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  • Writer's picturePrashant Rao

My supplement stack!

When it comes to sport many follow soccer, cricket etc. I follow bodybuilding and have been doing so since 2008! I try to keep fit, I will admit I lack discipline and do not really have a body which people might admire to have. I indulge sometimes often more than usual maybe. But I also try to burn it off by hitting the gym at least 4 times a week.

Many of my friends who know me also know that my vice is lifting and supplements ("haw dabbe khata hai!"). Many of them have also asked what all I take and why do I take them to train. In this article I will just share my supplement stack and not food plan when am trying to get in shape.

Before I explain about my stack, would just like to give out a disclaimer that by no means am I endorsing supplement usage and am not a doctor to refer you what you should be taking. But I do know a thing or two to pack on muscle mass.

This is a just a general stack which I take, not through out the year but maybe every second month. so here is my stack

Muscle building:

  • Whey protein (first thing in morning and post workout)

  • Casein protein (before sleeping)

  • Creatine monohydrate (5gms post workout)

  • Agmatine sulphate for pumps (rare)

Micro nutrients (1 with breakfast) :

  • Multivitamin

  • Fish oil

  • Vitamin D3 5000 IU (every alternate day)

  • Biotin

  • Vitamin K2 MK7


  • ZMA (Zink magnesium aspartate and vitamin B6 1 pill before sleeping)

  • Glutamine (5 gms post workout)

Craving solution: chocolate protein bars (rare)

In the image above I have 2 flavors (rocky road and chocolate) of whey to keep things a little interesting. One may say "oh you take so many things", but to be honest the more you understand what each compound does the more clarity you will have about the body's requirement when you dead lift 150 kilos plus. And trust me it's not even the tip of the iceberg when we talk about what professional athletes, models or actors take apart from their regular food plans.

Hence I have tremendous respect for the sport and the athletes, the sacrifices they make is just unreal. This is a sport that I love and I love the sound of iron!

One important highlight of the stack would be a combination which I think every city Indian should take. Indians don't really produce enough vitamin D and we keep sitting in our offices and homes without a ray of early sun hitting our bare bodies.

If you have to supplement? please supplement with vitamin D3 and not any other vitamin D type. I take Vitamin D3 5000 IU (international unit) every alternate day, that's about 15000 IUs a week and about 60000 IUs a month.

Vitamin D3 if taken in excess can calcify the arteries and hence it needs vitamin K2 MK7 (and not MK4) to go along with it for better absorption. Whatever you do please don't take vitamin D3 alone off the shelf.

(please watch Dr. Berg's videos on K2 and D3 to understand better)

Last year I topped D3 and K2 with Calcium Citrate (not carbonate!) for every second day. I usually do full body check ups once a year every year, as I have been staying away from home way too long and have been eating whatever I get my hands on. And hence this combination is essential for someone who leads an active lifestyle.

This is just what I take and it has worked for me. With years of practice maybe you will experiment and understand what works for your body. Always keep pushing.

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