If you’re a dad trying to stay in shape, you know the rhythm. You’re not chasing elite-athlete status. You’re chasing the ability to carry your kid and a car seat at the same time without pulling something. You’re squeezing in workouts between meetings. You’re trying to build a future where your joints still work and you don’t feel like a wreck every Monday.

That is the spirit of the Dad Day training routine. A few strength sessions each week. Some mobility. A little yoga. Maybe a HIIT class that immediately makes you regret saying yes.

So when Gnarly Nutrition sent us a stack of their essentials, we put them into our very official, extremely scientific Dad Day testing loop:
Does this make training simpler, and does it help us feel like better versions of ourselves?

Here’s what we learned.

Baseline Omega-3: The Habit We Actually Stuck To

Most of us on the team fall into the same category with fish oil. We know we should take it, and then two days later we forget it exists. Gnarly’s Omega-3 stood out because it was simple, clean tasting, and didn’t add any mental friction.

It paired well with heavier training days and mornings after broken sleep. If you’re trying to build one small, reliable daily habit, this one fades into your routine in the best way.

Vegan Protein (Golden Milk): The Unexpected Favorite

None of us expected this to be the winner. Some of us aren’t even golden milk people. But this one hits different. Smooth, warm, not too sweet, and honestly kind of comforting. It became an easy nighttime recovery drink, a lighter option on off-days, and a secret weapon in overnight oats. This was the one several of us said we’d buy again without hesitation.

Grass-Fed Whey (Chocolate): The Classic That Does Its Job

You want whey to be simple. No sludge. No weird aftertaste. No “I immediately regret drinking this” aftermath. Gnarly’s grass-fed whey checked the boxes. Perfect post-lift, clutch on mornings when breakfast was optimistic thinking, and just easy to mix and move on with your day.

If you’re trying to increase protein without overthinking it, this one fits into real life effortlessly.

Electrolyte Powder: The Sleeper Hit of the Week

Here’s the quiet MVP. Gnarly’s electrolytes are light, refreshing, and not syrupy like most sports drinks. They helped after cardio, during sauna sessions, in the mid-afternoon slump, and on those mornings where dehydration hits harder than your toddler jumping on your stomach at 6 a.m.

This one made several of us feel noticeably better fast, which is a rare win.

The Real Test: How It Works as a System

The individual products worked well, but the real strength showed up when they were used together.

  • Omega-3 for recovery

  • Whey on strength days

  • Vegan Protein on lighter or evening training

  • Electrolytes for hydration and energy regulation

No supplement replaces sleep, whole food, or actually stretching, but this lineup helped smooth out the peaks and valleys of a dad’s weekly routine. More consistency. Less guesswork. Less feeling wrecked.

So Is Gnarly Worth It for Dads?

Short answer: yes.

What we liked most is that Gnarly isn’t trying to sell you a fantasy. Their stuff is clean, uncomplicated, and built for people who want to stay healthy without adding extra chaos to their day. That feels aligned with what most dads actually want: steady progress, stronger bodies, and habits that don’t fall apart the moment life gets busy.

If you want a simple upgrade to your current routine without becoming the guy who travels with a pill organizer the size of a suitcase, this lineup is a great place to start.