If you want to learn how to put together your own supplement stack, then this article is for you. By the end, you’ll discover the awesome benefits each one of our ESSENTIAL Line supplements delivers, and how to stack them for optimal GAINZ; fat loss when combined with exercise,* lean muscle mass,* overall health and well-being.*
Why Choose ESSENTIAL Line Workout Supplements
Do you fancy yourself an alchemist? Transmute these essential ingredients into a supplement stack catering to your desires. You can concoct an epic, totally clean pre-workout using ingredients you (and we) trust, or a post-workout recovery drink, or even a daily function overall well-being stack. With essential ingredients, the possibilities are nearly endless. The reason is because these are all powerful single-ingredient supplements, allowing you to choose which benefits you want for your goals.
Supplement Education For Ultimate Power
Knowledge is power. You have at least enough power (knowing) to acknowledge that. Maybe you are up to to date on the latest developments in many of the ingredients that’ll follow, and if so, that’s fantastic (know-it-all), you can skip right over those. If you’re still wet behind the ears, though, then you will find all the information you need to intelligently brew up your GAINZ potion — to transmute that lead physique of yours into gold. And for you know-it-alls, I will touch on at least one benefit per ingredient that you (probably) haven’t heard about yet. After I’ve finished my lesson, I will help you optimize your stack, ensuring you reap the most rewards from switching over to ESSENTIALS.
Bucked Up Drink Mix
Introducing…a drink mix that won’t break a fast, won’t spike blood sugar, and doesn’t include any of the suspect artificial sweeteners (the ones used by most “water enhancer” or “water flavoring” brands that have all but been convicted of having worrisome effects on health).
Bucked Up Drink Mix tastes so amazing you will forget you’re achieving optimal hydration levels. Naturally flavored with Stevia extract, our RAW Drink Mix won’t spike blood sugar levels either.* With only five calories — coming from patented FiberSmart — Bucked Up Drink Mix won’t break a fast,* and can help you feel fuller longer.*
Revitalize your water game with Bucked Up Drink Mix to enjoy reaching healthy levels of hydration,* or use it as the flavor foundation for your own supplemental beverage by combining it with any of the powerfully beneficial ingredients from our RAW Line.
Creatine Monohydrate
No, Creatine is not steroids, it’s not going to make you fat, and it won’t pack on muscle (for you) in a matter of a single week. What it will do is propel your workouts and recovery forward.* On top of that, it can even provide you with improved cognitive function.*
Creatine is actually something that we all have in our bodies. Due to its massive role in ATP function, this stunning compound is majorly beneficial for mitochondrial function (mitochondria are considered the powerhouse of the cell). I don’t have the word space to go into full detail about how ATP relates to our body’s energy production in this article, so if you want to geek out on that topic, check out my in depth article. The benefits of creatine are:
- Increase Strength and Power Output*
- Cellular hydration* — hence why some otherwise dehydrated folks complain about looking soft the first week of starting creatine monohydrate.
- May improve cognitive function — for daily life, and focus in the gym*
- Decreases Myostatin levels in the body, which may lead to increased muscle hypertrophy*
Collagen
Once marketed as something to improve hair, skin, and nails, Collagen is getting some well-deserved notoriety in the health industry, and for good reason. The benefits run the gamut from bodybuilding enhancement to sleep, and restoration.*
- Helps promote quality sleep: when in a high Glutamate state,* our bodies pull energy from tomorrow, eventually creating an energy debt that piles up until, next thing you know, you have an energy debt as vast as the National Debt (as of this writing, $22.023 trillion). Unlike the National Debt, our bodies can’t call up their buddies at the Fed to print more energy — nor do they have taxpayers that’ll slave away to chip at their government’s fiscal irresponsibility. See how Collagen affects Glutamate and helps you sleep here.
- Has a higher nitrogen count per gram than even Whey protein, which makes it gram per gram more beneficial for building lean muscle mass.*
- Surprise, helps healthy skin,* hair,* and nails.* This is due to the fact that we all have collagen within.
