Strength & Endurance Stack: Creatine Monohydrate, Beta-Alanine, Arginine Alpha-Ketoglutarate (AAKG)

The majority of supplement companies sell preworkout formulas aimed at increasing strength/power/endurance on a workout-by-workout basis. Achieving this goal is beneficial, as the more weight you can push in an exercise bout determines the degree of muscle overload and the subsequent anabolic response. Several supplements have been scientifically proven to support increased strength and power; in fact, the data is quite convincing in its suggestion that taking them together provides an additional boost to your workouts.

Beta-alanine works by increasing carnosine levels in skeletal muscle. Having high muscle carnosine levels aids in muscle function and performance because carnosine works as a potent buffer of skeletal muscle pH (acidity) during high-intensity/fatiguing exercise. Since high acidity in muscle can hamper strength and power, increased muscle carnosine levels are extremely beneficial to bodybuilders. Research shows beta-alanine ingestion increases strength and training volume during high-intensity anaerobic workouts.

As we’ve stated, creatine is one of the most scientifically supported supplements. Studies investigating the interaction between creatine and beta-alanine during exercise indicate this combination enhances muscular endurance and improves strength during anaerobic performances. Unfortunately, because of the specific designs of these research studies, it’s difficult to assess the degree of synergy. The data does show, however, that this combination has measurable benefits when taken before training.

AAKG is a supplement that contains a blend of L-arginine (A) and alpha-ketoglutarate (AKG). L-arginine is a conditionally essential amino acid used by every cell in the body. As well as its involvement in a plethora of other processes, L-arginine is essential to the production of nitric oxide (NO), which leads to vasodilation (expanding of blood vessels) and increases in muscle blood flow. Interestingly though, there are recent conflicting reports on the efficacy of L-arginine to increase NO levels and/or blood flow during exercise. Regardless, functional data substantively support L-arginine as an enhancer of workout strength and power. A study published in Nutrition reported that AAKG taken during eight weeks of resistance training significantly boosted blood arginine levels and resulted in substantial improvements in bench-press strength and anaerobic power. Another study published in the International Journal of Sport Nutrition and Exercise Metabolism noted taking creatine stacked with AAKG resulted in increased bench-press exercise endurance and greater power output during repeated anaerobic exercise (Wingate) tests.

Dose:

Make a cocktail of 3–5 grams creatine, 5 grams beta-alanine and 5 grams AAKG in a sugar-based drink (e.g., Gatorade). On training days, drink one dose 30 minutes preworkout and one immediately post-workout. On rest days, drink one dose in the morning and one dose before bed.