Chris Bumstead doesn’t mess around when it comes to supplements.

The six-time Mr. Olympia Classic Physique champion has built one of the most aesthetic physiques in bodybuilding history, and while his training and diet do the heavy lifting, his supplement stack fills in the gaps that food and workouts can’t cover alone.

What’s interesting about Chris’s approach is how it’s evolved. Early in his career, he took the basics. Protein, creatine, a multivitamin. But as he climbed the ranks and dealt with health issues (including a serious gut problem that nearly derailed his career), he got smarter about what goes into his body.

Now his stack is split into two categories. Performance supplements that help him train harder and recover faster. And health supplements that keep his organs, joints, and cardiovascular system functioning while he pushes his body to extremes.

Chris Bumstead’s Complete Supplement List

Core Daily Supplements (Year-Round)

Training Supplements

Situational/Prep Supplements

• Revive Greens – Travel and busy periods
• Revive Immune – Contest prep and high-stress periods
• Curcumin Extract – 1,000mg during intense training blocks
• Fiber Supplement – Off-season digestion support

Let me walk you through what he actually takes and why each piece matters.

The Foundation: Whey Protein Isolate

Chris drinks whey protein isolate twice a day. One scoop in the morning, another in the evening.

Product: CBum Itholate Protein

At 240+ pounds of lean muscle, his protein needs are massive. We’re talking 250 to 300 grams daily depending on whether he’s bulking or cutting. Getting all that from chicken and rice would mean eating nonstop.

Whey isolate solves that problem. It’s about 90% protein by weight with almost no carbs or fat. Two scoops give him 50 grams of protein without messing up his macros. More importantly, it digests fast. After a brutal leg workout, his muscles get amino acids within 30 minutes.

The isolate form matters. Regular whey concentrate has lactose and fat that can cause bloating. Chris used to have serious digestive issues, so he sticks with isolate even though it costs more. His gut health is worth it.

For off-season bulking, Chris also uses Raw Grass Fed Protein which provides additional whole-food protein sources to support his massive caloric needs when building muscle.

Creatine Monohydrate: The Supplement That Never Left

If Chris could only take one supplement for the rest of his life, it would probably be creatine.

Product: Raw Creatine

He’s been taking 5 grams daily since his early twenties. No loading phase. No cycling. Just consistent daily use that’s backed by decades of research showing it increases strength and muscle mass when combined with resistance training.

Here’s what creatine actually does. Your muscles store phosphocreatine, which regenerates ATP during heavy lifts. More creatine in your muscles means you can crank out an extra rep or two before hitting failure. Those extra reps compound over months and years into significant strength gains.

The muscle fullness is real too. Creatine pulls water into muscle cells, making them look fuller and more volumized. Some people call it “water weight” like it’s a bad thing. But that intracellular water creates an anabolic environment that signals muscle growth. Chris loves the pumped look it gives him, especially on stage.

He doesn’t drop creatine even during contest prep. Most bodybuilders cut it the last week to avoid subcutaneous water. Chris keeps it in because it helps him maintain strength when calories are brutally low. He’ll sacrifice a tiny bit of water retention to keep lifting heavy.

Five grams a day. Every day. For years. If you want to understand the full science behind why creatine is so effective, the research is rock solid.

Fish Oil: The Health Insurance Policy

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

Product: Revive MD Omega-3

That’s a lot. Way more than most people take. But bodybuilding at the elite level is incredibly inflammatory. Heavy weights beat up your joints. Low body fat stresses your hormones. Fish oil is his main tool for managing that inflammation without taking ibuprofen constantly.

The joint benefits are obvious. His shoulders, elbows, and knees take thousands of pounds of stress every week. Omega-3s help reduce the chronic low-grade inflammation that could turn into serious problems over time.

But he’s also thinking long-term about his heart. Bodybuilders, especially big guys carrying 240+ pounds year-round, put strain on their cardiovascular system. Fish oil supports healthy blood lipids and blood pressure. It’s preventative medicine for someone who plans to do this for decades.

He even counts the 100 calories from his fish oil toward his daily macros during contest prep. That shows you how serious he is about it. When every calorie matters and he’s starving, he still makes room for fish oil.

