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Favorite Pre-Workout Stack

One of the most commonly asked questions I get during the so-called “parking lot” sessions is “What is the latest in peri-workout supplementation”?

Here is the current answer as of May 2009:

45 minutes Pre-workout

Lets examine in detail the make up of these products and how they can increase your intensity in the gym, which translates into faster and greater gains.


1. Yang R-ALA:
The first product is called Yang R-ALA. It contains:

• Acetyl-L-Carnitine Propionate 500 mg
• R-Lipoic Acid 100 mg
• Benfotiamine 25 mg 
• Biotin 4 mg

The Acetyl-L-Carnitine (ALCAR) gives it its Yang property by helping you get energized write from the get go. Being the ester form of carnitine, acetyl-L-carnitine readily crosses the blood-brain barrier. Nutrition researchers believe that ALC improves cognition by enhancing the activity of acetylcholine and/or increasing neuronal metabolism. There is a good chance that ALC might increase dopamine activity in the part of the brain where dopamine is produced and it has been documented in the literature that ALC enhances cerebro-vascular and cardio-vascular blood flow, which will potentiate any other pre-workout nutraceuticals that I usually recommend.

A further added benefit of acetyl-l-carnitine, is that like the branched chain amino acids, it  will prevent the decrease of plasma testosterone associated with high training loads, and will likely have a positive effect on your endogenous testosterone.

This product is particularly useful for people who when exposed to long term stress show signs of  low morning cortisol, such as early morning and difficulty waking up. A great thing about ALC is that it has an amphoteric effect on cortisol levels, raising or lowering levels depending on feedback mechanisms. If it is too low and, it will bring cortisol up. If it is too high, it will bring it down.
 
From an observational standpoint, I have noticed increased strength performance in athletes who take a high dose of ALC prior to workouts. Athletes report being more awake and focused. I would recommend you use 3 grams of acetyl-l-carnitine on an empty stomach upon arising in the morning before you have breakfast. Anything less than that is not worth it. It seems that the more the better. I have used as much as seven grams with remarkable results. 

The R-form Alpha-Lipoic Acid as a supplement offers you many advantages:

• More lean muscle mass
• Improved insulin sensitivity
• Increased fat loss
• Enhanced post-workout recovery by increasing glycogen synthesis and ATP levels
• Very potent anti-oxidant
• Neural protection
• Lowering cardio-vascular risk factors

Benfotiamine is basically  allithiamine, a naturally-occurring lipophilic form of thiamin (vitamin B1). Benfotiamine's main advantage is its ability to cross cell membranes  effectively. Which means that bioavailability over conventional thiamin supplements, thiamin pyrophosphate, and other allithiamines is superior. Benfotiamine inhibits glycation, which in layman’s terms is a caramelization of tissues. 

The Biotin works synergistically with the ALCAR to boost dopamine levels, and it is a team player in insuring that the enzymes that metabolize nutrients are in optimal supply.

For most individuals, three to five capsules with the morning meal produce a noticeable effect on drive. Some may need a higher dose.

2. Fast Brain 2.0 
Fast Brain 2.0 is a unique and comprehensive formulation of nutrients and botanicals to address the multiple pathways involved in neurological health by supporting healthy oxidant and cytokine balance, methylation, mitochondrial function, and endocrine balance.

Vitamins B6 (as pyridoxal 5’ phosphate), B12 (as methylcobalamin) and Folate (as folic acid/calcium folinate) are essential homocysteine re-methylation cofactors. A deficiency of any of these vitamins results in hyper-homocysteinemia. A high level of homocysteine in the blood has been identified as an independent risk factor for cognitive impairment in the elderly, a risk for cerebrovascular diseases, and possibly directly toxic to CNS neurons. The brain may be protected by improving methylation by providing the nutritional cofactors needed for proper functioning of the methionine cycle. 2

