At Brothers N Arms we’re down for a badass workout from time to time. Okay, all the time actually. What can we say we’re all about getting after it!
I don’t know about you but when I hit the gym hard I want to make sure that I get the most I possibly can out of it. That’s exactly why Brothers N arms has crafted our own badass supplement stack. There’s enough misinformation about what to take before, during, and after a workout that not only would it fill up the library of fucking Alexandria but it makes your brain hurt, and you end up with one of those “ehh I guess I’ll just try that then” moments. Which, just in case you haven’t found out already…almost never works.
Okay, so what the hell is in this “miracle supplement stack" then?
Post Workout Protein Powder
Curcumin (Or Turmeric)
Pancreatic Digestive Enzymes
Essential Amino Acids (EAA’s)
Let’s breakdown each one a little bit more.
Cough, cough…just go with whey that’s the best there is. I’m sure that everyone reading this has heard that one before. Only, it’s not quite that simple. While whey protein is still a great go-to for post-workout because of its ultra-fast digestibility, it needs to be "hydrolyzed and predigested whey protein fractions with Low-Temperature Processed Cross-Flow Micro-Filtrated Whey Protein Isolate for maximum assimilation speed and amino acid retention"  Otherwise you’re going to be wasting $60 a pop.
Egg protein powder has the best bioavailability of all animal and plant proteins with a bioavailability score of 100. Whereas Whey Protein Isolate has a score of 90-95 and Whey Protein concentrate at around 70-85%.
Plant protein. Plant protein just in general is the hardest for the body to breakdown and use. Not to mention most plants have loads of absorption inhibitors like lectins. Unless you’re strictly avoiding animal protein (which we do NOT recommend), go with either egg protein or whey for post-workout. A whey/Casein blend is best for meal replacement or late at night because casein protein is slower digesting.
Last but not least you need to make sure the source of the whey comes from the right place. If you can find grass-fed whey. The reason being is that grass-fed whey isn’t grain-fed or grain-finished resulting in a much more nutrient-dense protein source. The absolute best would be if you could find a grass-fed whey protein isolate or whole goat milk protein powder because goat protein has A2 Casein which is much easier on the human digestive tract, and the fat molecules in goats milk are smaller making them easier to breakdown and absorb.
But why do I need Omega 3’s? Can’t I just eat a bunch of salmon?
Well yes you could, but that’s going to get old pretty quickly regardless of how much you like salmon. Fish 1 or 2 times a week is no but as much as people in most of the Blue Zones eat so that’s what we’re going to go with. In comes the omega 3 supplement.
Obviously you’ve heard of the benefits of omega 3’s for joints, but did you know it’s a well-known nootropic brain booster? It helps to preserve dopamine signaling which is needed for keeping your “molecule of more” firing towards hitting your goals.
Ideally, you’ll go for an Omega 3 that is sustainably harvested, and wild harvested. It also needs to be in the proper ratio of DHA. Here’s our favorite from Thorne Research
Beneficial for joints? Yup. How about the immune system? Yup. But did you know that when you combine Curcumin with CBD it creates a geometric anti-inflammatory effect? Meaning, that if you take them together its not 1+1=2 its more like 1+1=11. The Jarrow Formula’s Curcumin
is one that’s proven popular around the team.
Pancreatic Digestive Enzymes
When you’re going hard in the paint on a daily basis you’re going to have to eat a lot of food to keep up. This can put stress on your digestive system that over time can lead to chronic gut inflammation. A pancreatic enzyme helps ensure that your food is breaking down and being properly absorbed by your body.
And by pancreatic, yes we mean the pancreas. It's usually a porcine or bovine pancreatic extracted blend of digestive enzymes. There are about 10,000 to choose from, but when it comes down to it the simpler the better. Our favorite is the Thorne Research Biggest
Ahh now to the talk of the town in the last 3 years…CBD. Most people don’t think of anything hemp or cannabis-related as an addition to a supplement stack. But you’d be surprised at the performance increase we’ve seen both personally and by others. It’s such a versatile tool.
A lot of people use the salve or chill gel to improve post-workout recovery and make getting around after a crushing leg day just a little easier. And by easier we mean you’ll be able to get up the stairs without crying for your mommy.
Other common uses are for an immunity boost. Most people know the big benefits of CBD like its potent benefits for relieving stress, and to ease you into sleep at night. However, it contains some of natures most potent anti-inflammatory and immune-boosting compounds. The Terpenes and Cannabinoids in CBD can help to relieve post-workout aches and pains from the inside out. When combined with a topical salve or chill gel…chronic pain is seriously screwed. 
Essential Amino Acids
What’s the difference between essential amino acids and branched-chain amino acids?
Essential amino acids are just that: essential. Your body can’t produce them on its own and yet they are crucial for supporting and maintaining the muscular, skeletal, enzymatic, nervous, and hormonal systems of the body. All of these systems need to be running optimally if you're hoping to get to sleep faster, promote muscle synthesis, enhance recovery from exercise, support optimal cognition, support your immune system, digest properly, and much, much more.
Branched-chain amino acids are essential amino acids, but they have a branched-chain structure and are commonly used for promoting muscle synthesis and growth. While they get the job done, they have the side effect of lower bioavailability and they spike up insulin levels, while essential amino acids in the right ratio have a 99% absorption rate and very minimal effect on insulin response.
Our go-to is Kion Aminos. We take it during a workout and finish it with our post-workout shake because it turns out that when combined with another protein source the utilization increases even further.
Last but not least, pre-workout. We don’t recommend a supplement for this as it honestly isn’t totally necessary, and most supplements are filled with all kinds of crazy fillers and binders that don’t do anything.
When it comes to pre-workout we like to keep it simple. Death Wish
Black coffee either hot or cold brew
. You get the boost of the caffeine without the nasty crap in most pre-workout. If you really want to take something just go for some beet powder for a little Nitric Oxide boost.
Where do I start?
It all depends on your ultimate goals for working out. If you’re trying to put on mass, just grab one of everything and get ready to unlock full beast mode. Make sure to get a blended protein powder, and whey isolate.
If your goal is weight loss. Maybe just start with cur Curcumin, coffee, and protein powder.
When it comes down to it you need to get clear on your goals for your workouts, create a plan, craft the right supplement stack, and get after it!