Chris Bumstead’s Supplement List

Whey Protein

Chris Bumstead relies on consistency, and whey isolate has long been one of his go-to choices for daily nutrition. It fits into both his morning routine and nighttime habits, helping him stay on track with his overall goals. This isn’t just a post-workout add-on — it’s a year-round part of how he supports muscle growth and recovery.

• 100% whey isolate: A clean, fast-digesting source of protein that’s low in carbs and fat, making it ideal for lean muscle development without adding extra calories.
• Two scoops per day: He usually takes one scoop in the morning with his breakfast shake and another in the evening, either post-workout or as a bedtime snack.
• Muscle recovery support: Delivers essential amino acids that help repair microtears in muscle tissue and support growth after high-intensity training.
• Morning shake habit: Often mixes whey isolate with oats and egg whites, giving him a high-protein breakfast that fuels his day without slowing digestion.
• Evening protein intake: Used as part of his nighttime routine to support overnight muscle recovery and help meet his daily protein target.
• Daily routine essential: This supplement stays in his stack year-round, used during both off-season and contest prep for consistent protein intake.
• Low-fat, low-carb formula: Keeps his nutrition clean and efficient while helping him hit high protein numbers without disrupting his macros.

Whey protein continues to be one of Chris Bumstead’s most trusted supplements, supporting his recovery and helping him meet strict nutrition goals every single day.

Creatine Monohydrate

Among all the supplements he takes, Chris Bumstead has relied on creatine since the early days of his career. It’s a steady part of his routine that supports strength and size without needing cycles or complex dosing strategies. Simple, effective, and consistent.

• Strength and power support: Creatine helps regenerate ATP, the primary fuel source for muscle contractions, which allows him to lift heavier weights and push through tough sets with more intensity.
• Muscle fullness: Increases water content within the muscles, leading to a denser, more pumped look and supporting overall volume during training phases.
• Daily dose: Usually takes about 5 grams each day, often added to his post-workout shake or another convenient drink so it becomes part of his regular routine without any hassle.
• Muscle recovery: Supports faster recovery between sets and helps reduce soreness, making it easier for him to maintain high-frequency training across multiple body parts.
• Used in all phases: Creatine stays in his routine year-round, including both bulking and cutting phases, and is only sometimes removed in the final days leading up to a competition.
• No loading phase: He skips loading cycles and sticks with one steady dose daily, which keeps things simple and effective without unnecessary spikes.
• Proven consistency: Has named creatine as one of his original go-to supplements and continues to keep it in his stack as part of his long-term approach to strength and performance.

Creatine monohydrate remains a reliable staple in Chris Bumstead’s supplement list, known for supporting size, strength, and recovery—season after season.

Omega-3 Fish Oil

Chris Bumstead has made fish oil a steady part of his daily supplement habits for years. Even during contest prep, he continues to take it for its overall wellness benefits. It’s one of those staples that supports long-term health while also helping him handle the physical demands of bodybuilding.

• Rich in EPA and DHA: Supplies two key omega-3 fatty acids that play a role in reducing inflammation, supporting brain health, and maintaining cardiovascular function.
• Heart health benefits: Helps support healthy cholesterol levels and blood pressure, which is especially important during heavy lifting and high-stress phases.
• Joint and tendon support: Aids in reducing inflammation around the joints, which helps manage soreness and keeps mobility strong throughout intense training cycles.
• Mental clarity: Linked to improved focus and cognitive support, omega-3s may assist with staying sharp during long training blocks or calorie-restricted phases.
• High daily dose: Chris takes around 10–12 grams of fish oil per day, usually spread out with meals to help digestion and keep levels steady.
• Calories included: Even during prep, he accounts for roughly 100 calories from fish oil in his diet, showing how important it is to his routine.
• Year-round essential: Unlike some other supplements, this one stays in his stack year-round because of the broad support it provides for overall health.

Omega-3 fish oil holds a consistent place in the Chris Bumstead supplement stack, valued for its benefits to recovery, inflammation, and long-term wellness across both off-season and prep.

Maybe that wouldn’t be the best during a cut, but my body is used to it and I’m losing weight… so we’re doing it.

