Gachau Njoroge has tried almost everything the fitness world offers. But after more than a decade in the game, his most trusted supplements are surprisingly simple. In this interview, he breaks down the three basics he refuses to drop.
Photo: Fit Savanna
In the world of fitness, experience is priceless. After years of training, experimenting, and cutting through industry noise, you eventually learn what truly works and what's just hype.
This perfectly describes Gachau Njoroge, known for his no-nonsense approach to training and for helping popularize Hood Intensity Training (HIT) alongside his friend Ragu Wallace.
He's also one of the few athletes who speaks openly about his history with PEDs, offering a level of transparency rarely seen in the fitness space.
Gachau has spent over a decade refining both his physique and his understanding of supplementation.
Over the weekend, I sat down with him at Smart Gyms Karen to discuss the supplements he considers absolutely essential.
Given his experience with performance-enhancing drugs, I expected his list to revolve around "super-supps." Surprisingly, not a single PED made the cut.
Instead, he emphasized the importance of foundational supplements; the basics that matter no matter what else you're taking.
"People think PEDs are magic, but without the basics dialed in, you're leaving gains on the table."
Gachau Njoroge
According to Gachau, the three supplements he never removes from his stack are omega-3, creatine monohydrate, and magnesium.
When I asked Gachau why omega-3s were in his stack, he said that for him, they're a recovery tool as much as they are a longevity supplement.
"Omega-3 zimenisaidia sana na inflammation na recovery. Ukiwa consistent, they really help you recover faster."
Gachau Njoroge
From a scientific standpoint, this makes perfect sense. Omega-3s are known for reducing inflammation and supporting joint health, two areas lifters constantly struggle with.
A recent meta-analysis also links EPA and DHA to improved whole-body protein synthesis (not the same as muscle protein synthesis), which becomes even more important for athletes training at high intensities or using enhancement protocols.
Omega-3s are highly underrated among fitness enthusiasts, especially in Kenya. They are one of the few supplements that support both performance and overall health.
If you have been following Gachau for a while, you know that he used to make jokes about natural athletes, calling them "creatine gringos."
Surprisingly, Gachau insisted that creatine was a must on his list. Coming from someone who has been using PEDs since 2019, this highlights the importance of creatine for any gym-goer.
"Creatine offers an ATP boost, especially since recently I have been trying to cut down on my PED use."
Gachau Njoroge
Scientifically, creatine remains the most studied performance supplement in the world, consistently shown to increase strength, power output, training volume, and even muscle fullness through improved cell hydration.
It works by supporting the body's phosphocreatine system, allowing faster ATP regeneration during heavy lifts and explosive movements.
Whether you're a beginner or advanced lifter, enhanced or natural, creatine makes every training session more productive. And no, unlike PEDs, its benefits don't fade when you stop using it.
Magnesium might be a surprise pick for most people, but not for Gachau. "Magnesium inanisaidia na recovery, muscle function, relaxation, na sleep. Ni kitu watu wengi wanakosa," he said.
And he's right. Many lifters unknowingly run low on magnesium, especially those who sweat heavily or train intensely.
Research shows that magnesium supports over 300 processes in the body, including nerve function, muscle contraction, energy production, and muscle protein synthesis (MPS).
It plays a major role in sleep quality and stress regulation, both of which directly affect recovery and performance.
Magnesium won't give you a pump or add kilos to your bench this week. However, it builds the foundation for consistent progress.
A good night's sleep, fewer cramps, better relaxation, and smoother muscle function may not sound flashy, but they're game-changing when stacked over months and years.
Its significance is that, in lifting, the athlete who recovers better grows better. Magnesium quietly helps you do exactly that.
After ten-plus years in the gym, Gachau's supplement philosophy is surprisingly simple: the basics still matter the most.
Omega-3s, creatine, and magnesium aren't flashy, and they don't promise overnight transformations. But they deliver real, measurable benefits that compound over time.
In a fitness culture obsessed with shortcuts, his perspective is a reminder that even enhanced athletes rely on fundamentals to stay healthy, strong, and progressing.
Gachau's honesty about PEDs makes his emphasis on these three supplements even more significant.
It shows that no amount of enhancement replaces proper recovery, foundational nutrition, and smart training.
These essentials do not just support performance; they support longevity, something every lifter eventually values.
Edited and proofread by Grace Njoroge, Copy Editor, Fit Savanna.
Medical Disclaimer: The information provided in this article is for informational purposes only. It does not constitute medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider regarding any questions about supplementation or a medical condition.
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