Kirk Bondad's Rigorous 20-Supplement Daily Routine During Mister International 2025
Mister International 2025 Kirk Bondad has revealed the extensive supplement regimen that helped him maintain peak performance during the global pageant, taking over 20 different supplements daily as part of a carefully crafted routine designed for the demanding competition environment.
In an exclusive interview with GMA News Online, the Filipino titleholder shared that his daily supplement routine required at least 10 minutes each morning to organize dozens of capsules and powders that he packed into zip-lock bags for convenience.
"I think, every single day, it has to be at least 10 minutes for me to dissect the supplements that I had. Because I was taking, like, 20 plus supplements in my pageant routine. I couldn't bring all the containers with me, so I put them all into zip lockers," Bondad explained.
The Science Behind High-Stress Competition
According to Bondad, the demanding nature of international pageant competition creates unique physiological challenges that require careful nutritional management. The limited calorie intake, minimal sleep, and extremely low body fat percentage made his body highly sensitive to everything he consumed.
"When you are so depleted of calories and sleep and you are such in a low body fat percentage, everything that you put in your body is detrimental to your performance, your mood, your energy, your focus," he noted. "So, you have to be super diligent with really anything that goes between your teeth because you want to perform on a high level, and this is a very high-stress environment."
Strategic Supplement Categories
Bondad's supplement protocol, developed through over 15 years of personal research beginning at age 14, targets seven key areas: beauty benefits, sleep and stress management, cognition, physical performance, metabolism, joint inflammation, and gut health.
Key supplements in his regimen include creatine for mental sharpness and productivity despite sleep deprivation, fish oil for anti-inflammatory benefits and cellular health support, and magnesium glycinate for stress management and recovery.
"This is a product of me just self-experimenting on myself and self-educating myself on this matter for like the past 15 years or so," Bondad shared. "I wanted to get the best supplements for the best bang for the buck."
Skin Health Considerations
Food choices played an equally critical role in Bondad's routine, particularly due to his sensitive skin. He avoided fried foods, seed oils, and high sugar content to prevent immediate breakouts.
"When I eat fried food or anything like seed oil-related or eat a lot of sugar, I break out immediately," he explained. "That's why supplements help because you take supplements like, for example, turmeric powder as a very anti-inflammatory component to your body, and acne is inflammation on your skin."
Medical Professional's Perspective
Dr. Maricar Madridejos Esculto-Khan acknowledged that supplements can benefit individuals with specific deficiencies or increased physical demands, but emphasized they are not universally necessary.
In her medical assessment, she stressed that nutrients are best obtained from a balanced, varied diet, and that excessive supplementation may not provide additional benefits. She cautioned against unsupervised supplement use, noting potential risks including improper dosing, drug interactions, and unnecessary expenses.
"Even if they're 'supplements,' they can still have adverse effects. They could interact with medicines you're already taking, affect the results of your lab tests, or create new health problems," Dr. Esculto-Khan warned.
The medical professional strongly recommended consulting healthcare providers before beginning any supplement regimen to ensure proper guidance on necessity, dosage, and duration.
Bondad's disciplined approach to nutrition and supplementation reflects the dedication required at the highest levels of international competition, while highlighting the importance of professional medical guidance in supplement use.