Andy Galpin, a respected professor of kinesiology at the Center for Sport Performance at California State University, is committed to unraveling the complexities of human performance and helping individuals optimize their physical potential.
With a deep understanding of the science behind exercise and nutrition, Galpin has become a trusted source of evidence-based information and practical strategies.
By delving into Galpin's extensive body of work, including his publications, podcasts, and speaking engagements, based on our several weeks of research, we have crafted a supplement list that draws inspiration from his expertise.
Our aim is to provide readers with a practical and actionable guide, offering insights into the supplements that Galpin has found to be effective for specific goals such as muscle recovery, endurance, and overall well-being.
Quick Summary
- Andy Galpin's supplements list includes creatine monohydrate, glutamine, curcumin, and citrulline.
- Whey protein, a supplement recommended by Galpin, supports muscle recovery, promotes muscle protein synthesis, and aids in muscle repair.
- Incorporating whey protein into your supplement regimen can enhance muscle growth, accelerate muscle recovery, and improve overall athletic performance.
Andy Galpin's Supplements Stack
For Muscle Recovery:
Creatine Monohydrate - Based On Body-Weight
Creatine monohydrate is a naturally occurring compound that provides energy for muscle contraction.
It works by increasing the body's phosphocreatine stores, essential for producing adenosine triphosphate (ATP), the primary energy source during high-intensity exercise.
By supplementing with creatine, individuals may experience improved strength, power, and overall muscle performance.
It can also help in muscle recovery by reducing exercise-induced muscle damage and inflammation, allowing faster recovery between workouts [1].
Whey Protein - High-Quality Muscle Fuel
Whey protein is a highly regarded supplement supporting muscle growth, recovery, and athletic undertake.
Derived from milk, whey protein contains essential amino acids, including leucine, crucial in stimulating muscle protein synthesis.
Beyond its muscle-building properties, it also offers additional benefits: satiety, aiding in weight management, and calorie control.
Whey protein also supports immune function and provides antioxidant benefits, contributing to overall health and well-being.
Glutamine - 20 Grams A Day (Split Into 2 Doses)
Glutamine is an amino acid abundant in the body and is vital in protein synthesis, immune function, and maintaining intestinal integrity.
During intense exercise, glutamine levels can deplete, potentially compromising muscle recovery and immune function.
Supplementing with glutamine helps replenish these levels and may reduce muscle breakdown, support muscle recovery, and enhance immune function.
It can particularly benefit individuals engaging in rigorous training or prolonged exercise.
Curcumin - 500 Mg Curcumin – 3x Day
Curcumin is one of the anti-inflammatory supplements, the active compound found in turmeric, a spice known for its anti-inflammatory and antioxidant properties.
It has been extensively studied for its potential benefits in reducing inflammation and oxidative stress.
When it comes to muscle recovery, curcumin may help by reducing exercise-induced muscle damage and soreness.
It can also support joint health and alleviate discomfort associated with strenuous exercise.
Additionally, curcumin's antioxidant properties may contribute to overall health and well-being.
Omega-3 Fish Oil - 2 – 5 Grams/Day
Omega-3 fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are essential fats found in fish oil.
These fatty acids are known for their anti-inflammatory properties and role in various bodily functions.
Omega-3 fish oil supplementation may help reduce exercise-induced inflammation, promote optimal muscle recovery, gain muscle mass, improve overall brain function, and support joint health.
It has also been linked to cardiovascular benefits and cognitive function [2].
Endurance
Nitric Oxide Boosters
Nitric oxide (NO) boosters are supplements that promote the production of nitric oxide in the body.
Nitric oxide acts as a vasodilator, which widens blood vessels, increasing blood flow, oxygen delivery, and nutrient transport to working muscles.
By enhancing circulation, NO boosters can improve exercise performance, endurance, and muscle recovery.
They may also promote nutrient and oxygen uptake by muscles, facilitating their growth and repair.
Beet Extract - 5 To 8 Mmol Of Nitrates – 90 Mins Prior
Beet extract is rich in dietary nitrates, which can be converted into nitric oxide in the body.
Nitric oxide helps dilate blood vessels, improving blood flow and oxygen utilization.
By increasing blood flow to the muscles, beet extract supplementation may enhance exercise performance, endurance, and recovery.
It is particularly beneficial for activities requiring prolonged endurance, such as cardiovascular exercise and endurance training.
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Citrulline - 6 To 8 Grams – 60 Minutes Prior
Citrulline is an amino acid that plays a role in the production of nitric oxide.
By increasing nitric oxide levels, citrulline promotes vasodilation and improves blood flow to working muscles.
This can enhance exercise performance, delay fatigue, and support muscle recovery.
Additionally, citrulline may improve ammonia clearance during exercise, reducing muscle fatigue and improving overall exercise capacity.