Multivitamin: Covering the Basics

Contest prep nutrition is repetitive by design. Chicken, rice, asparagus. Repeat six times a day for months.

Product: Revive MD Multivitamin

Chris knows that diet, while effective for fat loss, doesn’t cover all his micronutrient needs. So he takes a high-quality multivitamin every day to fill the gaps.

The Revive MD formula is designed specifically for athletes. It has higher doses of B vitamins for energy metabolism, vitamin D for hormone production and bone health, and zinc for testosterone and immune function.

The timing matters too. He takes it with breakfast to improve absorption of fat-soluble vitamins (A, D, E, K) from his meal.

Is a multivitamin going to make or break your physique? No. But when you’re trying to win Mr. Olympia, you can’t afford to be deficient in anything.

Pre-Workout: The Training Catalyst

Chris co-owns Raw Nutrition and formulated his own pre-workout called Thavage.

Product: Thavage Pre-Workout

He takes it about 30 minutes before training. One or two scoops depending on how he feels and what time of day he’s training. The name “Thavage” comes from his online persona and the savage mindset he brings to every workout.

The formula hits three targets. Energy from caffeine (around 300-350mg per serving). Pumps from citrulline and nitric oxide boosters that increase blood flow. And focus from nootropics that help him maintain mind-muscle connection through brutal 90-minute sessions.

Beta-alanine is in there too. It buffers lactic acid buildup, letting him push through the burn on high-rep sets. You’ll feel the tingles about 15 minutes after taking it. Some people hate that sensation, but Chris sees it as a sign the pre-workout is kicking in.

During contest prep when energy is low, pre-workout becomes even more critical. It’s the difference between going through the motions and actually training with intensity when you’re exhausted from low calories and cardio. When you’re eating 2,800 calories and doing two-a-days, that caffeine boost is non-negotiable.

He’s smart about timing though. Won’t take it after 3 PM because it’ll mess with sleep. And sleep is when you grow.

For additional pump and performance support, Chris also uses Raw Pump2, which provides vasodilation and muscle fullness during training without stimulants. He’ll stack this with his pre-workout on leg days when he wants maximum blood flow to his quads and hamstrings.

Glutamine: The Gut and Recovery Support

Chris takes 10 grams of L-glutamine daily, split into two 5-gram doses.

Product: Revive L-Glutamine

Most people think of glutamine as a muscle recovery aid, and it does help with that. But for Chris, glutamine is primarily about gut health.

He’s dealt with serious digestive issues in the past. The cells lining your intestines use glutamine as their primary fuel source. Supplementing helps maintain the integrity of that gut lining, especially when you’re eating massive amounts of food (off-season) or dealing with the stress of extreme dieting (contest prep).

The immune support matters too. Hard training suppresses your immune system temporarily. Glutamine feeds immune cells, helping him avoid getting sick during critical training blocks.

He mixes one dose in his morning shake and another in his evening shake. Tasteless, dissolves easily, zero hassle. When your gut is working properly and you’re not getting sick, training consistency goes way up.

EAAs: Essential Amino Acid Support

During training sessions and throughout the day, Chris uses essential amino acids to support muscle protein synthesis and recovery.

Product: Raw EAA Plus

EAAs contain all nine essential amino acids that your body can’t produce on its own. Unlike BCAAs which only contain three amino acids, EAAs provide complete muscle-building support. Chris actually dropped BCAAs from his stack years ago once he realized EAAs were superior.

He sips on EAAs during his training sessions to prevent muscle breakdown and kickstart recovery while he’s still in the gym. This is especially important during contest prep when he’s in a caloric deficit and his body is more prone to breaking down muscle tissue for energy.

The convenience factor matters too. When you’re training twice a day like Chris does during peak prep, having amino acids readily available in liquid form means faster absorption and less digestive stress compared to eating a full meal between sessions. He’ll drink them between his morning cardio and afternoon weight training, keeping his body in an anabolic state all day.

Greens Powder: Micronutrient Insurance

Chris doesn’t take greens powder every single day, but he keeps it on hand for travel and busy periods.

Product: Revive Greens

When he’s home and cooking, he eats plenty of vegetables. But when he’s traveling for appearances, guest posing, or photo shoots, getting enough greens becomes difficult. That’s when the powder comes out.

