Personal trainer Ben Foster, founder of the People's Athletic Club, has outlined how he would spend $100 on supplements for optimal fitness and health. Once a self-described "supplement minimalist," Foster now advocates for targeted supplementation based on scientific evidence and individual needs.
He told Business Insider that his strategy focuses on three core products: creatine, protein powder, and fiber. Foster emphasises that while supplements can enhance results, they cannot replace foundational healthy habits like proper nutrition, sleep, and stress management.
Creatine: The Performance and Brain Booster
Foster's top recommendation is creatine monohydrate, a supplement he says has seen a surge in popularity over the last two years. "If it were discovered today, it would be a banned substance because it's just really, really effective," he stated.
Creatine is a combination of amino acids naturally produced by the body to provide energy to muscles. Supplementation helps ensure muscles have adequate fuel during workouts. Foster notes a tangible difference, allowing for "another rep or two" before fatigue sets in. "The telltale sign is you feel like you have a little extra oomph," he said.
Emerging research also suggests cognitive benefits, with studies indicating creatine may improve brain function by providing energy to mitigate stressors like ageing and sleep deprivation.
Product & Cost: Creatine monohydrate powder, approximately $25 for 50 servings (about 50 cents per serving). Foster advises choosing third-party tested, single-ingredient powders for accurate dosing.
Protein Powder for Convenience and Digestion
Foster pairs creatine with a reliable protein powder. While sufficient protein can be obtained through diet, a powder offers convenience and can be easier on the digestive system.
With a vast market of brands, he stresses the importance of scrutinising labels. "Name recognition alone is not enough to go off," Foster warned, advising consumers to avoid "proprietary blends" that do not disclose specific ingredient amounts.
He recommends looking for recognisable, complete protein sources like whey, or a combination such as brown rice and pea protein, to ensure intake of all essential amino acids.
Product & Cost: Protein powder, approximately $50 for 25-30 servings ($1.60 - $2 per serving).
Fiber for Gut Health and Longevity
The third staple is fiber, a nutrient that feeds beneficial gut bacteria. Most people do not consume enough through foods like beans, whole grains, and berries.
Adequate fiber supports fitness goals by promoting a healthy gut and metabolism and is linked to a lower long-term risk of serious illnesses, including heart disease and colorectal cancer.
Foster recommends starting slowly with supplements to allow the body to adjust and minimise potential gastrointestinal side effects. Consulting a doctor or dietitian can help identify the best type, such as psyllium husk or a blend.
Product & Cost: Fiber blends cost around $25 for 20-30 servings (~$1 per serving), while single ingredients like psyllium husk can cost as little as $15 for 70 servings (less than 20 cents per serving).
What to Avoid and Personalised Advice
Foster cautioned against expensive "superfood" powders like greens supplements (e.g., AG1), labelling much of the hype as marketing with no solid evidence for fitness or health benefits.
He concluded that individual responses vary, and the best use of $100 could be a full blood panel to identify specific deficiencies. "If you're deficient in something, that's going to be the best bang for your buck," Foster said.