Caffeine - Dose Depends On Individual
Caffeine is a well-known stimulant that acts on the central nervous system.
It can increase alertness, focus, and reduce perceived exertion, leading to enhanced exercise performance and endurance.
Caffeine has been shown to improve time to exhaustion during endurance activities, enhance fat oxidation, and increase overall work output.
Other Supplements
Rhodiola Rosea
Rhodiola Rosea is an adaptogenic herb known for its stress-modulating properties.
It helps the body adapt to physical and mental stressors, promoting a balanced stress response.
Rhodiola Rosea may enhance exercise performance and support recovery from intense training or stressful periods by reducing stress and fatigue.
It can also positively affect mood, cognitive function, and overall well-being.
Collagen
Collagen is the most abundant protein in the body and is a vital component of connective tissues, such as skin, joints, and bones.
Supplementing with collagen can support joint health and mobility, promote healthy skin elasticity and hydration, and contribute to the strength and integrity of bones.
It may also help reduce joint pain and inflammation, support muscle recovery, and promote overall tissue repair.
Read More: When Is the Best Time to Take Collagen
Multivitamin
A multivitamin is a dietary supplement that contains a combination of essential vitamins and minerals.
It is designed to provide a comprehensive range of nutrients that may be lacking in one's diet.
Multivitamins support overall health and well-being by filling potential nutrient gaps, supporting immune function, promoting energy production, and aiding in various physiological processes.
They can also support recovery from intense physical activity, assist in muscle repair, and contribute to optimal cognitive function.
Vitamin D
Vitamin D, often called the "sunshine vitamin," is a crucial nutrient in numerous bodily functions.
It plays a vital role in calcium absorption, bone health, and immune system function.
Adequate vitamin D levels are essential for maintaining strong bones and teeth, regulating mood and mental well-being, and supporting overall immune function.
Supplementing with vitamin D may be particularly beneficial for individuals with limited sun exposure, such as those living in northern latitudes or during winter [3].
Magnesium Malate
Magnesium malate is a form of magnesium that is bound to malic acid. Magnesium is an essential mineral involved in numerous physiological processes in the body.
It is crucial in energy production, muscle and nerve function, protein synthesis, and maintaining healthy bones.
Supplementing with magnesium malate can help support optimal muscle function, reduce muscle cramps and spasms, promote relaxation and restful sleep, and contribute to overall energy production.
It may also support cardiovascular health and aid in exercise recovery.
We must develop our ability to become more aware of what's going on in the body.”
– Dr. Andy Galpin
His Stats
- Born: March 10, 1983
- Height: 6’2”
- Weight: N/A
- Waist: N/A
- Chest: N/A
Andy Galpin's Tips
- Achieving fitness and performance goals requires attention to nutrition and supplementation.
- Prioritize sleep, optimal nutrition, and hydration as fundamental elements of a successful fitness plan.
- Ensure proper hydration by drinking 6-8 glasses of water daily and supplementing with electrolytes to enhance mental and physical performance while maintaining overall health.
- It is important to stay hydrated to maintain physical and mental performance, but it is also important to not overdrink water to prevent hyponatremia.
- Start the day by drinking a glass of water, focusing on eating whole, real foods, and sipping on water in the three hours leading up to sleep. Choose foods like watermelon and meats, and be mindful of the amount of sugar you consume.
- Hydration plays a vital role in achieving restful and high-quality sleep.
- Hydration is very important for brain health, an effect dehydration can lead to issues such as fatigue, brain fog, and difficulty concentrating.
FAQs
Can Creatine Help Depression?
Creatine may have potential benefits in alleviating symptoms of depression. It is believed that creatine's role in energy metabolism and its neuroprotective effects could contribute to its antidepressant properties.
Does Creatine Affect Heart?
No, in healthy individuals, there is no substantial evidence to suggest that creatine negatively affects the heart when used in recommended doses. However, individuals with pre-existing heart conditions or kidney problems should exercise caution and consult with a healthcare professional before starting creatine supplementation.
What Makes Muscles Grow Faster?
To promote faster muscle growth, a combination of factors is essential. Consistent and progressive resistance training is key, as it challenges the muscles and stimulates hypertrophy. This can be achieved by gradually increasing the weight, intensity, or volume of your workouts. Adequate supplement intake is crucial, as supplements provide the building blocks necessary for muscle repair and growth.
Which Muscle Is Harder to Grow?
The harder muscle to grow is typically the calves (gastrocnemius and soleus muscles) due to their naturally high percentage of slow-twitch muscle fibers and the challenging nature of effectively targeting and stimulating them during resistance training.
References:
- https://pubmed.ncbi.nlm.nih.gov/7817065/
- https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
- https://www.ncbi.nlm.nih.gov/books/NBK56061/
About The Author
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