List of Supplements Rob Gronkowski Takes: The Complete Guide to His Nutrition Stack

Inside the four-time Super Bowl champion's supplement regimen—from his famous comeback smoothie to his current protein partnerships

Rob Gronkowski didn't become one of the NFL's most dominant tight ends by accident. After multiple surgeries threatened to end his career, the future Hall of Famer overhauled his nutrition with help from Alex Guerrero and the TB12 Method, shifting to a 75% plant-based diet and strategic supplementation. His transformation helped him approach the 2017 AFC Championship having gone 101 injury-free days and ultimately return from retirement to win another championship with Tampa Bay. Whether you're looking to support your own athletic performance or simply curious about what fuels an elite athlete, this comprehensive guide breaks down every verified supplement in Gronkowski's stack.

Key Takeaways

• Gronkowski's supplement philosophy evolved significantly – From traditional whey protein with Six Star (2011-2015) to TB12's plant-based approach (2017-2020) to his current Optimum Nutrition partnership (2024)

• His famous smoothie contains 10+ ingredients – Including 2 scoops plant-based protein, moringa, maca root, and healthy fats for complete meal replacement

• Hydration is foundational – Gronkowski consumes 132.5 ounces water daily with electrolytes containing 72 trace minerals

• Whole foods dominate his stack – Rather than synthetic supplements, he prioritizes organic dates, blueberries, avocado, and oatmeal for performance nutrition

• Anti-inflammatory compounds are central – Omega-3s, moringa, and antioxidant-rich foods help manage the physical demands of professional football

• Science-backed formulas matter – Quality ingredients without fillers or artificial additives align with his clean nutrition philosophy

Core Daily Supplements

1. Plant-Based Protein Powder (2 Scoops Daily)

Plant-based protein sits at the foundation of Gronkowski's nutrition strategy. According to his official Ice Shaker recipe, he takes 2 scoops daily, providing approximately 40-50 grams of protein to support muscle building and recovery.

Why Gronkowski chose plant-based protein:

• Offers natural antioxidants and minerals absent from animal protein sources

• Alkalizing properties help balance pH levels

• Avoids antibiotics and growth hormones found in some animal-derived products

• Helped him regain his 265-pound playing weight during his Tampa Bay comeback

The shift represented a major departure from his early career when he relied on traditional whey. For comprehensive daily nutrition, XV1 Green Superfood Powder provides organic greens, antioxidants, and probiotics in one simple scoop.

2. Optimum Nutrition Gold Standard 100% Whey

Gronkowski's most recent protein partnership came in January 2024 when Optimum Nutrition announced him as their elite athlete partner. The world's #1 whey protein provides 24 grams of protein per serving.

Key benefits for athletes:

• Supports muscle building and maintenance when combined with training

• Fast-absorbing for post-workout recovery

• Used daily for workout recovery and muscle maintenance

"As an athlete, I understand having the right amount of protein taken over time combined with my training helps me build and maintain muscles," Gronkowski stated in the partnership announcement. This partnership demonstrates his flexibility—using plant-based protein for some goals and whey for others based on training phase.

3. TB12 Electrolytes (72 Trace Minerals)

Hydration forms the backbone of Gronkowski's supplement protocol. Following the TB12 Method, he drinks half his body weight in ounces of water daily—approximately 132.5 ounces—enhanced with electrolytes containing 72 trace minerals sourced naturally from the Great Salt Lake.

TB12 electrolyte advantages:

• No added preservatives, flavors, or sweeteners

• Natural mineral content supports muscle recovery

• Enhances nerve function and optimal hydration

• Contributed to his 101-day injury-free streak in 2017

Unlike synthetic electrolyte drinks, TB12's formula provides comprehensive mineral support. Gronkowski adopted this protocol after his 2016 back surgery when he began working closely with Alex Guerrero.

4. Omega-3 Fatty Acids

Essential fats represent a core pillar of Gronkowski's TB12-influenced nutrition. He prioritizes omega-3 and omega-6 fatty acids from flaxseed, walnuts, and seeds rather than synthetic supplements.

Why whole-food omega-3s matter:

• Serve as natural anti-inflammatory agents crucial for recovery

• Reduce muscle soreness between games and training sessions

• Support faster recovery from exercise according to research studies

• Essential for tight ends absorbing hits on every play

Gronkowski's whole-food approach to essential fats reflects the TB12 philosophy of prioritizing real food sources over synthetic alternatives. This strategy contributed to his remarkable late-career durability.

Superfood Performance Enhancers

5. Greens Powder Blend

Gronkowski's morning routine includes a comprehensive greens blend with vegetables, flaxseeds, sesame seeds, nuts, berries, and bananas. This mixture provides micronutrients often missing from athlete diets focused primarily on protein and calories.

