorably affects markers of recovery from exercise stress. American Journal of Physiology-Endocrinology and Metabolism, 282(2), E474-E482.
- Jouris, K. B., McDaniel, J. L., & Weiss, E. P. (2011). The effect of omega-3 fatty acid supplementation on the inflammatory response to eccentric strength exercise. Journal of Sports Science & Medicine, 10(3), 432.
- Tartibian, B., Maleki, B. H., & Abbasi, A. (2009). The effects of ingestion of omega-3 fatty acids on perceived pain and external symptoms of delayed onset muscle soreness in untrained men. Clinical Journal of Sport Medicine, 19(2), 115-119.
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