Exogenous Ketones
This ingredient can prove a powerful addition to your arsenal, even if you’re not adhering to a ketogenic diet. Exogenous Ketones (EK) are somewhat like cheat codes, as they can deliver some of the same benefits of a ketogenic diet. This is, of course, within reason; nothing can offset a nightly “serving” of Little Caesars pizza. Here are some of the clinically studied benefits of EK:
- May help mitigate symptoms commonly associated with the “keto flu” (brain fog, sluggishness, soreness)*
- Protects age-related against cognitive decline*
- Aiding weight loss by curbing hunger*
- Getting into and deepening ketosis*
- Boosted athletic performance*
Those are all pretty well-known benefits, but two of my favorite benefits are admittedly pure speculation. As a self-experimenter, my mind and body are my (as in the self, me, ego, etc) lab rats. One of the benefits is a personal experience, which I then researched to figure out if I was crazy or if science could theoretically back me up on the finding — it did (again, theoretically speaking). The other benefits is based on the findings of a fellow alchemist.
- Speculatory benefit: May help preserve muscle mass*
- Colleague Found and Author Approved: Increased PUMP!*
For more information on Exogenous Ketones, check out this article. To see how they can help in ketogenic origins, go here.
D-Aspartic Acid
Aspartic Acid is not a pre-workout or Arginine. It can help improve blood circulation,* elevate energy levels,* and promote healthy sleep.*
It truly shines in its ability to elevate testosterone levels,* though. It can help raise testosterone levels by up to 42%.* READ THAT AGAIN. A potential 42% increase in testosterone…* that’s insane! And, for those of you who didn’t know, 42 is actually the meaning of life (ref. Douglas Adams). Correlation doesn’t necessarily equate to causation, but considering life is basically meaningless without gainz, increasing testosterone might as well be 42. Benefits to get stoked about:
- Lean muscle mass*
- Increased strength and power output*
- Improved performance — in notable semi-NSFW areas*
- Cognition and memory recall*
- Aids healthy weight loss when combined with exercise*
Phosphatidic Acid
By now, most everyone knows about Muscle Protein Synthesis (MPS) and Muscle Protein Breakdown (MPB). The interplay between the two is the determining factor in muscle gain (or loss); in order to build muscle the rate of MPB must be greater than the rate of MPB.
When accompanied by mechanical stress on muscle and adequate protein intake, Phosphatidic Acid powerfully activates the Mammalian Target of Rapamycin (mTOR) signaling pathway.* mTOR regulates protein synthesis,* leading to ingested protein being translated into new muscle (due to accelerated MPS).* On top of that, recent studies show that Phosphatidic Acid may reduce MPB.*
Think about it this way: You’re coaching little league basketball. Your team is called the Protein Synthesizers (MPS). The opposing team, coached by the neighborhood asshole and his mini-monster son, are the Protein Breakers (MPB). Every time your team scores, it’s 1-3 points toward new gainz. Every time the Protein Breakers score, however, keeps you 1-3 points away from said gainz. Sadly, the teams are evenly matched.
Up until half-time, when you throw in the star player. His jersey number is 42. The back of his jersey reads Phosphatidic Acid (or it would if little league basketball players got last names on their jerseys). This kid is the twelve-year old equivalent of Shaq (greatest Laker ever). Dominant. He can block pretty much any shot taken by the Protein Breakers, and puts up points like crazy. The results: You win. Better yet, you’ve taught your son a valuable lesson; that you don’t become the star player unless you earn the title through hard work, dedication, and the proper supplementation (like Phosphatidic Acid)
In summation, Phosphatidic Acid delivers potent benefits in the realm of replacing fat with lean muscle mass.*
Fish Oil:
You should already know how beneficial fish oil is. Rich in omega-3 fatty acids, Bucked Up Fish Oil boasts several potent benefits for cognitive function,* skin health,* healthy weight loss when combined with exercise,* and soothes inflammation which can lead to a boost in immune function.*
Arginine
L-Arginine is a semi-essential amino acid, meaning it becomes essential under certain circumstances. It’s responsible for producing nitric oxide, a signaling molecule necessary for a variety of bodily processes, including blood flow regulation and mitochondrial function.*
Due to its effect on nitric oxide production, elevating the levels of arginine in the body (and thereby increasing blood flow) leads to a better PUMP.* It can also improve brain function and aid in energy production.*
Citrulline
The champion of boosting blood flow,* the essential amino acid Citrulline is the precursor to Arginine. Interestingly, studies have shown that supplementing with Citrulline actually elevates Arginine levels in the body more effectively than arginine supplementation.*
And, as you know, improved blood flow is critical for achieving the glorious pump. Here are some of the other benefits commonly associated with Citrulline Supplementation.
