The Power of Three


Want a bigger bench press? A stronger squat? A more impressive deadlift? Consider stacking whey protein, creatine and conjugated linoleic acid (or CLA for short).

According to a report published in the February 2009 issue of the International Journal of Sport Nutrition and Exercise Metabolism, weight-trained men and women who took 6 grams of CLA, 9 grams of creatine monohydrate and 36 grams of whey protein per day and performed six workouts per week improved their muscle mass and strength more than their counterparts who supplemented with CLA and creatine or whey protein alone. Whether because of supplement synergy or just the cumulative effect of three powerful substances, the message is clear: This is a stack no bodybuilder should be without.

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You can put it to work for you this way: Split your whey protein and creatine into a preworkout and a postworkout snack, at a dosage of 20 grams of whey and 3 grams to 5 grams of creatine each time. Then take 3 grams of CLA with your breakfast, lunch and dinner.