Chris Bumstead’s Complement Stack: What the 6X Mr. Olympia Truly Takes

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Chris Bumstead doesn’t fiddle relating to dietary supplements.

The six-time Mr. Olympia Traditional Physique champion has constructed one of the vital aesthetic physiques in bodybuilding historical past, and whereas his coaching and eating regimen do the heavy lifting, his complement stack fills within the gaps that meals and exercises can’t cowl alone.

What’s fascinating about Chris’s strategy is the way it’s developed. Early in his profession, he took the fundamentals. Protein, creatine, a multivitamin. However as he climbed the ranks and handled well being points (together with a critical intestine drawback that just about derailed his profession), he received smarter about what goes into his physique.

Now his stack is break up into two classes. Efficiency dietary supplements that assist him practice more durable and get well quicker. And well being dietary supplements that maintain his organs, joints, and cardiovascular system functioning whereas he pushes his physique to extremes.

Chris Bumstead’s Full Complement Checklist

Core Day by day Dietary supplements (12 months-Spherical)

Coaching Dietary supplements

Situational/Prep Dietary supplements

Revive Greens – Journey and busy intervals
Revive Immune – Contest prep and high-stress intervals
Curcumin Extract – 1,000mg throughout intense coaching blocks
Fiber Complement – Low season digestion assist

Let me stroll you thru what he truly takes and why each bit issues.

The Basis: Whey Protein Isolate

Chris drinks whey protein isolate twice a day. One scoop within the morning, one other within the night.

Product: CBum Itholate Protein

At 240+ kilos of lean muscle, his protein wants are huge. We’re speaking 250 to 300 grams each day relying on whether or not he’s bulking or slicing. Getting all that from rooster and rice would imply consuming nonstop.

Whey isolate solves that drawback. It’s about 90% protein by weight with virtually no carbs or fats. Two scoops give him 50 grams of protein with out messing up his macros. Extra importantly, it digests quick. After a brutal leg exercise, his muscular tissues get amino acids inside half-hour.

The isolate type issues. Common whey focus has lactose and fats that may trigger bloating. Chris used to have critical digestive points, so he sticks with isolate though it prices extra. His intestine well being is price it.

For low season bulking, Chris additionally makes use of Uncooked Grass Fed Protein which supplies further whole-food protein sources to assist his huge caloric wants when constructing muscle.

Creatine Monohydrate: The Complement That By no means Left

If Chris might solely take one complement for the remainder of his life, it could in all probability be creatine.

Product: Uncooked Creatine

He’s been taking 5 grams each day since his early twenties. No loading part. No biking. Simply constant each day use that’s backed by many years of analysis displaying it will increase power and muscle mass when mixed with resistance coaching.

Right here’s what creatine truly does. Your muscular tissues retailer phosphocreatine, which regenerates ATP throughout heavy lifts. Extra creatine in your muscular tissues means you possibly can crank out an additional rep or two earlier than hitting failure. These additional reps compound over months and years into vital power positive aspects.

The muscle fullness is actual too. Creatine pulls water into muscle cells, making them look fuller and extra volumized. Some individuals name it “water weight” prefer it’s a nasty factor. However that intracellular water creates an anabolic setting that indicators muscle development. Chris loves the pumped look it provides him, particularly on stage.

He doesn’t drop creatine even throughout contest prep. Most bodybuilders reduce it the final week to keep away from subcutaneous water. Chris retains it in as a result of it helps him keep power when energy are brutally low. He’ll sacrifice a tiny little bit of water retention to maintain lifting heavy.

5 grams a day. Each day. For years. If you wish to perceive the total science behind why creatine is so efficient, the analysis is rock stable.

Fish Oil: The Well being Insurance coverage Coverage

Chris takes 10 to 12 grams of fish oil each day, which interprets to about 3 to 4 grams of EPA and DHA omega-3 fatty acids.

Product: Revive MD Omega-3

That’s lots. Far more than most individuals take. However bodybuilding on the elite degree is extremely inflammatory. Heavy weights beat up your joints. Low physique fats stresses your hormones. Fish oil is his most important device for managing that irritation with out taking ibuprofen continually.

The joint advantages are apparent. His shoulders, elbows, and knees take 1000’s of kilos of stress each week. Omega-3s assist cut back the persistent low-grade irritation that would flip into critical issues over time.

