Here's the truth about supplements: most people are buying individual products without understanding how they work together—or worse, taking things at the wrong times and wondering why they're not seeing results.
We created The Booty Stack because we were tired of watching women waste money on supplements that don't address the complete picture of what your body actually needs to build muscle, recover effectively, and perform consistently.
This isn't three random products thrown together because they sound good. This is a strategically designed system based on exercise physiology, nutrient timing, and the specific mechanisms that drive muscle growth and recovery.
Let's break down exactly why we paired creatine (pre-workout), protein + colostrum (post-workout), and how hydration fits into the equation.
The Problem We Are Solving
Most supplement stacks are designed by and for men. They don't account for:
- Women's 70-80% lower endogenous creatine stores
- Hormonal fluctuations throughout the menstrual cycle that affect energy metabolism
- Higher rates of exercise-induced gut permeability in women
- Different recovery patterns and protein synthesis responses
- The reality that most women chronically under-consume protein
We needed a system that addressed the THREE critical windows for muscle building:
- Pre-Training: Energy Availability (can you perform at your best?)
- Post-Training: Recovery & Growth (can you rebuild what you broke down?)
- Ongoing: Systemic Health (can your body actually absorb and use these nutrients?)
Enter: The Booty Stack.
Component 1: Creatine (Pre-Workout)
Why Creatine Before Training?
Creatine isn't a stimulant—it's not going to give you jitters or a caffeine rush. What it DOES is ensure your muscles have maximal phosphocreatine stores available when you start training.
The Mechanism:
During high-intensity resistance training (squats, hip thrusts, deadlifts—all the glute builders), your muscles rely on the phosphagen energy system. Here's what happens:
- Muscle contraction uses ATP (adenosine triphosphate)
- ATP breaks down into ADP (adenosine diphosphate) + energy
- Phosphocreatine rapidly donates a phosphate group to regenerate ATP
- This cycle repeats throughout your set
When you supplement with creatine pre-workout, you're ensuring your phosphocreatine stores are SATURATED before you even start your first set.
What This Means for Your Training:
- More reps at a given weight
- Ability to lift heavier loads
- Faster recovery between sets
- Maintained power output across multiple sets
- Greater total training volume
Research shows that creatine supplementation in women results in 20-25% greater increases in lower body strength compared to training alone, with significant improvements in exercises like leg press, squats, and leg extensions.
A loading phase (20g daily for 5-7 days) results in a 19% increase in total muscle creatine concentrations, which remains elevated for approximately 30 days.
Pre-Workout Timing Advantage:
Taking creatine before training ensures peak availability during the workout when your muscles need it most. While creatine works through cumulative saturation (not acute pre-workout effects), consuming it pre-training has the psychological advantage of ritualized preparation and ensures you're topped off before hitting the gym.
The Women-Specific Creatine Advantage
Remember: women have 70-80% lower endogenous creatine stores compared to men AND consume significantly less dietary creatine.
During the follicular phase of your cycle (low estrogen, days 1-14), creatine kinase levels are at their lowest. Supplementation during this phase can compensate for reduced natural energy metabolism.
During the luteal phase (high estrogen, days 15-28), your body experiences elevated protein turnover and challenges with glycogen storage. Creatine helps preserve muscle protein and support energy availability when your metabolism is working overtime.
Translation: Creatine pre-workout addresses a fundamental deficit that women start with, allowing you to train at the intensity needed to actually build muscle.
Component 2: Protein + Colostrum (Post-Workout)
Why Protein Immediately Post-Training?
Post-exercise, your muscles are in a state of heightened sensitivity to amino acids. Resistance exercise "primes" the muscle to utilize protein more effectively—this is called the anabolic window, and while it's not as narrow as once thought (you have hours, not minutes), beginning recovery as soon as possible is still optimal.
The Protein Mechanism:
After training, muscle protein breakdown (MPB) exceeds muscle protein synthesis (MPS). You're in a catabolic state. Consuming protein triggers:
- Hyperaminoacidemia (elevated amino acids in the blood)
- Leucine-triggered activation of mTORC1 signaling pathway
- Rapid increase in MPS (muscle building)
- Suppression of MPB (muscle breakdown)
- Net positive protein balance (MPS > MPB = growth)
The key amino acid driving this process is leucine. Research shows that leucine acts as a signaling molecule that binds with Sestrin2, which then activates mTORC1 and triggers muscle protein synthesis.
Why Whey Protein?
We chose whey protein specifically because of its:
- DIAAS score of 1.09 (highest quality protein available)
- Leucine content: Approximately 2.7g of leucine per 25g serving
- Rapid digestibility: Quickly absorbed and available to muscles
- Complete amino acid profile: All essential amino acids in optimal ratios
A 9-month study showed that whey protein supplementation during resistance training enhanced lean body mass gains by 83% compared to soy protein. The soy group showed no greater muscle gain than a carbohydrate-only group.
Quality matters. A lot.
The Dose:
Research shows that 25-30 grams of high-quality protein (containing approximately 3-4 grams of leucine) is optimal for maximally stimulating muscle protein synthesis in women.
