Andy Galpin’s Supplement Routine

Creatine Monohydrate

Creatine monohydrate is an important part of Andy Galpin’s supplement routine, known for its benefits in muscle growth, recovery, and cognitive performance. As one of the most researched supplements in sports nutrition, creatine has consistently shown positive effects on strength, power, and muscle mass.

• Dosage: 5 grams per day, adjusted based on body weight and activity level.
• Benefits: Enhances muscle growth and strength, speeds up recovery, improves hydration at the cellular level, and boosts cognitive performance.
• Timing: Can be taken any time of day, with or without food.
• Long-term use: Considered safe and effective for long-term supplementation.

Dr. Galpin’s creatine recommendation is based on extensive research showing its efficacy in improving both physical and mental performance. He emphasizes the importance of consistent supplementation and adjusting the dosage according to individual body weight and activity levels.

For athletes or individuals with higher muscle mass, he suggests potentially increasing the dose to 7-10 grams per day. Andy Galpin’s creatine dosage advice aligns with the consensus in the scientific community, highlighting its role as a fundamental supplement for those looking to optimize their physical and cognitive performance.

Glutamine

Glutamine, the most abundant amino acid in the body, plays a crucial role in Andy Galpin’s supplement stack for its benefits in muscle recovery, immune function, and cognitive performance. While the body can produce glutamine, intense exercise and stress can deplete levels, making supplementation potentially beneficial for athletes and active individuals.

• Dosage: 20 grams per day, split into two 10-gram doses (morning and evening).
• Benefits: Aids muscle recovery, supports immune function, and may improve mood and cognition.
• Usage: Taken consistently for optimal results, especially beneficial post-workout.
• Absorption: Best absorbed on an empty stomach or with a small amount of carbohydrates.
• Considerations: May be particularly beneficial during periods of intense training or stress.
• Safety: Generally well-tolerated, with no known side effects at recommended doses.

Dr. Galpin’s high glutamine intake is based on research showing its potential benefits for athletes and active individuals. He notes that while there’s no agreed-upon upper limit, studies have found no side effects for doses up to 45 grams daily.

Andy Galpin’s glutamine recommendation reflects his understanding of the amino acid’s role in recovery and overall health, making it a valuable addition to his supplement protocol, especially for those engaged in intense physical activity or facing high levels of stress.

Collagen

Collagen supplementation is part of Andy Galpin’s strategy for supporting joint health, skin elasticity, and overall physical performance. As the most abundant protein in the body, collagen plays a crucial role in maintaining the structure and integrity of various tissues.

• Usage: Two collagen shots before workouts, typically containing 10-20 grams of collagen peptides.
• Benefits: Supports joint health, may improve skin elasticity, aids in muscle recovery, and potentially reduces joint pain.
• Timing: Taken pre-workout for optimal absorption and utilization, ideally 30-60 minutes before exercise.
• Type: Hydrolyzed collagen or collagen peptides for better absorption.
• Additional ingredients: Often combined with vitamin C to enhance collagen synthesis.
• Consistency: Regular use is key for noticeable benefits.

Dr. Galpin includes collagen into his pre-workout routine, recognizing its potential benefits for joint health and recovery, especially important for athletes and active individuals.

Whey Protein

Whey protein is likely part of Andy Galpin’s supplement recommendations, given its importance in muscle building and recovery. As a fast-absorbing, high-quality protein source, whey protein is a staple in many athletes’ nutrition plans.

• Recommended intake: Based on body weight, typically 0.7 to 1.0 grams of protein per pound of body weight daily.
• Benefits: Supports muscle growth, aids in recovery, provides essential amino acids, and may help with appetite control.
• Timing: Emphasizes overall daily intake over specific timing, but often recommended post-workout.
• Quality: Advocates for high-quality whey protein isolate or concentrate from reputable brands.
• Digestibility: Suggests considering whey protein hydrolysate for those with sensitive digestion.
• Combination: Often combined with carbohydrates post-workout for optimal recovery.

Dr. Galpin’s approach to protein intake, including whey protein supplementation, focuses on meeting daily requirements for optimal muscle growth and recovery, especially for athletes and active individuals.

Andy Galpin’s protein recommendations are grounded in the extensive body of research supporting the role of adequate protein intake in muscle protein synthesis, recovery, and overall athletic performance.

AG1

Andy Galpin includes AG1, a comprehensive green powder supplement, in his daily routine. This all-in-one nutritional supplement aligns with his emphasis on foundational nutrition and overall health support for athletes and active individuals.

• Dosage: One scoop (12g) daily, mixed with water or other beverages.
• Benefits: Supports gut health, immune function, energy production, and overall well-being; may help curb cravings and guide users towards healthier food choices.
• Composition: Contains a blend of vitamins, minerals, probiotics, digestive enzymes, adaptogens, and superfoods.
• Timing: Often recommended to be taken in the morning on an empty stomach for optimal absorption.
• Considerations: Not a replacement for whole foods but can help fill nutritional gaps in the diet.

Dr. Galpin likely recommends AG1 as a foundational supplement to support overall health and performance. While AG1 can be a valuable addition to a balanced diet, it should complement, not replace, whole food nutrition.

