Andy Galpin Supplements | What He Takes Exactly & Why

Andy Galpin, a professor at California State University, Fullerton, is widely known for his work and views on improving human performance. An expert in kinesiology, he has extensive publications on exercise physiology, strength and conditioning, exercise program design and sports nutrition. 

Andy has been interviewed and featured on some of the most prominent media channels and health podcasts.

He advocates an evidence-based approach to improving muscle recovery, endurance and overall well being. He is co-founder at Rapid Health Optimization and Absolute Rest. We take a look at the supplements Andy takes, the reasons he takes them and what brands, if any, he recommends. 

Summary


• Muscle Growth and Recovery

1. Creatine Monohydrate

  • Purpose: Enhance muscle growth, speed up recovery, boost hydration and improve cognitive performance.
  • Dosage: 5,000 mg per day
  • Recommended Brand: Thorne Creatine (Get it on Amazon here and iHerb here).

2. Glutamine

  • Purpose: Muscle recovery and regulation cell proliferation
  • Dosage: 20,000 mg per day
  • Recommended Brands: 

3. Curcumin

  • Purpose: Reduces muscle soreness
  • Dosage: 500 mg twice a day
  • Recommended Brand: Thorne Curcumin Phytosome (Get it on Amazon here and iHerb here)

4. Omega-3 Fish Oil

  • Purpose: Anti-inflammatory properties and ability to speed up muscle and health recovery
  • Dosage: 2,000 to 5,000 mg of omega-3 fish twice a day
  • Recommended Brands:

• Performance Endurance

1. Beet Root Extract

  • Purpose: Multiple health benefits
  • Dosage: 5-8 mmol nitrates per day
  • Recommended Brand: Horbaach Beet Root (Get it from Amazon here.)

2. Citrulline

3. Caffeine

  • Purpose: Improves exercise endurance
  • Dosage: 1-3 mg of caffeine per kg of body weight
  • Recommended Brand: Nutricost Caffeine (Get it on Amazon here and iHerb here)

• Delayed Fatigue

1. Rhodiola Rosea

  • Purpose: Lowers level of cortisol
  • Dosage: 200-500 mg
  • Recommended Brands: 

2. Beta-Alanine

  • Purpose: Delays fatigue and increases endurance
  • Dosage: 4,000 to 6,000 mg
  • Recommended Brand: NOW Sports Beta-Alanine (Get it on Amazon here and iHerb here)

3. Sodium Bicarbonate

  • Purpose: Fatigue blocker
  • Dosage: 300 mg per kg of body weight
  • Recommended Brand: Pure Original Ingredients Sodium Bicarbonate (Get it on Amazon here)

Muscle Growth and Recovery

Creatine Monohydrate

Creatine monohydrate is the most widely used supplement form of creatine. The body makes its own supply of creatine in the liver, pancreas and kidneys which is subsequently stored in the muscles as phosphocreatine phosphate (creatine phosphate) where it is a basic source of energy. This is primarily why creatine monohydrate has long been used as a muscle-bulking and athleticism-boosting supplement.

Creatine has been shown to have other benefits most notably in bettering cognitive function including improving memory, thought process and reasoning. While there is no consensus on just what is the right amount of creatine monohydrate one should take per day, research shows supplementation of up to 30,000 mg daily in an average healthy adult had no side effects.

Andy has mentioned taking 5,000 mg of creatine monohydrate per day but that he adjusts the amount depending on changes to his body weight. He uses creatine to enhance muscle growth, speed up recovery, boost hydration and improve cognitive performance. Andy advocates using Thorne Creatine which you can order from Amazon here and iHerb here.

Glutamine

Glutamine is the single most abundant amino acid in the body. Research has found it can lead to improvements in mood and cognition. Given the high amounts it occurs in the body, there are currently no agreed on recommendations on the ideal and upper limit dosage for glutamine supplementation. So far studies have found no side effects for doses of up to 45,000 mg daily.

Andy takes 20,000 mg of glutamine per day with 10,000 mg in the morning and 10,000 mg in the evening. He does for its role in aiding muscle recovery and regulating cell proliferation. Andy suggests using either of the following:

Curcumin

Turmeric is a popular spice extracted from the Curcuma longa plant. Curcumin is its main bioactive compound. Turmeric has a rich history in traditional medicine. Modern day scientists have found it has multiple health benefits such as anti-inflammatory properties, neuroprotection, cardiovascular function, diabetes treatment and cancer prevention. 

There is currently no consensus on what is the ideal daily dosage for maximum effect though many experts suggest about 1,000 mg per day is just about right. As the primary compound in an everyday food, toxicity is unlikely. Studies indicate supplementation is safe at amounts of up to 12,000 mg per day. This low risk is largely the result of curcumin’s characteristically rapid excretion and low bioavailability.

Andy has indicated taking 500 mg of curcumin three times a day to reduce muscle soreness. He recommends Thorne Curcumin Phytosome (formerly called Thorne Meriva) which you can buy from Amazon here and iHerb here.

Omega-3 Fish Oil

Fish oil from fatty fish such as salmon and mackerel is rich in omega-3 fatty acids – specifically docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Omega-3 fatty acids are polyunsaturated fats that play a positive role in multiple essential physiological processes. These include cell membrane formation, cell membrane receptor function, inflammation regulation, heart function, arterial relaxation and contraction, blood clotting, cognitive performance and brain health

For this reason, doctors sometimes recommend fish oil or omega-3 supplementation in the prevention or treatment of cardiovascular disease, stroke, autoimmune disorders, cancer, skin conditions and depression. There is no universally agreed recommendation on the right amount of DHA and EPA one should take per day. Currently dosage guidelines exist for the other major form of omega-3 (i.e. alpha linolenic acid (ALA)) but this is plant-sourced – it is not present in fish oil. 