- Acting as an antioxidant, Citrulline may also promote healthy aging.*
- Enhance athletic anaerobic performance and relieve muscle soreness.*
- Improves cardiovascular health.*
MCT Oil Powder
Made by extracting medium-chain triglycerides (MCTs) either from coconut or palm oil, MCT oil is one of the quickest sources of clean energy. This is due to the fact that it’s incredibly bio-available, leading to quick absorption and metabolization.*While on keto, MCT oil can be used to effectively increase ketone production and promote fat loss when combined with exercise.*
The problem with many MCT Oil products is they extract their MCTs from palm oil. To get palm oil requires plantations, and with a rising demand for palm oil, we resort to large-scale forest “conversion” (a polite way of saying deforestation). Some of the problems associated with deforestation: razing rainforests to build palm oil plantations releases carbon dioxide into the atmosphere which contributes to climate change, then there’s the pollution, erosion, and the social impacts (indigenous people losing their homes, illegal land grabs, and human rights abuses). Oh, and let’s not forget that it’s not only humans who get “displaced.” Deforestation means a loss of habitat for species of already endangered animals; there were approximately 315,000 orangutans back in the 90’s. Today, those numbers have dropped to an estimated 50,000. Obviously palm oil production isn’t the only significant threat to biodiversity, but it is undeniably a contributing factor.
Bucked Up has these crazy things called principles, so we decided to go the route of using pure Coconut MCT. Our MCT Oil Powder is a creamy, delicious way to add healthy fats into your protein shake or coffee. Some benefits of Bucked Up MCT Oil Powder:
- Supports cognitive health*
- Increases exercise performance*
- Encourages healthy weight loss when combined with exercise*
- Supports ketosis and appetite control*
CLA
Commonly referred to as Conjugated Linoleic Acid, CLA is sneakily one of the best fat loss supplements around. Some of the benefits:
- Studies have shown 3-4g daily of CLA can help build lean muscle and promote fat loss when combined with exercise.*
- Inhibits the genes responsible for fat storage and fat cell production. And for the English translation: CLA can actually help prevent weight gain when combined with exercise.*
- Increases the body’s energy expenditure — burn fat faster than it can be stored.*
- Studies have shown it increases satiety.* In other words, CLA can help you avoid binge eating junk food. Note: these studies weren’t looking at things like emotional eating, bad Grubhub decisions, munchies, quarantini-fueled foodism, or boredom binges.
- Not as importantly as fat loss (cue vanity), CLA may even soothe inflammation and boost immune function.*
- Because it isn’t a stimulant, you don’t have to worry about it putting you into adrenal critical mode — not that many of you care about that, you crazy stim junkies.
L-Leucine:
Leucine is an essential amino acid; an essential amino acid is one that cannot be produced by the body and must be ingested by food or supplementation. It belongs to the famous workout-musical group, Branched Chain Amino Acids. Of the three (the other two being valine and isoleucine) Leucine is the Justin Timberlake. This isn’t to say the other two don’t hold value, just that of all three Leucine is the only one that’s made a name for itself without the other members. This is thanks to Leucine’s powerful benefits:
- May bring SexyBack
- Can decrease muscle fatigue*
- Accelerate post-workout muscle recovery*
- Scientists have also found that Leucine can increase the muscle-signaling pathway mTOR by up to 49%.*
BCAA 2:1:1 (unflavored)
Scroll up. Read Leucine again. Now chain isoleucine and valine into the branch and increase the benefits. Also, although more studies are needed, the way BCAAs can be converted into glycogen can (theoretically) improve muscle endurance and overall energy.* To see how BCAAs help you build lean muscle mass, check here.
