The Core Trio: Minerals, Electrolytes, and B12
To combat debilitating muscle cramps that plagued him during his intense training, Alan Ritchson incorporated a specific stack of supplements into his daily routine. This trio focuses on addressing deficiencies that were contributing to his physical distress. After suffering from 'Charlie horses everywhere,' Ritchson consulted with nutritionists and underwent testing, which revealed a shortage of key nutrients. His solution was a combination of trace minerals, electrolytes, and a specific type of vitamin B12. He attributes his ability to continue and complete workouts to these supplements.
The Discovery: From Cramps to Optimized Performance
Ritchson's supplement journey began with a personal health crisis. The sheer volume of his 'Reacher' workouts—five days a week of heavy weight training—overwhelmed his body's ability to recover naturally. His diet alone was not enough to prevent his muscles from cramping uncontrollably.
His research, which included a genetic test, pointed to a deeper issue beyond simple magnesium deficiency, a common cause of cramps. This led him to:
- Trace Minerals (ConcenTrace Brand): These drops are a source of concentrated ionic trace minerals that he takes daily. Ritchson claims they contain 'everything you need' to resolve his cramping issues.
- Electrolytes: Paired with the trace minerals, electrolytes are essential for hydration and proper muscle function, especially during strenuous activity.
- Methylcobalamin (B12): A genetic test revealed Ritchson's deficiency in this specific, active form of vitamin B12. Methylcobalamin is crucial for nerve function and energy production.
Testosterone Replacement Therapy (TRT) for Recovery
In a candid revelation, Ritchson disclosed that he started a doctor-supervised Testosterone Replacement Therapy (TRT) regimen prior to filming the second season of 'Reacher'. This was a direct result of his body being 'ravaged' by the intense preparation for the first season, leaving him with a doctor's note stating he had 'no testosterone'. Ritchson addressed misconceptions about his TRT use in an interview with Men's Health:
“I didn't even know that it was considered an anabolic steroid to some people. It was just: There was a hormone that was missing for me, and I needed it”.
This therapy is a clinical treatment for a diagnosed deficiency, not a performance-enhancing drug used without medical supervision. His openness highlights the physical toll an intense Hollywood transformation can take on an actor's body.
The Role of Protein and Caloric Intake
For his 'Reacher' physique, Ritchson adopted an incredibly high-calorie diet to fuel his substantial muscle mass. He aimed for over 4,500 calories per day during his bulking phase and currently maintains his size with a daily intake of around 4,000 calories. Meeting his daily minimum of 240 grams of protein is a 'full-time job'.
To hit these ambitious macro goals, Ritchson relies heavily on supplementation, particularly protein shakes.
How Ritchson Fuels His Jacked Physique
- Protein Shakes: He incorporates protein shakes, such as Muscle Milk, into his routine to supplement his solid food intake. His own shake recipe includes:
- Almond milk
- Protein powder
- Three handfuls of spinach
- A banana
- Peanut butter
- Cacao
- Avocado
- High-Protein Snacks: High-protein snacks are a staple to maintain his calorie and protein levels throughout the day. These include cottage cheese, Greek yogurt, and deli meat, which he sometimes carries in a Ziploc bag.
- The 80/20 Rule: Ritchson also follows an 80/20 rule for his nutrition, where 80 percent of his diet consists of clean, healthy foods. The remaining 20 percent allows for indulgences like his favorite cookie dough.
Comparison Table: Alan Ritchson's Supplements
| Supplement | Purpose | Details |
|---|---|---|
| Trace Minerals | Combat muscle cramps | Ritchson uses concentrated drops, specifically the ConcenTrace brand. |
| Electrolytes | Support hydration and nerve function | Taken alongside trace minerals, especially during workouts, to prevent cramps. |
| Methylcobalamin (B12) | Boost energy, support nerve function | A specific form of vitamin B12 he takes to address a genetic deficiency. |
| Protein Shakes | Muscle growth, aid recovery, caloric intake | Used to help meet his minimum of 240g of protein per day. |
| TRT | Hormone replacement therapy | Doctor-supervised treatment for low testosterone caused by intense training. |
Beyond Supplements: Diet and Training Synergy
It is crucial to remember that supplements are just one piece of Alan Ritchson's overall strategy. His physique is the result of a rigorous workout schedule, a very high-calorie diet, and years of consistent effort. He worked out five days a week and spent his gym time performing high-volume training focused on hypertrophy. As Ritchson himself has stated, supplements aid, but do not replace, the fundamental hard work in the gym.
Conclusion
Alan Ritchson’s impressive transformation for his role in 'Reacher' was not achieved with a simple, off-the-shelf solution. His supplement regimen is highly personalized, focusing on specific minerals, electrolytes, and the active form of vitamin B12 to support his demanding workout schedule. Furthermore, his use of medically-supervised Testosterone Replacement Therapy (TRT) highlights the lengths required to maintain his physique and recover from extreme physical exertion. Combined with a consistent, high-calorie, and high-protein diet, these supplements provide the critical support system that helps him achieve and maintain his superhuman on-screen presence. For anyone considering a similar path, consulting with a doctor or nutritionist is essential before attempting such a rigorous regimen. For more details on Ritchson's regimen, visit Men's Health.
