The supplement routine Glen Powell used while training for Top Gun: Maverick over 7 weeks
Glen Powell's transformation for Top Gun: Maverick followed a plan. The actor worked with Nick Mitchell, CEO of Ultimate Performance, to build a lean physique that would hold up next to co-stars in a demanding filming schedule. His 7-week transformation combined diet, training, and targeted supplementation. Some celebrity routines are vague, but Powell's trainer shared the supplements used. The stack was simple and focused on performance and recovery. Each supplement had a purpose within his 2,800 daily calories and 200g protein target.
Key Takeaways
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Glen Powell's supplement stack stayed simple — His trainer Nick Mitchell kept the protocol simple: leucine intra-workout, protein/glutamine/creatine post-workout, and anti-inflammatory support for camera-ready conditioning
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Leucine was the cornerstone supplement — Used at every single workout, Mitchell stated it helps "support muscle building and endurance" during training
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High-dose glutamine supported recovery — Powell consumed 10-20g post-workout, significantly higher than typical recommendations
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Plant-based protein was used because he couldn’t tolerate whey — Powell can't tolerate whey, so vegan protein delivered his post-workout 50-60g dose
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Anti-inflammatory support enhanced final aesthetics — Strategic supplementation helped keep his physique "sharp and crisp" for filming
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Timing mattered as much as selection — The pre-breakfast, intra-workout, and post-workout windows each had specific supplements assigned
Performance and Recovery Essentials
1. Leucine (Intra-Workout Amino Acid)
Leucine stood at the center of Glen Powell's training supplement protocol. His trainer Nick Mitchell confirmed using a leucine-rich intra-workout drink at every single workout during the transformation. This branched-chain amino acid is linked to mTOR, which plays a role in muscle protein synthesis.
Mitchell explained the rationale directly: "We always did and will use the Amplify supplement, which is primarily leucine, as an intra-workout drink. This is something that I always use when I train myself." The endorsement carries weight because Mitchell applied the same protocol to his own training, not just his celebrity client.
Key benefits:
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Triggers mTOR pathway for muscle protein synthesis
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Supports endurance during high-intensity training sessions
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Delivers amino acids precisely when muscles need them most
The dosage was a couple of scoops consumed during training sessions. Research from the NIH Office of Dietary Supplements supports leucine doses of 2.5-2.8g or higher to maximize mTOR activation and muscle growth signaling. For anyone looking to support strength and performance, intra-workout amino acids offer similar benefits to Powell's protocol.
2. Vegan Protein (Post-Workout Recovery)
Glen Powell's post-workout shake wasn't about preference—it was about necessity. As Mitchell explained, "He can't have whey protein, so we would give him our vegan protein." This dietary restriction forced a plant-based solution, which turned out to work perfectly for his goals.
Why this worked:
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Delivered 50-60g protein immediately post-workout
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Provided complete amino acid profile despite plant-based source
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Allowed trainer to control precise nutrient intake during limited training windows
The dosage was substantial: 2 scoops delivering 50-60g immediately post-workout. Mitchell valued this control over his client's intake: "It's also an opportunity where you can really control what your client is eating. So if you are only with them for an hour, three, four times a week, I'm going to give them 50 or 60 grams of high-quality protein."
This approach highlights an important point for anyone building muscle: plant-based protein can support significant gains when dosed appropriately. Powell's transformation suggests whey isn’t required to hit a protein target. The post-workout window remains critical for muscle recovery, and quality protein—regardless of source—delivers the amino acids muscles need.
3. Glutamine (High-Dose Recovery Support)
Glutamine formed the recovery backbone of Powell's post-workout protocol. The dosage stood out: 10-20g post-workout, substantially higher than the 5g typically found in basic supplement stacks. Mitchell described glutamine as a "transaminator"—a molecule that helps shuttle amino acids where they're needed for repair.
Recovery benefits:
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Most abundant amino acid in muscle tissue
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Supports immune function during heavy training blocks
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Helps shuttle amino acids for repair (transamination)
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Reduces depletion from intense workout sessions
As the most abundant amino acid in muscle tissue, glutamine depletes rapidly during intense training. Powell's high-intensity workouts—featuring supersets and compound movements 3-4 times per week—demanded aggressive recovery support. The glutamine was mixed directly into his post-workout shake alongside protein and creatine.