However he’s additionally pondering long-term about his coronary heart. Bodybuilders, particularly large guys carrying 240+ kilos year-round, put pressure on their cardiovascular system. Fish oil helps wholesome blood lipids and blood stress. It’s preventative medication for somebody who plans to do that for many years.

He even counts the 100 energy from his fish oil towards his each day macros throughout contest prep. That reveals you the way critical he’s about it. When each calorie issues and he’s ravenous, he nonetheless makes room for fish oil.

Multivitamin: Protecting the Fundamentals

Contest prep vitamin is repetitive by design. Hen, rice, asparagus. Repeat six instances a day for months.

Product: Revive MD Multivitamin

Chris is aware of that eating regimen, whereas efficient for fats loss, doesn’t cowl all his micronutrient wants. So he takes a high-quality multivitamin day by day to fill the gaps.

The Revive MD system is designed particularly for athletes. It has larger doses of B nutritional vitamins for vitality metabolism, vitamin D for hormone manufacturing and bone well being, and zinc for testosterone and immune perform.

The timing issues too. He takes it with breakfast to enhance absorption of fat-soluble nutritional vitamins (A, D, E, Okay) from his meal.

Is a multivitamin going to make or break your physique? No. However if you’re attempting to win Mr. Olympia, you possibly can’t afford to be poor in something.

Pre-Exercise: The Coaching Catalyst

Chris co-owns Uncooked Diet and formulated his personal pre-workout known as Thavage.

Product: Thavage Pre-Exercise

He takes it about half-hour earlier than coaching. One or two scoops relying on how he feels and what time of day he’s coaching. The identify “Thavage” comes from his on-line persona and the savage mindset he brings to each exercise.

The system hits three targets. Power from caffeine (round 300-350mg per serving). Pumps from citrulline and nitric oxide boosters that improve blood circulate. And focus from nootropics that assist him keep mind-muscle connection via brutal 90-minute classes.

Beta-alanine is in there too. It buffers lactic acid buildup, letting him push via the burn on high-rep units. You’ll really feel the tingles about quarter-hour after taking it. Some individuals hate that sensation, however Chris sees it as an indication the pre-workout is kicking in.

Throughout contest prep when vitality is low, pre-workout turns into much more essential. It’s the distinction between going via the motions and really coaching with depth if you’re exhausted from low energy and cardio. While you’re consuming 2,800 energy and doing two-a-days, that caffeine enhance is non-negotiable.

He’s sensible about timing although. Received’t take it after 3 PM as a result of it’ll mess with sleep. And sleep is if you develop.

For added pump and efficiency assist, Chris additionally makes use of Uncooked Pump2, which supplies vasodilation and muscle fullness throughout coaching with out stimulants. He’ll stack this together with his pre-workout on leg days when he desires most blood circulate to his quads and hamstrings.

Glutamine: The Intestine and Restoration Help

Chris takes 10 grams of L-glutamine each day, break up into two 5-gram doses.

Product: Revive L-Glutamine

Most individuals consider glutamine as a muscle restoration help, and it does assist with that. However for Chris, glutamine is primarily about intestine well being.

He’s handled critical digestive points up to now. The cells lining your intestines use glutamine as their main gasoline supply. Supplementing helps keep the integrity of that intestine lining, particularly if you’re consuming huge quantities of meals (low season) or coping with the stress of utmost weight-reduction plan (contest prep).

The immune assist issues too. Onerous coaching suppresses your immune system quickly. Glutamine feeds immune cells, serving to him keep away from getting sick throughout essential coaching blocks.

He mixes one dose in his morning shake and one other in his night shake. Tasteless, dissolves simply, zero problem. When your intestine is working correctly and also you’re not getting sick, coaching consistency goes means up.

EAAs: Important Amino Acid Help

Throughout coaching classes and all through the day, Chris makes use of important amino acids to assist muscle protein synthesis and restoration.

Product: Uncooked EAA Plus

EAAs comprise all 9 important amino acids that your physique can’t produce by itself. Not like BCAAs which solely comprise three amino acids, EAAs present full muscle-building assist. Chris truly dropped BCAAs from his stack years in the past as soon as he realized EAAs have been superior.

He sips on EAAs throughout his coaching classes to stop muscle breakdown and kickstart restoration whereas he’s nonetheless within the gymnasium. That is particularly necessary throughout contest prep when he’s in a caloric deficit and his physique is extra vulnerable to breaking down muscle tissue for vitality.

