My 4 Favorite Supplements
After 30 Years, These Are Still in My Cabinet
As an exercise physiologist, certified sports nutritionist, and author of Swim, Bike, Run – Eat, I’ve spent decades testing, studying, and experimenting with supplements.
I was a PowerBar-sponsored athlete for years and worked with some of the biggest brands in the industry, including Gatorade’s Sports Science Institute. I also served as a contract writer on sports nutrition for both Vega and Men’s Journal, covering everything from performance supplements to real-food fueling strategies.
Companies have been sending me their latest pills, powders, and potions for as long as I can remember, everything from CBD concoctions and pickle juice shots to testosterone-loaded bovine extract pills (yes, really). I’ve tried most of them. I buy almost none.
Why? Because despite the hype, most supplements are unnecessary when you eat a well-balanced diet. Real food always comes first.
But there are a few exceptions, four, to be exact, that have earned a permanent spot in my routine.
Let’s start at the beginning.
What Is a Supplement, Really?
By definition, a supplement is exactly what it sounds like: something that supplements your diet. It is not a replacement. It is not a shortcut. It is not a substitute for eating vegetables, getting fiber, or drinking enough water.
Unfortunately, many people treat supplements like magic pills that will make up for a lifestyle lacking in sleep, movement, or nutrition. That’s not how this works. Nature is amazing, and no lab on Earth can replicate the full spectrum of benefits you get from a plate of colorful vegetables or a piece of wild-caught salmon.
Still, a handful of supplements can offer meaningful support, especially if they’re backed by decades of science. These are the four I trust and use regularly:
1. Protein Powder / Shakes
Why I Use It: Because even with a dialed-in diet, I don’t always hit my protein target through food alone, especially when I’m on the go or training hard. That’s when I reach for high-quality powders or ready-made shakes.
A Quick Flashback: Anyone remember Myoplex? It was one of the hottest protein powders of the late ’90s, part of Bill Phillips’ wildly popular Body-for-LIFE transformation program. I was all in. I bought Myoplex, followed the program, and was even a national finalist in the transformation contest. Somewhere in my files, I still have the “before” and “after” photos. I’ll share them in a future column.
Physiological Benefits: Protein is the building block of muscle. We begin to lose muscle mass as early as our 30s (sarcopenia), and strength training plus adequate protein is the best defense. It also supports tissue repair, immune health, and helps manage appetite.
Science Check: A 2020 meta-analysis in the British Journal of Sports Medicine found that protein supplementation significantly boosts muscle mass and strength when paired with resistance training.
2. Caffeine
Why I Use It: Because it works. Caffeine powers my early-morning workouts, sharpens my focus during writing sessions, and gives me an edge during long endurance efforts.
Physiological & Cognitive Benefits: Caffeine is one of the most effective and reliable ergogenic aids. It can reduce perceived effort, mobilize fat stores, and boost endurance and strength. It also enhances reaction time, alertness, and cognitive performance, especially when you’re sleep-deprived.
Caffeine’s benefits go beyond energy and performance; it’s also been linked to long-term brain health. Research suggests that regular caffeine consumption may reduce the risk of neurodegenerative diseases like Parkinson’s and Alzheimer’s, thanks to its protective effects on the central nervous system.
Science Check: According to the International Society of Sports Nutrition (ISSN), caffeine consistently improves both endurance and high-intensity performance, with cognitive benefits that extend to better decision-making under stress. Beyond the gym, caffeine may also offer long-term neurological protection. One large prospective study found that individuals with the highest caffeine intake had a 37% lower risk of developing Parkinson’s disease compared to non-drinkers (CND Life Sciences, 2023).
3. Creatine
Why I Use It: Because it works for both body and brain. I started using creatine when it first came to market in the U.S. in the early ’90s. Anyone remember Phosphagen from EAS? That tiny bottle cost almost $60 at the time, a small fortune for a young personal trainer just starting his career, but I bought it anyway. That, and the Myoplex, were staples during my Body-for-LIFE transformation days.
Physiological & Cognitive Benefits: Creatine helps you generate ATP, your body’s quick energy source, so you can perform better during short bursts of high-intensity effort, whether you're lifting, sprinting, or powering through a tough workout. It increases muscle volume, strength, and recovery. On the cognitive side, it’s been shown to support brain energy metabolism and may protect against neurological decline.
Science Check: A 2022 review in Nutrients highlighted creatine’s emerging role in improving working memory, cognitive processing, and reducing mental fatigue, especially in older adults or sleep-deprived individuals.
4. Multivitamin
Why I Use It: Because even a great diet isn’t perfect. A multivitamin acts as a simple insurance policy, filling in the nutritional gaps that inevitably pop up, especially during heavy training or travel.
Physiological Benefits: A quality multivitamin can support immune health, energy production, and muscle function. While it won’t make you superhuman, it ensures you're not deficient in key micronutrients like magnesium, vitamin D, and zinc.
Science Check: According to the Harvard T.H. Chan School of Public Health, multivitamins are useful for covering common nutrient shortfalls, particularly in people with dietary restrictions, high stress levels, or elevated activity demands.
Final Thoughts
After 30+ years in this industry, racing, coaching, researching, consulting, I’ve seen more supplement fads than I can count. But these four have stood the test of time. Not because they’re trendy, but because they’re backed by science, proven in practice, and useful for real-world results.
No powder or pill can replace whole foods, movement or recovery. But the right supplement can give you that extra edge, safely, affordably, and effectively.
More stories (and those Body-for-LIFE photos) coming soon.
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And let me know in the comments—what’s in your supplement cabinet?