But research increasingly suggests that supplements can offer promising benefits. They’re particularly effective if you fine-tune them to your unique needs and goals, said Foster, founder and head coach of the People’s Athletic Club,<\/a> which offers virtual and NYC-based training.<\/p>\n He told Business Insider that if he were spending $100 on supplements, he’d buy three staples to improve his nutrition and performance.<\/p>\n Creatine: for muscle and brain health<\/p>\n Foster said one of his top picks is a fitness supplement<\/a> that’s recently become a massive trend, thanks to multiple benefits backed by science.<\/p>\n \n Every time Gabby publishes a story, you’ll get an alert straight to your inbox!\n <\/p>\n \n Stay connected to Gabby and get more of their work as it publishes.\n <\/p>\n “Creatine supplementation has just blown up in interest over the last two years,” he said. “If it were discovered today, it would be a banned substance because it’s just really, really effective.”<\/p>\n Creatine isn’t a steroid. It’s a combination of amino acids that our bodies naturally produce to provide energy to muscle tissue. Supplementing with creatine helps ensure your muscles have enough fuel when you hit the gym.<\/p>\n Foster said he notices a difference when he’s taking creatine regularly <\/a>because he can manage another rep or two in a workout before getting tired.<\/p>\n “The telltale sign is you feel like you have a little extra oomph,” he said.<\/p>\n What to buy<\/p>\n Product: Creatine monohydrate<\/p>\n Cost: ~$25 for 50 servings (about 50 cents per serving)<\/p>\n Pro tip: Look for third-party-tested versions that contain a single ingredient in powder form to make sure you’re getting what you paid for at the right dose.<\/p>\n There’s also emerging evidence that creatine is a brain-boosting supplement<\/a>. Researchers think it works by providing energy to the brain to help mitigate stressors\u00a0like\u00a0those from aging and sleep deprivation, but studies are still underway to learn more.<\/p>\n Protein: for muscle and metabolism<\/p>\n Next, Foster recommends pairing creatine with a reliable protein powder<\/a>.<\/p>\n While it’s possible to get enough protein<\/a> through diet alone, a good protein powder can make it more convenient and easier on your digestive system.<\/p>\n Supplements can help support a busy workout schedule, making it more convenient to get protein after the gym, said Ben Foster, head coach of the People’s Athletic Club.\u00a0<\/p>\n Courtesy of Ben Foster<\/p>\n With a huge variety of brands available, it’s important to read labels carefully. “Name recognition alone is not enough to go off,” he said.<\/p>\n Steer clear of “proprietary blends” that don’t disclose the ingredients you’re getting, or in what amounts.<\/p>\n Aim for recognizable protein sources like whey, brown rice, egg white, or pea, and start by trying a few options to find what works best for your digestion.<\/p>\n What to buy<\/p>\n Product: Protein powder<\/p>\n Cost: ~$50 for 25-30 servings ( ~$1.60 – $2 per serving)<\/p>\n Pro tip: Get all your essential amino acids through a complete protein like whey or a combination of brown rice and pea proteins.<\/p>\n However, even the best supplement can’t replace overall healthy habits.<\/p>\n “Of course, none of this matters if you don’t have those big rocks in place of general nutrition, sleep, stress,” Foster said.<\/p>\n Fiber: for healthy digestion<\/p>\n Rounding out Foster’s list is fiber, a nutrient that feeds beneficial bacteria in the digestive system.<\/p>\n You can get fiber in foods like beans, whole grains, berries, seeds, and some veggies, but most of us don’t eat enough.<\/p>\n![\"GabbyLandsverkpic\"\/](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2026\/03\/1774632849_597_5d0bb34f2516e9143c4563af.jpeg\")
<\/p>\n<\/p>\n