Introduction

What are supplement stacks?

Supplement stacks for different fitness goals

Specialised supplement stacks for different types of athletes

Tips for putting together your own supplement stack

Conclusion

 

Introduction

The world of fitness and weight training is full of challenges and opportunities. In order to achieve their goals more effectively, many athletes turn to dietary supplements. But which supplements are really useful and how can they be optimally combined? This is where our ESN supplement stacks come into play.

At ESN, we know how important it is to offer high-quality supplements that are tailored to individual needs. Our wide range of products is designed to help you achieve your fitness goals - be it building muscle, losing fat or improving endurance. To this end, we are constantly developing new products with our Endurance Line.

In this article, we'll show you how to put together the best combinations for your specific goals and which products from our range can help you achieve them.

We will give you practical tips and advice on how to combine different supplements to get the most out of your training. Whether you are an ambitious bodybuilder, a versatile hybrid athlete or a dedicated recreational athlete - with the right supplement stacks from ESN, you can realise your full potential.

Important: Food supplements are only ever a supplement to a balanced and healthy diet and a healthy lifestyle.

 

What are supplement stacks?

Supplement stacks are carefully selected combinations of supplements that work synergistically to support specific fitness and health goals. In contrast to taking individual supplements in isolation, supplement stacks allow you to supplement your diet in a targeted and effective way by combining different products that complement and enhance each other's effects.

Advantages of using supplement stacks

1. Targeted support: By combining different supplements, a stack can be specifically tailored to individual goals such as muscle building, fat loss or increased endurance.
2. Optimised nutrient supply: Supplement stacks ensure that the body receives all the necessary nutrients in the right quantities to achieve the desired results.
3. Synergistic effects: The active ingredients in different supplements can reinforce each other, leading to better results than taking individual products.

At ESN, we offer a variety of products that are ideal for creating customised supplement stacks. Our high quality and scientifically proven supplements are designed to optimise athletes' performance, recovery and health.

An example of a successful muscle building supplement stack could be the combination of ESN Designer Whey Protein, ESN Creatine Monohydrate and Crank. This combination provides high-quality protein for muscle building, creatine for more strength and performance and crank - a pre-workout booster - to improve focus and concentration during training.

By carefully selecting and combining the right supplements, individual fitness goals can be achieved more effectively and quickly. At ESN, we offer you the best products to put together your personalised supplement stacks and take your athletic performance to the next level.

 

Supplement stacks for different fitness goals

We have already published supplement recommendations for various fitness goals in the past. I recommend the following articles:

I want to build muscle - what should I do?

I want to lose fat - what do I need to do?

Both articles already give you a good overview of useful supplements for your goal. Supplement recommendations also depend on your budget. The following section will therefore look at some specific examples.

 

Example of stacks for muscle building

Example stack muscle building

Example stack lactose intolerant

Vegan muscle building

 

Remember: To build muscle, we need a calorie surplus, sufficient high-quality protein and intensive training.

A product that can almost always be taken in addition (except for vegans):

ESN Daily is the support for every morning to optimally support muscle building, passive structures such as joints and cartilage, as well as regeneration.

 

Example stack muscle building

I would recommend the following products for beginners aiming to build muscle.

The Sample Muscle Building Stack contains the following products and provides optimum support for muscle building:

• Ultrapure Creatine is a high-quality, tasteless, microfine powder and can increase physical performance during short, high-intensity phases when taken 3g daily.
• ESN Designer Whey Protein helps you to cover your daily protein requirements. Our Designer Whey easily provides you with up to 23g of valuable protein per serving (30g). It can be prepared as a delicious shake or mixed perfectly into your porridge.
• ESN Omega-3 is an absolute all-rounder supplement from which everyone, whether professional, endurance athlete or bodybuilder, can benefit. The positive effects of the fatty acids on your cardiovascular system and brain form the basis for your performance and regeneration. This is how you optimise muscle building and your endurance potential.
• ESN Athlete Stack: Men or Women - You can find out more about the benefits and ingredients in the product article.