For athletes and fitness enthusiasts pushing hard in the gym, glutamine supports both muscle recovery and immune function. The latter matters during heavy training blocks when the body's defenses can weaken. Anyone focused on amino acid supplementation for recovery should consider glutamine's role beyond basic BCAAs.
4. Creatine (Strength and Power Foundation)
Creatine appeared in every source documenting Powell's transformation. Listed as part of his post-workout shake, creatine supported the strength gains needed for progressive overload throughout his 7-week program. The specific dosage wasn't disclosed, though standard protocols call for 3-5g daily.
Performance support:
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Increases phosphocreatine stores for ATP regeneration
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Supports strength gains during progressive overload
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Enhances high-intensity training capacity
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One of the most researched supplements in sports nutrition
The science behind creatine is among the most robust in sports nutrition. Studies published in the Journal of the International Society of Sports Nutrition show creatine can increase muscle strength by 5-15% with standard maintenance dosing. It saturates muscle cells, increasing available phosphocreatine for ATP regeneration during high-intensity efforts. For Powell's training—which included heavy compound movements designed to build functional muscle—creatine provided the cellular energy foundation.
One complete meal breakdown listed Powell's post-workout intake as: "2 Scoops vegan protein, Glutamine, Creatine, 1 banana." The simplicity reflects Mitchell's philosophy of keeping supplementation focused on proven compounds. For those seeking convenient formats, creatine is available in powders, capsules, and modern options like gummies—all supporting muscle, power, and performance with the same monohydrate backed by research.
Aesthetic and Recovery Support
5. Anti-Inflammatory Support (Conditioning Enhancement)
The final supplement in Powell's stack was used during the filming-focused phase. Mitchell used an anti-inflammatory supplement not for pain management but for aesthetics. As he explained: "We used Estro Support. Not necessarily to manage estrogen balance... but more as an anti-inflammatory to help keep his physique looking as sharp and crisp as possible at the end."
Aesthetic benefits:
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Reduces subcutaneous water retention
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Minimizes inflammation that blurs muscle definition
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Enhances visual conditioning for camera work
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Supports cellular health and recovery
The timing was deliberate—taken on an empty stomach before the first meal of the day. This positioning maximized absorption and allowed the anti-inflammatory compounds to work throughout the day. The goal was supporting recovery and overall conditioning.
This approach underscores how top-tier transformations go beyond basic nutrition and training. For those focused on cellular health, antioxidant supplements like Glutathione Complex provide similar anti-inflammatory and cellular protection benefits. XV1's Glutathione Complex serves as a master antioxidant supporting natural detoxification—vegan, non-GMO, and gluten-free.
The Philosophy Behind Glen Powell's Stack
Nick Mitchell summarized his approach to Powell's supplementation with a single statement: "You do everything you can to get an edge. So we wouldn't do it if I didn't think it would've helped give an edge." This pragmatic philosophy explains the stack's simplicity—every supplement earned its place through demonstrated value.
The protocol followed clear timing principles:
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Pre-breakfast: Anti-inflammatory support on empty stomach
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Intra-workout: Leucine throughout every training session
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Post-workout: Protein, glutamine, and creatine combined in a shake
This structure ensures continuous support across the training day without overwhelming complexity. Powell's muscle strength results came from consistent execution of basic principles rather than exotic ingredient stacking.
Complete Wellness with XV1
Glen Powell's transformation demonstrates a fundamental truth about supplementation: results come from consistent application of evidence-backed ingredients, not exotic formulas or trendy compounds. His 7-week protocol relied on five targeted supplements working synergistically with proper training and nutrition. This principle-driven approach mirrors the philosophy behind XV1's complete wellness system.
Science-backed supplementation for real results
XV1 designs every product around clinical research and third-party testing, not marketing hype. The same leucine that powered Powell's intra-workout sessions, the creatine that supported his strength gains, and the anti-inflammatory compounds that sharpened his conditioning all reflect core nutritional principles that XV1 applies across its product line.
XV1 Creatine Gummies deliver 1,000mg creatine monohydrate per gummy—the same compound documented in Powell's stack—in a vegan, gluten-free format with real fruit flavoring and no artificial additives. The convenience matters for consistency, which matters more than any single dose. Glutathione Complex provides master antioxidant support similar to the anti-inflammatory strategy Mitchell used for Powell's final conditioning phase.
