Andy Galpin, a professor at California State University Fullerton, is widely recognized for his expertise in kinesiology and human performance. With numerous publications on exercise physiology, strength training, and sports nutrition, he advocates for evidence-based strategies to enhance muscle recovery, endurance, and well-being. A frequent media contributor, Andy also now has his own podcast titled “Perform” where much of this information was taken from. Let’s explore the supplements he uses, their purposes, and any recommended brands.
Note these are things Dr. Galpin has suggested based on his research and coaching experience but before adding anything to your supplementation regiment talk to your doctor.
*To be transparent I have made product links affiliate but have linked supplements mentioned by Dr. Galpin and ones I have used/researched
Summary
| Supplement | Dose | Brand(s) |
|---|---|---|
| 🏋️ Performance | ||
| Creatine Monohydrate | ~5g/day (scale by bodyweight: ~3g at 125 lb → 7–10g at 300 lb) | Thorne, ON, Sports Research |
| Protein Powder | 1.6–2.2g/kg body mass (0.8–1g/lb) | Momentus, Promix, Nutricost |
| Glutamine | Up to 20g/day — 10g AM, 10g PM | Momentus, Nutricost |
| Citrulline | 3–6g/day ~1 hr pre-workout (8g if using Citrulline Malate) | Doctors Best, Nutricost, Doublewood |
| Beta-Alanine | 3.2–6.4g/day (consistency over timing) | Thorne, Nutricost |
| ❤️ Foundational Health | ||
| Omega-3 / Fish Oil | 2–5g/day | Nordic Naturals, Carlsons, Viva Naturals |
| Multivitamin | AM + PM | Thorne, Pure Encapsulations |
| Vitamin D | 3,000–5,000 IU/day (target: 40–60 ng/mL) | Jarrow, Life Extension |
| Magnesium | 300–400mg/day — Malate (daytime) / Threonate or Bisglycinate (evening) | NOW (Malate), Life Extensions / Sports Research (Threonate), Thorne (Bisglycinate) |
| Electrolytes & Sodium | 500–1,000mg sodium/hr during training; LMNT packet around workouts | LMNT |
| Collagen Peptides | 10–15g with 50mg Vitamin C, 30–60 min pre-workout | Vital Proteins, Great Lakes |
| 🌿 Recovery & Adaptogens | ||
| Ashwagandha | 200–500mg/day | Jarrow, Life Extensions, Klean Athlete (NSF) |
| Tart Cherry Juice | 8–12 oz or 30ml concentrate 2×/day (during high-volume training) | Dynamic (juice), Dynamic (concentrate) |
| Rhodiola Rosea | 300–600mg/day (morning or pre-workout) | Thorne, NOW |
| Key: 🏋️ Performance · ❤️ Foundational Health · 🌿 Recovery & Adaptogens | ||
Supplement Details
Creatine Monohydrate
Galpin supports the use of creatine for its benefits in increasing muscle mass, enhancing strength, and improving high-intensity exercise performance. Recent research also shows promising potential cognitive benefits.
In terms of type of Creatine like many he says to stick with Creatine monohydrate as it’s the most studied, cost effective, and easily found.
Lastly he has also lately been also highlighting the positive effects of Creatine on repeated head impacts and that replenishing Creatine stores after any head trauma is a good idea. [source]
Dose
Dr. Galpin says that the conventional 5 grams per day is a fine starting point but does scale the dose on ones bodyweight. On the Huberman Lab podcast episode #65 he gives the example of a female athlete around 125 lb getting 3 grams daily and a 300 lb athlete getting in the 7-10 gram range.
In terms of brands Andy Galpin mentioned using Thorne but has also stated any monohydrate from a reputable company is fine like ON, Sports Research
Protein
Dr. Galpin, like many performance coaches, emphasizes the importance of protein intake for muscle repair and growth. In discussions on The Huberman Lab podcast Andy mentions preferring animal based proteins with a full amino acid profile like Whey if possible but if protein intake is high the details on protein quality, type, and timing are largely unimportant. [source]
Protein does fall more on the nutrition side vs. supplementation side but wanted to include it as getting sufficient protein intake is something Dr. Galpin highlights frequently.
