{"id":301873,"date":"2026-01-24T20:26:22","date_gmt":"2026-01-24T20:26:22","guid":{"rendered":"https:\/\/www.europesays.com\/ie\/301873\/"},"modified":"2026-01-24T20:26:22","modified_gmt":"2026-01-24T20:26:22","slug":"a-supplement-stack-that-can-power-your-active-routine","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/ie\/301873\/","title":{"rendered":"A Supplement Stack That Can Power Your Active Routine"},"content":{"rendered":"

IN A PERFECT<\/strong> 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.<\/p>\n

\u201cSpecific medical conditions, food sensitivities and allergies, and caloric needs may make it more difficult to get nutrients only from food,\u201d says Adiana Castro, RDN, a New York-based dietitian specializing in gut health. \u201cAdditionally, other factors like specific medical conditions, food sensitivities and allergies, and caloric needs may make it more difficult to get nutrients only from food.\u201d<\/p>\n

For example, a person following a vegan or vegetarian diet may benefit from adding creatine\u2014which 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.<\/p>\n

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.<\/p>\n

The good news: You don\u2019t 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\u2019s a NOW Sports<\/a> supplement stack that will help you train, travel, and recover with more confidence.<\/p>\n

Protein<\/p>\n

LET\u2019S FACE IT<\/strong>:<\/strong> Protein is the \u201cIt\u201d nutrient right now, and for good reason. Research<\/a> suggests that getting enough of it can help limit age-related muscle loss, improve strength, and control appetite by helping you feel full longer. <\/p>\n

\u201cProtein supplements can be a great way to add more nutrition when you\u2019re short on time and trying to increase lean muscle mass,\u201d Castro says. \u201cConsuming enough protein will increase lean muscle, which is a strong predictor of healthspan and lifespan.\u201d<\/p>\n

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. \u201cProtein needs are based on weight, activity, and body composition goals,\u201d she says. \u201cMen tend to need a higher daily protein intake since their weight and body composition goals may be different.\u201d<\/p>\n

Because hitting protein targets through food alone can be challenging (that\u2019s 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. \u201cWhey, egg, and pea protein are all complete protein sources and have their advantages,\u201d Castro says. \u201cWhey 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.\u201d
<\/p>\n

\"Whey<\/a>Whey Protein Isolate Powder\"Egg<\/a>\"Organic<\/a>Organic Pea Protein PowderCreatine<\/p>\n

FEW (IF ANY)<\/strong> sports-nutrition products carry the cachet of creatine. Made from three different amino acids, it\u2019s found naturally in foods like seafood and red meat. But it\u2019s extremely challenging\u2014if not impossible\u2014to consume all the creatine you need each day. That\u2019s where supplements come in. Creatine supplements<\/a> can improve athletic performance, increase muscle mass, and help reduce dehydration and muscle cramping during exercise.* \u201cCreatine is one of the most well-researched and studied supplements,\u201d says Castro. \u201cIt helps produce more energy during exercise by optimizing creatine stores in the muscle.* More energy leads to improved strength, power, and muscle mass.*\u201d<\/p>\n

For most people, five grams per day<\/a> is the standard creatine dose. And creatine isn\u2019t just for men. \u201cWomen have lower natural creatine stores, so supplementation can be especially helpful,\u201d Castro says. \u201cIn addition, despite what you may have heard, you don\u2019t need to gradually build up with creatine\u2014start with a full dose and continue with that amount.\u201d<\/p>\n

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.<\/p>\n

\"Creatine<\/a>Creatine Monohydrate Powder\"Kre-Alkalyn\u00ae<\/a>Kre-Alkalyn\u00ae Creatine Veg CapsulesElectrolytes<\/p>\n

ELECTROLYTES ARE MINERALS<\/strong> in your body\u2019s fluids that help regulate key processes like muscle contraction and hydration. About 60 percent<\/a> of an adult\u2019s body is made up of water, which means electrolytes are involved in virtually every cell and system.<\/p>\n

\u201cElectrolytes come from both supplements and foods,\u201d Castro says. \u201cThey can be especially helpful if you\u2019re dehydrated. Athletes who sweat a lot and train in extreme heat can also benefit from adding electrolytes to their water.\u201d<\/p>\n

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\u2014an essential part of functions like circulation and heart rhythm. Losing too many electrolytes<\/a> without replacing them can lead to dehydration, fatigue, brain fog, nausea, and dizziness.<\/p>\n

Electrolyte supplements offer a simple way to support hydration\u2014especially during longer workouts or when you\u2019re sweating more. Bottled electrolyte drinks, powders, and tablets that mix into water all make it easy to replace what\u2019s lost and keep fluids moving where your body needs them.<\/p>\n

\"Effer-Hydrate<\/a>Effer-Hydrate Lemon Lime Electrolyte TabletsImportance of Third Party Testing<\/p>\n

WHEN ASSESSING DIFFERENT<\/strong> supplement brands, it\u2019s important to remember that, unlike pharmaceuticals, the supplement industry isn\u2019t heavily regulated and operates with limited oversight, Castro says. \u201cConsumers need to be fully aware of the contents of a supplement to ensure quality, purity, and bioavailability,\u201d she adds. \u201cThird-party testing fills in the gaps by keeping companies transparent about the components of their products. It builds trust, confidence, and credibility with consumers.\u201d<\/p>\n

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\u2014just go HERE<\/a>.<\/p>\n

*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.<\/p>\n

\"Headshot<\/p>\n

Elizabeth Millard is a freelance writer focusing on health, wellness, fitness, and food.\u00a0<\/p>\n","protected":false},"excerpt":{"rendered":"IN A PERFECT world, all of your nutrition would come from whole foods packed with the macro and…\n","protected":false},"author":2,"featured_media":301874,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[277],"tags":[13649,18,9374,135,19,17,148881,508,2890,170,3013],"class_list":{"0":"post-301873","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-nutrition","8":"tag-creatine","9":"tag-eire","10":"tag-electrolytes","11":"tag-health","12":"tag-ie","13":"tag-ireland","14":"tag-now-foods","15":"tag-nutrition","16":"tag-partnerships","17":"tag-protein","18":"tag-supplements"},"share_on_mastodon":{"url":"https:\/\/pubeurope.com\/@ie\/115951959112002703","error":""},"_links":{"self":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts\/301873","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/comments?post=301873"}],"version-history":[{"count":0,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/posts\/301873\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/media\/301874"}],"wp:attachment":[{"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/media?parent=301873"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/categories?post=301873"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.europesays.com\/ie\/wp-json\/wp\/v2\/tags?post=301873"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}