His greens supplement contains concentrated extracts of spinach, kale, spirulina, chlorella, and various antioxidant-rich fruits. One scoop gives him a broad spectrum of phytonutrients, vitamins, and minerals that might be missing from a day of airport food. Some formulas include digestive enzymes and probiotics too, which help with the gut health he’s always prioritizing.

He mixes it with water first thing in the morning when he’s using it. Quick, convenient, tastes decent enough. It’s not a replacement for real vegetables, but it’s a smart backup plan.

Immune Support: Vitamin C and Beyond

During contest prep, Chris adds specific immune-supporting supplements to his stack.

Product: Revive Immune

The reasoning is simple. When you’re training twice a day, doing hours of cardio weekly, and eating minimal calories, your immune system takes a beating. Getting sick two weeks before a show could ruin months of preparation.

The Revive Immune formula contains vitamin C along with zinc, vitamin D, and other immune-supporting nutrients. Vitamin C supports immune cell function and acts as an antioxidant that helps manage the oxidative stress from all that training volume. It also plays a role in collagen synthesis, which matters for joint and connective tissue health.

He doesn’t take it year-round. Just during the most stressful training phases when his body is most vulnerable. This strategic approach to supplementation—using certain products only when needed—is something you’ll see in other science-based protocols rather than taking everything all the time.

Electrolytes: Hydration and Performance

Chris mixes electrolytes into his water throughout the day, but especially before fasted morning cardio.

He’ll brew a cold brew coffee, add electrolyte powder (sodium, potassium, magnesium), and sip it while walking on the treadmill for 45 minutes. The caffeine wakes him up, and the electrolytes prevent cramping and maintain performance even in a fasted state.

When you’re low-carb during prep, you lose a lot of water and electrolytes. Glycogen stores less water in your muscles when carbs are restricted. Sodium helps maintain muscle fullness and prevents that flat, depleted look that can happen when you cut carbs too aggressively. Potassium and magnesium prevent cramping and support muscle contractions during training.

He doesn’t just use them during prep either. Year-round, during heavy training, he’s sweating profusely and needs to replace what he loses. A typical leg session has him going through two or three bottles of water mixed with electrolytes.

The mental clarity benefit is real too. Even mild dehydration or electrolyte imbalance can cause brain fog. Staying properly hydrated with electrolytes helps him stay sharp during posing practice and long training days. When you’re trying to nail your mandatories for the judges, you need your brain firing on all cylinders.

Curcumin (Turmeric Extract): Joint and Inflammation Support

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

He takes about 1,000mg daily of a curcumin extract standardized for active compounds, usually split into two doses with meals for better absorption.

Curcumin is a natural anti-inflammatory that works differently than NSAIDs. It reduces inflammatory markers without the gut and kidney issues that come with chronic ibuprofen use. For someone who’s been lifting heavy for over a decade, managing chronic inflammation is crucial for longevity in the sport.

The joint relief is noticeable. His shoulders, elbows, and knees feel better. Recovery between sessions improves. He can train with high frequency without feeling beat up all the time. He doesn’t take it off-season when training is lighter, but during prep when volume is maxed out and recovery is compromised by low calories, curcumin becomes essential.

Combined with his high-dose fish oil, it creates a powerful natural anti-inflammatory stack that keeps him training hard without breaking down.

Kidney and Organ Support

One aspect of Chris’s supplement philosophy that sets him apart is his focus on organ health.

Product: Revive Kidney

Professional bodybuilding places enormous stress on internal organs. The high protein intake, supplement use, and extreme training demands can tax the kidneys, liver, and cardiovascular system over time.

After experiencing serious health complications during his 2018 Mr. Olympia prep, Chris realized he needed to prioritize his health alongside his performance. This led him to partner with Revive MD, a company focused on health optimization for athletes.

The Revive Kidney formula contains ingredients like astragalus, cordyceps, and NAC (N-acetyl cysteine) that support kidney function and help the body process the high protein loads that come with bodybuilding.

This proactive approach to organ health is part of what allows Chris to compete at the highest level year after year without breaking down. He’s not just thinking about the next show—he’s thinking about being healthy enough to enjoy his retirement from the sport.

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

Notice what’s missing from this list.

No testosterone boosters. No fancy “cutting” formulas. No proprietary blends with 47 ingredients you can’t pronounce.

