We asked a personal trainer how he would spend $100 on supplements. Here’s what he bought.

Personal trainer Ben Foster describes himself as a “supplementalist”.

He’ll stick to a few tried-and-true basics of supplements for fitness and general health, without delving into the vast world of powders, pills, and shakes.

But research is increasingly suggesting that supplements can offer promising benefits. They’re especially effective if you tailor them to your specific needs and goals, said Foster, founder and head coach of People’s Athletic Club, which offers virtual and NYC-based training.

He told Business Insider that if he were to spend $100 on supplements, he would buy three staples to improve his nutrition and performance.

Creatine: For muscle and brain health

Foster said one of his top picks is a fitness supplement that’s become a big trend lately, thanks to its many science-backed benefits.

“Creatine supplementation has grown in interest over the past two years,” he said. “If it was discovered today, it would be a banned substance because it’s really, really effective.”

Creatine is not a steroid. It is a combination of amino acids that our body naturally uses to provide energy to muscle tissue. Supplementing with creatine helps make sure your muscles have enough fuel when you hit the gym.

Foster said he notices a difference when he takes creatine regularly because he can manage another rep or two in a workout before tiring.

“The telltale sign is that you feel like you have a little extra oomph,” he said.

There is also evidence that creatine is a brain-enhancing supplement. Researchers think it works by providing energy to the brain to help reduce stressors such as aging and sleep deprivation, but studies are still underway to learn more.

Protein: For muscles and metabolism

Next, Foster recommends pairing creatine with a reliable protein powder.

While it is possible to get enough protein through food alone, a good protein powder can make it much easier and easier on your digestive system.

With so many brands available, it’s important to read labels carefully. “Name recognition alone is not enough to get going,” he said.

Steer clear of “proprietary compounds” that don’t reveal the ingredients you’re getting, or in what amounts.

Aim for recognizable protein sources like chickpeas, brown rice, egg whites, or peas, and start by trying a few options to find what works best for your digestion.

However, even the best supplements cannot replace all healthy habits.

“Of course, none of that matters if you don’t have these big rocks in place of general nutrition, sleep, stress,” Foster said.

Fiber: For healthy digestion

On Foster’s list is fiber, a nutrient that feeds beneficial bacteria in the digestive system.

You can get fiber in foods like beans, whole grains, dairy, seeds and some vegetables, but most of us don’t eat enough of it.

Getting enough fiber can support fitness goals, such as building muscle and burning fat, while keeping your gut and metabolism healthy. Fiber is also important for long-term health because it is associated with a lower risk of serious diseases such as heart disease and colorectal cancer.

Foster recommends starting slowly with fiber supplements to give your body time to adjust and minimize potential gastrointestinal side effects.

Kind regards

A few other Foster supplements mentioned for specific health purposes are as follows:

• Omega 3 Fatty acids that help protect the heart and brain and reduce inflammation.
• Vitamin D – An essential nutrient for a healthy immune system, you may be missing out if you don’t get enough sun.
• Bicarb – An inexpensive version of baking soda that can help competitive athletes stave off fatigue during intense workouts.

Your response to supplements may vary, especially when it comes to specific vitamins or minerals you may be deficient in.

“What might be the right answer is to spend that $100 on a full blood panel,” Foster said. “If you’re missing something, this is going to be the best bang for your buck.”