Dose
In terms of dose this depends on a person's weight and he recommends 1.6-2.2 grams per kilogram of body mass or 0.8-1 gram per pound of body mass as optimal for muscle recovery and growth based on current research.
Andy is a partner of Momentous so recommend their Whey protein but I also like Promix and Nutricost
Glutamine
Glutamine is a nonessential essential amino acid and one of the most abundant in muscle tissue. Andy Galpin recommends looking at glutamine supplementation due to its possible benefits for athletes and people under high stress loads. These benefits include: enhanced muscle recovery, immune support, improved gut health, and stress reduction. Glutamine is thought to enhance recovery through promoting enterocyte growth and acting as an anti-inflammatory.
Dose
Dr. Galpin has discussed taking up to 20 grams daily and takes half in the morning and half in the evening. It sounds as if the addition of Glutamine depends on athlete and their goals.
For these doses powdered form is usually easier like those from Momentus and Nutricost
Citrulline
Citrulline is an amino acid that can increase nitric oxide similarly to beets and beetroot. Citrulline and other nitric acid boosters increase blood flow during experience and help with the transport of oxygen and nutrients to muscles [source]. Beets are also effective as nitric acid boosters but due to large variation in quality Citrulline is generally easier to dose. It helps increase levels of arginine in the body, which can enhance nitric oxide production, leading to better blood circulation during exercise. [source]
Dose
He recommends dosing in line with research from the Clevalnd clinic that is 3-6 grams daily taken about an hour prior to exercise.
Note if you use Citrulline Malate form there is less Citrulline so a dose around 8 grams is typical
Due to larger dose I prefer powdered form like those from Doctors Best and Nutricost but capsules like those from Doublewood also are a fine option
Beta-Alanine
This supplement helps increase muscle carnosine levels, which can enhance performance in high-intensity exercises and delay fatigue. Galpin suggests it is particularly beneficial for endurance athletes.
Dose
Andy mentions using the typical dose of 3.2-6.4 grams taken daily as this has been shown to enhance exercise performance. He notes that timing is less important than daily consistency, as it works by increasing muscle carnosine levels over time.
I have had success using capsules from Thorne and also think a powdered form like from Nutricost is a good option.
Omega-3 Fatty Acids
Galpin recommends omega-3s for their many benefits including: anti-inflammatory properties,muscle recovery, mood enhancement, and reduction in cardiovascular disease risk. [source] [source] [source]
Dose
He suggests taking 2-5 grams of omega-3s daily on the Huberman Lab podcast. Some of my favorite high quality fish oil options are Nordic Naturals , Carlsons , and Viva Naturals
Multivitamins
A comprehensive multivitamin can help fill nutritional gaps, especially for those with dietary restrictions or high training loads. Galpin suggests choosing high-quality formulations and is pretty clear that research on multivitamins is mixed and that most other items on this list have more proven effects.
Dose
Andy mentions taking multivitamin in morning and evening with my favorite options being Thorne Pure Encapsulations
Favorite budget option: Life Extension
Vitamin D
Given its role in bone health, immune function, and muscle performance, Galpin advocates for maintaining adequate vitamin D levels and notes that many populations are at risk of deficiency. He has mentioned treating this as one of his core supplements for overall health and performance.
Dose
Based on Dr. Galpin's discussions, 3,000–5,000 IU daily is a solid starting point, with the goal of reaching blood levels between 40–60 ng/mL. Getting bloodwork done before supplementing is strongly advised, as individual needs vary significantly.
Jarrow and Life Extension are brands I've personally used.
Ashwagandha
Galpin mentions Ashwagandha in an interview with Tim Ferris, saying it can be useful for regulating cortisol, managing stress, and improving sleep.
Ashwagandha is an adaptogenic herb that, through its ability to regulate cortisol, may also support testosterone levels in men and cognitive function.
Dose
Typical doses range from 200–500mg daily. Some brands I recommend: Jarrow, Life Extensions. For an NSF-certified source, Dr. Galpin says Klean Athlete is the only product he is aware of.
