A regular exercise routine is one of the best habits you can establish to protect your health. However, many people can forget that in order to reap the maximum benefits of a fitness regimen, it is equally necessary to develop healthy eating habits.

But even if you try to eat well and exercise often, life can still get in the way and leave your nutrition levels falling short of your goals. If you’re worried that your plate is coming up half empty on the nutrients gauge, don’t worry any longer: Nutritional supplements are here to fill in the gaps. 

In this article, we’ll discuss some of the most common fitness and nutrition supplements and why you might want to try them. There’s something for everyone when it comes to supplements, and there’s nothing to lose by giving them a shot. 


Studies show that the majority of Americans regularly fall short of meeting their recommended daily protein intake. There’s no excuse for this, given the rich variety of protein sources we have at our disposal. 

For an average adult man around 140 pounds, nutritionists recommend a daily protein intake of approximately 0.36 grams per pound (or 0.8 grams per kilogram) of body weight. So for a man weighing 140 pounds, about 50 grams of protein per day is his recommended allotment.

It doesn’t sound like that amount would be too difficult to achieve, yet studies show that the majority of Americans regularly fall short of meeting their recommended daily protein intake. There’s no excuse for this, given the rich variety of protein sources we have at our disposal. 

Whey protein powder is an easy and affordable source of protein, especially for people in a hurry or on the go. The protein is derived from a byproduct of dairy milk, called whey, that is extremely low in fat and carbs but high in protein. It’s the same stuff that’s found in cheese and yogurt, which are decent sources of protein, but can be easy to overeat given their respective fat and sugar content. 

Just one scoop of whey protein powder generally provides between 15-20 grams of high-quality, fast-digesting protein. It’s a great option for breakfast or after a workout, which tends to be the times that your muscles need quick energy to repair and get stronger. 

As an added bonus, there are a ton of delicious whey protein flavors, from strawberry to chocolate to peanut butter and even cookies and cream! Try it mixed with milk, or blended into a smoothie with some fresh fruit, juice, and ice cubes.


From joint health to hormonal function, there’s no shortage of benefits when it comes to omega-3 fatty acids. Although fish oil tablets and capsules have been criticized for their “fishy” aftertaste, modern products have managed to do away with this negative side effect without sacrificing any of the health benefit.

Omega-3 fatty acids are derived from fish such as salmon and cod, but studies in humans have shown their consumption to be effective in reducing tissue inflammation and lowering cholesterol. 

Even if you don’t struggle with inflammation or high cholesterol, there is still an advantage to consuming omega-3 fish oil. Healthy individuals can become even healthier thanks to fish oil’s ability to improve cardiovascular function, reduce risk of heart disease, and even improve memory.


When foods are fermented, they produce microorganisms called probiotics. These tiny organisms have been shown to improve the health of your gut by balancing out the good and bad types of bacteria that naturally line the digestive tract. 

In addition to improving digestion, probiotics have been shown to aid in weight loss, immune function, disease prevention, mental health treatment, and increased energy levels.


You’ve probably heard that green tea is a health supplement because it contains antioxidants, but have you heard of matcha? Just one serving of this vibrant green plant powder packs the same amount of cell-protecting strength as 10 cups of green tea. 

Because it contains caffeine — about half that of a standard cup of coffee — matcha also improves energy levels, boosts metabolism, and functions as a natural focus aid. 

There are a plethora of supplements on the health market, but if you’re exercising often, eating a balanced diet, and incorporating one or all of the goodies on this list, then you shouldn’t need to do much else to feel like your best self.

If you’re interested in trying one or all of these supplements or learning how a fast and easy exercise routine can immensely benefit your health, please contact QuickHIT Fitness Lab today!