Less than this? You're not hitting the leucine threshold to fully activate MPS.
More than this? You don't get additional MPS benefit from a single feeding (though you're still getting protein for other body functions).
Why Colostrum With Protein?
This is where The Booty Stack gets strategic.
Most protein supplements stop at protein. We added colostrum because we understand that nutrient absorption and systemic recovery are just as important as the nutrients themselves.
The Colostrum Mechanisms:
1. Gut Health & Nutrient Absorption
Intense exercise causes exercise-induced intestinal permeability (leaky gut). Blood flow redirects from your gut to your working muscles during training, creating temporary ischemia in the intestinal lining. This loosens tight junctions between intestinal cells, allowing bacteria and toxins to leak through.
The result? Inflammation, compromised nutrient absorption, and impaired recovery.
Research shows that colostrum supplementation (even just 1 gram daily) significantly reduces exercise-induced intestinal permeability and decreases zonulin (a biomarker of leaky gut) in athletes.
Colostrum contains growth factors (EGF, TGF-β) that:
- Stimulate growth and repair of intestinal cells
- Strengthen tight junctions
- Reduce gut inflammation
- Support barrier function
Translation: Colostrum ensures your gut can actually ABSORB the protein you're consuming. You can take 30 grams of whey, but if your gut is damaged from training, you're not utilizing it effectively.
2. Growth Factors for Muscle Building
Colostrum contains insulin-like growth factor-1 (IGF-1) and other growth factors that:
- Stimulate muscle protein synthesis
- Promote satellite cell proliferation (muscle stem cells needed for growth)
- Enhance nutrient uptake into muscle cells
- Support tissue repair and recovery
In an 8-week study on active men and women, colostrum supplementation (20g daily) resulted in a significant increase in bone-free lean body mass (mean increase of 1.49 kg / 3.3 pounds) WITHOUT increasing overall body weight.
This is body recomposition—gaining pure muscle while maintaining or losing fat.
3. Immune Support for Training Consistency
You can't build muscle if you're constantly sick and missing training sessions.
Colostrum contains:
- Immunoglobulins (IgG, IgA, IgM) providing passive immunity
- Lactoferrin with antimicrobial properties
- Cytokines that regulate immune function
- Proline-rich polypeptides that modulate immune responses
Studies show colostrum reduces upper respiratory infections and maintains immune function in athletes during heavy training periods.
4. Anti-Inflammatory Effects
Training creates necessary inflammation for adaptation, but excessive inflammation impairs recovery. Colostrum's growth factors and immune components help modulate inflammatory responses, supporting faster recovery without blunting training adaptations.
The Post-Workout Synergy: Protein + Colostrum
Together, they address:
- Protein: Provides leucine to trigger MPS and amino acids for muscle building
- Colostrum: Ensures gut can absorb those nutrients, provides additional growth factors, supports immune function, and reduces systemic inflammation
You're not just throwing protein at the problem—you're creating the optimal ENVIRONMENT for that protein to actually work.
Component 3: Hydration (Intra-Workout - Optional Add)
While not included in The Booty Stack base, our hydration powder is strategically designed to complement the system during training.
Why Hydration Matters for Performance
Even 2% dehydration can significantly impair:
- Strength and power output
- Endurance capacity
- Cognitive function and focus
- Thermoregulation
- Recovery
During intense training, you lose:
- Water (obviously)
- Electrolytes (sodium, potassium, magnesium, chloride)
- Glycogen (stored carbohydrate fuel)
What Proper Intra-Workout Hydration Should Do
1. Maintain Fluid Balance Adequate water intake prevents performance decrements from dehydration.
2. Replace Electrolytes Sodium and potassium are critical for:
- Muscle contraction
- Nerve signal transmission
- Fluid balance
- Preventing cramping
3. Support Energy Availability Carbohydrates consumed during training can:
- Spare muscle glycogen
- Maintain blood glucose
- Support sustained performance during longer sessions
4. Buffer Fatigue Certain compounds can help buffer hydrogen ion accumulation that contributes to muscular fatigue.
How Hydration Fits Into The Stack
Pre-Workout: Creatine → Loads phosphocreatine stores for energy availability
Intra-Workout: Hydration → Maintains performance, prevents dehydration, replaces electrolytes
Post-Workout: Protein + Colostrum → Triggers recovery, provides building blocks, supports gut health and immunity
The hydration component acts as the bridge between energy availability (creatine) and recovery initiation (protein + colostrum), ensuring you can maintain performance throughout the entire training session.
