Supplements – Performance

I’m often asked what supplements I use, so I compiled the list below of some of my favorites that are in my pantry now and that I use almost daily!

  • I’m going to start with Amino Acids because I believe they are VERY important to maintaining and building muscle – regardless of age, but ESPECIALLY important if you’re over 30.  one of my favorites is KION Essential Amino Acids because it’s a science-backed formula containing all 9 essential amino acids (EAAs). These are the building blocks your body needs for muscle protein synthesis (MPS), which helps maintain muscle health as you age. Also, Kion Aminos provide:
    • Complete EAA Formula: Provides all 9 essential amino acids your body can’t produce on its own.
    • Optimal Absorption: Designed for easy absorption to maximize MPS benefits.
    • Science-Backed: Formulated based on over 20 years of EAA research.
    • Gentle on Your Gut: Free of artificial ingredients, sugar, caffeine, and common allergens.

  •  And, unlike other muscle-building supplements, Kion Essential Aminos won’t cause jitters or harm your gut health. It comes in delicious natural flavors,  making it a convenient and effective way to support your muscles as you age. The  powder comes in 4 flavors, but they also offer capsules, if that’s your thing.
  • Another excellent product for amino acids is BODYHealth. They also make amino acid capsules and powder and are a high quality product.
  • You may have noticed how often I use Perfect Keto’s Collagen Protein Powder with MCT Oil in my recipes. Perfect Keto has several flavors I really love –like chocolate and strawberry. They are perfectly sweetened with stevia!


  • The other protein powder brand I use frequently is Truvani. It’s one of the cleanest products available with limited ingredients.
  • I supplement with Nutricost Performance’ Creatine a couple times a year for 8-10 week “building” cycles. Nutricost is a reasonably priced reputable brand. I mix Creatine with a protein shake or collagen protein (Ancient Nutrition) drink post-workout.


  • On my heavier training days, I take PURE Glutamine . I use PURE because it mixes well and the brand is legit. This, too, goes into protein shakes or my daily water “mix”.
  • I have to be vigilant with protein intake or I don’t get enough. Couple that with an inflammatory issue with egg whites and the simple fact I am just not hungry in the morning can make adequate protein intake challenging. I found that I really enjoy Ancient Nutrition’s Multi-Collagen Powder…it mixes well with water and I often add some “reds” to my thermos and that’s what I sip on (& refill) throughout the day.
  • PB Fit adds a nice peanut-y flavor to shakes and things I bake. I use it when I’m trying to cut a few calories.
  • Last, I like the plain, no flavor Great Lakes Collagen Peptides Powder Supplement for Skin, Hair, Nails, Joints. I add it to shakes and in most of my baked desserts and treats to beef up the protein.


A note to my friends: Please check with your nutritional counsel for your personal supplementation program recommendations. What I am showing above is what I use and have found works best for my personal health and workout program. Therefore, any statements regarding dietary supplements have not been evaluated by the FDA and are not intended to diagnose, treat, cure, or prevent any disease or health condition.