Complete nutrition benefits:

• Delivers 20+ grams of protein alongside essential vitamins and minerals

• Flexible recipe allows variety while maintaining consistent nutrition

• Supports gut health and nutrient absorption

• Provides comprehensive micronutrient coverage

For those seeking a simpler alternative to daily blending, XV1 Green Superfood Powder offers organic greens, red antioxidants, immune support, and probiotics in one scoop—providing similar benefits with less preparation time.

6. Moringa Powder (2 Teaspoons Daily)

Moringa appears prominently in Gronkowski's famous smoothie recipe, with 2 teaspoons added daily. This ancient superfood has been used for centuries for its antiviral and anti-inflammatory properties.

Moringa's performance benefits:

• Supports bone health and blood pressure regulation

• Provides eye health and wound healing support

• Manages inflammation from intense physical activity

• Delivers vitamins and minerals beyond basic protein shakes

For an athlete with Gronkowski's injury history, these benefits directly address his body's recovery needs. The inclusion of moringa reflects his evolved approach to supplementation—choosing compounds with multiple benefits rather than single-purpose products.

7. Maca Root Powder (1.5 Grams Daily)

Sourced from the high Andes mountains of Peru, maca root serves as Gronkowski's performance-enhancing adaptogen. He adds 1.5 grams daily to his morning smoothie.

Maca root performance properties:

• Often called "Peruvian Ginseng" for its energy-boosting effects

• Rich in vitamin C, copper, and zinc—essential for muscle gain

• Supports increased strength and improved exercise performance

• Helps the body manage physical stress from training

Gronkowski credits ingredients like maca for helping him regain muscle mass during his Tampa Bay comeback. The adaptogenic properties provide sustained energy without stimulants.

Whole Food Nutrition Boosters

8. Organic Dates (1/2 Cup Daily)

Gronkowski calls dates his "second favorite ingredient" in his daily smoothie. He adds a half cup for natural sweetness and energy.

Why dates replaced processed sugar:

• Provide antioxidants, fiber, and heart-healthy properties

• Deliver natural sugars for quick energy without processing

• Support digestive health with fiber content

• Fuel glycogen stores for training

After eliminating processed sugar entirely, Gronkowski turned to whole food alternatives. This approach to carbohydrates exemplifies his clean-eating philosophy.

9. Blueberries (1/2 Cup Daily)

Half a cup of blueberries appears in Gronkowski's morning smoothie, providing vitamin C, vitamin K, and powerful antioxidants. The superfood supports bone health, blood pressure, digestion, and mental clarity.

Antioxidant performance benefits:

• Combat oxidative stress from intense training

• Provide anti-inflammatory compounds for recovery

• Support mental clarity during competition

• Essential for athletes absorbing repeated physical contact

Tom Brady also incorporates blueberries into his anti-inflammatory smoothie, reinforcing the TB12 approach both athletes follow.

10. Avocado (1/2 Avocado Daily)

Described as "INCREDIBLY nutritious" in his smoothie breakdown, half an avocado provides Gronkowski with potassium for muscle recovery and heart-healthy monounsaturated fats.

Cardiovascular and performance support:

• Contains approximately 21 grams of healthy fat per avocado

• Provides potassium, vitamin C, and magnesium

• Lowers LDL cholesterol while raising HDL cholesterol

• Critical for cardiovascular health in athletes

NBA star Jimmy Butler reportedly eats avocado with every meal, highlighting its popularity among professional athletes seeking clean calorie sources.

11. Almond Butter (2 Tablespoons Daily)

Gronkowski adds 2 tablespoons of almond butter to his smoothie when he needs "the healthiest possible way" to add calories. This whole food fat source provides approximately 200 calories per serving.

Clean calorie advantages:

• Monounsaturated fat content supports cardiovascular health

• Helps maintain 265-pound playing weight

• Provides sustained energy without processed ingredients

• Delivers heart-healthy properties

For athletes needing clean calories without compromising nutrition quality, nut butters represent an efficient strategy.

Essential Vitamins and Recovery Support

12. Vitamin D (Estimated 1,000-2,000 IU Daily)

Vitamin D deficiency affects many athletes, particularly those training indoors or in northern climates. Research links adequate vitamin D to "better performance and fewer injuries" in athletes.

Bone and immune health benefits:

• Standard athletic recommendations suggest around 1,000-2,000 IU daily

• Supports bone health, immune function, and muscle performance

• Essential for athletes with extensive injury history

• Particularly important for winter training in northern climates

Given Gronkowski's multiple surgeries, maintaining bone density remains essential. Winter training in New England increased deficiency risk during his Patriots years.

13. Oatmeal (1/2 Cup Daily)

Gronkowski's smoothie base includes half a cup of oatmeal, providing magnesium, zinc, and iron alongside soluble fiber for sustained energy release.

Complex carbohydrate benefits:

• Mineral content reduces inflammation

• Supports energy production for high-intensity training

• Promotes gut health and increased satiety

• Fuels glycogen stores without processed sugars

This whole grain provides the carbohydrate foundation his body needs without processed sugars or refined flour—essential for athletes maintaining intense training schedules.