Multivitamin

Chris Bumstead takes a multivitamin daily to make sure nothing slips through the cracks in his diet. When you’re following a strict meal plan with limited variety, it’s easy to miss essential micronutrients. A high-quality multivitamin helps him cover the basics and stay consistent all year long.

• Full micronutrient coverage: Delivers a broad range of vitamins and minerals to help meet daily nutrient needs, even with a limited or repetitive meal plan.
• Fills dietary gaps: Supports areas that might fall short in his diet—especially during prep when food choices are stricter and variety is reduced.
• Daily intake: Typically taken once per day with a meal, most often with breakfast to ensure good absorption and easy consistency.
• Supports overall health: Helps maintain immune function, energy levels, and recovery by making sure his body isn’t missing essential nutrients.
• Prep and off-season use: Stays in his routine year-round, offering consistent support no matter the phase he’s in.
• Preferred brand: Often chooses high-quality options like Revive MD’s multivitamin, trusted for purity and effectiveness.
• Long-term habit: Has been part of his routine since the early stages of his bodybuilding career and remains one of his most consistent supplements.

A high-quality multivitamin continues to hold its place in the Chris Bumstead supplement stack, used daily to support everything from energy and immunity to long-term health—no matter what phase of training he’s in.

Green Powder

Chris Bumstead doesn’t rely on green powders to replace whole foods, but he does keep one in his stack for convenience. When he’s traveling, doing media, or following a limited diet, this supplement helps cover micronutrient needs he might not get from food alone.

• Nutrient-rich formula: Contains a mix of vegetables, fruits, and superfoods that offer vitamins, minerals, and antioxidants to support general health.
• Micronutrient backup: Useful for days when his meals are repetitive or lack variety, especially during travel or shoot prep.
• Digestive support: Many formulas include ingredients like digestive enzymes or probiotics to help with gut health and regularity.
• Easy to use: Usually takes one scoop mixed in water or juice, either in the morning or added to a protein shake for simplicity.
• Used as needed: Not a daily must-have, but something he keeps on hand for times when vegetable or fruit intake is lower than usual.
• Travel-friendly: Becomes especially helpful on the road when getting in fresh produce is less practical.
• Alternative option: For anyone looking to add greens to their routine, AG1 is a widely used greens powder that covers daily nutrient needs with added digestive and energy support.

Greens powders are a convenient part of Chris Bumstead’s supplement list—used more for coverage than as a replacement—and help him stay on track during busy or less structured days.

Vitamin C

Chris Bumstead has long relied on Vitamin C to support his immune system during intense phases of training. It’s a simple supplement with well-known benefits, but he makes sure to keep it in his routine—especially when recovery and staying healthy are top priorities.

• Immune system support: Helps reduce the chances of getting sick during hard training blocks, when stress and physical fatigue can weaken defenses.
• Antioxidant protection: Fights oxidative stress caused by intense workouts and low-calorie dieting, protecting cells from damage over time.
• Collagen production: Plays a role in maintaining healthy skin, tendons, and ligaments by supporting natural collagen synthesis.
• Recovery aid: May help with post-workout inflammation and support quicker recovery between sessions when used consistently.
• Daily dose: Often takes 1,000 mg or more each day, either in the morning or after workouts depending on his supplement timing.
• Prep focus: During contest prep, he’s more consistent with his intake to help keep his immune system strong under the demands of cardio, dieting, and training.
• Long-term use: This has been part of his supplement stack for years and continues to show up in both his current prep and off-season supplement list.

Vitamin C remains one of the most consistent picks in the Chris Bumstead supplement line, used year-round to support immune health, fight stress, and keep his body recovering efficiently.

Glutamine

Among the many supplements in Chris Bumstead’s routine, glutamine stands out for how often it shows up in his daily shakes. It’s not a flashy product, but it plays a quiet and consistent role in keeping his body supported during phases of intense training and dieting.

• Daily intake: Takes 10 grams per day, typically split into two 5-gram doses to help maintain steady levels and ongoing support throughout the day.
• Added to shakes: Mixes it directly into his morning protein shake and again at night, making it easy to stay consistent without needing extra steps.
• Supports recovery: Helps reduce muscle soreness and assists with tissue repair after intense workouts, especially valuable during heavy lifting cycles.
• Gut health benefits: Supports the integrity of the gut lining and overall digestion, which can be impacted by large meals or periods of caloric stress.
• Immune function: Plays a role in immune system support, which becomes important when the body is taxed by intense physical training or strict dieting.
• Year-round use: Kept in his stack throughout both bulking and cutting phases to support general health and workout recovery at all times.
• Training stress support: Becomes especially useful during prep or when in a calorie deficit, helping his body bounce back between sessions.