Chris’s supplement philosophy is surprisingly simple. Take things that are proven to work. Take them consistently. Don’t chase the newest hype supplement that promises magical results.

He used to take BCAAs during workouts but dropped them once he realized he was getting plenty of amino acids from his frequent protein meals and EAAs. Why spend money on something redundant?

He also stopped using thermogenic fat burners in the final weeks of prep. They helped initially, but he found he could get just as lean without them by adjusting diet and cardio. Plus, they stressed his nervous system and affected sleep quality. When you’re already running on fumes during prep, the last thing you need is stimulants keeping you wired at night.

The lesson? More supplements don’t equal better results. Chris has refined his stack over ten years to include only what actually moves the needle.

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

Chris’s core supplements stay consistent year-round. Whey protein, creatine, fish oil, multivitamin. Those never change.

But other things shift based on his training phase.

During off-season when he’s eating 4,000+ calories and trying to grow, he might add a fiber supplement to help digest all that food. He’ll drink his greens powder less frequently because he’s eating more whole vegetables. His pre-workout dose might be lower because he has more natural energy from abundant food.

Contest prep is when things get more dialed in. Immune support gets added. Curcumin comes in for joint health. Electrolytes become more important because he’s low-carb and depleted. Pre-workout doses go up because energy is tanking.

The last two weeks before a show, he might cut the fish oil dose slightly to avoid any water retention from the high fat intake. Some guys drop creatine too, but Chris usually keeps it.

The point is his supplement strategy adapts to what his body needs at that specific time. It’s not random. Every change has a purpose.

The Bigger Picture: Supplements Are the Supporting Cast

Here’s what Chris would tell you if you asked him about supplements.

They work. But they’re maybe 5% of the equation.

Training is 40%. Nutrition is 40%. Recovery and sleep are 15%. Supplements fill in that last 5%.

If your training sucks, no amount of creatine will save you. If you’re not eating enough protein, whey powder won’t fix that. If you’re sleeping four hours a night, fish oil won’t make up for it.

But when everything else is dialed in and you’re competing at the highest level, that 5% matters. Chris is competing against guys who are also training perfectly, eating perfectly, and recovering perfectly. Supplements are one tiny edge that adds up over time.

The consistency is what matters most. He’s been taking creatine daily for over a decade. Same with whey protein. Same with fish oil. That cumulative effect of showing up every single day with the basics is what builds a champion physique.

For perspective on how other elite performers approach supplementation, check out Joe Rogan’s supplement stack. Everyone’s finding their own version of what works, but the commonality is consistency over complexity.

Should You Copy Chris’s Stack?

Probably not exactly.

Chris is a 240-pound professional bodybuilder who trains twice a day and has specific health issues he’s managing. Your situation is different.

But the principles apply to everyone. Start with the basics: protein, creatine, a multivitamin, fish oil. Get those dialed in first. Take them consistently for months, not weeks.

From there, add things based on your specific needs. If you train fasted in the morning, electrolytes make sense. If your joints hurt, maybe add curcumin. If you struggle with energy, a pre-workout could help.

Don’t take something just because Chris takes it. Take it because it solves a problem you actually have.

And remember that supplements are called supplements for a reason. They supplement a good diet and training program. They don’t replace them. If you’re interested in how Chris structures his actual training, check out his push pull legs split—that’s where the real magic happens.

Chris has spent ten years refining his approach through trial and error, blood work, and feedback from his body. He’s dropped things that didn’t work. He’s added things as new issues came up. His stack today looks different than it did five years ago, and it’ll probably look different five years from now.

That evolution based on results and how you feel is the real lesson. Not the specific products. Start simple. Stay consistent. Adjust based on what actually works for your body.

Key Takeaways from Chris Bumstead’s Supplement Philosophy

1. Consistency Over Complexity

Chris has taken the same core supplements for over a decade. Whey protein, creatine, fish oil, and a multivitamin form the foundation of his stack. He doesn’t jump from product to product chasing the latest trend. This consistency compounds over years into real results.

2. Health First, Performance Second

After experiencing serious health issues during his 2018 prep, Chris shifted his philosophy. He now prioritizes organ health and longevity alongside performance. The addition of kidney support, immune support, and high-dose omega-3s reflects this mature approach to supplementation.