A note for all you prolonged fasting and intermittent fasting folks: there is an ongoing debate between experts regarding whether BCAAs kick you out of a fasted state or not. As such, branched chain amino acids are a good thing to experiment with, just be sure to pay attention to your own energy levels, progress, and try checking your blood glucose levels/ketone body levels thirty minutes post-ingestion. My personal suggestion is to add them in thirty minutes before your first meal, and possibly push that meal back a little. Since they’re great for boosting protein synthesis this can help you optimize the efficiency of your nutrient dense breakfast.
Glutamine
Excluding whey protein, Glutamine was the first supplement to catch my eye for muscle recovery.
It was all in thanks to Greg Plitt, may he rest in peace. The original online fitness celebrity, he attacked workouts with such intensity you’d think he was possessed. I’m still convinced he was…I mean, he did try outrunning a train. Too soon? In any case, when you go that hard in the gym you need to optimize recovery, and Glutamine is the alpha-omega.
- Reduce muscle soreness post-workout*
- Accelerate muscle recovery*
- Promote cognitive function and focus*
- Hyper hydrates muscle cells, leading to better pumps and fuller muscles*
- Greg Plitt approved
Beta-Alanine
You know this amino acid. It’s the amino acid responsible for the tingles, or to use more technical jargon, paresthesia. Paresthesia is a reaction that can occur from several different things, beta-alanine being one of them. No, it’s not remotely harmful to experience the tingles. Think of it as your call to arms. That is nowhere near the extent of benefits beta-alanine delivers, though.
- Increased athletic performance and VO2 Max*
- Promotes stamina and endurance*
- Delay fatigue and reduce lactic acid buildup*
- May aid in cognitive function during times of acute stress*
The clinically studied dose for attaining beta-alanine’s whole host of benefits is 6g. Obviously you won’t find 6g worth of beta-alanine in any pre-workout. The reason should go without saying, but…ever see one of those movies where Hollywood (inaccurately, not that I’d know) depicts a person having a bad “trip” on mushrooms or LSD? The actor melodramatically conveys how they feel like a legion of bugs are under their skin (I say inaccurate because that’s some PCP bath salt stuff, which no one in their right mind would ingest, unless of course they felt like zombie-mode eating someone’s face). The intensity of paresthesia experienced from 6g of beta-alanine in one sitting is, for most people, like that. The bugs, not the face eating.
In order to experience the benefits of beta-alanine to their fullest without coming in contact with perceived insanity, you must split the doses. As such, it’s best to do one serving of raw Beta-Alanine in the morning, then get your second dose from either a previously formulated pre-workout — BAMF, Woke AF, BLACK — or in your own alchemical raw pre-workout.
Fiber Stim
Our FiberStim is a first of its kind supplement created to boost energy and productivity as well as deliver all the benefits of soluble fiber.* There’s three different sources of 100% all-natural caffeine incorporated into a GMO-free 100% soluble natural fiber. The three sources of caffeine are:
- Camellia Sinensis: an ancient Chinese shrub used to produce the majority of the world’s teas.
- Green Tea: potent fat burner, antioxidant and energy source*
- Guarana: South American plant known for energy and fat burning*
How To Stack
The moment you’ve all been reading for or, in the case of those who don’t particularly care about the “what” but need to know the “how,” skimmed for. Although part of what makes our RAW line so fantastic is the customization, there’s so many options available that it might be difficult knowing where to begin. Here is a basic layout for how I’d stack. I’ll separate the stack into three days:
- AM training
- PM training
- Non-training
AM Training Day
Pre-workout vitamins:
- CLA (Conjugated Linoleic Acid)
- STAG/DOE: Not part of the RAW line, but you should be taking multivitamins anyway, so I’m including it.
