Protein powder
Whey or plant protein used to hit a daily protein target
Not a magic supplement, just a convenient way to reach a protein target that is hard to hit from meals alone, particularly at breakfast or after training. Whey is the most studied; pea, rice and soy blends work fine for people avoiding dairy. Third-party testing matters more than the marketing on the tub.
People on record
Sorted by strength of stance
Does it: documented as part of their own routine. Recommends: explicitly advises other people to do it. Discusses: covered it substantively without clear personal adoption; this can include criticism or disagreement.
Exercise physiologist · Perform podcast
Whey sits in what he calls his big three, the supplements he says he uses most, both personally and with clients. After a three-hour night he doubles the protein scoop on purpose, so there is less physical room for the burgers and fries the day pulls him toward.
Source: Perform: How to Boost Your Metabolism & Burn Fat- Chris BumsteadDoes it
Bodybuilder · Six-time Classic Physique Mr. Olympia
A RAW Nutrition ready-to-drink protein shake, taken as a snack, is one of the six things he lists for staying on track while traveling, between a healthy bowl at lunch and steak for dinner. RAW Nutrition is the supplement company he co-owns, so the brand choice is his own.
Source: The Standard newsletter: How to Master Your Mindset - Dwayne JohnsonDoes it
Actor and former WWE champion · The Rock
Describing his 22-week Hercules diet to TRAIN in 2016, he listed one protein shake a day, drunk after training, alongside glutamine and branched chain amino acids. Whole food did most of the work: egg whites, filet, chicken, fish, oatmeal and rice, all weighed and measured.
Source: TRAIN: Dwayne Johnson On Why Nutrition Is The Key To Bulking - Jennifer AnistonDoes it
Actor · Friends and The Morning Show
Her usual breakfast is a shake. She laid out the contents for TODAY in 2016: some sort of pure protein, bananas, blueberries, frozen cherries, stevia, a greens mix, maca powder and a little cacao. Then a workout of some kind.
Source: TODAY: Drink hot water with lemon? Here are 6 things Jennifer Aniston does each morning - Jocko WillinkDoes it
Retired Navy SEAL officer · Jocko Podcast
Shakes around training, a straightforward way to hit a daily protein target.
Source: Jocko Podcast - Layne NortonDoes it
Nutrition scientist and powerlifter · Biolayne
Uses whey as needed to reach his daily protein total and says there is nothing magical about it; it is simply a high-quality, cheap and convenient protein source. He ranks whey in his top tier of supplements.
Source: FoundMyFitness: Dr. Layne Norton on Building Muscle - LeBron JamesDoes it
Basketball player · NBA all-time leading scorer
A protein shake from Mancias goes down right after every game, before he eats. Mancias explained the choice: a plant protein with almond milk and fruit rather than heavy whey, because he wants clean calories absorbed in the first half hour and avoids animal products for the first hour after a game.
Source: The Tim Ferriss Show #349 transcript: LeBron James and Mike Mancias - Mark HymanDoes it
Physician · The Dr. Hyman Show · author of Young Forever
Goat whey is his pick, blended into the healthy aging shake he uses around strength training. He argues that plant protein alone rarely delivers enough leucine to build muscle unless amino acids are added.
Source: The Doctor's Farmacy: The Benefits Of Strength Training And How to Get Started - Mark WahlbergDoes it
Actor and producer · The 2:30 a.m. daily routine
His own brand. He co-founded Performance Inspired Nutrition, a line of whey protein powders and bars, with Tom Dowd, and says people know he would not endorse a product that was not part of his lifestyle. The brand page, not he, supplies the story about frustration with synthetic ingredients.
Source: Performance Inspired Nutrition: Mark Wahlberg - Peter AttiaDoes it
Physician · The Drive · author of Outlive
High-quality whey after training is the practical way he hits a high daily protein target.
