A Supplement Stack That Can Power Your Active Routine

5 min read

IN A PERFECT world, all of your nutrition would come from whole foods packed with the macro and micronutrients your body needs to perform optimally in the gym, at work, and on the road. But modern life is far from perfect, which is why supplements can be a crucial tool for health-minded men and women.

“Specific medical conditions, food sensitivities and allergies, and caloric needs may make it more difficult to get nutrients only from food,” says Adiana Castro, RDN, a New York-based dietitian specializing in gut health. “Additionally, other factors like specific medical conditions, food sensitivities and allergies, and caloric needs may make it more difficult to get nutrients only from food.”

For example, a person following a vegan or vegetarian diet may benefit from adding creatine—which tends to be a helpful compound found in meat, while someone using a GLP-1 medication may turn to protein powder to help protect lean muscle mass. Meanwhile, athletes with higher training demands may need more protein and electrolytes to support performance and recovery.

The right sports-nutrition products can help close that gap. The challenge is knowing which ones are actually worth using. Browsing online or walking down the health-food aisle can be overwhelming, with hundreds of options all claiming to support energy, strength, and recovery.

The good news: You don’t need dozens of pills and powders every day to look, feel, and perform your best. A few key staples, backed by research and widely used by athletes and active people, will do the trick. Here’s a NOW Sports supplement stack that will help you train, travel, and recover with more confidence.

Protein

LET’S FACE IT: Protein is the “It” nutrient right now, and for good reason. Research suggests that getting enough of it can help limit age-related muscle loss, improve strength, and control appetite by helping you feel full longer.

“Protein supplements can be a great way to add more nutrition when you’re short on time and trying to increase lean muscle mass,” Castro says. “Consuming enough protein will increase lean muscle, which is a strong predictor of healthspan and lifespan.”

Castro suggests that both men and women aim for at least 20 grams of protein per meal to support muscle building and exercise recovery and promote satiety. Daily goals will differ, though, from one person to another. “Protein needs are based on weight, activity, and body composition goals,” she says. “Men tend to need a higher daily protein intake since their weight and body composition goals may be different.”

Because hitting protein targets through food alone can be challenging (that’s a lot of eggs and chicken breasts!), supplementing is an easy way to hit your goals. There are several types of protein powders available, and each offers distinct benefits. “Whey, egg, and pea protein are all complete protein sources and have their advantages,” Castro says. “Whey protein is abundant in leucine, an amino acid that helps build muscle and helps with recovery. Egg protein is a great option for those wanting a non-dairy option. Yellow pea protein is plant- and vegan-based and gentle on digestion.”

Creatine

FEW (IF ANY) sports-nutrition products carry the cachet of creatine. Made from three different amino acids, it’s found naturally in foods like seafood and red meat. But it’s extremely challenging—if not impossible—to consume all the creatine you need each day. That’s where supplements come in. Creatine supplements can improve athletic performance, increase muscle mass, and help reduce dehydration and muscle cramping during exercise.* “Creatine is one of the most well-researched and studied supplements,” says Castro. “It helps produce more energy during exercise by optimizing creatine stores in the muscle.* More energy leads to improved strength, power, and muscle mass.*”

For most people, five grams per day is the standard creatine dose. And creatine isn’t just for men. “Women have lower natural creatine stores, so supplementation can be especially helpful,” Castro says. “In addition, despite what you may have heard, you don’t need to gradually build up with creatine—start with a full dose and continue with that amount.”

Creatine monohydrate is the most common and widely studied form of the supplement, with both vegan and non-vegan options available; both are chemically identical and equally safe and effective. Castro adds that staying well hydrated can help prevent digestive discomfort, and that creatine should be taken at least an hour before or after caffeine, since combining the two may reduce its effectiveness.

Electrolytes

ELECTROLYTES ARE MINERALS in your body’s fluids that help regulate key processes like muscle contraction and hydration. About 60 percent of an adult’s body is made up of water, which means electrolytes are involved in virtually every cell and system.

“Electrolytes come from both supplements and foods,” Castro says. “They can be especially helpful if you’re dehydrated. Athletes who sweat a lot and train in extreme heat can also benefit from adding electrolytes to their water.”

Electrolyte supplements typically combine sodium, magnesium, potassium, calcium, chloride, and phosphate. When mixed into a drink, they help the body absorb and retain the right amount of fluid—an essential part of functions like circulation and heart rhythm. Losing too many electrolytes without replacing them can lead to dehydration, fatigue, brain fog, nausea, and dizziness.

Electrolyte supplements offer a simple way to support hydration—especially during longer workouts or when you’re sweating more. Bottled electrolyte drinks, powders, and tablets that mix into water all make it easy to replace what’s lost and keep fluids moving where your body needs them.

Importance of Third Party Testing

WHEN ASSESSING DIFFERENT supplement brands, it’s important to remember that, unlike pharmaceuticals, the supplement industry isn’t heavily regulated and operates with limited oversight, Castro says. “Consumers need to be fully aware of the contents of a supplement to ensure quality, purity, and bioavailability,” she adds. “Third-party testing fills in the gaps by keeping companies transparent about the components of their products. It builds trust, confidence, and credibility with consumers.”

You can tell whether a product has been third-party tested by looking for seals and certifications. NOW Sports makes it easy to shop for third-party tested products by Informed Sport—just go HERE.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.