The comfort issue issues too. While you’re coaching twice a day like Chris does throughout peak prep, having amino acids available in liquid type means quicker absorption and fewer digestive stress in comparison with consuming a full meal between classes. He’ll drink them between his morning cardio and afternoon weight coaching, conserving his physique in an anabolic state all day.

Greens Powder: Micronutrient Insurance coverage

Chris doesn’t take greens powder each single day, however he retains it available for journey and busy intervals.

Product: Revive Greens

When he’s dwelling and cooking, he eats loads of greens. However when he’s touring for appearances, visitor posing, or picture shoots, getting sufficient greens turns into tough. That’s when the powder comes out.

His greens complement accommodates concentrated extracts of spinach, kale, spirulina, chlorella, and numerous antioxidant-rich fruits. One scoop provides him a broad spectrum of phytonutrients, nutritional vitamins, and minerals that is likely to be lacking from a day of airport meals. Some formulation embody digestive enzymes and probiotics too, which assist with the intestine well being he’s at all times prioritizing.

He mixes it with water very first thing within the morning when he’s utilizing it. Fast, handy, tastes first rate sufficient. It’s not a substitute for actual greens, but it surely’s a wise backup plan.

Immune Help: Vitamin C and Past

Throughout contest prep, Chris provides particular immune-supporting dietary supplements to his stack.

Product: Revive Immune

The reasoning is straightforward. While you’re coaching twice a day, doing hours of cardio weekly, and consuming minimal energy, your immune system takes a beating. Getting sick two weeks earlier than a present might smash months of preparation.

The Revive Immune system accommodates vitamin C together with zinc, vitamin D, and different immune-supporting vitamins. Vitamin C helps immune cell perform and acts as an antioxidant that helps handle the oxidative stress from all that coaching quantity. It additionally performs a task in collagen synthesis, which issues for joint and connective tissue well being.

He doesn’t take it year-round. Simply throughout essentially the most worrying coaching phases when his physique is most weak. This strategic strategy to supplementation—utilizing sure merchandise solely when wanted—is one thing you’ll see in different science-based protocols somewhat than taking every little thing on a regular basis.

Electrolytes: Hydration and Efficiency

Chris mixes electrolytes into his water all through the day, however particularly earlier than fasted morning cardio.

He’ll brew a chilly brew espresso, add electrolyte powder (sodium, potassium, magnesium), and sip it whereas strolling on the treadmill for 45 minutes. The caffeine wakes him up, and the electrolytes forestall cramping and keep efficiency even in a fasted state.

While you’re low-carb throughout prep, you lose a variety of water and electrolytes. Glycogen shops much less water in your muscular tissues when carbs are restricted. Sodium helps keep muscle fullness and prevents that flat, depleted look that may occur if you reduce carbs too aggressively. Potassium and magnesium forestall cramping and assist muscle contractions throughout coaching.

He doesn’t simply use them throughout prep both. 12 months-round, throughout heavy coaching, he’s sweating profusely and desires to exchange what he loses. A typical leg session has him going via two or three bottles of water combined with electrolytes.

The psychological readability profit is actual too. Even delicate dehydration or electrolyte imbalance could cause mind fog. Staying correctly hydrated with electrolytes helps him keep sharp throughout posing observe and lengthy coaching days. While you’re attempting to nail your mandatories for the judges, you want your mind firing on all cylinders.

Curcumin (Turmeric Extract): Joint and Irritation Help

When coaching quantity is at its highest and Chris’s joints are screaming, he brings in curcumin.

He takes about 1,000mg each day of a curcumin extract standardized for energetic compounds, often break up into two doses with meals for higher absorption.

Curcumin is a pure anti-inflammatory that works in another way than NSAIDs. It reduces inflammatory markers with out the intestine and kidney points that include persistent ibuprofen use. For somebody who’s been lifting heavy for over a decade, managing persistent irritation is essential for longevity within the sport.

The joint aid is noticeable. His shoulders, elbows, and knees really feel higher. Restoration between classes improves. He can practice with excessive frequency with out feeling beat up on a regular basis. He doesn’t take it low season when coaching is lighter, however throughout prep when quantity is maxed out and restoration is compromised by low energy, curcumin turns into important.

Mixed together with his high-dose fish oil, it creates a robust pure anti-inflammatory stack that retains him coaching exhausting with out breaking down.

Kidney and Organ Help

One facet of Chris’s complement philosophy that units him aside is his concentrate on organ well being.

