I’ll always remember the day I noticed I’d been coaching like an fool for years.
There I used to be, crushing my third pre-workout of the week, questioning why my joints felt like rusty hinges and my restoration time rivaled that of a 90-year-old. In the meantime, this man Andy Galpin was on the market deadlifting small automobiles at 40+ years previous with the restoration time of a school athlete. A CSU Fullerton professor who actually research human efficiency for a residing.
The distinction? It wasn’t simply his coaching. It was his complement recreation.
Now, earlier than you roll your eyes and assume that is one other “take 47 tablets a day” article, hear me out. Galpin isn’t your typical supplement-pushing influencer. The person has a PhD in Human Bioenergetics. He advises elite athletes. He truly publishes peer-reviewed analysis. When he says he takes one thing, it’s as a result of the science is rock strong, not as a result of somebody’s paying him to hawk their magic beans.
I’ve been following Galpin’s complement protocol for the previous 12 months, and the outcomes have been game-changing. My joints not sound like bubble wrap once I squat. My power stays constant all through the day. And maybe most significantly, I can truly sustain with my coaching schedule with out feeling like demise warmed over.
However right here’s what units Galpin aside: his “food-first” philosophy. He’s not attempting to exchange actual vitamin with tablets. As a substitute, he makes use of dietary supplements strategically to fill gaps and improve what he’s already doing proper with food regimen, sleep, and coaching.
The Full Andy Galpin Complement Stack (2025)
Morning Stack
All through the Day
Night Stack
Now let’s break down why this train scientist takes every complement and the way it suits into his performance-focused life-style.
Morning Dietary supplements: Setting the Basis
The Multivitamin Technique
Andy pops 2 capsules of Momentous Multivitamin each single morning, then one other 2 with dinner. 4 caps complete may appear extreme, however there’s technique to the insanity.
In his Enterprise Insider interview, Galpin principally stated he’s within the “higher secure than sorry” camp relating to micronutrients. Positive, he eats clear. However between coaching stress, journey, and the final chaos of life, a multi acts as dietary insurance coverage.
The cut up dosing trick? That’s pure genius. Your intestine can solely take in a lot vitamin C or B12 without delay. By spacing it out, you’re not simply creating costly pee.
Omega-3: The Irritation Fighter
4 grams of Momentous Omega-3 would possibly sound like so much. It’s. However if you’re beating your physique up like Galpin does, irritation turns into public enemy primary.
He instructed Enterprise Insider straight up: “I take it for mind well being and irritation discount.” No fluff. Simply info.
The analysis on omega-3s is fairly rattling convincing. We’re speaking lowered muscle soreness, higher coronary heart well being, and even temper enhancements. Galpin splits his dose between breakfast and dinner, in all probability to keep away from the dreaded fish burps.
Vitamin D3: The Efficiency Hormone
Dude lives in California. Sunshine capital of the world. Nonetheless takes 5,000 IU of Momentous Vitamin D3 daily.
Why? As a result of vitamin D is principally a hormone that does every little thing. Muscle operate. Mind well being. Immune help. Intestine integrity. The works.
“I take it for muscle, mind, and intestine well being,” Galpin defined. Sensible man is aware of that outside time doesn’t at all times equal optimum blood ranges. Athletes particularly are inclined to run low.
L-Glutamine: The Intestine Guardian
This one caught me off guard. 5 grams of Momentous L-Glutamine within the morning, one other 5g at evening. That’s old-school bodybuilder territory.
However Galpin’s reasoning is strong. “I exploit it primarily for intestine well being and immune help,” he acknowledged. Seems glutamine actually feeds your intestinal cells. If you practice laborious, your physique burns by means of it like loopy.
Plus, he talked about it helps with muscle restoration through the proliferation section. At these doses, any extra simply converts to different aminos. No draw back, potential upside. I’m offered.
Rhodiola: The Stress Crusher
2 hundred milligrams of Momentous Rhodiola each morning retains Galpin’s stress in test. This adaptogenic herb is like nature’s chill tablet.
“200mg day by day helps with stress administration and muscular endurance,” he defined. The man even co-authored a analysis evaluate on rhodiola. When somebody research one thing that deeply, then takes it day by day? That’s a powerful endorsement.
Morning timing is smart. Some individuals discover rhodiola barely stimulating. Final thing you need is to pop it earlier than mattress and stare on the ceiling all evening.
Inexperienced Tea Extract: The Antioxidant Protect
Galpin downs 225mg of inexperienced tea extract for immune help. Whereas he by no means specified which model, I’ve been utilizing Renue by Science Liposomal Inexperienced Tea Extract. The liposomal coating means approach higher absorption than common caps. Use code ‘brainflow’ for 10% off if you wish to attempt it.
“I exploit it to help my immune system,” he stated merely. The science backs this up. These polyphenols struggle oxidative stress from coaching like tiny molecular warriors.
AG1: The Dietary Insurance coverage Coverage
Each morning begins with AG1 (Athletic Greens) on an empty abdomen. Galpin’s been a associate with them endlessly, however his reasoning goes past sponsorship {dollars}.
“Getting your vitamin proper is usually very laborious. AG1 helps transfer in the correct course… it fills in gaps when your vitamin isn’t completely dialed.”