Glutamine is a low-profile but essential part of the Chris Bumstead supplement list, valued for its role in recovery, gut support, and keeping his system running well through all stages of training.

Resveratrol

Chris Bumstead added resveratrol to his prep-phase stack as a way to support overall wellness when training stress is high. While often known for its antioxidant properties, it’s also a supplement that may offer added support for heart health and performance during intense workouts.

• Antioxidant support: Helps neutralize oxidative stress that builds up from hard training, especially useful when cardio and lifting volume are both high.
• Cardiovascular health: Known to support healthy blood vessels, which may benefit heart function during physically demanding prep phases.
• Pump enhancement: May contribute to improved blood flow, which can help with vascularity and muscle pumps during intense training sessions.
• Standard dose: Typically taken at 500 mg per day, either in the morning or before workouts, depending on how it fits into his daily routine.
• Capsule format: Comes in easy-to-take capsule form, making it simple to add alongside other pre-workout or morning supplements.
• Olympia prep addition: Brought into his stack specifically during the final stretch before competition to help support focus, circulation, and recovery.
• Occasional use: Not always a year-round supplement, but one that gets added in when physical stress is elevated and recovery needs increase.

Resveratrol isn’t always in Chris Bumstead’s daily supplements, but it becomes a smart addition during periods of high training intensity—fitting neatly into the Chris Bumstead supplement list when heart health and recovery demand extra attention.

Electrolytes

Hydration plays a bigger role in performance than most people realize, and Chris Bumstead doesn’t take it lightly—especially during prep or intense cardio phases. Electrolyte support helps him stay sharp, avoid cramping, and maintain muscle function, even when carbs are low or training volume is high.

• Replaces lost minerals: Supports hydration by replenishing essential electrolytes like sodium, potassium, and magnesium lost through sweat.
• Dose and timing: Usually adds one serving to his water during cardio or workouts to stay hydrated and support muscle performance.
• Morning routine: Often mixes electrolyte powder into his cold brew coffee before fasted cardio for added hydration without extra calories.
• Supports muscle function: Helps reduce the risk of cramps, twitching, or muscle fatigue during long or high-intensity training sessions.
• Hydration during prep: Becomes even more important while dieting when lower carbs can reduce fluid retention and increase the risk of dehydration.
• Used all year: Not just for contest prep—he includes electrolytes in his routine year-round, especially during summer training or cardio blocks.
• Performance benefits: Helps maintain output and focus when sweating heavily, allowing him to stay consistent with his training plan.

Electrolytes remain a steady part of Chris Bumstead’s supplements, playing a key role in keeping him hydrated, cramp-free, and performing at his best across all seasons.

Turmeric / Curcumin

When recovery and joint comfort become more difficult to manage, Chris Bumstead adds natural anti-inflammatory support to his stack. Turmeric—specifically the curcumin compound—has become part of his routine to help him stay consistent with training, especially during prep when inflammation can rise.

• Anti-inflammatory support: Curcumin, the active ingredient in turmeric, helps manage inflammation caused by intense resistance training and daily cardio.
• Joint health benefits: Assists in keeping joints comfortable and functioning well through heavy lifts, repetitive movements, and long prep phases.
• Daily dosage: Typically taken in capsule form—about 1,000 mg per day—often with a meal to help with absorption and reduce any stomach discomfort.
• Used during prep: Added to his stack in the weeks leading up to a show, when soreness and systemic inflammation tend to peak from intense training and dieting.
• Helps with recovery: May support quicker bounce-back between sessions by managing soreness and reducing inflammation-related fatigue.
• Natural supplement: Sourced from turmeric root, this is a plant-based addition to his supplement routine that supports long-term joint care.
• Year-round use likely: While highlighted during prep, it’s likely a regular part of his off-season routine as well for general joint and recovery support.

Turmeric continues to be a valuable part of the Chris Bumstead supplement line, helping manage inflammation, support recovery, and keep him training hard through all phases of the year.