Andy has indicated he takes 2,000 to 5,000 mg of omega-3 fish oil every day for its anti-inflammatory properties and its ability to speed up muscle and health recovery. 

He suggests using any of the following brands:

Performance Endurance

Beet Root Extract

Beet root (also known as just beet) is a vegetable known for its earthy aroma and flavor. It has high nutritional value – something that has seen it referred to as a superfood. Beet root is rich in dozens of important vitamins and minerals including dietary nitrates. 

Unsurprisingly, studies have found beet root supplementation can improve blood pressureinflammation control, cardiovascular health, bone strength, cognitive function, energy production, respiratory efficiency and athletic performance. There is currently no agreed on standard for proper beet root extract supplementation – understandable given beet root is a food.

Andy takes 5-8 mmol nitrates of beet root extract 90 minutes before he starts to exercise for exercise endurance. He does not root for any one brand. You could go with Horbaach Beet Root, one of the more established and highly rated products in the market. Order it on Amazon here.

Citrulline

Citrulline is a non-essential amino acid that naturally occurs in the body and is produced by glutamine. The kidneys convert it into arginine and nitric oxide, two compounds that are vital to cardiovascular health and overall immunity. 

Studies have found citrulline supplementation can improve blood pressure, respiratory efficiency, muscle oxygenation and athletic performance. There are no specific citrulline dosage guidelines but experts suggest that the upper limit of safe usage to be as high as 15,000 mg per day

Andy takes 6,000 to 8,000 mg of citrulline daily one hour before exercise to boost endurance. He recommends any of the following brands:

Caffeine

For billions of people around the world, caffeinated beverages such as coffee and tea are an essential part of their everyday morning routine. While caffeine is best known for its ability to ward off sleep, delay fatigue and increase alertness, these are not the only benefits of the world’s most widely consumed stimulant. 

Caffeine also improves adrenaline levels, performance endurance, cognitive function, mood, metabolism and weight regulation. Both the FDA and EFSA cite 400 mg per day as the upper band of safe caffeine usage for the average healthy adult.

Andy has stated he consumes 1-3 mg of caffeine per kg of body weight (which translates to about 85-260 mg given the weight of the average American adult). He does so 30 minutes before exercise to improve exercise endurance. 

He makes no mention of a specific brand perhaps in acknowledgement that there is probably not too much separating the leading products in the market. You could have a look at Nutricost Caffeine which you can order on Amazon here and iHerb here.

Delayed Fatigue

Rhodiola Rosea

Native to the cold areas of Asia and Europe, Rhodiola rosea is a herb that has historically been used to boost performance and endurance while minimizing fatigue and weakness. This age-old reputation has carried over to modern supplements where it has been shown to improve stamina, boost strength, enhance energy, manage anxiety, reduce stress and treat depression. 

Rhodiola rosea is not an essential food or nutrient so there is no universally-applicable dosage recommendation for the average adult. Studies have mostly indicated 200-500 mg daily as the sweet spot for efficacy with low likelihood of side effects.

Andy takes a rhodiola rosea supplement daily to help reduce the onset and severity of fatigue as well as lower levels of cortisol (the stress hormone). He has not specified in what amounts but recommends using either of the following brands:

Beta-Alanine

Beta-alanine, a non-essential amino acid, is a widely used supplement in fitness and athlete circles thanks to its reputation as a performance enhancer as well as its role in boosting overall health. 

In the body, it produces carnosine (also called beta-alanyl-l-histidine), a compound stored in skeletal muscles. Carnosine lowers the accumulation of lactic acid thus improving performance during high intensity exercise routines. Beta-alanine delays fatigue and increases endurance. Sports nutritionists recommend a daily dosage of 4,000 to 6,000 mg be safe for the average adult. 

While Andy takes a beta-alanine supplement every day as a fatigue blocker, he does not state in what amount nor does he suggest any specific brand. You can buy NOW Sports Beta-Alanine on Amazon here and iHerb here.

Sodium Bicarbonate

While sodium bicarbonate (also known as baking soda or bicarbonate of soda) is best known for its ability to make baked goods rise, it has medical and health benefits as well. It is primarily prescribed as an antacid to relieve heartburn and indigestion. 

Sodium bicarbonate is popular among athletes as well for its ability to extend performance endurance and delay fatigue. When used for this purpose, studies show a dosage of about 300 mg per kg of body weight (i.e. 25,800 mg for the average American adult) taken before exercise is ideal. 

Andy takes a sodium bicarbonate supplement daily to block fatigue. He does not indicate in what quantities nor does he root for a particular brand. Buy Pure Original Ingredients Sodium Bicarbonate on Amazon here.

Wrapping Up

Andy Galpin’s relatively small set of supplement recommendations is perhaps in line with his more conservative, hard science-based approach as well as his focus on physical performance. That said, the supplements mentioned here are not a silver bullet. How effective and relevant they will be will vary from person to person. For best results, evaluate your physical performance and overall health needs and identify the supplements that are best suited to support your journey toward that goal.

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About the Author

Sam is a passionate health and fitness enthusiast who has been interested in supplements, fitness, and wellness for over 10 years. He is the founder of Great Green Wall - the health and wellness brand and has completed multiple fitness certificates, including personal training and nutrition certifications. Sam has been working as a personal trainer for the past three years and is dedicated to helping his clients achieve their fitness goals and lead healthier lifestyles. He believes that a healthy lifestyle is crucial to a happy and fulfilling life and is committed to sharing his knowledge and passion with others.

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