Is Sam Sulek’s Supplement Routine the Secret to His Massive Gains?

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Hello Fitness Enthusiasts,

Today we’re taking a look at Sam Sulek’s supplement routine, the stack that powers his heavy lifts and impressive physique. His choices go beyond just building size, they also support recovery, focus, and overall performance in and out of the gym. With a mix of tried-and-true basics and targeted add-ons, his approach shows how supplements can make a big difference when paired with serious training and discipline.

If vitamin gummies can do this, imagine what Sam’s supplement stack does. One scoop of pre-workout and he’s basically speed-running chest day like it’s a video game.

In this week’s newsletter, we explore:

💪 Creatine for strength and power
🛌 Fish oil for recovery and joints
📅 Whey protein for daily muscle repair
⚡ Electrolytes for hydration and endurance

Pre-Workout

Sam Sulek treats pre-workout as a vital part of his gym preparation. It gives him the energy, focus, and endurance needed to handle heavy training sessions and maintain intensity from start to finish.

• Formula and purpose: He prefers stimulant-based pre-workouts packed with caffeine and performance enhancers. This mix delivers an immediate energy surge while also boosting focus, pain tolerance, and workout intensity.

• Timing and use: A full scoop is taken about 20–30 minutes before training, providing close to 300 mg of caffeine. On occasion, he stacks it with a pump-focused formula to enhance both energy and blood flow.

• Considerations: While it helps him perform at his best, Sam acknowledges that high caffeine can make late-night workouts more challenging due to its lasting effects.

Pre-workout plays a central role in his supplement routine, giving him the drive to train harder and stay locked in through every session. If you’re looking to add that same boost to your own training, here are three pre-workout options worth trying:

• Top Choice: Nutricost Pre-X Xtreme Pre-Workout — 60 servings in Peach Mango or Grape, each scoop delivering 17g of performance ingredients, all for $36.75.

• Best Value: Jacked Factory Nitrosurge Pre-Workout — 30 servings of Blue Raspberry flavor with beta-alanine, caffeine, and citrulline, priced at just $19.99.

• Caffeine-Free Pick: ProSupps Dr. Jekyll Signature Pre-Workout — a stimulant-free option with creatine and endurance boosters, giving you 30 Orange-flavored servings for under $25.

While pre-workout is perfect for training, there are times when you need a smoother energy boost that works outside the gym too. Finding something that keeps you sharp without overstimulation can make all the difference.

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Multivitamin

Sam Sulek uses a multivitamin as a simple way to cover his nutritional bases. Instead of stressing about hitting every micronutrient perfectly through food, he relies on it to keep things consistent and practical.

• How he takes it: A single dose in the morning keeps his intake consistent while also avoiding potential sleep disruption from B vitamins later in the day. It’s a habit he’s built into his routine so he doesn’t have to think twice about it.

• Nutrients included: Each serving delivers a mix of core vitamins and minerals such as magnesium, zinc, potassium, calcium, vitamin D3, and a full B-complex. Together, they support muscle recovery, maintain immune strength, and provide steady energy during demanding training phases.

• Purpose in his stack: The multivitamin¹ acts as a safety net for nutrition, filling in gaps when his meals aren’t perfectly balanced. Instead of overcomplicating things with multiple specialty products, this one supplement ensures his foundation is always covered.

The multivitamin works as a steady foundation in his routine, offering balance and support so his training and recovery stay on track without needing constant adjustments. To help you find a solid option for yourself, here are three strong picks:

• Comprehensive Formula: Inessa Advanced Multivitamin – delivers 25+ bioactive nutrients like CoQ10, vitamin D3, and B-complex to keep energy, focus, and recovery consistent throughout the day. Priced at $39.99 for 60 tablets.

• Whole Food Choice: PlantVital Whole Food Multivitamin – built from 42 raw superfoods with added probiotics and digestive enzymes, making it ideal for anyone who prefers a natural, food-based approach. Available for $21.99 with 90 tablets per bottle.

• Everyday Essential: Nature’s Lab Gold One Daily – combines 19 vitamins and minerals such as vitamin C, D3, and zinc with herbs and antioxidants for balanced daily wellness. A two-month supply costs $22.99.

Fish Oil

For Sam Sulek, fish oil² is one of those essentials that doesn’t get skipped. It’s not about chasing performance shortcuts but about keeping his body resilient through the wear and tear of constant training. With consistent use, it serves as a base supplement for health, recovery, and overall longevity in the gym.

• How he uses it: His typical dose is two softgels daily, adding up to about 1–2 grams of fish oil. Taking it at night has become part of his rhythm, a way to avoid any interference with daytime energy and keep supplementation steady.

• Why it matters: Omega-3 fatty acids, especially EPA and DHA, provide crucial support for joint health and inflammation control. For someone putting heavy stress on muscles and joints almost every day, they act like an insurance policy against stiffness and prolonged soreness.