 

Sample Stack - muscle building lactose intolerant

The Sample Stack Muscle Building (lactoseintolerant) contains the following products and supports you optimally in building muscle:

• Ultrapure Creatine is a high-quality, tasteless, microfine powder and can increase physical performance during short, high-intensity phases when taken 3g daily.
• ESN ISOCLEAR is a patented whey protein isolate that is lactose-free and contains almost no fat or carbohydrates. ESN IsoClear is lactose-free.
• ESN Omega-3 is an absolute all-rounder supplement from which everyone, whether professional, endurance athlete or bodybuilder, can benefit. The positive effects of the fatty acids on your cardiovascular system and brain form the basis for your performance and regeneration. This is how you optimise muscle building and your endurance potential.
• ESN Athlete Stack: Men or Women - You can find out more about the benefits and ingredients in the product article.

 

Example stack - vegan muscle building

The following products can be useful for vegans:

The Sample Stack Vegan Muscle Building contains the following products and provides you with optimal support for muscle building:

• Our vegan protein powder - Designer Vegan Protein - has been carefully formulated and produced. The mix of pea, hemp and sunflower protein provides you with full flavour and incredible creaminess, valuable proteins and a complete amino acid profile.
• Omega-3 fatty acids developed on the basis of algae oil. This allows you to get the benefits of omega-3 fatty acids for your health.
• ESN Athlete Stack: Men or Women: The true classic when it comes to ensuring you get all the minerals and vitamins you need for optimal nutrition.
• We recommend our vitamin B12 spray to ensure an optimal supply of the important vitamin B12. Vegans often have a vitamin B12 deficiency due to not eating meat.

Example stack fat loss

Example stack fat loss 1

Example stack fat loss 2

Fat loss vegan 1

Fat loss vegan 2

 

Example stack for fat loss 1

In the following we will present some supplement stacks that cover the goal of fat loss. You can of course combine and use other products, these are not ‘absolute’ recommendations.

The example stack fat loss 1 provides optimal support for your diet with the following products:

• ESN ISOCLEAR is a patented whey protein isolate that contains almost no fats or carbohydrates. It is therefore ideal for your diet to save calories. It is also lactose-free.
• Ultrapure Creatine is a high-quality, tasteless, microfine powder and can increase physical performance during short, high-intensity phases when taken 3g daily.
• ESN Athlete Stack: Men or Women provide you with sufficient vitamins and minerals. - You can find out more about the benefits and ingredients in the product article.
• ESN Omega-3 is an absolute all-rounder supplement that can benefit everyone, whether professional, endurance athlete or bodybuilder.
• The Grizzly Shredz can help to support both the body's own fat burning and cognitive performance during a diet phase.

 

Example stack for fat loss 2

The example stack for fat loss 2 differs in the amount of additional supplements. If you have a somewhat larger budget, additional products can offer an advantage:

• ‘ESN Aminos’ are particularly beneficial for athletes as they provide a fast and effective supply of the essential building blocks for muscle protein synthesis. These amino acids are not only crucial for building and maintaining muscle mass, but also for improving the ability to recover after training. Additionally, they are useful for athletes who are in phases of calorie restriction or have special nutritional needs where the intake of certain amino acids through the normal diet is not sufficient.
• Ashwa+ is a combination of nutrients to help your body control your stress and energy levels and Ashwagandha root extract as an adaptogen.

 

Sample Stack - Fat Loss Vegan 1

The Example Stack Fat Loss Vegan 1 provides a balanced foundation for all vegan strength athletes. The stack offers:

• A complete plant-based protein source
• Creatine
• Vegan omega-3 fatty acids
• The supply of all nutrients and minerals important for vegans.
• The Grizzly Shredz  can help to support both the body's own fat burning and cognitive performance during a diet phase.

 

Sample Stack - Fat Loss Vegan 2

The Example Stack Fat Loss Vegan 2 offers a comprehensive supply for all vegan strength athletes. The stack offers

• a complete plant-based protein source
• creatine
• Omega-3 fatty acids
• The supply of all nutrients and minerals important for vegans
• Grizzly Shredz provides an extra boost in terms of fat burning.
• The stackalso contains amino acids that can be used during training.
• Ashwa+, which can reduce stress and therefore also cortisol.

 

Stamina Stacks

Example stack endurance 1

Example Stack Endurance 2

Example Stack Endurance 3

 

Example Stack Endurance 1

Supplement recommendations for endurance athletes and hybrid athletes and the exact reasons why individual products can be helpful can be found here.

In the following, some example stacks are presented with the aim of improving your endurance and increasing your performance in this area.