Ashwagandha

Ashwagandha is a key component in Andy Galpin’s supplement routine, known for its stress-reducing and adaptogenic properties. He recognizes the potential benefits of this ancient herb in managing stress and supporting overall well-being.

• Dosage: 300 mg twice daily, totaling 600 mg per day.
• Benefits: Reduces stress, lowers cortisol levels, may indirectly increase testosterone, and potentially improves sleep quality.
• Timing: Often taken in the evening or with the last meal of the day to support relaxation and sleep.
• Cycling: Recommended to cycle, using for two weeks followed by two weeks off to prevent tolerance buildup.
• Quality: Emphasizes the importance of using high-quality, NSF-certified Ashwagandha supplements.

Dr. Galpin’s views ashwagandha as a valuable tool for managing the physiological and psychological stresses associated with intense training and competition.

Rhodiola Rosea

Rhodiola Rosea is another adaptogenic herb in Andy Galpin’s supplement list, valued for its potential to enhance physical and mental performance. This herb aligns with his holistic approach to human performance, addressing both the physical and cognitive aspects of athletic achievement.

• Typical dosage: 200-600 mg per day, adjusted based on individual response and needs.
• Benefits: Reduces stress, improves mood, enhances energy and cognitive function, and potentially improves exercise performance.
• Timing: Often taken in the morning or before workouts to support energy and focus.
• Form: Usually consumed as an extract in capsule or tablet form for convenience and precise dosing.
• Synergy: May be used in combination with other adaptogens or performance-enhancing supplements for comprehensive support.

Dr. Galpin includes Rhodiola Rosea into his supplement recommendations for athletes looking to improve their resilience to physical and mental stressors.

Curcumin

Curcumin, the active compound in turmeric, is a key component of Andy Galpin’s supplement routine. Known for its potent anti-inflammatory and antioxidant properties, curcumin aligns with Dr. Galpin’s focus on recovery and long-term health for athletes.

• Dosage: Typically ranges from 500-2000 mg per day, often split into multiple doses.
• Benefits: May reduce inflammation, support joint health, enhance recovery, and potentially improve cognitive function.
• Timing: Often taken with meals to improve absorption, particularly with sources of healthy fats.
• Form: Usually consumed in capsule form, often with added black pepper extract for better bioavailability.

Omega-3 Fish Oil

Omega-3 fish oil is a staple in Andy Galpin’s supplement routine, reflecting its crucial role in supporting cardiovascular health, reducing inflammation, and promoting brain function.

• Dosage: Typically 2-5 grams of combined EPA and DHA per day, as mentioned in Andy Galpin’s supplement list.
• Benefits: Supports cardiovascular health, may reduce inflammation, promotes brain function, and potentially enhances recovery from intense exercise.
• Timing: Can be taken any time of day, often with meals to improve absorption and reduce the likelihood of fishy aftertaste.
• Quality: Emphasis on high-quality, purified fish oil to avoid contaminants and ensure potency.
• Consideration: May be particularly beneficial for athletes engaged in high-impact or endurance sports due to its anti-inflammatory properties.

Dr. Galpin’s recommendation for omega-3 supplementation shows his holistic approach to athlete health and performance. Like the Andy Galpin electrolytes strategy, he emphasizes the importance of consistent, long-term use of omega-3s for maximum benefit.

Plant Protein Powder

Plant protein powder is an excellent supplement for athletes following plant-based diets or those looking to diversify their protein sources. This aligns with Dr. Galpin’s emphasis on meeting individual nutritional needs and preferences while supporting optimal performance.

• Dosage: Varies based on individual needs, typically 20-30 grams per serving, with total daily protein intake often ranging from 1.6 to 2.2 grams per kilogram of body weight.
• Benefits: Supports muscle recovery and growth, aids in meeting daily protein requirements, and may offer additional micronutrients depending on the blend.
• Timing: Often consumed post-workout or as needed throughout the day to meet protein goals.
• Variety: May recommend a blend of different plant proteins (e.g., pea, rice, hemp) for a complete amino acid profile.
• Consideration: Important for vegans, vegetarians, or those with dairy sensitivities.

Dr. Galpin’s inclusion of plant protein in his supplement recommendations reflects his extensive understanding of sports nutrition. He emphasizes the importance of meeting overall daily protein needs rather than focusing solely on timing.

Fuel

Andy Galpin includes Fuel into his supplement routine, recognizing its potential to enhance endurance and performance during longer training sessions. This carefully formulated supplement aligns with his evidence-based approach to nutrition and hydration for optimal athletic achievement.

• Composition: Contains a blend of carbohydrates (28g per serving), electrolytes (sodium, potassium, magnesium, zinc), and nitrates from beetroot.
• Benefits: Supports sustained energy, improves hydration, enhances blood flow, and may increase exercise performance.
• Timing: Designed for workouts lasting over 60 minutes, can be consumed before and during exercise.
• Dosage: Mix 1 scoop with 16 fluid ounces of cold water.

The inclusion of Fuel in his recommendations reflects his understanding of the critical role proper fueling plays in maintaining performance and supporting recovery during prolonged exercise.