• Extra benefits: The value of fish oil goes beyond muscles and joints. It’s tied to sharper cognitive function, healthier vision, and cardiovascular support, giving him more than just recovery perks. This wider impact is why Sam treats it as more than a performance tool, it’s part of how he maintains overall wellness.

Instead of being an optional add-on, fish oil functions as a quiet but powerful driver in his stack, keeping his body capable of handling intensity while reinforcing long-term health. Here are three top-quality options you can rely on:

• High Potency Strength: Nature’s Lab Triple Strength Omega-3 Fish Oil – With three times the EPA and DHA compared to standard fish oils, this option is designed for maximum support of brain, heart, and joint health. A single bottle provides 180 softgels, enough for a 3-month supply, priced at $24.99.

• Cost-Effective Choice: Nutricost Omega-3 Fish Oil – Offering 2,500 mg of omega-3s per serving with 1,200 mg EPA and 850 mg DHA, this supplement delivers strong support for circulation, recovery, and general wellness. It’s non-GMO, gluten-free, and third-party tested, making it a dependable option at just $19.95 for 120 softgels.

• Sustainably Sourced Quality: Inessa Advanced Omega-3 – Crafted with a clinical-strength formula of 1,200 mg omega-3s per capsule, this pick is notable for its purity and eco-friendly sourcing. It provides strong cardiovascular and cognitive support, with 60 capsules per bottle priced at $35.99.

Creatine Monohydrate

Creatine³ is one of the staples in his stack, something he takes every single day without overthinking. Instead of cycling or treating it as optional, he sees it as a reliable way to fuel progress and maintain steady performance in the gym.

• Daily routine and consistency: He never skips a dose of creatine, viewing it as one of the few supplements that truly makes a difference. Staying consistent helps him maintain strength levels over the long term, even when training gets intense.

• Strength and performance boost: Creatine plays a key role in his ability to push through extra reps, move heavier weight, and continue building lean muscle mass. The increased ATP production supports explosive lifts and high-intensity sessions.

• Backed by proven research: He believes that creatine improves strength, accelerates muscle growth, and even lowers myostatin levels, making it one of the best supplements available to improve daily routine.

• Flexible timing approach: Timing isn’t strict in his case. Whether taken post-workout or mixed into another meal, he simply focuses on daily use to keep levels topped up and the benefits consistent.

Creatine holds a special place in his supplement plan because it combines simplicity with proven effectiveness, giving him the reliability he looks for in supporting both training and recovery. For anyone wanting to add creatine to their own setup, here are three solid choices:

• Capsule Convenience: Wellah Creatine Monohydrate Capsules pack 3,000 mg of micronized creatine per serving, split across four easy-to-take capsules. Each bottle includes 120 capsules, equal to 30 full servings, and sells for $9.99.

• Flavored Option: Wellah Pump-It-Up Creatine blends creatine monohydrate with dandelion, cranberry extract, and uva ursi for added support. Each scoop delivers 3 g of creatine, and the blueberry pomegranate flavor makes it easier to mix into your routine. A 100-serving tub comes in at $24.99.

• High-Purity Pick: Nutricost Creapure Creatine Monohydrate uses premium German-made Creapure, offering 5 g of pure creatine per scoop. With 100 servings per container, it retails for $36.95.

Whey Protein Powder

Sam Sulek doesn’t build his nutrition plan around shakes, but whey protein⁴ still plays a key role in keeping his daily intake on track. For him, it’s not about replacing whole meals but about having a reliable backup when training intensity and life make it difficult to stay consistent.

• Purpose and timing: Whey protein is mainly there to help him hit his daily protein targets rather than serve as a full meal replacement. He usually takes a shake after training or between meals depending on the day, aiming to keep his protein intake steady and often exceeding 200 grams.

• Preference and recovery support: While Sam hasn’t pinned down a single go-to, he leans toward whey isolate or blended powders. These choices are well-suited for recovery after lifting sessions, supporting lean muscle retention while helping him bounce back faster.

• Mindset and practicality: Even though protein shakes are convenient, he still prioritizes real food first. Whey powder is more of a safeguard when appetite, time, or meal prep falls short. He even keeps a “dedicated cabinet” stocked with protein powder, vitamins, and creatine, showing that it’s firmly cemented in his supplement stack.

Whey protein stays consistent in his lineup, giving him the flexibility to recover, repair, and grow stronger without needing to overhaul his whole diet when things get hectic. Since whey protein plays such an important role in keeping recovery and muscle growth on track, here are a few high-quality options that can fit easily into your daily setup:

• High-quality isolate option: Wellah Protein Your Whey delivers 20 grams of isolate protein per serving for easier absorption and leaner nutrition. With flavors like vanilla, coconut, and chocolate, it’s easy to keep things interesting. A tub with 30 servings comes in at $44.99, giving you a full month of daily shakes.