The example stack Endurance 1 provides optimum support for your endurance and performance. In addition to the products already presented, the stack contains the following products:

• The ESN Perfect Base is an innovative supplement that is the first in the world to use bioactive collagen peptides (PeptENDURE) to support performance and recovery. Perfect Base combines these peptides with glutamine, leucine and creatine, which promote muscle energy supply, hydration and muscle regeneration. In addition, it contains beetroot extract, ginger extract, red spinach extract, sour cherry extract and coconut water powder, which serves as a natural source of electrolytes. The Perfect Base offers an ideal daily basic supply for endurance athletes. This product is intended as a combination product for daily use.
• Perfect Carbloader an innovative 4-in-1 powder made from high-quality carbohydrates that has been specially developed for endurance athletes. It combines quickly available and long-lasting energy sources to optimally top up glycogen stores before, during and after intensive training sessions. This ensures maximum energy supply and improved regeneration. Ideal for hyrox and endurance athletes who need lots of carbohydrates to maintain their performance and endurance. As you have learnt, the anaerobic energy supply in particular needs carbohydrates. We have developed the Perfect Carb Loader to optimise the supply of these carbohydrates. Easily digestible, quickly available and with different absorption rates.
• Electrolytes ensure better hydration and therefore better performance compared to water or other normal drinks. This in turn ensures a significant increase in endurance performance and therefore better results depending on the goal (endurance, muscle building, fitness).

 

Example Stack Endurance 2

Example Stack Endurance 2 dispenses with the Perfect Carbloader and Electrolytes and replaces them with Cyclic Dextrin and ESN Aminos.

• Cyclic Dextrin is a high-quality carbohydrateobtained by hydrolysis of starch. It offers a long-lasting glucose supply without strong blood sugar peaks and is characterised by ideal bioavailability. It is particularly beneficial for Hyrox and endurance athletes, as it can be used before, during and after training to replenish glycogen stores and continuously supply the muscles with energy. This ensures performance during intensive training sessions and competitions.
• The ‘ESN Aminos’ are particularly beneficial for athletes as they provide a fast and effective supply of the essential building blocks for muscle protein synthesis.

 

Example Stack Endurance 3

Endurance Stack 3 is the ‘all-in-one’ package, which primarily contains the new Endurance Line. This gives you the best possible supply.

The basis is the Athlete Stack, the IsoClear, the Omega 3 capsules and the Perfect Base. The Perfect Base contains glutamine, creatine and collagen peptides.

Optimisation around training is ensured by Perfect Pre, Cyclic Dextrin and Perfect Rec.

• ESN Perfect Rec is a post-workout supplement that supports regeneration and recovery after training. It replenishes glycogen stores with high-quality carbohydrates and contains whey protein to promote muscle regeneration. With a combination of carbohydrates, proteins, amino acids, plant extracts, vitamins and minerals, Perfect Rec provides a comprehensive nutrient supply after intensive training sessions. Ideal for hyrox and endurance athletes who need fast and effective recovery and optimum support for their performance. The product covers proteins, carbohydrates and electrolytes and provides everything in a single product.
• ESN Perfect Pre is a pre-workout supplement specially developed for endurance athletes. It provides the necessary energy and promotes strength production during training. The product provides optimally dosed carbohydrates to replenish glycogen stores and offers an innovative performance formula with Duo Carb Matrix, plant extracts, amino matrix, electrolyte complex and caffeine. Highlights are WATTS'UP®, cordyceps extract and galangal. It supports lactate buffering, which keeps the muscles pH-neutral for longer, and provides a direct and delayed energy supply thanks to the Duo Carb Matrix. This protects glycogen stores and promotes the utilisation of fat as an energy source, which can improve endurance performance.

 

Specialised supplement stacks for different types of athletes

Hybrid-Athlete Stack 1

Hybrid-Athlete Stack 2

Bodybuilder Stack 1

Bodybuilder Stack 2

Recreational athlete stack 1

Recreational Athlete Stack 2

 

In the following chapter, we look at individual athlete types. Every sport has different goals, needs and requirements. For this reason, it makes sense to use different supplement stacks.

These supplement stacks are just one possible example. The previous supplement stacks are also very suitable for many different goals. In addition, you can of course always add or omit products - depending on your goal and needs.