Source: The Tim Ferriss Show #661 transcript - Ray MakerDoes it
Sports tech reviewer · DC Rainmaker
Optimum Nutrition Gold Standard whey is the only protein on his 2025 list, sitting in the crossover section with no commentary attached. He bought it himself, as he says he did with everything on the list that is not flagged as a partner product.
Source: dcrainmaker.com: The 2025 Swim/Bike/Run Gear I Use List - Rich RollDoes it
Ultra-endurance athlete · The Rich Roll Podcast
Plant protein powder goes into a post-workout smoothie, and he says a scoop a day or every other day is plenty.
Source: richroll.com: FAQ - Tom BradyDoes it
Former NFL quarterback · The TB12 Method
By his own account he drinks four or five protein shakes on a game day. First a fruit, nut and seed smoothie. Then, after training, plant protein in almond milk.
Source: CNBC Make It: What NFL star Tom Brady eats and drinks before a big game - Greg DoucetteRecommends
Coach and IFBB pro · Harder Than Last Time
Advising athletes training through Ramadan, he put eggs and whey protein in the fast-digesting camp for the meal that breaks the fast, next to fruit and rice. Slower protein such as steak he saved for the pre-dawn meal, so amino acids keep releasing through the day.
Source: The New Arab: How to stay in shape during Ramadan lockdown - Jeff NippardRecommends
Natural bodybuilder · Science-based lifting
Whey sits in his Tier 1 of supplements as a convenient way to hit a daily protein target at any time of day, and he points vegan lifters toward pea and rice blends for their amino acid profile. Casein before bed, he adds, might have some merit.
Source: jeffnippard.com blog: How To Build Muscle And Lose Fat At The Same Time: Step By Step Explained (Body Recomposition) - Rhonda PatrickRecommends
Biomedical scientist · FoundMyFitness
An unflavored grass-fed whey isolate is her pick for protein, with a note that she has no affiliation with the brand. She has covered leucine thresholds and anabolic resistance with age.
Source: FoundMyFitness: foods to build muscle - Chris HemsworthDiscusses
Actor · Limitless and Centr
A shoot-day diary published by Centr shows a green shake with protein at 8am and a post-workout shake of vegetable protein, BCAAs and vitamin C. Centr calls a protein shake a staple of the muscle-building plan; no brand is named.
Source: Centr: Chris Hemsworth's workout routine to build muscle - Novak DjokovicDiscusses
Tennis player · Record 24 Grand Slam singles titles
A protein drink goes down immediately after that gym hour to aid recovery, according to the same summary of the book.
Source: EssentiallySports: All You Need To Know About Novak Djokovic's Training Routine
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Other entries filed under fitness or longevity.
- Supplement$$$Cheap: Roughly under $50, or under $15/month.
Collagen protein
Hydrolyzed collagen peptides stirred into hot drinks or shakes
On record from 2 of 62 tracked people: 2 do it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Resistance training
Lifting weights 2-4 times a week to build and hold muscle
On record from 43 of 62 tracked people: 37 do it, 4 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Protein-forward eating
Roughly 1g of protein per pound of target bodyweight, spread across meals
On record from 21 of 62 tracked people: 15 do it, 5 recommend it, 1 has discussed it - ProtocolFREE, no cost
Zone 2 cardio
Easy aerobic work you can hold a conversation through, 3+ hours a week
On record from 12 of 62 tracked people: 5 do it, 5 recommend it, 2 have discussed it - Protocol$$$Cheap: Roughly under $50, or under $15/month.
Cycling
Steady riding, outdoors or on a stationary bike, as daily low-intensity cardio
On record from 9 of 62 tracked people: 9 do it - ProtocolFREE, no cost
Stability and mobility work
Daily joint, foot and breathing work to keep strength usable
On record from 8 of 62 tracked people: 7 do it, 1 has discussed it
Supplement entry · notes paraphrased from cited sources, quoted excerpts copied from the transcript they link to. Not medical advice. Not affiliated with, endorsed by, or reviewed by anyone listed. How this works.