The Complete System: How It All Works Together
Pre-Training State (Creatine)
- Phosphocreatine stores saturated
- Ready for high-intensity work
- ATP regeneration capacity maximized
- Energy systems primed
During Training (Hydration - Optional)
- Fluid balance maintained
- Electrolytes replaced
- Sustained energy availability
- Performance doesn't deteriorate mid-session
Post-Training State (Protein + Colostrum)
- Leucine triggers mTORC1 activation
- Muscle protein synthesis rapidly increases
- Amino acids available for muscle building
- Gut health supported for optimal absorption
- Growth factors support tissue repair
- Immune function maintained
- Inflammation modulated
The Long-Term Adaptation Cycle
Week 1-4:
- Creatine stores become saturated
- Training capacity increases (more volume, heavier loads)
- Recovery improves from protein + colostrum
- Gut health improves, nutrient absorption optimizes
Week 4-12:
- Greater training stimulus from sustained high performance
- Consistent positive protein balance post-training
- Reduced illness/missed sessions from immune support
- Measurable increases in lean body mass and strength
Week 12+:
- Maximized muscle protein synthesis response
- Optimized body composition (muscle gain, fat loss/maintenance)
- Sustained performance improvements
- Consistent training without GI distress or illness
Why This Specific Combination?
We Could Have Done:
- ❌ Creatine + BCAAs (but BCAAs alone don't stimulate MPS effectively without full protein)
- ❌ Protein only (but doesn't address energy availability or gut health)
- ❌ Pre-workout stimulants + protein (but stimulants don't address fundamental energy substrate needs)
- ❌ Collagen + protein (but collagen has zero DIAAS score due to missing tryptophan and doesn't support muscle building)
We Chose Creatine + Protein + Colostrum Because:
Creatine = Energy substrate for training performance Protein (Whey) = Leucine-rich, high-quality building blocks for muscle Colostrum = Gut health, nutrient absorption, growth factors, immune support
This combination addresses:
- ✅ Energy availability during training*
- ✅ Muscle protein synthesis post-training*
- ✅ Nutrient absorption and utilization*
- ✅ Systemic recovery and immunity*
- ✅ Long-term consistency (fewer missed sessions from illness/GI issues)*
The Women-Specific Design
This stack specifically addresses challenges women face:
Lower creatine stores → Creatine supplementation fills the gap
Chronic protein under-consumption → High-quality whey protein provides optimal leucine content
Higher rates of GI distress from training → Colostrum repairs gut lining and reduces permeability
Immune suppression from training + hormonal fluctuations → Colostrum maintains immune function
Need for quality over quantity → Every component chosen for highest bioavailability and efficacy
How to Use The Booty Stack
Pre-Workout (30-60 minutes before training)
Creatine: 5 grams mixed in water or added to pre-workout drink
- Maintenance: 5g daily
Intra-Workout (Optional)
Hydration Powder: Sip throughout training session
- Maintains fluid/electrolyte balance
- Supports sustained performance
Post-Workout (Within 30 minutes of training)
Protein + Colostrum: 1 scoop (containing 25-30g protein + colostrum dose)
- Mix in water or milk
- Consume as soon as reasonably possible post-training
Rest Days
Creatine: Continue 5g daily (maintenance of stores) Protein + Colostrum: Can be used as meal replacement or snack to hit daily protein targets
What Results Can You Expect?
Based on the research backing each component:
Weeks 1-4
- Increased training capacity (more reps, heavier weights)
- Less GI distress during and after training
- Improved recovery between sessions
- Possible initial 0.5-1kg water weight from creatine (intramuscular, not bloat)
Weeks 4-12
- 1.5-3kg lean body mass gain (if in caloric maintenance or slight surplus)
- 20-25% greater strength increases in lower body exercises
- Improved body composition (muscle gain with maintained or reduced body fat)
- Fewer missed training sessions from illness
Months 3-6+
- Visible muscle hypertrophy (fuller, rounder glutes, defined legs)
- Sustained strength progression beyond what training alone produces
- Optimized recovery allowing for higher training frequency/volume
- Maintained muscle mass even during menstrual cycle phases that typically show reduced performance
The Bottom Line: Systems Over Supplements
We didn't create The Booty Stack to sell you more products. We created it because we understand that supplements work as a SYSTEM, not as isolated interventions.
Your body doesn't compartmentalize:
- Energy availability affects training performance
- Training performance affects muscle protein synthesis stimulus
- Gut health affects nutrient absorption
- Nutrient absorption affects recovery
- Recovery affects your ability to train again
This is circular, interconnected, and requires a strategic approach.
Creatine ensures you can train hard enough to create the stimulus for growth.
Protein provides the leucine trigger and amino acid building blocks for muscle protein synthesis.
Colostrum ensures your gut can absorb those nutrients while supporting immune function and providing growth factors.
Hydration (optional add) bridges the gap during training to maintain performance.
Together, they create an environment where muscle growth isn't just possible—it's optimized.
That's why we created The Booty Stack.
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
The Science, Cited: This article references peer-reviewed research including Smith-Ryan et al. (Nutrients, 2021) on creatine supplementation in women, Phillips (Nutrition & Metabolism, 2016) on protein quality and muscle hypertrophy, Antonio et al. (Nutrition, 2001) on colostrum and body composition, systematic reviews on intestinal permeability, and meta-analyses on protein timing and muscle protein synthesis. All dosing recommendations reflect evidence-based protocols for active populations.
