How the 57-year-old actor and former NFL linebacker maintains peak performance through a meticulously refined supplement routine he's built over two decades.
At 57 years old, Terry Crews maintains the same muscular 245-pound physique that made him a household name. The former NFL linebacker turned Hollywood action star follows a vitamin regimen he's practiced faithfully for almost 20 years—taking supplements morning, afternoon, and night. Combined with a strict intermittent fasting protocol and daily training sessions that include heavy lifting plus a 4-mile run, Crews has built one of the most disciplined routines in entertainment. His approach centers on consistency over complexity. Rather than chasing trends, Crews has refined the same core stack for decades, adding only targeted supplements when specific needs arose. 57.6% of U.S. adults used a dietary supplement in the past 30 days according to 2017-2018 NHANES data, but Crews' regimen goes beyond basic wellness to support extreme physical demands. This guide breaks down every supplement in his arsenal and explains why each earned its place in his daily ritual.
Key Takeaways
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Two decades of consistency – Terry Crews has maintained the same core vitamin routine for 20 years, proving sustainable results come from discipline rather than constant changes
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Intermittent fasting shapes everything – His 16-hour fast (10pm to 2pm) determines when and how he takes supplements, with amino acids and pre-workout consumed during the fasting window
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Sleep became a priority – After experiencing doctor-diagnosed exhaustion 12 years ago, Crews added melatonin and now maintains 7-8 hours nightly
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Recovery supports volume – Supplements like glutamine and essential fatty acids help him recover from daily intense training at an age when most athletes have long retired
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The stack serves multiple goals – Beyond muscle and performance, Crews prioritizes immune support, cardiovascular health, and long-term vitality
Performance & Muscle Support
1. Multivitamins: The 20-Year Foundation
Multivitamins represent the longest-standing supplement in Terry Crews' routine. He takes them three times daily—morning, afternoon, and night—for optimal absorption throughout the day.
Why this approach works:
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Ensures consistent micronutrient levels rather than a single large dose the body can't fully utilize
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Fills nutritional gaps that develop from compressed eating windows during intermittent fasting
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Improves absorption of fat-soluble nutrients when taken with each meal
For anyone practicing intermittent fasting like Crews, multivitamins help address deficiencies that may develop when meal timing restricts variety. While his diet emphasizes protein and healthy fats, the timing makes it difficult to consume every essential vitamin and mineral from food alone.
For those seeking comprehensive foundational nutrition, XV1 Green Superfood Powder delivers organic greens, B-vitamins, probiotics, and antioxidants in one daily scoop—vegan, GMO-free, with no sugar or fillers.
2. Amino Acids: A Gallon Daily During Fasting
Amino acids form the backbone of Crews' fasting protocol. He reports drinking about a gallon of “amino acids and water” starting early in the morning during his fasting window, and some profiles mention Xtend as the product he uses.
Key benefits during fasting:
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Helps him get through fasted training with a simple “amino acids and water” routine (as he describes it) alongside hydration
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Prevents muscle breakdown during extended periods without protein before his 2pm first meal
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Provides electrolytes that maintain hydration during morning training sessions
The strategy addresses a common concern with intermittent fasting: muscle preservation. Crews noted that before his 2pm first meal, he has "amino acids and water" as his only intake besides a potential pre-workout. This approach supports his morning routine during fasting while keeping intake minimal until his first meal.
3. Whey Protein: Muscle Preservation Between Meals
Protein powder bridges the gap between Crews' two main meals. He takes two scoops between lunch and dinner, typically around 5pm, to maintain consistent amino acid availability for muscle synthesis.
Why timing matters:
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Prevents muscle catabolism during the long stretch before his next meal
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Provides convenient protein without requiring uncomfortably large whole-food meals
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Keeps him "settled till dinner" without digestive discomfort
At 245 pounds and training daily, his protein requirements exceed what most people need. Given his compressed eating window, getting adequate protein from whole foods alone would be impractical, making supplementation essential rather than optional.
4. Glutamine: Recovery From Heavy Training Volume
Crews includes glutamine in his routine, as reported in profile breakdowns of his supplement stack. This amino acid is produced naturally by the body, but heavy exercise depletes reserves faster than production can replace them.