3. Adapt to Your Training Phase

Chris doesn’t take the same stack year-round. His supplements adapt based on whether he’s bulking, maintaining, or prepping for a show. During prep, he adds immune support and increases certain supplements. During off-season, he focuses more on digestion and growth.

4. Quality Over Quantity

Notice Chris doesn’t have a cabinet full of 30 different supplements. He’s refined his stack down to what actually works. He’s dropped things like BCAAs and thermogenic fat burners because they didn’t provide enough benefit to justify their use.

5. Listen to Your Body

Chris adjusts his supplement intake based on how his body responds. Blood work, energy levels, joint health, and digestive function all inform his decisions. This individualized approach is more effective than blindly following a one-size-fits-all protocol.

The Science Behind Chris’s Choices

What separates Chris from many fitness influencers is that his supplement choices are backed by both research and real-world results.

Research consistently shows that creatine monohydrate increases strength by an average of 8% when combined with resistance training. A 2024 meta-analysis confirmed that creatine supplementation significantly increases both upper and lower body strength in adults under 50.

The omega-3 fatty acids in fish oil have been extensively studied. A meta-analysis of omega-3 supplementation showed significant reductions in joint pain and inflammation for those with inflammatory conditions. Research on rheumatoid arthritis patients found that omega-3s reduced inflammatory markers and improved joint function.

Chris’s focus on gut health through glutamine supplementation is also science-based. Glutamine serves as the primary fuel for intestinal cells and helps maintain gut barrier integrity, especially important for athletes eating large amounts of food or dealing with training stress.

This evidence-based approach, combined with over a decade of personal experimentation and feedback from his body, has created a supplement stack that’s both effective and sustainable.

Final Thoughts: The Real Secret

After analyzing Chris Bumstead’s supplement stack, one thing becomes clear: there is no magic pill.

His success comes from consistency, hard work, intelligent programming, and a well-designed diet. Supplements enhance that foundation but never replace it.

As Chris himself says, “What isn’t measured isn’t managed.” He tracks everything—his food, his training, his body weight, his sleep. His supplement stack is just one piece of a meticulously managed system.

If you’re looking to build an impressive physique, start with the basics. Train hard with progressive overload. Eat enough protein and calories to support your goals. Get 7-9 hours of quality sleep. Manage stress. Once those fundamentals are in place, add supplements strategically based on your individual needs.

Remember: Chris Bumstead didn’t win six Mr. Olympia titles because of his supplement stack. He won because he outworked everyone, stayed consistent for years, and made intelligent decisions about his training, nutrition, and recovery. The supplements just helped him optimize that final 5%.

References and Sources

1. Rawson ES, Volek JS. Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. J Strength Cond Res. 2003 Nov.
2. Effects of Creatine Supplementation and Resistance Training on Muscle Strength Gains in Adults <50 Years of Age: A Systematic Review and Meta-Analysis. Nutrients. 2024 Oct.
3. Effect of omega-3 polyunsaturated fatty acids supplementation for patients with osteoarthritis: a meta-analysis. Journal of Orthopaedic Surgery and Research. 2023 May.
4. A meta-analysis of the analgesic effects of omega-3 polyunsaturated fatty acid supplementation for inflammatory joint pain. PubMed. 2007.
5. The Effect of Omega-3 Fatty Acids on Rheumatoid Arthritis. PMC. 2020 Jul.
6. Omega-3 Fatty Acids for Your Health. Arthritis Foundation. 2023 May.
7. Chris Bumstead Shares His Supplement Stack And Shredded Shoulders Workout In Prep For 2022 Olympia. Fitness Volt. 2022 Dec.
8. Chris Bumstead: “The Comeback Kid” – Revive MD Athlete Profile. PricePlow Blog. 2021 Dec.
9. Chris Bumstead’s 3,508-Calorie Full Day of Eating to Start His Off-Season Bulk. BarBend. 2024 Jul.
10. Chris Bumstead’s Ultimate Bulking Guide. BarBend. 2025 May.
11. Bodybuilder Chris Bumstead Shows Off 2,806-Calorie Full Day of Eating and Workout Supplements in Prep for 2024 Mr. Olympia. Fitness Volt. 2024 Sep.