Building Your Own Elite Supplement Stack with XV1

Gronkowski's supplement evolution demonstrates what science-backed nutrition should look like: clean ingredients, no unnecessary fillers, and compounds that deliver multiple benefits. His journey from simple protein powders to comprehensive whole-food stacks reflects the growing understanding that elite performance requires complete body support—not just isolated nutrients.

The XV1 approach mirrors this philosophy by consolidating essential nutrients into convenient, daily-use formats that fit modern lifestyles without compromising quality. Rather than juggling multiple bottles and complicated protocols, XV1 products deliver comprehensive support through simplified supplementation.

XV1 Green Superfood Powder exemplifies this approach. While Gronkowski blends vegetables, flaxseeds, berries, and greens each morning, XV1 Green Superfood Powder provides similar comprehensive nutrition in one scoop: organic greens blend, red antioxidants, immune-supporting mushrooms, digestive probiotics, and essential B-vitamins. The formula supports digestion, sustained energy, natural detoxification, and immune defenses—addressing multiple wellness needs simultaneously.

The product is vegan, non-GMO, gluten-free, and contains no added sugar or artificial ingredients. It's compatible with keto, paleo, and intermittent fasting lifestyles, making it versatile for various dietary approaches. Most importantly, it's backed by The money-back guarantee, allowing you to try it risk-free.

For those seeking convenient performance support, XV1 Creatine Gummies deliver 1,000mg of creatine monohydrate per serving in a grab-and-go format. No powder mixing, no shaker bottles—just grab two gummies and go. The gummies are naturally flavored with real fruit, vegan, and gluten-free. Creatine remains one of the most researched supplements for strength and power output, and XV1 makes it effortless to incorporate into daily routines.

The convenience factor matters significantly for consistency—the true driver of supplement effectiveness. Gronkowski's regimen works because he follows it daily, year after year. XV1 removes friction from this equation. Rather than preparing elaborate smoothies or measuring multiple powders, you can achieve comprehensive daily nutrition with minimal effort.

Complete wellness requires a complete approach. Gronkowski doesn't just take protein powder and call it done. His stack addresses hydration, inflammation, antioxidants, healthy fats, complex carbohydrates, and micronutrients. Similarly, XV1 products are designed to work synergistically, covering multiple aspects of health rather than single isolated benefits.

The subscription model adds another layer of convenience—products arrive automatically on your schedule, which you can edit, skip, or cancel anytime. No commitment pressure, no subscription traps. Just consistent access to quality supplements that support your goals.

As Gronkowski himself noted about his dietary transformation: "It's a different lifestyle and it's not easy to adjust... You're so used to doing stuff from so many years." The key is starting with quality supplements that deliver real results without overwhelming complexity. Whether you're an elite athlete or simply seeking to feel your best, the principles remain the same: choose science-backed ingredients, prioritize whole-food nutrition, maintain consistency, and eliminate unnecessary additives.

XV1 makes this approach accessible. Start with XV1 Green Superfood Powder for foundational daily nutrition, add XV1 Creatine Gummies for performance support, and build from there based on your specific needs. The 90-day guarantee means you can explore what works for your body without financial risk.

Elite performance isn't built overnight—it's the result of consistent daily choices compounded over months and years. Gronkowski's career longevity demonstrates this principle. At an age when most tight ends have long retired, he returned from retirement to win another Super Bowl. His supplement stack supported that achievement, and the right supplements can support yours too.

Frequently Asked Questions

What supplements does Rob Gronkowski take daily?

Gronkowski's daily stack includes plant-based protein powder (2 scoops), electrolytes with 72 trace minerals, omega-3 fatty acids from whole foods, moringa powder, maca root, and a comprehensive greens blend. He also consumes Optimum Nutrition Gold Standard for workout recovery.

How much water does Rob Gronkowski drink?

Gronkowski follows the TB12 hydration protocol, consuming half his body weight in ounces of water daily—approximately 132.5 ounces. He enhances this with electrolytes containing natural trace minerals from seawater for optimal hydration and recovery.

Is Rob Gronkowski plant-based?

Gronkowski follows a 75% plant-based diet while still consuming some meat. As he stated in GQ: "I do a lot of plant based for sure, but I still love my meat as well... I just love putting that fresh organic food in my body after a good workout."

What protein powder does Rob Gronkowski use?

Gronkowski uses multiple protein sources depending on his goals. His official 2024 partnership is with Optimum Nutrition Gold Standard Whey, while his daily smoothie features plant-based protein for its additional antioxidants and minerals.

What is in Rob Gronkowski's famous smoothie?

His "Gameday Smoothie" includes: 1 cup almond milk, 1/2 cup blueberries, 1/2 cup oatmeal, half an avocado, electrolytes, 1 cup water, 1/2 cup dates, 2 tsp moringa, 1.5g maca root, 2 tbsp almond butter, and 2 scoops plant-based protein.