Recovery benefits:
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Reduces exercise-induced muscle soreness in sports with eccentric movements according to 2021 research
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Supports gut barrier function under training stress
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Helps bridge the gap between natural production and training demands
Daily weightlifting plus running demands aggressive recovery support, especially at 56. Glutamine helps maintain the recovery capacity needed for his demanding schedule of filming, travel, and daily training.
Recovery & Longevity Support
5. Essential Fatty Acids: Hormone and Heart Health
Omega-3 fatty acids appear in Crews' morning routine to support cardiovascular function, reduce inflammation, and maintain healthy hormone production.
Critical benefits after 50:
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Supports cardiovascular function and healthy cholesterol levels according to NIH research
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Reduces inflammation from demanding training volume
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Maintains healthy hormone production when natural testosterone levels decline
His overall diet follows a "low-carb, high-fat, high-protein" approach that already incorporates healthy fats from almonds, avocados, and coconut oil. Supplemental essential fatty acids ensure consistent intake regardless of daily food choices while providing anti-inflammatory properties that support recovery.
6. Garlic Extract: Immune and Cardiovascular Support
Garlic extract represents one of Crews' more unconventional supplement choices. Aged garlic extract has been studied for immune markers and cholesterol outcomes in adults with obesity in clinical research, which is why it’s often positioned as a heart-and-wellness support supplement in routines like Crews, according to studies.
Wellness benefits:
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Cardiovascular benefits complement his essential fatty acids
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Immune-supporting properties help maintain health during demanding schedules
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Anti-inflammatory compounds contribute to recovery and longevity
Unlike many mainstream fitness influencers who focus exclusively on performance supplements, this addition shows his attention to long-term wellness rather than just immediate results.
7. Fat Burner: Year-Round Leanness Without Bulk/Cut Cycles
Crews adds a fat burner to his morning routine to maintain camera-ready leanness throughout the year. His philosophy: "I always stay about two weeks out from being able to take my shirt off."
Strategic advantages:
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Maintains consistent body composition year-round without dramatic diet changes
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Provides constant metabolic support rather than cycling through bulking and cutting phases
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Combined with intermittent fasting, helps sustain the caloric deficit needed for leanness while preserving muscle
This approach requires discipline but eliminates the dramatic weight fluctuations many bodybuilders experience. The result: always being camera-ready for action roles without last-minute crash dieting.
Sleep & Wellness Support
8. Melatonin: The Game-Changer He Added 12 Years Ago
Sleep supplementation transformed Crews' health trajectory. He introduced melatonin 12 years ago after realizing he "didn't know how to sleep." Previously a self-described workaholic, he experienced exhaustion that forced a fundamental change in priorities.
Sleep optimization results:
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Maintains consistent sleep schedule, bed between 8:30-9:30pm and waking at 4:45am
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Achieves 7-8 hours of quality rest nightly
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Shifted from "doing 20 things below average" to focusing on three to four things above average
His partnership with Natrol as a sleep and fitness brand ambassador reflects how central this supplement became to his overall health philosophy. Research from Mayo Clinic supports melatonin's effectiveness for regulating sleep-wake cycles, particularly for maintaining consistent schedules.
9. Pre-Workout: Fueling Fasted Morning Training
Pre-workout supplements power Crews through intense training sessions that begin after his 4:45am wake-up—still hours before his first meal. He may have a pre-workout before getting his "gym on," though he noted it's not food and doesn't break his fast.
Performance support:
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Generates energy for 1-2 hour lifting sessions plus 4-mile runs in a fasted state
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Typically contains caffeine, beta-alanine, and performance compounds that enhance focus and endurance
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Provides support without requiring calories that would break the fast
For athletes training 5-6 days per week at 56 years old, this support becomes increasingly valuable for maintaining intensity and volume.
10. Horny Goat Weed: Male Vitality Support
His stack staples include garlic extract, glutamine, and "oddly, horny goat weed"—an herbal supplement used in traditional Chinese medicine for libido and erectile function support.
