I’ll never forget the day I realized I’d been training like an idiot for years.

There I was, crushing my third pre-workout of the week, wondering why my joints felt like rusty hinges and my recovery time rivaled that of a 90-year-old. Meanwhile, this guy Andy Galpin was out there deadlifting small cars at 40+ years old with the recovery time of a college athlete. A CSU Fullerton professor who literally studies human performance for a living.

The difference? It wasn’t just his training. It was his supplement game.

Now, before you roll your eyes and assume this is another “take 47 pills a day” article, hear me out. Galpin isn’t your typical supplement-pushing influencer. The man has a PhD in Human Bioenergetics. He advises elite athletes. He actually publishes peer-reviewed research. When he says he takes something, it’s because the science is rock solid, not because someone’s paying him to hawk their magic beans.

I’ve been following Galpin’s supplement protocol for the past year, and the results have been game-changing. My joints no longer sound like bubble wrap when I squat. My energy stays consistent throughout the day. And perhaps most importantly, I can actually keep up with my training schedule without feeling like death warmed over.

But here’s what sets Galpin apart: his “food-first” philosophy. He’s not trying to replace real nutrition with pills. Instead, he uses supplements strategically to fill gaps and enhance what he’s already doing right with diet, sleep, and training.

The Complete Andy Galpin Supplement Stack (2025)

Morning Stack

Throughout the Day

Evening Stack

Now let’s break down why this exercise scientist takes each supplement and how it fits into his performance-focused lifestyle.

Morning Supplements: Setting the Foundation

The Multivitamin Strategy

Andy pops 2 capsules of Momentous Multivitamin every single morning, then another 2 with dinner. Four caps total might seem excessive, but there’s method to the madness.

In his Business Insider interview, Galpin basically said he’s in the “better safe than sorry” camp when it comes to micronutrients. Sure, he eats clean. But between training stress, travel, and the general chaos of life, a multi acts as nutritional insurance.

The split dosing trick? That’s pure genius. Your gut can only absorb so much vitamin C or B12 at once. By spacing it out, you’re not just creating expensive pee.

Omega-3: The Inflammation Fighter

Four grams of Momentous Omega-3 might sound like a lot. It is. But when you’re beating your body up like Galpin does, inflammation becomes public enemy number one.

He told Business Insider straight up: “I take it for brain health and inflammation reduction.” No fluff. Just facts.

The research on omega-3s is pretty damn convincing. We’re talking reduced muscle soreness, better heart health, and even mood improvements. Galpin splits his dose between breakfast and dinner, probably to avoid the dreaded fish burps.

Vitamin D3: The Performance Hormone

Dude lives in California. Sunshine capital of the world. Still takes 5,000 IU of Momentous Vitamin D3 every day.

Why? Because vitamin D is basically a hormone that does everything. Muscle function. Brain health. Immune support. Gut integrity. The works.

“I take it for muscle, brain, and gut health,” Galpin explained. Smart man knows that outdoor time doesn’t always equal optimal blood levels. Athletes especially tend to run low.

L-Glutamine: The Gut Guardian

This one caught me off guard. Five grams of Momentous L-Glutamine in the morning, another 5g at night. That’s old-school bodybuilder territory.

But Galpin’s reasoning is solid. “I use it primarily for gut health and immune support,” he stated. Turns out glutamine literally feeds your intestinal cells. When you train hard, your body burns through it like crazy.

Plus, he mentioned it helps with muscle recovery during the proliferation phase. At these doses, any excess just converts to other aminos. No downside, potential upside. I’m sold.

Rhodiola: The Stress Crusher

Two hundred milligrams of Momentous Rhodiola every morning keeps Galpin’s stress in check. This adaptogenic herb is like nature’s chill pill.

“200mg daily helps with stress management and muscular endurance,” he explained. The guy even co-authored a research review on rhodiola. When someone studies something that deeply, then takes it daily? That’s a strong endorsement.

Morning timing makes sense. Some people find rhodiola slightly stimulating. Last thing you want is to pop it before bed and stare at the ceiling all night.

Green Tea Extract: The Antioxidant Shield

Galpin downs 225mg of green tea extract for immune support. While he never specified which brand, I’ve been using Renue by Science Liposomal Green Tea Extract. The liposomal coating means way better absorption than regular caps. Use code ‘brainflow’ for 10% off if you want to try it.

“I use it to support my immune system,” he said simply. The science backs this up. Those polyphenols fight oxidative stress from training like tiny molecular warriors.

AG1: The Nutritional Insurance Policy

Every morning starts with AG1 (Athletic Greens) on an empty stomach. Galpin’s been a partner with them forever, but his reasoning goes beyond sponsorship dollars.

“Getting your nutrition right is often very hard. AG1 helps move in the right direction… it fills in gaps when your nutrition isn’t perfectly dialed.”