Product: Revive Kidney

Skilled bodybuilding locations huge stress on inside organs. The excessive protein consumption, complement use, and excessive coaching calls for can tax the kidneys, liver, and cardiovascular system over time.

After experiencing critical well being problems throughout his 2018 Mr. Olympia prep, Chris realized he wanted to prioritize his well being alongside his efficiency. This led him to associate with Revive MD, an organization centered on well being optimization for athletes.

The Revive Kidney system accommodates elements like astragalus, cordyceps, and NAC (N-acetyl cysteine) that assist kidney perform and assist the physique course of the excessive protein hundreds that include bodybuilding.

This proactive strategy to organ well being is a part of what permits Chris to compete on the highest degree 12 months after 12 months with out breaking down. He’s not simply occupied with the following present—he’s occupied with being wholesome sufficient to take pleasure in his retirement from the game.

What Chris Doesn’t Take (And Why That Issues)

Discover what’s lacking from this checklist.

No testosterone boosters. No fancy “slicing” formulation. No proprietary blends with 47 elements you possibly can’t pronounce.

Chris’s complement philosophy is surprisingly easy. Take issues which are confirmed to work. Take them constantly. Don’t chase the most recent hype complement that guarantees magical outcomes.

He used to take BCAAs throughout exercises however dropped them as soon as he realized he was getting loads of amino acids from his frequent protein meals and EAAs. Why spend cash on one thing redundant?

He additionally stopped utilizing thermogenic fats burners within the ultimate weeks of prep. They helped initially, however he discovered he might get simply as lean with out them by adjusting eating regimen and cardio. Plus, they careworn his nervous system and affected sleep high quality. While you’re already operating on fumes throughout prep, the very last thing you want is stimulants conserving you wired at evening.

The lesson? Extra dietary supplements don’t equal higher outcomes. Chris has refined his stack over ten years to incorporate solely what truly strikes the needle.

Contest Prep vs. Off-Season: How His Stack Modifications

Chris’s core dietary supplements keep constant year-round. Whey protein, creatine, fish oil, multivitamin. These by no means change.

However different issues shift based mostly on his coaching part.

Throughout low season when he’s consuming 4,000+ energy and attempting to develop, he may add a fiber complement to assist digest all that meals. He’ll drink his greens powder much less incessantly as a result of he’s consuming extra entire greens. His pre-workout dose is likely to be decrease as a result of he has extra pure vitality from plentiful meals.

Contest prep is when issues get extra dialed in. Immune assist will get added. Curcumin is available in for joint well being. Electrolytes turn out to be extra necessary as a result of he’s low-carb and depleted. Pre-workout doses go up as a result of vitality is tanking.

The final two weeks earlier than a present, he may reduce the fish oil dose barely to keep away from any water retention from the excessive fats consumption. Some guys drop creatine too, however Chris often retains it.

The purpose is his complement technique adapts to what his physique wants at that particular time. It’s not random. Each change has a function.

The Larger Image: Dietary supplements Are the Supporting Forged

Right here’s what Chris would let you know if you happen to requested him about dietary supplements.

They work. However they’re possibly 5% of the equation.

Coaching is 40%. Diet is 40%. Restoration and sleep are 15%. Dietary supplements fill in that final 5%.

In case your coaching sucks, no quantity of creatine will prevent. In the event you’re not consuming sufficient protein, whey powder gained’t repair that. In the event you’re sleeping 4 hours an evening, fish oil gained’t make up for it.

However when every little thing else is dialed in and also you’re competing on the highest degree, that 5% issues. Chris is competing towards guys who’re additionally coaching completely, consuming completely, and recovering completely. Dietary supplements are one tiny edge that provides up over time.

The consistency is what issues most. He’s been taking creatine each day for over a decade. Identical with whey protein. Identical with fish oil. That cumulative impact of displaying up each single day with the fundamentals is what builds a champion physique.

For perspective on how different elite performers strategy supplementation, try Joe Rogan’s complement stack. Everybody’s discovering their very own model of what works, however the commonality is consistency over complexity.

Ought to You Copy Chris’s Stack?

Most likely not precisely.

Chris is a 240-pound skilled bodybuilder who trains twice a day and has particular well being points he’s managing. Your state of affairs is totally different.

However the ideas apply to everybody. Begin with the fundamentals: protein, creatine, a multivitamin, fish oil. Get these dialed in first. Take them constantly for months, not weeks.