Recovery 

Andy Galpin includes Recovery, a grass-fed whey isolate protein, in his supplement list. This high-quality protein source aligns with his emphasis on optimal post-exercise nutrition and muscle recovery.

• Composition: 20g of grass-fed whey isolate protein per serving, with added probiotics.
• Benefits: Supports muscle recovery and growth, aids in meeting daily protein requirements, may enhance immune function.
• Timing: Typically consumed post-workout or as needed throughout the day to meet protein goals.
• Quality: Emphasizes the use of grass-fed whey for potentially superior nutrient profile.
• Dosage: Mix 1 scoop with 8-12 oz of water or preferred beverage.

Dr. Galpin’s inclusion of Recovery in his supplement recommendations underscores his focus on high-quality protein sources for athletes. The addition of probiotics in this product aligns with his holistic approach to athlete health, addressing both muscle recovery and gut health in a single supplement.

Beta-Alanine

This amino acid aligns with his approach to performance enhancement, particularly for athletes engaged in activities requiring repeated bouts of intense effort.

• Dosage: Typically 2-5 grams per day, taken consistently over time for optimal results.
• Benefits: Improves muscular endurance, delays fatigue, enhances performance in moderate-duration activities (1-4 minutes).
• Mechanism: Increases muscle carnosine levels, which acts as an intracellular buffer against acid buildup.
• Timing: Can be taken daily, with or without meals, as effects are based on chronic supplementation.
• Side effects: May cause a harmless tingling sensation (paresthesia) in some users.

Dr. Galpin likely recommends beta-alanine for athletes involved in sports with repeated high-intensity efforts or those lasting 1-4 minutes. The inclusion of beta-alanine in his supplement stack reflects his understanding of the physiological demands of various sports and the potential for targeted supplementation to enhance performance.

Sodium Bicarbonate

Andy Galpin includes sodium bicarbonate (also known as baking soda) in his supplement recommendations, particularly for athletes engaged in high-intensity, short-duration activities.

• Dosage: Typically 0.3 grams per kilogram of body weight, taken 60-90 minutes before exercise.
• Benefits: May improve performance in high-intensity activities lasting 1-7 minutes, helps buffer lactic acid buildup.
• Mechanism: Increases blood bicarbonate levels, enhancing the body’s ability to buffer hydrogen ions produced during intense exercise.
• Timing: Usually taken as a single dose before competition or high-intensity training sessions.
• Considerations: Can cause gastrointestinal discomfort in some individuals; proper timing and dosage are crucial.

Electrolytes

Proper electrolyte balance is crucial for hydration and performance, and Andy Galpin pays special attention to this aspect of supplementation. Understanding that electrolyte needs can vary greatly between individuals and based on activity levels, he advocates for a personalized approach to electrolyte supplementation.

• Approach: Customized based on individual sweat rates, activity levels, and environmental conditions.
• Key electrolytes: Focuses on sodium, potassium, magnesium, and calcium for muscle function and hydration.
• Timing: Emphasizes pre, during, and post-workout supplementation for optimal performance and recovery.
• Formulation: Prefers balanced electrolyte powders or tablets that can be added to water.

Dr. Galpin emphasizes the importance of personalized electrolyte supplementation, especially for high-intensity and endurance athletes. His approach involves calculating individual hydration needs and adjusting electrolyte intake accordingly.

Athletes can optimize their hydration status and potentially enhance their performance and recovery by tailoring electrolyte intake to individual needs.

Hydration Strategy

While not a supplement, Andy Galpin’s hydration strategy is an integral part of his overall approach to performance and health. Proper hydration is crucial for maintaining physical performance, cognitive function, and overall well-being.

• Calculation method: Uses the “Galpin Equation” to determine hydration needs, factoring in body weight and activity intensity.
• Customization: Adjusts based on activity level, climate, altitude, and individual factors such as sweat rate.
• Importance: Emphasizes hydration as crucial for overall performance, recovery, and cognitive function.
• Monitoring: Recommends tracking urine color, frequency, and body weight changes to assess hydration status.
• Pre-hydration: Stresses the importance of starting exercise well-hydrated.
• During activity: Suggests sipping water regularly during exercise, rather than large volumes infrequently.

His hydration strategy goes beyond simple water intake, including electrolytes and considering factors like sweat rate and activity intensity to optimize performance and recovery.

Nitric Oxide Boosters (Beet Extract and Citrulline)

Andy Galpin includes two nitric oxide boosters in his supplement regimen: Beet Extract and Citrulline. These compounds are known for their potential to enhance blood flow and exercise performance, aligning with Dr. Galpin’s focus on optimizing physiological function for peak athletic achievement.

• Beet Extract dosage: Typically 500-1000 mg, often consumed as a concentrated powder or juice.
• Citrulline dosage: Often 6-8 grams per day, which may be split into multiple doses.
• Benefits: May improve blood flow, enhance exercise performance, support cardiovascular health, and potentially reduce muscle soreness.
• Timing: Usually taken before workouts, with some athletes using citrulline throughout the day for sustained benefits.
• Synergy: The combination of two different nitric oxide boosters may provide complementary effects, enhancing overall efficacy.