Ronnie Coleman's Supplements List (Secrets of Mr. Olympia)

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: January 26, 2024
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Ronnie Coleman, an eight-time Mr. Olympia and holder of twenty-six IFBB titles, is a renowned figure in bodybuilding.

His success extends from the Canada Pro Cup to the M. Texas competition.

Beyond his intense workouts and strict diet, Coleman also focuses on supplements.

I've closely examined his 'Ronnie Coleman Signature Series' and 'Yeah Buddy' lines, consulting with a nutritionist to understand the scientific basis of these personally selected supplements.

What Are the Best Ronnie Coleman Supplements?

Close up shot of Ronnie Coleman's supplement pills for workout

The best Ronnie Coleman supplements are the Pre-Xs pre-workout, King Whey Protein, Creatine XS, Amino-Tone EAAs, Omega-xs, Glutamine-xs, King Mass XL Super Anabolic Growth Accelerator, and Cla-xs Conjugated Linotenic Acid.

Each supplement in Ronnie Coleman's regimen, from whey protein to creatine, comes with a unique nutritional profile, including specific vitamins, minerals, and amino acids, which play a pivotal role in enhancing muscle growth and recovery.

Optimal results from Ronnie Coleman's supplement list can be achieved through precise timing and dosage, with guidelines suggesting the strategic consumption of certain supplements pre and post-workout for maximum benefit and efficiency in muscle building.

Also Read: Was Ronnie Coleman On Steroids or Natural

Pre-Workout

The Ronnie Coleman Signature Series' Pre-Xs pre-workout aims to help gym enthusiasts increase their mental and physical energy levels due to the presence of the following ingredients:

  • Beta-alanine - This non-essential amino acid is proven to delay fatigue and improve exercise performance [1].
  • L-citrulline - Research published in Journal of the International Society of Sports Nutrition has shown that l-citrulline may decrease fatigue and improve focus [2].
  • Choline bitartrate - This nutrient plays a role in different pathways that affect how our body uses fat and protein, deals with inflammation, and helps clean out damaged cells [3].
  • N-acetyl l-tyrosine - Research published in PubMed has shown that having enough tyrosine can affect how well we feel during exercise when it's hot outside [4].
  • Caffeine - It boosts energy and helps our muscles stay active for longer during intense exercises [5].
  • Black pepper (piperine) - When we have enough black pepper in our diet, our body gets better at using iron by improving the transport, storage, and utilization of oxygen, and it does all of this without causing any harmful effects in our body, according to the Nutrients [6].

“Piperine could help stabilize blood sugar levels by increasing the absorption of sugar into your body’s cells.”

- Rachael Ajmea, Health Writer

Whey Protein

Close up shot of whey protein

Ronnie Coleman Signature Series' King Whey Protein aims to promote muscle growth, repair muscle fibers breakdown, and accelerate recovery through the following twenty-five grams of whey protein.

From my personal coaching practice, I've seen King Whey Protein from Ronnie Coleman's line significantly aid in muscle repair and growth for my clients.

Research has demonstrated that supplementing with whey protein enhances whole-body anabolism and may help us recover faster after intense training sessions [7].

Creatine

Ronnie relies on Creatine XS, a supplement from his supplement line, to combat fatigue and enhance muscle growth and strength.

Using Creatine XS myself, I've observed noticeable improvements in muscle strength and endurance, both personally and among my trainees.

Scientific research published in PubMed has consistently shown that supplementing with creatine during training improves strength, fat-free mass, and performance, particularly in high-intensity exercise activities [8].

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Post-Workout

Close up shot of post-workout hydration

He takes Amino Tone Hydration Powder by Ronnie Coleman Signature Series after his workouts to promote fast recovery, improve fat loss, and increase muscle building.

In my experience, Amino Tone Hydration Powder has been a game-changer for post-workout recovery for both myself and my clients.

Find some of its ingredients below:

  • Branched-based amino acids (BCAA) - BCAAs may help you eliminate associated delayed onset muscle soreness [9].
  • Essential amino acids (EAAs) - According to the research published in Frontiers in Physiology, EAAs may positively impact performance and help prevent muscle fatigue [10].
  • Calcium - It can promote bone health and is crucial in blood clotting and facilitating muscle contractions [11].