From there, add issues based mostly in your particular wants. In the event you practice fasted within the morning, electrolytes make sense. In case your joints harm, possibly add curcumin. In the event you battle with vitality, a pre-workout might assist.

Don’t take one thing simply because Chris takes it. Take it as a result of it solves an issue you even have.

And keep in mind that dietary supplements are known as dietary supplements for a cause. They complement a very good eating regimen and coaching program. They don’t exchange them. In the event you’re eager about how Chris buildings his precise coaching, try his push pull legs break up—that’s the place the true magic occurs.

Chris has spent ten years refining his strategy via trial and error, blood work, and suggestions from his physique. He’s dropped issues that didn’t work. He’s added issues as new points got here up. His stack in the present day seems totally different than it did 5 years in the past, and it’ll in all probability look totally different 5 years from now.

That evolution based mostly on outcomes and the way you are feeling is the true lesson. Not the precise merchandise. Begin easy. Keep constant. Modify based mostly on what truly works to your physique.

Key Takeaways from Chris Bumstead’s Complement Philosophy

1. Consistency Over Complexity

Chris has taken the identical core dietary supplements for over a decade. Whey protein, creatine, fish oil, and a multivitamin type the muse of his stack. He doesn’t bounce from product to product chasing the newest development. This consistency compounds over years into actual outcomes.

2. Well being First, Efficiency Second

After experiencing critical well being points throughout his 2018 prep, Chris shifted his philosophy. He now prioritizes organ well being and longevity alongside efficiency. The addition of kidney assist, immune assist, and high-dose omega-3s displays this mature strategy to supplementation.

3. Adapt to Your Coaching Part

Chris doesn’t take the identical stack year-round. His dietary supplements adapt based mostly on whether or not he’s bulking, sustaining, or prepping for a present. Throughout prep, he provides immune assist and will increase sure dietary supplements. Throughout low season, he focuses extra on digestion and development.

4. High quality Over Amount

Discover Chris doesn’t have a cupboard stuffed with 30 totally different dietary supplements. He’s refined his stack all the way down to what truly works. He’s dropped issues like BCAAs and thermogenic fats burners as a result of they didn’t present sufficient profit to justify their use.

5. Hearken to Your Physique

Chris adjusts his complement consumption based mostly on how his physique responds. Blood work, vitality ranges, joint well being, and digestive perform all inform his choices. This individualized strategy is more practical than blindly following a one-size-fits-all protocol.

The Science Behind Chris’s Selections

What separates Chris from many health influencers is that his complement decisions are backed by each analysis and real-world outcomes.

Analysis constantly reveals that creatine monohydrate will increase power by a mean of 8% when mixed with resistance coaching. A 2024 meta-analysis confirmed that creatine supplementation considerably will increase each higher and decrease physique power in adults underneath 50.

The omega-3 fatty acids in fish oil have been extensively studied. A meta-analysis of omega-3 supplementation confirmed vital reductions in joint ache and irritation for these with inflammatory situations. Analysis on rheumatoid arthritis sufferers discovered that omega-3s diminished inflammatory markers and improved joint perform.

Chris’s concentrate on intestine well being via glutamine supplementation can also be science-based. Glutamine serves as the first gasoline for intestinal cells and helps keep intestine barrier integrity, particularly necessary for athletes consuming giant quantities of meals or coping with coaching stress.

This evidence-based strategy, mixed with over a decade of non-public experimentation and suggestions from his physique, has created a complement stack that’s each efficient and sustainable.

Closing Ideas: The Actual Secret

After analyzing Chris Bumstead’s complement stack, one factor turns into clear: there isn’t any magic capsule.

His success comes from consistency, exhausting work, clever programming, and a well-designed eating regimen. Dietary supplements improve that basis however by no means exchange it.

As Chris himself says, “What isn’t measured isn’t managed.” He tracks every little thing—his meals, his coaching, his physique weight, his sleep. His complement stack is only one piece of a meticulously managed system.

In the event you’re trying to construct a formidable physique, begin with the fundamentals. Practice exhausting with progressive overload. Eat sufficient protein and energy to assist your targets. Get 7-9 hours of high quality sleep. Handle stress. As soon as these fundamentals are in place, add dietary supplements strategically based mostly in your particular person wants.

Bear in mind: Chris Bumstead didn’t win six Mr. Olympia titles due to his complement stack. He gained as a result of he outworked everybody, stayed constant for years, and made clever choices about his coaching, vitamin, and restoration. The dietary supplements simply helped him optimize that ultimate 5%.