Pre-Workout Drink:
- Citrulline: Arginine: One serving
- Beta-Alanine: One serving
- FiberStim: One serving
- Exogenous Ketones: ½ – 1 serving
- Drink Mix: 1-2 servings for deliciousness (if you plan to drink the ketones with your pre-workout, make sure your drink mix compliments the flavor!)
Intra-Workout Drink
- BCAA 2:1:1: One serving
- Drink Mix: 1-2 servings
Post Workout Pill Form
- Phosphatidic Acid: Take one serving alongside your post-workout recovery concoction to further accelerate muscle recovery,* skyrocket protein synthesis,* and command muscles into growing.*
Post-Workout Beverage:
- Creatine Monohydrate: One serving
- D-Aspartic Acid: One serving
- Leucine: One serving
- Glutamine: One serving
- Drink Mix: One serving
Afternoon Beverage
- Glutamine: 2-5 grams (½-1 serving)
- Exogenous Ketones: ½ – 1 serving
- FiberStim: 1 serving
- Drink Mix: 1-2 servings
Nightcap:
- Collagen: One serving
- Drink Mix: One serving
Night Vitamin:
- Fish Oil: One serving
- Sleep Support: One serving
PM Training Days:
Morning Vitamins:
- CLA: One Serving
- STAG/DOE: One serving
Upon Waking Beverage:
- MCT Oil Powder: One serving mixed with any of the following:
- Coffee
- Buck Feed Grass-Fed Protein
- Drink Mix (in blender)
Afternoon Pick-Me-Up
- Exogenous Ketones: ½-1 serving
- Beta-Alanine: One serving
- Glutamine: 2-5 grams (½-1 serving)
- FiberStim: One serving
Pre-Workout Pill Form
- CLA (Conjugated Linoleic Acid)
Pre-Workout Drink:
- Citrulline: Arginine: One serving
- Beta-Alanine: One serving
- FiberStim: One serving
- Exogenous Ketones: ½ – 1 serving
- Drink Mix: 1-2 servings for deliciousness (if you plan to drink the ketones with your pre-workout, make sure your drink mix compliments the flavor!)
Intra-Workout Drink
- BCAA 2:1:1: One serving
- Drink Mix: 1-2 servings
Post Workout Pill Form
- Phosphatidic Acid: Take one serving alongside your post-workout recovery concoction to further accelerate muscle recovery,* skyrocket protein synthesis,*and command muscles into growing.*
Post-Workout Beverage:
- Creatine Monohydrate: One serving
- D-Aspartic Acid: One serving
- Leucine: One serving
- Glutamine: One serving
- Drink Mix: One serving
Nightcap:
- Collagen: One serving
- Drink Mix: One serving
Night Vitamin:
- Fish Oil: One serving
- Sleep Support: One serving
Non-Training Day
As far as supplement timing is concerned, there will be a few changes for when to take as well as taking certain supplements in general. The timeline changes will be denoted by a “$$$”
Morning Vitamins:
- CLA: One Serving
- STAG/DOE: One serving
- Phosphatidic Acid: One serving ($$$)
Upon Waking Beverage:
- Beta-Alanine: One serving ($$$)
- MCT Oil Powder: One serving mixed with any of the following:
- Coffee
- Buck Feed Grass-Fed Protein
- Drink Mix (in blender)
Afternoon Pick-Me-Up
- Exogenous Ketones: ½-1 serving
- Beta-Alanine: One serving
- Glutamine: 2-5 grams (½-1 serving)
- FiberStim: One serving
Nightcap:
- Collagen: One serving
- Creatine: One serving ($$$)
- Glutamine: One serving ($$$)
- Drink Mix: One serving
Night Vitamin:
- Fish Oil: One serving
- Sleep Support: One serving
Go ESSENTIAL (Without going Vegan)
Glad we got this sorted out! Whether your goals are fat loss, building lean muscle mass, or overall health and wellness, Bucked Up RAW can thrust you toward greatness. Head on over to the site now to claim your GAINZ. Check out this beginner’s supplement stack.