Holistic health approach:
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Addresses male vitality concerns that become relevant after 50
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Reflects comprehensive approach to health beyond muscle and endurance
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Demonstrates willingness to address every aspect of peak performance
While scientific studies on efficacy remain limited, the inclusion represents Crews' acknowledgment that maintaining vitality requires attention to areas younger athletes rarely consider. Whether the benefits come from the compound itself or his overall holistic approach, it demonstrates his complete wellness philosophy.
11. Coconut Oil: Fasting-Friendly Healthy Fats
Sometimes Crews will have a little coconut oil on a spoon that makes him feel "a little satiated" during his fasting window. He also adds it to his morning coffee without sugar or cream.
Strategic fasting support:
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Provides medium-chain triglycerides (MCTs) the body uses for energy without significantly spiking insulin
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Maintains benefits of fasting while reducing hunger during the 16-hour window
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Aligns with ketogenic and fasting protocols that emphasize fat adaptation for sustained energy
This strategic addition helps him push through the extended fast without compromising his metabolic state—a practical solution that makes his demanding protocol sustainable long-term.
Building a Complete Wellness Routine: The XV1 Approach
Terry Crews' supplement stack demonstrates a fundamental truth: sustainable peak performance requires a comprehensive, consistent approach refined over years—not quick fixes or trendy shortcuts. His 20-year commitment to the same core supplements, strategic additions for specific needs, and integration with disciplined lifestyle habits provides a proven framework for anyone seeking long-term results.
The foundation of Crews' success isn't any single supplement—it's the synergy between daily nutrition, performance support, recovery aids, and wellness optimization. This holistic philosophy aligns perfectly with XV1's approach to complete wellness: providing science-backed foundational nutrition that supports every aspect of health without requiring dozens of separate supplements.
Simplifying Foundational Nutrition
While Crews takes multivitamins three times daily to maintain micronutrient levels throughout his compressed eating window, most people need a simpler solution. XV1 Green Superfood Powder addresses this with one daily scoop containing organic greens, B-vitamins, vitamin C, probiotics for gut health, and antioxidants for cellular protection. The vegan, GMO-free formula with no sugar or fillers provides comprehensive daily nutrition compatible with intermittent fasting, keto, paleo, and any eating style—backed by The money-back guarantee.
This approach reflects the "consistency over complexity" principle Crews embodies. Rather than managing multiple bottles and timing requirements, a comprehensive greens formula delivers foundational wellness support in one effortless step. For someone maintaining his demanding schedule of filming, travel, and daily training, simplification without compromising quality becomes essential.
Performance Support That Works
Crews hasn't publicly confirmed using creatine, though his heavy compound lifting routine would benefit from it significantly. Research shows creatine supplementation can increase muscle strength by 5-15% with standard maintenance dosing of 3-5g daily. For those seeking convenient creatine delivery, XV1 Creatine Gummies provide 1,000mg creatine monohydrate per gummy in a vegan, gluten-free format—naturally flavored with real fruit, no scoop or shaker needed, backed by The money-back guarantee.
The gummy format solves a common barrier to supplement consistency: inconvenience. Crews' success stems partly from sustainable habits—supplements he can take reliably regardless of location or circumstances. Portable, pre-measured formats eliminate the friction that causes most supplement routines to fail within weeks.
Recovery and Longevity Focus
At 56, Crews clearly prioritizes long-term vitality alongside immediate performance. His inclusion of essential fatty acids, garlic extract, glutamine, and sleep support reflects understanding that sustainable peak performance requires protecting the body's recovery and repair systems. This forward-thinking approach prevents the burnout and injuries that end most athletic careers decades earlier.
For comprehensive joint and connective tissue support, XV1 Liquid Collagen delivers hydrolyzed Type I and III collagen peptides, hyaluronic acid, biotin, and zinc in a fast-absorbing sugar-free liquid. Just 1 tablespoon daily supports joints, skin, hair, and nails—non-GMO, dairy-free, gluten-free. This addresses the often-overlooked foundation of longevity: maintaining the structural integrity that allows continued training as decades pass.
