How Ben Shelton uses creatine, protein, and one brutal deep core exercise to build power

How Ben Shelton uses creatine, protein, and one brutal deep core exercise to build power Tennis phenom Ben Shelton claimed victory after a four-hour marathon match at the 2026 US Open. He said his training for stamina and explosive power paid off. Photo by Leonardo MUNOZ / AFP via Getty Images For nearly four and a half hours, Ben Shelton battled Spain's Carlos Alcaraz in a quarterfinals marathon.More than a million viewers tuned in to the late-night match, one of the most-watched at the 2026 US Open. Fans were on the edge of their seats until around 3:30 a.m. on September 9, when the American finally claimed victory. Some joked about calling in sick to work after.For Shelton, it was "another day at the office.""The more you build up your match count, you build up your tolerance to playing that long; it starts to feel normal," he told Business Insider.The 23-year-old, coached by his dad, former ATP champ Bryan Shelton, went pro in 2022 and now ranks fourth in the world.Shelton has no plans to slow down, he said in our interview about his partnership with Thorne supplements. For the rising star, career longevity is as much a priority as winning matches now.He shared details of his intense training regimen and how every set, rep, and drill is an investment in the long game."Many of the decisions that we make are choices not just for today, but for a long-term goal," Shelton said. "I know I'm not in my prime yet. I know I'm building toward something."Exercises for explosive powerFor a pro tennis player, Shelton was late to the sport. He grew up trying a little of everything — football, baseball, basketball, and swimming. It turns out to be an advantage, helping him build a versatile skillset before specializing in tennis. His current training builds on his well-rounded athletic foundation by focusing on specific movement patterns for his tennis game.That means a lot of single-sided exercises, like Bulgarian split squats, to hone balance and power on one leg at a time, ideal for agility. "Bulgarians," as Shelton calls them, are perfect if you like feeling the burn. To do them, elevate one foot behind you onto a bench or box, bend the standing leg to 90 degrees, then straighten it, keeping your torso upright and engaging the glutes and quads. For more of a challenge, hold a weight, such as a dumbbell or kettlebell, in one or both hands.To cultivate explosive power, Shelton uses plyometric moves like mini-hurdle hops and box jumps. Both types of exercise help ensure he has the engine to power through long, grueling sessions on the court.He also takes his core training and stability seriously, repping out his "least favorite exercise in the world," the Copenhagen plank, to work the hip adductors, obliques, and deep abs.It's a brutal variation on a side plank that involves balancing your top leg on a bench and lifting your hips to create a straight line from your foot to your shoulder. The bottom leg hovers under the bench — you need to use your inner thigh muscles to keep it off the ground."No matter how many times you do them, they still suck," Shelton said. "If you're going to be a pro athlete, you've got to be used to doing things that you don't enjoy."The isometric hold in the plank — creating muscle tension from a static position — helps to strengthen small stabilizer muscles, joints, and tendons to prevent injury."A lot of serious injuries start with small ones or start with a different part of the body that makes you compensate," Shelton said. "Staying on top of the little things is really important."Shelton's muscle-building supplement stackOff the court and outside the gym, Shelton said he focuses on the basics like good sleep and good nutrition.From there, he said, adding supplements gives him an extra edge that adds up to better performance over time."When you are consistent and build up over months or years, it really does start making a huge difference," he said.Shelton's supplement stack includes:Whey protein: a convenient, easily-digestible strategy to get enough protein for muscle growth and recovery.Creatine powder: an affordable, multi-purpose boost to the body's energy stores to support muscle-building and brain health.Magnesium: a mineral that helps regulate the nervous system, supporting healthy sleep.Electrolytes: to replenish the nutrients lost through sweating to prevent dehydration and muscle cramps.Daily multivitamin: as insurance against nutritional deficiencies and to shore up the immune system.Down time: watching movies and workout datesShelton's schedule isn't all business.In his free time, he indulges in being a bit of a couch potato."I'm a homebody," he said. "I've watched more movies this year than probably anybody. I'm a pretty simple person."He also unwinds by spending quality time with his girlfriend, Trinity Rodman, of the US Women's National Team. Tennis and soccer have similar off-seasons, so the pair use that time to work out together, in addition to supporting each other at competitions."I'll come out to her practice and play soccer with her, and she'll come out to mine and play tennis, and it's really enjoyable to be able to experience those things together," Shelton said. "I've learned from her how to enjoy myself more and take myself less seriously at times." This article is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your qualified physician or healthcare provider. Read next Gabby is a Health Correspondent with a focus on nutrition, fitness, longevity, and all things performance.Her coverage spans from the daily routines of top athletes like Michael Phelps and Coco Gauff to the latest cutting-edge science on building muscle to the rise of peptides, supplements, and GLP medications. She loves a deep dive into fitness subcultures, health companies, or the science behind managing and preventing disease, particularly early-onset cancers. Gabby has a background in investigative journalism (previously contributing research for an investigation on correctional healthcare for the New Yorker).In her free time, she likes lifting heavy, running fast, and playing roller derby for Gotham in New York City.Send story ideas and tips to glandsverk@businessinsider.com.Expertise/InterestsLongevity: how to dial in a daily routine to invest in long-term health, and what makes some of the longest-living people on earth active and vibrant as they age.Performance science: training techniques for goals ranging from muscle-building (hypertrophy), general physical preparedness, endurance, and injury prevention, especially for fitness beginners. Cancer research: unpacking the science behind why certain cancers are on the rise in younger people, how it's affecting the world around us, and what we can do about it. Healthy eating: how to navigate conflicting and contradictory advice across trends like protein-maxxing, intermittent fasting, and the Mediterranean, Nordic, and MIND diets.Medical weight loss: how emerging science around treatments like GLP medications are shaping the connections between food, weight, and health. Digital wellness: investigating how telehealth is changing access to healthcare, including through peptides, hormones, and direct-to-consumer lab tests. Strength sports, including Olympic weightlifting, powerlifting, Hyrox, and CrossFit. Highlights:These twins' lives were identical, until one got colon cancer at 21Trouble in MAHA Land: They hoped RFK Jr. would help their kids with autism. 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