Tom Holland has rebuilt his frame for the camera more than once, and unlike most superhero transformations, his is unusually well documented. A former Billy Elliot stage dancer with a gymnast's base, he was never naturally big. To fill out the Spider-Man suit he worked with London trainer George Ashwell, who set a goal of adding roughly 7kg of lean muscle in a six week window without piling on body fat, leaning on functional movements rather than pure bodybuilding lifts and finishing sessions with recovery time on the treatment table (source). By the time of Spider-Man: No Way Home he had shifted to near daily HIIT with Duffy Gaver, the trainer behind Brad Pitt in Troy and Chris Hemsworth as Thor, including a punishing ascending rep circuit of pull-ups, dips, push-ups, sit-ups and squats (source).
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What makes Holland genuinely useful for a supplement breakdown is that he has talked openly about how he eats and what he takes. This article is an independent editorial reconstruction of the type of stack that sits behind a lean Spider-Man build, assembled from his own public comments and from evidence-based basics. It is not a list he has endorsed or designed, and nothing here implies he uses any specific brand or supports routines.club or the products linked below.
What he has actually said
Holland's diet is simpler than the physique suggests. In a Men's Health Eat Like feature he walked through a normal day: porridge topped with berries and nuts to start, cod or chicken as his main proteins, and potatoes in any form as his favourite carbohydrate (source). On supplements he was direct, describing himself as being on "a pretty steady flow of creatine and protein," and adding that he takes "a protein shake in the morning filled with all the minerals and vitamins" (source). When he is not bulking he often skips lunch and eats dinner at his brother Sam's, and he sums his approach up as roughly 80% diet and 20% training, noting that his body's default is to lose weight if he stops eating and lifting.
That gives us three things he genuinely relies on: whey protein, creatine, and a vitamin and mineral base built into his morning shake. Those form the core of the list below. Everything after them is our editorial read of the well-studied basics that logically fit a physique built on lean protein, high training volume and single-digit body fat, not claims about what he personally buys.
The trainer's blueprint
Ashwell did not hand Holland an exotic plan. He built on the actor's existing habits and scaled the portions, landing on a simple two fist rule: every meal carried two fist-sized servings of protein, two of carbohydrates and two of vegetables, with lean protein and quality carbs prioritised above all else (source). Holland batch-cooked cod and chicken in advance so hitting the protein target never came down to willpower in the moment. That is the real engine of his build, and it is exactly why the supporting picks here are boring by design. A protein powder helps hit that two fist protein target on chaotic filming days. Creatine monohydrate is the most researched strength and lean-mass supplement in existence. A daily vitamin and mineral base quietly covers the gaps that a repetitive, high-volume whole-food diet tends to leave behind.
How to build a stack like it
To reverse-engineer the fuel behind a Spider-Man build, start with the documented trio and layer on the essentials that suit hard training. Whey protein is the anchor, mirroring his morning shake and making the daily protein number easy to reach. Creatine monohydrate at five grams a day is the single highest-value addition for strength and muscle retention, and the research says to take it every day, not only on training days. From there the logic is straightforward: omega-3s suit anyone whose protein leans on fish and poultry, vitamin D3 addresses the most common deficiency in people who work indoors, and magnesium supports the deep sleep and recovery that daily HIIT burns through. An electrolyte mix earns its place on sweat-heavy circuit days, and collagen is a reasonable joint-support pick given the parkour, wire work and gymnastics his roles demand.
None of this is medical advice. It is a reconstruction of the category of stack behind a documented physique, not a prescription and not an endorsement of any brand. If you take medication or have a health condition, talk to your doctor before starting anything new, and keep Holland's own emphasis in mind: the food does the heavy lifting, and the supplements only fill the edges.
Beyond the documented core, a few evidence-based basics round out a lean, high-volume build like his.
The complete list
Frequently asked questions
What supplements does Tom Holland take?
In a Men's Health interview he said he keeps a steady flow of creatine and protein, and drinks a morning protein shake filled with vitamins and minerals. He has not published a full branded stack, so the other items here are an editorial reconstruction of evidence-based basics that fit his build.
Does Tom Holland take creatine?
Yes. He has said directly that he is on a pretty steady flow of creatine and protein to support his training, usually taken around his daily morning shake.
What does Tom Holland eat to stay lean?
Porridge with berries and nuts plus a shake for breakfast, cod or chicken for protein, and potatoes for carbs. He often skips lunch when he is not bulking and eats dinner at his brother Sam's, and he says results are about 80% diet.
What protein powder does Tom Holland use?
He has not named a brand. He drinks a protein shake every morning and builds meals around lean protein like cod and chicken, following his trainer's two fist portion rule. Any quality whey fills that role.