The Complete Wellness Philosophy
Crews' transformation 12 years ago—from workaholic exhaustion to prioritizing sleep and focusing on fewer things done better—illustrates a critical insight: supplements enhance a solid foundation, they don't replace it. His melatonin only works because he commits to the 8:30pm bedtime. His BCAAs only preserve muscle because he trains consistently. His fat burner only maintains leanness because his diet stays disciplined.
XV1's product line reflects this integrated wellness philosophy. Rather than isolated solutions targeting single concerns, each product addresses foundational systems that support multiple aspects of health. The greens powder doesn't just fill vitamin gaps—it supports gut health, immune function, energy metabolism, and cellular protection simultaneously. The creatine gummies don't just support strength—they enhance cellular energy production that benefits cognitive function and recovery. The liquid collagen doesn't just support joints—it enhances skin, hair, and connective tissue throughout the body.
Making Sustainable Habits Effortless
The most telling aspect of Crews' routine isn't which supplements he takes—it's that he's maintained the same core stack for two decades. Sustainability trumps optimization. The "perfect" supplement stack that's too complicated to maintain long-term delivers zero results compared to a good stack maintained consistently.
XV1's subscription model reflects this reality. Edit, skip, or cancel anytime provides flexibility that accommodates real life. The money-back guarantee removes risk from trying new approaches. The focus on taste (mixed berry greens, fruit-flavored creatine) acknowledges that supplements you don't enjoy taking eventually get abandoned.
Building Your Complete Wellness Routine
Like Crews' framework of foundation supplements, performance support, and recovery aids, consider structuring your routine in layers:
Foundation Layer – Daily greens for comprehensive micronutrition, gut health, and antioxidant protection
Performance Layer – Creatine for strength and power output, protein for muscle synthesis and recovery
Longevity Layer – Collagen for joint and connective tissue support, omega-3s for cardiovascular and anti-inflammatory benefits
This layered approach allows you to start with foundational wellness and add targeted support as specific needs arise—exactly how Crews built his stack over 20 years. The difference: modern formulations like XV1's allow you to cover multiple bases with fewer products, making sustainable consistency more achievable.
The ultimate lesson from Terry Crews' supplement journey isn't about specific brands or products—it's about building sustainable habits that support long-term health goals, staying consistent even when results seem slow, and maintaining a holistic perspective where supplements enhance rather than replace fundamental lifestyle factors like sleep, nutrition, and training discipline.
Frequently Asked Questions
How does Terry Crews maintain his physique at 56?
Crews combines a strict intermittent fasting protocol (16:8, eating only between 2pm and 10pm), daily training that includes 1-2 hours of lifting plus a 4-mile run, and a consistent supplement stack he's refined over 20 years. His approach prioritizes discipline and consistency over complexity, proving sustainable results come from long-term commitment.
What time does Terry Crews take his supplements?
He takes multivitamins three times daily with meals. BCAAs are consumed throughout his 16-hour fasting window starting at 5am. Pre-workout goes before his morning gym session. Protein shake comes around 5pm between lunch and dinner. Melatonin is taken before his 9:30pm bedtime. This strategic timing maximizes absorption and effectiveness.
Why did Terry Crews start taking melatonin?
Twelve years ago, Crews realized he "didn't know how to sleep" after experiencing exhaustion from workaholism. Adding melatonin helped him prioritize rest and now he maintains 7-8 hours nightly, going to bed between 8:30-9:30pm. He explained that shifting from "doing 20 things below average" to getting proper rest made his life "exponentially better."
Does Terry Crews use creatine?
Crews hasn't publicly confirmed using creatine, though his heavy compound lifting routine would benefit from it. His disclosed stack focuses on amino acids (BCAAs and glutamine), recovery support, and overall health supplements rather than traditional strength-specific compounds. For those seeking creatine supplementation, convenient formats make consistency easier.
Can I follow Terry Crews' supplement routine?
His routine serves his specific goals: maintaining a 245-pound muscular physique while filming, performing, and training daily at 56. Most people can adopt his framework—foundation supplements, performance support, and recovery aids—while adjusting specific products to their own training volume and health priorities. Start with foundational nutrition like comprehensive greens and build from there.
