The Core Pre-Workout Stack: Alpha Brain and Shroom Tech Sport
For many years, the most direct answer to the question, 'What does Joe Rogan use for pre-workout?' has involved a combination of two specific Onnit products: Alpha Brain and Shroom Tech Sport. Rogan has publicly shared on social media and his podcast, The Joe Rogan Experience, that he often uses these two supplements before intense training sessions, such as martial arts or kettlebell workouts.
Onnit Alpha Brain for Mental Edge
Alpha Brain is a nootropic supplement designed to enhance cognitive function, including memory, focus, and mental clarity. Rogan has stated that taking Alpha Brain helps him think more clearly and articulate his thoughts better, a benefit he also applies to his workouts, which often require complex movements and coordination. The supplement contains a blend of ingredients, including Bacopa Monnieri, Huperzine A, and L-Theanine, which work to support neurotransmitter function. The focus-enhancing effects are especially beneficial for complex movements, ensuring a strong mind-muscle connection during training.
Onnit Shroom Tech Sport for Energy and Endurance
Shroom Tech Sport is formulated to support energy and endurance. Key ingredients in this supplement include cordyceps mushroom extract, ashwagandha, and green tea extract.
- Cordyceps: This fungus is known in traditional medicine for its potential to improve athletic performance and boost oxygen utilization. For a physically demanding lifestyle like Rogan's, this ingredient is key for sustaining high energy output.
- Ashwagandha: An adaptogen, ashwagandha helps the body manage stress and has been linked to improvements in strength and endurance.
- Green Tea Extract: A natural source of caffeine and antioxidants, this ingredient provides a clean energy boost.
Together, Alpha Brain provides the mental clarity and focus, while Shroom Tech Sport supplies the physical energy and endurance needed for his 'primal' training sessions.
The Broader Context: Diet, Habits, and Foundational Supplements
While Alpha Brain and Shroom Tech Sport are his go-to pre-workout, Rogan's overall approach to fitness is holistic and involves far more than just a couple of pills. His supplement regimen is layered on top of a specific, high-protein diet and other core supplements.
The Role of Diet in Pre-Workout Energy
Joe Rogan's diet is heavily focused on wild game, particularly elk, and has often involved cyclical periods on a carnivore or meat-and-fruit diet. This high-fat, high-protein eating plan, combined with intermittent fasting, provides sustained energy throughout the day, eliminating the energy crashes associated with high-carb intake. Eating nutrient-dense wild game ensures a solid nutritional base for his strenuous physical activities, meaning his pre-workout supplements are used to enhance performance, not to compensate for poor nutrition.
Foundational Supplements Supporting Performance
Beyond his specific pre-workout stack, Rogan's foundational supplement routine supports his overall health and exercise capacity. Some of these include:
- Creatine: A well-researched supplement known for boosting strength, power, and muscle mass, creatine is a daily staple for Rogan, regardless of his pre-workout routine.
- Vitamin D3: Crucial for bone health, immune function, and mood regulation, Vitamin D levels are a priority for Rogan.
- Omega-3 Fish Oil: Used for its anti-inflammatory properties, omega-3s are important for joint health and recovery, essential for a physically demanding training schedule.
- AG1 (formerly Athletic Greens): Rogan is a long-time user and promoter of AG1, a daily nutritional supplement containing a blend of vitamins, minerals, probiotics, and superfoods that support gut health and immunity. A healthy gut microbiome is integral to overall energy and performance.
A Comparison of Rogan's vs. Typical Pre-Workout
| Feature | Rogan's Pre-Workout (Onnit) | Typical Pre-Workout Formula | What It Means for the User |
|---|---|---|---|
| Primary Focus | Cognitive Enhancement & Endurance | High-Intensity Energy & Pump | Focuses on mind-muscle connection and stamina, rather than just brute force energy. |
| Key Nootropic | Alpha Brain (Bacopa, Huperzine A) | Varies; often L-Tyrosine or Choline | Rogan's nootropic stack is more comprehensive, aiming for enhanced focus and verbal memory. |
| Primary Stimulant | Cordyceps, Green Tea Extract | High-Dose Synthetic Caffeine | More sustained, less jittery energy. Avoids the intense 'crash' of high-caffeine products. |
| Endurance Support | Cordyceps, Ashwagandha | Beta-Alanine, Citrulline Malate | Uses natural adaptogens and mushrooms for stamina, which is consistent with his 'biohacking' style. |
| Overall Philosophy | 'Holistic' performance enhancement | 'Maximizing Output' at all costs | Aims for long-term health and wellness, not just a short-term boost. |
The Evolving Nature of the Routine
It's important to note that Rogan's supplement and diet choices are not static; he describes his approach as a form of biohacking, where he's constantly experimenting and adjusting based on personal research and experience. This was highlighted in a 2015 Instagram post where he explicitly stated his pre-workout stack. However, more recent interviews and mentions of new supplements or dietary shifts confirm his routine is constantly evolving. For example, he has also mentioned supplementing with pure creatine and taking other compounds for cognitive support, such as Neuro Gum.
The Importance of a Balanced Approach
Rogan's philosophy, while specific to his own needs, underscores a critical lesson for anyone interested in fitness and nutrition: a well-rounded approach that considers diet, general health supplements, and targeted boosters can lead to sustained performance. Relying solely on a stimulant-heavy pre-workout for energy is often a short-sighted strategy. For Rogan, the ultimate goal is not just an intense workout but overall longevity and optimal physical and mental function. His emphasis on wild game, foundational vitamins, and targeted nootropics is a reflection of this comprehensive strategy.
It's crucial for individuals to consult with a healthcare professional before incorporating new supplements into their routines, as Rogan's high-intensity approach may not be suitable for everyone. For more information on general nutrition and workout strategies, check out resources from organizations like the American Council on Exercise.
Conclusion
While Joe Rogan has made changes over the years, his core pre-workout strategy centers on using Onnit's Alpha Brain for mental clarity and Shroom Tech Sport for sustained physical endurance. This stack is part of a larger, holistic approach that includes a high-protein, often carnivore-based diet, intermittent fasting, and foundational supplements like creatine, Vitamin D, and omega-3s. Rather than relying on simple, stimulant-heavy formulas, his methods prioritize a mind-body connection to optimize both cognitive and physical output during demanding training sessions.