One scoop. 75+ ingredients. Vitamins, minerals, probiotics, adaptogens. Is it necessary? Probably not. Is it convenient as hell? Absolutely.

Performance Supplements: The Game Changers

Creatine: Not Just for Meatheads

If Galpin could only take one supplement, it’d be Momentous Creatine Monohydrate. Seven and a half grams daily. Not 5. Not 10. Exactly 7.5.

“Creatine provides numerous short- and long-term health benefits,” he stated. We’re not just talking bicep pumps here. The research shows brain benefits, sleep support, even neuroprotection potential.

His dosing philosophy is simple: scale by body size. Little person? Maybe 3 grams. Big dude? Could go up to 10. At around 200 pounds, Galpin sits right in that 7.5g sweet spot.

Timing? Doesn’t matter. Just get it in daily. Mix it in coffee, protein shake, whatever. Consistency beats optimization every time.

Collagen: The Joint Saver

Two collagen “shots” before every workout. About 20 grams total of Momentous Collagen Peptides. Not for beauty. For bulletproofing joints against decades of heavy lifting.

“I take two collagen shots prior to a workout for joint health,” Galpin explained. That 30-60 minute pre-workout window supposedly helps amino acids reach connective tissue when it matters most.

Does it work? Some research says yes. Anecdotally, my creaky knees have been way happier since I started this protocol.

Evening Recovery Stack

Magnesium: The Sleep Optimizer

Two hundred milligrams of Momentous Magnesium before bed changed my sleep game completely. Galpin takes it for muscle recovery and sleep quality.

“Most high-exercising people are going to benefit from magnesium supplementation,” he said. Truth. Hard training depletes magnesium faster than Netflix depletes your weekend.

Magnesium touches over 300 enzymatic processes. Muscle relaxation. Nervous system regulation. The good stuff. Momentous uses forms that actually absorb without destroying your stomach.

Evening L-Glutamine

Round two of glutamine comes at night. Another 5 grams to support overnight gut repair and immune function. Splitting the dose keeps blood levels steady. Your intestinal cells stay fed. Recovery stays on point.

Evening Multivitamin

Final 2 caps of Momentous Multivitamin go down with dinner. Same reasoning as morning. Steady nutrient availability beats single mega-doses.

The Galpin Training Schedule

Timing matters, so here’s exactly how Andy structures his supplement routine:

Morning Routine:
First thing: AG1 on empty stomach. Let it work its magic while you wake up.
With breakfast: Multivitamin (2 caps), Omega-3 (2g), Vitamin D3, L-Glutamine (5g), Rhodiola, Green Tea Extract.

Pre-Workout:
Collagen shots (20g total) about 30-60 minutes before training. Give those aminos time to circulate.

Flexible Timing:
Creatine (7.5g) whenever. Seriously. Just take it daily. I throw mine in my post-workout shake.

Evening Routine:
Dinner: Multivitamin (2 caps), remaining Omega-3 (2g).
Before bed: Magnesium (200mg), L-Glutamine (5g).

The Science of Personalization

Here’s the kicker. Galpin doesn’t just follow some cookie-cutter protocol. Dude gets blood work done quarterly. Adjusts based on results. Scales doses to body size and training load.

“What works for me may not be ideal for everyone. Anyone considering a similar regimen should consult with a professional.”

Translation: Don’t be an idiot. Test, don’t guess.

The Real-World Results

After a year on this protocol, here’s my honest assessment:

Immediate improvements:
Sleep quality went through the roof. Thank you, magnesium. Energy levels stabilized. No more 3pm crash. Post-workout soreness cut in half. Omega-3s and glutamine putting in work.

Long-term benefits:
Joint pain? What joint pain? Collagen is legit. Stress doesn’t hit the same. Rhodiola keeps me level. Getting sick way less. That glutamine-AG1 combo is clutch.

What surprised me:
Going from 5g to 7.5g creatine actually made a difference. Who knew? Split-dosing the multivitamin eliminated that afternoon energy dip. Pre-workout collagen timing seems to matter. My knees agree.

The Bottom Line

Look, Andy Galpin’s supplement stack isn’t revolutionary. It’s not sexy. It’s just smart.

The man takes proven compounds at research-backed doses with strategic timing. No proprietary blends. No exotic Russian peptides. No BS.

At 40+ years old, he’s still crushing weights and recovering like someone half his age. That’s not genetics. That’s intelligent supplementation supporting world-class training.

His golden rule bears repeating: “Food first.” Get your diet dialed. Train smart. Sleep enough. Then, and only then, add supplements to fill the gaps.

Because here’s the truth nobody wants to hear. The best supplement stack on earth won’t fix a garbage lifestyle. But combine Galpin’s protocol with solid fundamentals? That’s when magic happens.

Science led the way. Galpin showed us the path. Now it’s on you to walk it.