Pre-Workout

Chris Bumstead includes a pre-workout supplement as a core part of his training routine. It’s designed to help him lock in mentally and physically before hitting the gym. With a mix of ingredients that support both performance and focus, this step prepares him for intense lifting sessions.

• Timing and dosage: Around 30 minutes before training, he uses 1–2 scoops to give the formula time to activate and support his early sets.
• Caffeine content: This stimulant provides a sharp lift in energy and focus, helping sustain intensity throughout his workout.
• Beta-alanine: Known for reducing muscle fatigue, it lets him complete more reps by buffering acid buildup during hard training.
• Nitric oxide boosters: These compounds widen blood vessels, leading to stronger muscle pumps and better delivery of oxygen and nutrients.
• Nootropics: Added for mental sharpness, they help keep his attention steady during complex lifts or long training blocks.
• Synergy of ingredients: The blend supports both body and mind, creating a balanced effect for strength, focus, and endurance.
• Part of his routine: Used regularly in his supplement stack to set the tone before high-effort workouts.

The pre-workout remains a reliable favorite in the Chris Bumstead supplement list and gives a clear answer to what supplements he uses to stay locked in and ready for intense training sessions.

Pre-Workout Nootropics

When workouts become more demanding—especially during contest prep—Chris Bumstead adds targeted nootropics to sharpen his mental edge. These supplements aren’t about energy alone; they’re meant to improve mental clarity, focus, and the mind-muscle connection that becomes even more important when pushing through intense sessions.

• Cognitive support: These nootropics are used to support focus, reaction time, and mental stamina, especially useful during long or high-effort workouts.
• Alpha GPC: Taken in doses of around 300–600 mg, this compound boosts acetylcholine levels in the brain, which plays a role in improving focus and motor control.
• Cognizin (Citicoline): A consistent 250 mg dose supports mental energy, attention, and overall brain function, helping him stay dialed in during training.
• Timing and format: Usually taken before training—either in capsule form or included as part of a pre-workout or energy drink for convenience.
• Contest prep tool: Used more consistently during heavy training blocks or the final weeks leading up to a competition when every rep counts.
• Not year-round: May not be part of his off-season stack, but becomes a regular addition when focus and intensity need to be at their highest.
• Mind-muscle connection: These nootropics are especially useful for improving the ability to stay present and engaged with each movement, which supports better training quality.

Pre-workout nootropics are a valuable part of Chris Bumstead supplements during prep phases, helping him stay mentally sharp and fully locked in when training demands peak focus.

Fiber Supplement

Chris Bumstead adds a fiber supplement to his off-season routine to help support digestion when food volume is high. With large meals and heavy training, maintaining regularity becomes more important—and fiber helps him stay comfortable and consistent without relying entirely on whole food sources.

• Soluble fiber source: Most often from psyllium husk or a fiber blend, it supports digestion by helping to regulate bowel movements and maintain gut balance.
• Digestive support: Especially useful during periods of heavy eating when large amounts of protein and carbs can slow digestion or cause bloating.
• Daily intake: Usually adds around 1 tablespoon (5–10 grams) of fiber powder to water or shakes, depending on what fits best into his morning routine.
• Morning shake routine: Often mixes fiber with his breakfast protein shake, sometimes alongside glutamine, for convenience and consistency.
• Off-season focus: Used more regularly when his food intake is highest and vegetable fiber might not be enough to support healthy digestion.
• Prep adjustments: During contest prep, fiber from vegetables like asparagus usually meets his needs, but he still keeps fiber powder on hand for backup if needed.
• Gut health support: Helps maintain smoother digestion and keeps his system functioning well when diet demands are high.

Fiber is an important part of the Chris Bumstead supplement stack—especially during the off-season—and plays a steady role in his gut health, digestion, and overall comfort when food volume increases.

Bergamot

Chris Bumstead has prioritized health more seriously in recent years, and bergamot has been one of his go-to supplements since around 2019. Even without current heart issues, he keeps it in his stack to support long-term cardiovascular health and keep everything running smoothly during demanding training phases.