Learn More: Bryan Johnson Supplements List

Career Highlights

  • Age:  59
  • Height:  1.8 m
  • Weight:  135 kg
  • Waist:  36”
  • Chest:  58”

Ronnie Coleman’s Workout Routine

Ronnie Coleman working out at the gym
  • Day 1 - Three sets of eight to twelve reps of barbell squats, leg curls, calf raises, and single-leg curls.
  • Day 2 - Three sets of eight to twelve reps of bent-over barbell rows, T-bar rows, lat pull-downs, dumbbell rows, triceps dips, standing dumbbell triceps extension, and lying triceps press.
  • Day 3 - Three sets x eight to twelve reps of overhead shoulder presses, side lateral raises, front dumbbell raises, and dumbbell bent-over rear delt raises.
  • Day 4 - Three sets of eight to twelve reps of barbell bench presses, barbell curls, one-arm dumbbell preacher curls, and hammer curls.
  • Day 5 - Three sets of eight to twelve reps of barbell squats, leg extensions, leg curls, and seated calf raises.
  • Day 6 - Three sets of eight to twelve reps of incline dumbbell flys, decline barbell presses, triceps dips, donkey calf raises, and crunches.

“The owner of the facility, amateur bodybuilder Brian Dobson, offered Ronnie a free lifetime membership if he allowed him to train him for the upcoming 1990 Mr Texas bodybuilding competition. The then-26-year-old police officer (Coleman) accepted and went on to win in both the heavyweight and overall categories, defeating Dobson himself.”

- Olyvia Burke, Health Editor

His Diet Plan

Close up shot of a protein rich diet

Diet plays a crucial role in the journey of bodybuilders, and Ronnie Coleman is no exception.

Guiding clients through a diet similar to Coleman's, with high-calorie intake and protein-rich shakes, has shown remarkable results in physique development.

To develop and sustain his impressive physique, Coleman adheres to a dietary regimen consisting of over 5,000 calories per day, spread across ten meals, with some meals as shakes.

The following is an outline of Ronnie Coleman's diet plan:

  • Meal 1 - L-arginine, grits with cheese, egg whites, and coffee
  • Meal 2 - Pre-workout supplement, post-workout supplement, and l-arginine
  • Meal 3 - Chicken breast, red beans, brown rice, and cornbread
  • Meal 4 - Post-workout supplement
  • Meal 5 - Chicken breast and baked potato
  • Meal 6 - Filet mignon, chicken breast, French fries, and pink lemonade
  • Meal 7 - Whey protein shake

FAQs

How Much Creatine Does Ronnie Coleman Take?

Ronnie Coleman takes one scoop (5 grams) of creatine four times throughout the day to reach twenty grams. However, it's important to note that the effectiveness of creatine diminishes when taken for an extended duration, typically exceeding eight weeks.

Did Ronnie Coleman Take Testosterone?

Yes, Ronnie took testosterone when he reached the age of thirty. However, in his appearance on the Joe Rogan Experience podcast, Coleman clarified that the administration and dosage of testosterone were externally regulated and monitored. It's worth noting that Coleman began his bodybuilding journey at twenty-four and remained drug-free for the initial six years of his career.

Is It Possible to Attain Ronnie Coleman’s Physique?

You will need more than rely on supplements to propel you to the next fitness level.

However, when you combine a dedicated and intense workout routine with a healthy diet regimen, supplementing with Ronnie Coleman's products can help address any nutritional gaps during your training, ultimately aiding you in achieving your fitness goals.

If you're considering exploring alternative options, I often recommend to my clients to include one of the high-quality protein powders below in their diet and workout routine: 

As our tests indicate, these supplements have proven effective in building muscle without any adverse side effects.

They consistently provide us with increased strength and endurance, enhancing our performance during gym training sessions.


References:

  1. https://pubmed.ncbi.nlm.nih.gov/20479615/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4759860/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7400816/
  4. https://pubmed.ncbi.nlm.nih.gov/2137603/ 
  5. https://paulogentil.com/pdf/Caffeine%20-%20Metabolic%2C%20catecholamine%2C%20and%20endurance%20responses%20during%20intense%20exercise%20.pdf
  6.  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7353321/
  7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537849/
  8. https://pubmed.ncbi.nlm.nih.gov/12701815/
  9. https://pubmed.ncbi.nlm.nih.gov/30938579/
  10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6107748/
  11. https://www.hsph.harvard.edu/nutritionsource/calcium/
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About The Author

James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy
Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy
Dr. Harshi Dhingra, MBBS, MD is a published peer-reviewed author and renowned physician from India with over a decade of experience. With her MBBS from Bharati Vidyapeeth and an MD from Rajiv Gandhi University, she actively ensures the accuracy of online dietary supplement and medical information by reviewing and fact-checking health publications.
Learn more about our editorial policy

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