One scoop. 75+ substances. Nutritional vitamins, minerals, probiotics, adaptogens. Is it obligatory? Most likely not. Is it handy as hell? Completely.
Efficiency Dietary supplements: The Recreation Changers
Creatine: Not Only for Meatheads
If Galpin might solely take one complement, it’d be Momentous Creatine Monohydrate. Seven and a half grams day by day. Not 5. Not 10. Precisely 7.5.
“Creatine gives quite a few short- and long-term well being advantages,” he acknowledged. We’re not simply speaking bicep pumps right here. The analysis reveals mind advantages, sleep help, even neuroprotection potential.
His dosing philosophy is easy: scale by physique dimension. Little individual? Possibly 3 grams. Massive dude? Might go as much as 10. At round 200 kilos, Galpin sits proper in that 7.5g candy spot.
Timing? Doesn’t matter. Simply get it in day by day. Combine it in espresso, protein shake, no matter. Consistency beats optimization each time.
Collagen: The Joint Saver
Two collagen “photographs” earlier than each exercise. About 20 grams complete of Momentous Collagen Peptides. Not for magnificence. For bulletproofing joints in opposition to a long time of heavy lifting.
“I take two collagen photographs previous to a exercise for joint well being,” Galpin defined. That 30-60 minute pre-workout window supposedly helps amino acids attain connective tissue when it issues most.
Does it work? Some analysis says sure. Anecdotally, my creaky knees have been approach happier since I began this protocol.
Night Restoration Stack
Magnesium: The Sleep Optimizer
2 hundred milligrams of Momentous Magnesium earlier than mattress modified my sleep recreation utterly. Galpin takes it for muscle restoration and sleep high quality.
“Most high-exercising persons are going to profit from magnesium supplementation,” he stated. Reality. Arduous coaching depletes magnesium quicker than Netflix depletes your weekend.
Magnesium touches over 300 enzymatic processes. Muscle rest. Nervous system regulation. The great things. Momentous makes use of varieties that really take in with out destroying your abdomen.
Night L-Glutamine
Spherical two of glutamine comes at evening. One other 5 grams to help in a single day intestine restore and immune operate. Splitting the dose retains blood ranges regular. Your intestinal cells keep fed. Restoration stays on level.
Night Multivitamin
Closing 2 caps of Momentous Multivitamin go down with dinner. Identical reasoning as morning. Regular nutrient availability beats single mega-doses.
The Galpin Coaching Schedule
Timing issues, so right here’s precisely how Andy constructions his complement routine:
Morning Routine:
Very first thing: AG1 on empty abdomen. Let it work its magic when you get up.
With breakfast: Multivitamin (2 caps), Omega-3 (2g), Vitamin D3, L-Glutamine (5g), Rhodiola, Inexperienced Tea Extract.
Pre-Exercise:
Collagen photographs (20g complete) about 30-60 minutes earlier than coaching. Give these aminos time to flow into.
Versatile Timing:
Creatine (7.5g) at any time when. Critically. Simply take it day by day. I throw mine in my post-workout shake.
Night Routine:
Dinner: Multivitamin (2 caps), remaining Omega-3 (2g).
Earlier than mattress: Magnesium (200mg), L-Glutamine (5g).
The Science of Personalization
Right here’s the kicker. Galpin doesn’t simply comply with some cookie-cutter protocol. Dude will get blood work performed quarterly. Adjusts based mostly on outcomes. Scales doses to physique dimension and coaching load.
“What works for me is probably not supreme for everybody. Anybody contemplating an analogous routine ought to seek the advice of with an expert.”
Translation: Don’t be an fool. Take a look at, don’t guess.
The Actual-World Outcomes
After a 12 months on this protocol, right here’s my trustworthy evaluation:
Rapid enhancements:
Sleep high quality went by means of the roof. Thanks, magnesium. Power ranges stabilized. No extra 3pm crash. Put up-workout soreness minimize in half. Omega-3s and glutamine placing in work.
Lengthy-term advantages:
Joint ache? What joint ache? Collagen is legit. Stress doesn’t hit the identical. Rhodiola retains me stage. Getting sick approach much less. That glutamine-AG1 combo is clutch.
What shocked me:
Going from 5g to 7.5g creatine truly made a distinction. Who knew? Cut up-dosing the multivitamin eradicated that afternoon power dip. Pre-workout collagen timing appears to matter. My knees agree.
The Backside Line
Look, Andy Galpin’s complement stack isn’t revolutionary. It’s not horny. It’s simply sensible.
The person takes confirmed compounds at research-backed doses with strategic timing. No proprietary blends. No unique Russian peptides. No BS.
At 40+ years previous, he’s nonetheless crushing weights and recovering like somebody half his age. That’s not genetics. That’s clever supplementation supporting world-class coaching.
His golden rule bears repeating: “Meals first.” Get your food regimen dialed. Practice sensible. Sleep sufficient. Then, and solely then, add dietary supplements to fill the gaps.
As a result of right here’s the reality no one needs to listen to. The very best complement stack on earth received’t repair a rubbish life-style. However mix Galpin’s protocol with strong fundamentals? That’s when magic occurs.
Science led the way in which. Galpin confirmed us the trail. Now it’s on you to stroll it.