• Cholesterol support: Helps promote a better balance between HDL (good) and LDL (bad) cholesterol levels, which is important during bulking when dietary fats increase.
• Lipid management: Supports overall lipid health by helping the body maintain healthy triglyceride levels alongside cholesterol regulation.
• Cardiovascular benefits: Contributes to heart health by reducing stress on the cardiovascular system that can come from intense workouts and heavy food intake.
• Daily dose: Typically takes between 500–1000 mg per day, usually with a meal or in the morning as part of his regular supplement routine.
• Antioxidant properties: Provides mild antioxidant support, which helps protect cells from stress caused by frequent training.
• Used preventatively: Although he doesn’t have heart concerns now, he takes it year-round to stay ahead of potential issues related to long-term training and diet stress.
• Long-time staple: Has been part of his supplement line since he began focusing more on long-term health and staying consistent with blood work.

Bergamot remains a steady part of the Chris Bumstead supplement list, used year-round to support heart health, manage cholesterol, and help his body keep up with the demands of high-level bodybuilding.

Pump Enhancer

In addition to his main pre-workout, Chris Bumstead often adds a stimulant-free pump enhancer to support performance in a different way. It’s not about more energy — it’s about improving circulation and pushing more blood into the muscles. This supplement helps deliver that full, tight feeling that bodybuilders chase during training.

• Stimulant-free formula: Designed without caffeine or other stimulants, so it can be stacked with other products without adding stress to the system.
• One-scoop serving: Mixed with his pre-workout before training, it supports performance without needing an extra step.
• Blood flow support: Boosts nitric oxide levels in the body, which helps widen blood vessels for stronger circulation during sets.
• Vascularity boost: Encourages better muscle fullness and visible vascularity by increasing nutrient and oxygen delivery.
• Endurance benefits: Supports longer, more efficient training sessions by reducing the tight, fatigued feeling that can set in mid-workout.
• No energy crash: Because it’s stim-free, there’s no post-workout crash or jittery feeling — just the pump and performance.
• Regular part of his stack: Often used alongside the Chris Bumstead pre workout supplement as part of his full supplement stack.

This pump enhancer fits naturally into the Chris Bumstead supplement routine and helps him maximize his muscle pumps and gym performance without overloading on stimulants.

Energy Drink

When Chris Bumstead wants a quick boost without mixing powders or brewing coffee, he often turns to a ready-to-drink energy option he helped create. It fits into his routine as a clean and convenient pick-me-up, whether he’s training, traveling, or just powering through a long day.

• Co-created formula: This energy drink was developed with his input to provide a clean source of energy and focus that fits his daily needs. It’s made to support performance and alertness without extra fillers or unnecessary ingredients.
• Moderate caffeine: Delivers a caffeine dose similar to a regular cup of coffee, giving him enough of a boost to feel alert without going overboard or causing a crash.
• Nootropics included: Contains ingredients aimed at supporting mental focus and clarity, helping him stay productive during work, travel, or light training sessions.
• Convenient format: Comes in a can that’s easy to take on the go, so he doesn’t need to worry about mixing powders or finding a shaker during a busy day.
• Used as needed: Not an everyday must-have, but something he reaches for during afternoon slumps, on-the-go days, or when he wants a caffeine lift before hitting the gym.
• Low sugar: Formulated to give energy without loading up on sugar, which helps prevent a spike and crash while still tasting good.
• Great for travel: Often packs it while traveling since it fits easily into his schedule and gives him a quick option to stay alert during long days or flights.

This energy drink has earned a place in the Chris Bumstead supplement line, offering a simple and effective option to stay energized and focused—no matter where the day takes him.

Thermogenic

During contest prep, Chris Bumstead brings in a fat-burning supplement to support his cutting efforts. It’s not something he uses year-round, but when it’s time to lean down, a thermogenic gives him an extra push. These supplements are typically taken early in the day to boost metabolism and support fat loss during periods of low calorie intake.

• Used during prep only: He avoids thermogenics in the off-season and only brings them in while cutting to help manage body fat more aggressively.
• Timing and routine: Usually taken first thing in the morning before fasted cardio to take advantage of its energy-boosting effects.
• Common ingredients: Most formulas include caffeine, herbal extracts, and other natural stimulants that work together to increase calorie burn.
• Metabolism support: Helps raise his metabolic rate during prep, giving his body a slight edge in using stored fat for energy.
• Energy boost: Adds extra focus and stamina during low-calorie phases, which can make training and cardio feel more manageable.
• Not used close to shows: In the final stretch before a show (like 2–3 weeks out), he often drops fat burners and switches to plain black coffee for caffeine.
• Product usage: The dosage and frequency depend on the product, but he sticks to label directions and only uses them when necessary.