Complete nutrition beyond isolated supplements
Powell's transformation required comprehensive nutritional support beyond his five core supplements. His 200g daily protein target and 2,800 calories came primarily from whole foods strategically timed around training. XV1's Green Superfood Powder fills the micronutrient gaps that emerge even with careful meal planning—organic greens, B-vitamins for energy metabolism, probiotics for gut health, and antioxidants for cellular protection. One daily scoop delivers foundational nutrition compatible with vegan, keto, paleo, and intermittent fasting lifestyles.
For those seeking comprehensive recovery support, XV1 Liquid Collagen delivers hydrolyzed Type I and III collagen peptides, hyaluronic acid, biotin, and zinc in a fast-absorbing sugar-free liquid. While Powell's stack focused on muscle recovery, complete wellness addresses connective tissue, skin, hair, and nails—the structural proteins that support long-term training capacity and overall health.
Quality standards that match elite performance
Mitchell chose supplements for Powell with rigorous criteria: proven ingredients, transparent dosing, third-party testing. XV1 applies the same standards across its entire product line. Every supplement undergoes third-party testing for purity and potency. No proprietary blends. No fillers. No exaggerated claims. Vegan, non-GMO, and gluten-free formulations ensure compatibility with diverse dietary needs.
The Money Back Guarantee reflects confidence in product efficacy. This isn't about short-term results but sustainable wellness habits. Powell's transformation took 7 focused weeks, but maintaining that physique requires consistent daily nutrition—the type of long-term commitment that quality supplementation supports.
Building your personalized wellness stack
Not everyone needs the exact stack Glen Powell used. His protocol addressed specific demands: intense training 3-4 times weekly, dairy sensitivity requiring plant-based protein, Hollywood filming deadlines requiring rapid conditioning. Your needs likely differ.
Start with foundational support that addresses your specific gaps:
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Energy and focus: XV1's energy collection supports sustained mental clarity and physical output
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Strength and performance: Creatine and amino acids build the foundation for progressive training
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Cellular health: Antioxidant and detox support protects against oxidative stress from training and modern life
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Complete nutrition: Plant-based options ensure no dietary restriction prevents optimal nutrition
XV1 offers subscription flexibility—edit, skip, or cancel anytime. The goal isn't product dependence but sustainable habits supported by convenient, science-backed nutrition.
Powell's transformation proves that focused supplementation, when paired with proper training and nutrition, delivers measurable results. XV1 exists to make that same evidence-based approach accessible for complete wellness—whether you're preparing for a Hollywood role or simply optimizing daily performance and long-term health.
Frequently Asked Questions
What supplements did Glen Powell take for Top Gun?
Glen Powell's documented supplement stack for his Top Gun: Maverick transformation included five products: leucine (intra-workout), vegan protein (post-workout), glutamine (10-20g post-workout), creatine, and anti-inflammatory support. His trainer Nick Mitchell confirmed this protocol in interviews with Ultimate Performance.
Why did Glen Powell use vegan protein instead of whey?
Glen Powell used vegan protein because he has a dairy sensitivity—he "can't have whey protein" according to his trainer. This wasn't a lifestyle choice but a physiological necessity. His transformation proves plant-based protein can support significant muscle gains when dosed properly (50-60g post-workout).
How much glutamine did Glen Powell take daily?
Glen Powell consumed 10-20g of glutamine post-workout during his transformation. This dosage is considerably higher than typical recommendations and reflects the intense recovery demands of his training program.
How long was Glen Powell's transformation for Top Gun?
Glen Powell's transformation took 7 weeks under the guidance of Nick Mitchell at Ultimate Performance. The program combined a few supplements with strict nutrition (2,800 calories, 200g protein daily) and intense training 3-4 times per week.
Can I replicate Glen Powell's supplement stack?
Yes, the supplements Glen Powell used are widely available: leucine or BCAA products, plant-based or whey protein, glutamine powder, creatine, and antioxidant/anti-inflammatory supplements. The specific timing and dosages matter as much as the products themselves. Focus on consistency and proper training rather than exact brand matching.
