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 faculty athlete. A CSU Fullerton professor who actually research human efficiency for a dwelling.
The distinction? It wasn’t simply his coaching. It was his complement sport.
Now, earlier than you roll your eyes and assume that is one other “take 47 drugs 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 stable, 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 yr, and the outcomes have been game-changing. My joints now not sound like bubble wrap after I squat. My vitality stays constant all through the day. And maybe most significantly, I can truly sustain with my coaching schedule with out feeling like dying warmed over.
However right here’s what units Galpin aside: his “food-first” philosophy. He’s not making an attempt to interchange actual vitamin with drugs. As an alternative, he makes use of dietary supplements strategically to fill gaps and improve what he’s already doing proper with weight-reduction plan, 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 matches into his performance-focused way of life.
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 whole may appear extreme, however there’s technique to the insanity.
In his Enterprise Insider interview, Galpin mainly stated he’s within the “higher secure than sorry” camp in the case of micronutrients. Positive, he eats clear. However between coaching stress, journey, and the final chaos of life, a multi acts as dietary insurance coverage.
The break 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 lots. It’s. However if you’re beating your physique up like Galpin does, irritation turns into public enemy primary.
He informed 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, most likely 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 on daily basis.
Why? As a result of vitamin D is mainly a hormone that does the whole lot. Muscle operate. Mind well being. Immune assist. Intestine integrity. The works.
“I take it for muscle, mind, and intestine well being,” Galpin defined. Good man is aware of that outside time doesn’t at all times equal optimum blood ranges. Athletes particularly are likely 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 stable. “I exploit it primarily for intestine well being and immune assist,” he acknowledged. Seems glutamine actually feeds your intestinal cells. While you practice arduous, 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 verify. This adaptogenic herb is like nature’s chill capsule.
“200mg each 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 each day? That’s a robust endorsement.
Morning timing is sensible. 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 assist. Whereas he by no means specified which model, I’ve been utilizing Renue by Science Liposomal Inexperienced Tea Extract. The liposomal coating means means higher absorption than common caps. Use code ‘brainflow’ for 10% off if you wish to strive it.
“I exploit it to assist 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 accomplice with them endlessly, however his reasoning goes past sponsorship {dollars}.
“Getting your vitamin proper is usually very arduous. AG1 helps transfer in the fitting route… it fills in gaps when your vitamin isn’t completely dialed.”
One scoop. 75+ components. Nutritional vitamins, minerals, probiotics, adaptogens. Is it vital? In all probability 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 each day. Not 5. Not 10. Precisely 7.5.
“Creatine offers 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 assist, even neuroprotection potential.
His dosing philosophy is easy: scale by physique measurement. Little individual? Perhaps 3 grams. Massive dude? May 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 each 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 whole 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 means 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 sport utterly. Galpin takes it for muscle restoration and sleep high quality.
“Most high-exercising individuals are going to learn from magnesium supplementation,” he stated. Fact. Onerous coaching depletes magnesium sooner than Netflix depletes your weekend.
Magnesium touches over 300 enzymatic processes. Muscle leisure. 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 assist 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
Last 2 caps of Momentous Multivitamin go down with dinner. Similar reasoning as morning. Regular nutrient availability beats single mega-doses.
The Galpin Coaching Schedule
Timing issues, so right here’s precisely how Andy buildings his complement routine:
Morning Routine:
Very first thing: AG1 on empty abdomen. Let it work its magic whilst 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 whole) about 30-60 minutes earlier than coaching. Give these aminos time to flow into.
Versatile Timing:
Creatine (7.5g) each time. Critically. Simply take it each 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 observe some cookie-cutter protocol. Dude will get blood work achieved quarterly. Adjusts based mostly on outcomes. Scales doses to physique measurement and coaching load.
“What works for me will not be best for everybody. Anybody contemplating an identical routine ought to seek the advice of with an expert.”
Translation: Don’t be an fool. Check, don’t guess.
The Actual-World Outcomes
After a yr on this protocol, right here’s my sincere evaluation:
Fast enhancements:
Sleep high quality went by means of the roof. Thanks, magnesium. Vitality ranges stabilized. No extra 3pm crash. Submit-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 means 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 vitality 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 good.
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 weight-reduction plan dialed. Practice good. Sleep sufficient. Then, and solely then, add dietary supplements to fill the gaps.
As a result of right here’s the reality no person desires to listen to. The most effective complement stack on earth gained’t repair a rubbish way of life. However mix Galpin’s protocol with stable 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.