Thermogenics aren’t part of Chris Bumstead’s daily supplements, but they have a place in his supplement line during prep when the goal is to get lean and stage-ready.

Branched-Chain Amino Acids

Earlier in his career, Chris Bumstead made BCAAs a regular part of his intra-workout routine. While his supplement preferences have evolved, BCAAs played a key role in his early bodybuilding years and helped support muscle maintenance through long training sessions.

• Muscle breakdown prevention: BCAAs—leucine, isoleucine, and valine—help reduce muscle protein breakdown during exercise, which is especially useful during fasted or long workouts.
• Supports recovery: Drinking BCAAs during training may have helped improve post-workout recovery and reduced soreness when he was younger and training with high intensity.
• Intra-workout usage: Used to sip on them throughout his workouts to stay anabolic and keep energy levels more stable during taxing gym sessions.
• Popular early practice: This was a common approach among athletes at the time, and Chris followed suit by making it part of his training ritual.
• Less emphasis now: As his protein intake became more consistent and intra-workouts improved, he gradually moved away from standalone BCAAs.
• Full-spectrum EAAs preferred: Today, he’s more likely to use essential amino acid formulas that include all nine EAAs, offering more complete support than BCAAs alone.
• Still worth noting: While no longer a primary focus, BCAAs played a foundational role in his early supplement strategy.

Branched-chain amino acids may not be a daily part of the current Chris Bumstead supplement stack, but they remain a notable piece of his early routine and bodybuilding development.

Vitamin B Complex

Chris Bumstead mentioned using a B-complex supplement during his early bodybuilding days—highlighting how important energy and nutrient support was, even then. While he may not take it as a standalone anymore, B vitamins remain part of his routine through a quality multivitamin.

• Energy metabolism: B vitamins like B6, B12, and others help convert food into usable energy, supporting performance and endurance during intense workouts.
• Red blood cell production: Supports the creation of healthy red blood cells, which helps deliver oxygen to muscles and maintain stamina during training.
• Early-career supplement: He used to take a separate B-complex supplement to make sure he was covering these vital nutrients while training hard and eating for size.
• Bodybuilder staple: Many lifters include extra B vitamins to help with fatigue, recovery, and overall energy—especially when training multiple times a day.
• Present-day use: Today, he likely gets his B vitamins from a high-quality multivitamin, removing the need for a separate complex unless bloodwork or diet calls for it.
• Foundational nutrient: Even if not in standalone form, B vitamins are still part of his routine, supporting his energy levels, immune health, and performance.

While a separate B-complex may not be part of the current Chris Bumstead supplement stack, the importance of B vitamins has been a constant—from his early days to his present-day multivitamin habits.

Carbohydrate Powder

In his earlier training years, Chris Bumstead leaned on carb powders to improve long, intense gym sessions. While whole foods now make up the bulk of his carb intake, carb drinks once played a big role in helping him hit energy targets and recover faster during heavy bulking phases.

• Training fuel: Used pre- or intra-workout to supply fast-digesting carbs that help sustain energy and power output during tough training sessions.
• Glycogen replenishment: Taken post-workout to quickly refill glycogen stores in the muscles, which supports recovery and performance in upcoming sessions.
• Pump and endurance: Helped enhance muscle pumps and reduce fatigue, especially useful when he was aiming for maximum volume in the off-season.
• Convenient intake: Allowed him to add extra carbs without having to sit down for another heavy meal—especially helpful during phases when appetite was low.
• Typical source: Powders like Vitargo or similar fast-digesting carb formulas were commonly used to simplify his pre- and post-workout nutrition.
• Occasional use today: While not a daily supplement anymore, he might still use carb powders occasionally in the off-season for convenience or during higher-volume phases.
• Whole food priority: These days, most of his carbs come from foods like oats, cream of rice, and white rice, but he still values the role carb powders played in earlier stages.

Carbohydrate powders were once a regular part of his supplement stack, especially during bulking seasons when high energy output and recovery support were essential.