Personal trainer Ben Foster was once known as a “supplement minimalist,” adhering to just a few fundamental supplements for fitness and overall health without delving deeply into the vast array of powders, pills, and shakes.
However, increasing research indicates that supplements can provide significant advantages, particularly when tailored to individual needs and objectives. Foster, founder and head coach of the People’s Athletic Club, which offers both virtual and NYC-based training, emphasizes this point.
He told Business Insider that if he were to invest $100 in supplements, he would prioritize three key items to enhance his nutrition and performance.
Creatine: for muscle and brain health
Among his top recommendations is a fitness supplement that has surged in popularity due to its multiple science-backed benefits.
“Creatine supplementation has exploded in interest over the last two years,” he remarked. “If it were discovered today, it would likely be banned because it’s so incredibly effective.”
Creatine is not a steroid; instead, it consists of a combination of amino acids naturally produced by our bodies to fuel muscle tissue. Supplementing with creatine ensures that your muscles maintain adequate energy during workouts.
Foster shared that he feels a noticeable difference when he consistently takes creatine, allowing him to push out an additional rep or two before fatigue sets in.
“The telltale sign is when you feel that extra boost,” he explained.
Emerging research also suggests that creatine might serve as a brain-boosting supplement. Scientists believe it may provide energy to the brain, mitigating stressors from aging and sleep deprivation, though further studies are ongoing.
Protein: for muscle and metabolism
Next, Foster suggests complementing creatine with a quality protein powder.
While obtaining sufficient protein through diet is possible, a good protein powder can simplify the process and ease digestion.
Courtesy of Ben Foster
Given the vast array of brands available, it’s crucial to read labels carefully. “Brand recognition alone isn’t sufficient,” he advised.
Avoid products with “proprietary blends” that do not disclose ingredient contents or their quantities.
Seek recognizable protein sources such as whey, brown rice, egg white, or pea, and consider trying various options to identify what works best for your digestive system.
Nonetheless, even the best supplements cannot substitute for a healthy lifestyle.
“Ultimately, none of this matters if you haven’t established the foundational elements of nutrition, sleep, and stress management,” Foster emphasized.
Fiber: for healthy digestion
Foster rounds out his recommendations with fiber, an essential nutrient that nourishes beneficial gut bacteria.
Fiber can be found in foods such as beans, whole grains, berries, seeds, and certain vegetables, but most individuals do not receive enough of it.
Adequate fiber intake supports fitness goals like muscle growth and fat loss by promoting gut health and metabolic function. It is also linked to a reduced risk of serious health conditions, including heart disease and colorectal cancer.
Foster advises starting slowly with fiber supplements to allow your body to adjust and minimize potential gastrointestinal issues.
Honorable mentions
Foster also mentioned several other supplements for specific health objectives:
- Omega-3s — These fatty acids benefit heart and brain health while reducing inflammation.
- Vitamin D — An essential nutrient for immune function, particularly important for those with limited sun exposure.
- Bicarb — A costly version of baking soda that may help competitive athletes delay fatigue during intense workouts.
Your response to supplements can vary, especially concerning specific vitamins or minerals that you may be lacking.
“A blood panel may be a worthwhile investment for the $100,” Foster suggested. “Identifying deficiencies can provide the best value for your money.”