Magnesium
Magnesium has shifted from a "nice-to-have" to a "non-negotiable" in Dr. Galpin’s foundational stack, particularly for those with high sweat rates or intense training volumes. He emphasizes that magnesium is involved in over 300 enzymatic reactions, and deficiency can manifest as poor sleep quality, muscle cramping, and reduced cognitive clarity.
His current protocol distinguishes between forms based on the desired outcome: Magnesium Malate is recommended during the day to support muscle function and energy production, while Magnesium Threonate or Bisglycinate are preferred in the evening to enhance sleep architecture and cognitive recovery. For most active individuals, he suggests a daily intake of 300–400mg, adjusted based on activity level and dietary intake.
Brands
Malate = NOW
Threonate= Life Extensions, Sports Research
Bisglycinate= Thorne, Life Extensions
Tart Cherry Juice
In his 2025 recovery protocols, Dr. Galpin has increasingly highlighted Tart Cherry Juice as a potent tool for managing exercise-induced inflammation and muscle soreness. Unlike general anti-inflammatories that might blunt the hypertrophic response if taken too close to a workout, tart cherry juice provides a high concentration of anthocyanins that support recovery without interfering with long-term adaptations. He typically recommends consuming 8–12 ounces (or 30ml of concentrate) twice daily during high-volume training blocks or in the days leading up to and following a major competition. Beyond its anti-inflammatory properties, it also serves as a natural source of melatonin, providing a secondary benefit for sleep quality.
Brands
Dynamic (juice), Dynamic (concentrate)
Rhodiola Rosea
Dr. Galpin frequently refers to Rhodiola Rosea as a premier "fatigue fighter" within his adaptogen recommendations. His more recent discussions focus on its ability to modulate the cortisol response and lower the "perceived threshold of effort" during grueling training sessions. By supporting the body’s resilience to physical stress, Rhodiola allows athletes to maintain a higher power output for longer durations without reaching the point of exhaustion as quickly. The current recommendation is typically 300–600mg daily, ideally taken in the morning or before a workout, as its stimulatory effect on mental clarity and physical endurance can be quite pronounced.
Brands
Thorne, NOW
Electrolytes & Sodium
Dr. Galpin considers electrolyte balance — particularly sodium — a non-negotiable pillar of performance and recovery. He emphasizes that most active individuals are chronically under-sodiumed, which impairs plasma volume, nerve conduction, and muscle contraction. Having partnered with LMNT, he frequently highlights the importance of sodium, potassium, and magnesium in the right ratios. Poor electrolyte intake often masquerades as fatigue, reduced focus, and decreased power output — making this one of the highest-leverage, lowest-cost interventions available to athletes.
Dose
Galpin recommends 500–1,000mg of sodium per hour of intense training, adjusted for sweat rate and environmental conditions. An LMNT packet (1,000mg sodium, 200mg potassium, 60mg magnesium) around workouts is his go-to recommendation. He also emphasizes adequate electrolyte intake on rest days to support recovery and sleep quality.
Collagen Peptides
Dr. Galpin recommends collagen peptides taken alongside Vitamin C approximately 30–60 minutes before training, particularly for athletes focused on injury prevention and joint longevity. Collagen provides the substrate amino acids — glycine, proline, and hydroxyproline — while Vitamin C acts as a critical co-factor in collagen synthesis within tendons and ligaments. Unlike muscle protein synthesis, which peaks post-workout, connective tissue collagen synthesis is most active in the pre-workout window, making timing especially important for this supplement.
Dose
10–15g of collagen peptides paired with 50mg of Vitamin C, taken 30–60 minutes before exercise. Timing is more important than total daily dose when the primary goal is connective tissue support. Brands like Vital Proteins and Great Lakes are widely available and well-regarded.
Conclusion
These are some supplements recommended and used by Dr. Galpin but he is clear that supplements can offer benefit but should be only looked at after the bigger levers like sleep, training, and nutrition are in order.
He is a fan of using single ingredient formulations to better measure their impact and also states to be way of quality and dose.