N -Acetyl-Cysteine is capable of crossing the blood brain barrier and is known to combat oxidative stress, a plausible cause of age-related neurodegenerative disorders.3 L-carnitine is a vital cofactor for mitochondrial oxidation of fatty acids providing the brain with an energy substrate. Acetyl-L-carnitine, an ester of L-carnitine possesses neuroprotective, neuromodulatory, and neurotrophic properties that may be effective in attenuating age-associated cognitive decline. 4,5 The phospholipid, Phosphatidylserine, (PS) plays an important functional role in membrane-related processes in the brain and regulates the release of acetylcholine, dopamine and noradrenaline. PS appears to be neuroprotective and to enhance memory by inhibiting inflammatory activation of the microglia, a major factor in cognitive decline.6

Ginkgo biloba leaf extract, containing two main bioactive constituents, flavonoid glycosides (24%) and terpene lactones (6%), is present in the formula because of its reported neuroprotective, stressalleviating, and memory enhancing effects. The mechanisms of action may be through its antioxidant, antihypoxic and microcirculatory actions.7

The free radical scavenging capacity and a protective effect on DNA cleavage of the Ayurvedic herb, Bacopa monniera may explain its reported cognition-facilitating,anti-aging, anti-inflammatory, anti-stress effects. Improved GABA levels are one of the mechanisms attributed to Bacopa monniera. Bacopa has been shown to be neuro-protective and has been shown to improve memory and learning
Generation of a neuron’s electrical activity is dependent upon potassium (K(+)-) channels of the membrane surface. Antagonists of K(+)- channels have been found to increase learning and memory; whereas dysfunction of these channels is believed to be linked to memory disturbances. Vinpocetine’s cognitive enhancing ability is thought to be associated with its ability to inhibit a subtype of K(+)-channels. 9 Another K(+)- channel antagonist is Huperzine A (HupA). This potent, highly specific and reversible inhibitor of acetylcholinesterase(AChE) has high oral bioavailability and crosses the blood brain barrier. HupA has been found to improve cognitive deficits in a broad range of animal models. It is a powerful neuroprotectant. Phase IV clinical trials in China demonstrated that HupA significantly improved memory deficits in elderly people with benign senescent forgetfulness, as well as more serious cognitive decline.10
 

3.  Alpha-GPC
This  is another one I really like particularly with older athletes.
In humans, GPC taken by mouth is well absorbed and increases plasma levels of choline for up to ten hours. Research with animals using radio labeled GPC suggests GPC becomes incorporated into many other regulatory and structural molecules with various functions: 

• Acts as a methyl group donor for gene-level and other metabolic control
• As a precursor to acetylcholine, which is used in the brain as a neurotransmitter  and the rest of the body as a messenger/regulator (muscle contraction, organ function, skin tone, blood vessel volume, platelet aggregation)
• For incorporation into choline phospholipids such as phosphatidyl choline and  sphingomyelin in every cell membrane and myelin sheath. 

It raises acetylcholine in the body, which is the key transmitter for the central nervous system during resistance training. It regulates nerve-muscle junctions throughout the body. The best form that I use with my athletes is the gel form developed by nutrititionists Robert Crayhon and Parris Kidd, it is quickly absorbed and translates immediately into increased training focus. Another advantage of GPC is that it helps older athletes make GH levels that compared to their younger years, it is a very effective anti-ageing supplement. It actually outperformed many nootroopics such as aniracetam, piracetam. All users have reported increased strength, probably because in human skeletal muscle fast twitch fibers have the highest concentration of GPC. GPC also has been shown to boost Nerve Growth Factor receptors, another added benefit that helps athletes recover from injuries. Since ALCAR boosts Nerve Growth Factor receptor binding, these two nutraceuticals work very well synergistically. GPC is also know to supports other neurotransmitter systems such as dopamine, norepinephrine, and GABA. GPC also has been shown to  improves EEG (ElectroEncephaloGraphic) patterns, and to diminish the delta or "slow waves" which are increased during aging or accelerated cognitive deterioration.

So by experience, the following stack will send your training intensity through the roof:

• 3-5 Yang R-ALA
• 2 Fast Brain 2.0
• 1-2 Alpha GPC
• 200 to 900 mg of caffeine (the source of caffeine can come from various such as a mixture of percolated coffee and some anhydrous caffeine tablets). Research done of Canadian soldiers showed that 10 mg of caffeine per kg produces the best strength gains.

This stack is best suited for morning workouts as these brain nutrients  are stimulating by their very nature.

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