The US’ top supplement expert takes 3 —but only when he’s busy. They boost his health and help him recover post-workout.

Fiber supplement

Pasiakos sometimes takes a fiber supplement, such as psyllium husk or inulin, when he’s traveling.

Fiber, which is found in plant foods, feeds the “good” microbes in the gut microbiome, the trillions of bacteria, viruses, and fungi that live in the colon lining. These microscopic creatures influence overall health and are thought to impact everything from how well you can fight off a cold to your mood. Fiber is also essential for smooth digestion.

Taking fiber supplements, however, isn’t the same as getting it from food sources as they don’t contain the vitamins, minerals and other nutrients that fiber-rich foods do, according to Mayo Clinic. But they can be helpful for people struggling to consume enough.

Fiber supplements can cause bloating and gas, at least at first, and people with stomach problems should talk to a healthcare professional before taking them, according to the clinic.

Protein supplement

Exercise is very important to Pasiakos and he likes to consume some protein after a workout because the amino acids stimulate muscle repair and recovery, he said.

His preference would be to have a high-protein meal, but when his schedule makes that impossible, he’ll take a supplement.

“If I know that I’ll have a long space or duration between meals or if I know I don’t have access to food in and around the exercise session, I’ll make sure that I have some form of supplemental protein available for me,” he said.

He’s not picky about the type of protein supplement and said that whey protein, pea protein, plant protein, and even a glass of milk will suffice. “They’re all good,” he said.