 

Hybrid athlete example stack 1

A hybrid athlete is an athlete who does not focus exclusively on a particular sport or specific sporting discipline, but rather combines different sports or training methods to achieve versatile fitness and performance. Hybrid athletes therefore generally need a lot of carbohydrates to optimally fill their glycogen stores for the long training sessions, especially the endurance units. Sufficient protein is also important.

Supplement recommendations for hybrid athletes and the exact reasons why individual products can be helpful can be found here.

As endurance athletes and hybrid athletes are very similar in their training, the following stacks will have some overlaps.

The hybrid example stack 1 offers the following advantages:

• High-quality protein source
• ESN Athlete Stack: Men
• basic daily support for better hydration, regeneration and nutrient supply
• Perfect Carbloader to replenish your glycogen stores
• Perfect Rec to support your regeneration after training
• Electrolytes

 

Sample Stack Hybrid 2

The Hybrid Sample Stack 2 offers you similar benefits to the Hybrid Stack 1 - but we have replaced some of the Endurance Line products. The Hybrid Sample Stack 2 offers the following benefits:

• high-quality protein source
• ESN Athlete Stack: Men
• supply of important omega-3 fatty acids
• a basic daily support better hydration, regeneration and nutrient supply
• Cylic dextrin to replenish your glycogen stores
• Electrolytes

 

Bodybuilder example stack 1

The Bodybuilder Sample Stack 1 offers the following benefits:

• High-quality protein source
• Adequate vitamin and mineral intake
• supply of important omega-3 fatty acids
• essential amino acids
• Cylic dextrin for support during training
• a pump booster to improve the supply of nutrients during training
• Ashwaganda for sleep and stress optimisation

 

Bodybuilder example stack 2

The Bodybuilder Sample Stack 2 offers the following benefits:

• high-quality protein source
• Adequate vitamin and mineral intake
• supply of important omega-3 fatty acids
• a pre-workout booster to improve drive and focus for training
• Optionally, you can of course add a Designer Whey and/or other products. The IsoClear is ideal for all lactose intolerant people. The IsoClear can also be mixed with 10-15g during training - as a substitute for the essential amino acids.

 

Recreational athlete example stack 1

As a recreational athlete, you want to have a basic supply of the most essential supplements. In our opinion, the following products make sense for most people:

• a high-quality protein powder to cover their protein requirements (Designer Whey or IsoClear or Flexpresso)
• Creatine to support athletic and cognitive performance and muscle growth through increased energy availability and faster recovery
• Omega-3 fatty acids, which many people unfortunately do not get enough of in their normal diet
• Athlete Stack Men:Women to cover all vitamins and minerals
• Vitamin D3 in the winter, as many people have a deficit in this area in winter

 

Recreational athlete example stack 2

If you want to invest a little more in your health, you can cover even more with the recreational athlete example stack 2. This supplement stack also contains

• Magnesium Bisglycinate
• Ashwa+

 

Tips for putting together your own supplement stack

The composition of your supplement stack is an individual decision. Basically, you should ask yourself:

• What are your goals? What do you want to achieve by taking your supplements? Lose fat - stay healthy - build muscle?
• What is your current diet like? Do you adequately cover all macro and micronutrients?
• What deficiencies and challenges do I have? A lot of stress - little protein etc.?
• What budget do I have for supplements?

Once you have answered these questions for yourself, you should be able to make a good selection with the supplement stacks presented here.

 

Conclusion

At ESN, we prioritise the quality of our products to ensure that they meet the specific needs of different athletes. Our supplement stacks offer an optimised combination of nutrients that complement and enhance each other to achieve the best possible results.

This article has provided comprehensive insights into the world of supplement stacks, with specific recommendations and example stacks for different fitness goals and athlete types. Whether muscle building, fat loss or endurance - there are suitable product combinations for each goal that are effective and useful. We have also taken into account the special needs of vegans and people with lactose intolerance to ensure that everyone can find the right supplements.

In addition, practical tips have been provided on how to put together a customised supplement stack, taking into account personal goals, current dietary habits and budget. Our product advice offers further support to find customised solutions that best suit your needs.

Finally, we encourage you to create your own personalised supplement stack and take advantage of the ESN product range to achieve your athletic goals effectively and sustainably. With the right supplements, you can realise your full potential and take your fitness journey to the next level.