• Bulk-friendly pick: Nutricost Whey Protein Concentrate packs 25 grams per scoop and comes in several flavors, including chocolate peanut butter and vanilla. Its 5-pound container holds 60 servings, and at $59.95, it’s designed to keep you stocked up without frequent reorders.

• Straightforward isolate choice: Primaforce Whey Isolate provides 25 grams of clean protein per scoop with simple flavors like chocolate and vanilla. With 29 servings per tub, it goes for $39.50, making it a practical and budget-friendly option for consistent use.

Beta-Alanine

While it doesn’t always get the same attention as creatine or whey, beta-alanine still earns its place in Sam Sulek’s supplement stack. He uses it as a way to extend training intensity and get more out of long, high-rep lifting sessions.

• Helps fight fatigue: By lowering the buildup of lactic acid in muscles, beta-alanine makes it easier to sustain power through demanding sets. This means Sam can push past the usual point of burnout and carry his strength deeper into each workout.

• Routine use and recognizable effects: Around 3.2 grams is part of his regular pre-workout, a dose that lines up with what’s known to support performance. He doesn’t overthink when to take it—just keeps it consistent. The familiar tingling sensation it produces is a sign the supplement is at work, giving him a mental cue to lock in for training.

• Long-term performance support: Beyond the immediate workout boost, beta-alanine builds benefits gradually. With steady use, it contributes to greater muscle endurance and keeps Sam performing at a high level during tough training blocks.

Beta-alanine might not be flashy, but it works quietly in the background, giving him the edge he needs to maintain performance when the training load gets heavy. Since beta-alanine is all about delaying fatigue and building endurance, here are some solid options that can keep your training consistent:

• Budget-friendly powder: Nutricost Beta-Alanine delivers 3 grams per scoop with 100 servings per tub. At $14.95 for 300 g, it’s a cost-effective way to extend stamina and help fight muscle burn during tough workouts.

• Capsule convenience: Force Factor Beta-Alanine comes in 750 mg capsules, giving you 120 servings per bottle. For around $12.29, it’s a simple option to support endurance and reduce mid-session fatigue without the hassle of measuring powder.

• Compact choice: Primaforce Beta-Alanine provides 2 grams per scoop and 100 servings in a 200 g container. Priced at $12.95, it’s a straightforward way to maintain muscle endurance and sustain performance over longer training weeks.

Electrolytes

For Sam, hydration isn’t just about water, it’s about replacing the minerals lost during tough workouts and long dieting phases. Electrolytes⁵ are a consistent part of his routine because they keep his energy, focus, and performance stable in the gym.

• Daily hydration boost: Sam kicks off his mornings with electrolytes mixed into a liter of water, giving him a strong hydration base that helps him feel sharper and more prepared for training.

• Minerals that matter: His mixes often include sodium, potassium, magnesium, and even Pink Himalayan salt, which support muscle function, blood flow, and fluid balance, especially useful for heavy lifts or hot training days.

• Support during training and dieting: Whether he’s cutting calories or sweating through high-intensity sessions, Sam leans on extra electrolyte doses to reduce fatigue, improve pump quality, and prevent cramping.

Electrolytes might seem like a small piece of the puzzle, but Sam’s consistent use shows how they help sustain performance when training hard or dieting down. As electrolytes play a key role in hydration, energy, and performance, here are a few options that can keep your training on track:

• Refreshing drink mix for hydration: Wellah Splish Splash Hydration provides electrolytes with added superfruit antioxidants to aid recovery and energy. With flavors like grape and tropical punch, it’s easy to stay consistent. A 30-serving tub goes for $12.99, making it a simple way to cover daily hydration needs.

• Capsule-based simplicity: Nutricost Electrolyte Complex offers 120 servings in capsule form, making it portable and easy to use. It helps support hydration and prevent muscle cramps without added sugar. A bottle sells for $13.95, giving you a low-cost, convenient option.

• Powdered endurance support: Nutricost Electrolyte Complex Powder combines electrolytes with vitamins and minerals to maintain stamina during training. With 120 servings per container, it’s priced at $27.95, offering plenty of coverage for long-term use.

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Want to Build Strength Like Sam?

Sam Sulek’s results aren’t just luck — his supplement routine supports the hard work he puts in day after day. If you’re ready to take your own training more seriously, make sure you’re following us on Instagram for routines, tips, and science-backed habits that keep you consistent and motivated.

Real progress comes from the right habits. Stick with them, and the results will follow.

The Routines Team

1  Multivitamin

2  Important Benefits of Fish Oil

3  What is Creatine

4  Health Benefits of Whey Protein

5  Electrolytes