ON's Foundational Stack

Spend enough time hanging out in the weight room and you'll hear the term 'stack' mentioned. They aren't referring to that massive mountain of manhole cover sized plates hanging from an iron tree. The term refers to a supplementation of supplements, like adding unflavored glutamine powder to a protein shake, or taking BCAAs with your morning multivitamin. You can stack supplements on a one-to-one basis, like the whey and glutamine powders, or you can stretch your stack across an entire day.

ON's Foundational Stack is your morning-to-night solution for comprehensive muscle support. It's foundational because it's basic. Anyone who regularly lifts weights can benefit from using it, whether you're a weekend warrior, professional athlete or somewhere in between. This stack starts off with America's best-selling protein powder, Gold Standard 100% Whey. Mix up your favorite flavor right before or after your workout. The rapidly assimilated essential amino acids, including 5.5 grams of branched chain amino acids, help minimize the breakdown of muscle fiber that occurs during training while promoting the rebuilding that follows.

Fast is great, but slowly digesting protein can play an equally important role in your size and strength goals. It's a fact that the majority of muscle recovery occurs while you're asleep. Here's another related fact for you: this nocturnal period is the longest your body goes without nutrition. The word breakfast refers to breaking the fast between your last meal of the previous day and your first meal of the new one. Needless to say, fasting is not conducive to muscle building.

Because micellar casein gels in your stomach, it can take up to 7 times longer than whey to digest, providing rebuilding muscles with a sustained flow of anti-catabolic and growth supporting essential amino acids well into the night. The sports nutrition industry's best-selling casein is Gold Standard 100% Casein, which caps off your supplement stack with a before bed shake. This all-micellar casein also makes a thick, creamy meal between meals. Because it digests more slowly, it'll keep you satisfied for longer than other protein shakes.

Between the bookends of these fast and slow acting shakes is the Nutrient Optimization System designed to help your body make the most of all that protein. Vitamins and minerals are micronutrients, while protein and carbohydrates are macronutrients. Your body needs comparatively large doses of the macronutrients. For instance, the general recommendation for hard-training athletes is a gram of protein per pound of body weight per day. Those same athletes require a much smaller amount of micronutrients. But don't underestimate their importance.

Vitamins and minerals provide important antioxidant assistance for keeping free radicals (released through exercise, among other things) in check. They also play a role in immune system support while fueling growth and physical development. You can't get along without them. Of course, men and women have slightly different needs. Which is why ON's gender specific Opti-Men and Opti-Women high-potency multivitamins are packed with more of everything. Over 75 ingredients in the case of Opti-Men. Get the details on each one at optimen.com

Leave a Comment
Sep 22, 2009
when we say (before bed) we mean exactly before we go to sleep??or 1 hour before??
The Wizard
Sep 22, 2009
They meant 1 or 2 hours before
sam grose
Sep 23, 2009
tom, right before bed. like, you drink the casein and then go to sleep.
Sep 23, 2009
an hour before bed should be fine too. usually thats when i start to get hungry again. plus their banana cream caesin is to die for.
Albert Einstein
Sep 23, 2009
It means you stand in front of the bed, drink the shake, go to sleep.
Sep 23, 2009
add fish oil to this and it is flawless
Sep 23, 2009
I believe it says right on the container right before bed. I take it then go straight to bed (watch tv for a hour, or until I fall asleep)
Sep 26, 2009
tom, to answer your question, (before bed) can be up to 2 hours before actually going to sleep. i usually take casein as my last meal or a late dinner. but you can take it anytime before heading to bed.
Glen Pacyna
Sep 27, 2009
Doesn't really matter anywhere between an hour right up until you hit the sack is sufficient enough. It will supply your body with protein throughout the duration of your sleep.
Sep 28, 2009
I take some casein immediately before bed so there is less time your body goes without protein. You always want your body to be in an anabolic state so taking it right before bed is fine, ON's casein has little to no carbs and calories so its ok to take
Oct 04, 2009
umm I guess you guys are not aware of how your stomache works, but you are not supposed to lie down after meals because it interferes with your foods ability to move down your digestive tract. Normally you will be fine, but if you do this too often it can make you have uncomfortable gas and stomache aches.

Nothing against casein, I just recommend waiting about 15 minutes before you go to bed. Just take a few minutes to brush your teeth and floss and read for a bit or something.
May 24, 2011
uhm, george, if what you said were true, then astronauts would have had uncomfortable gas and stomach aches the whole time they were in zero gravity. the digestive tract actually has its own mechanism to "push" food and fluid through several miles inside the body before the waste comes out the other end. it doesn't mean you should go out of your way to try eating at an all-you-can-eat buffet in vegas and then stand on your head in your hotel room before sleeping; it only means lying down when you have food to digest doesn't pose as big a problem as you suggest. thus, if you're taking casein before bed, it would be perfectly fine.