The 3 Supplements I Can't Live Without (and Why You Shouldn't Either!)

Navigating the world of fitness can feel overwhelming, especially when you're trying to figure out which supplements are actually worth your time—and money. After all, our bodies deserve the best care, but our wallets? Not so much. So, after tons of research and some real talk with friends and fellow gym-goers, I narrowed it down to three must-haves that are now an essential part of my routine: Creatine, Protein, and Electrolytes.

Let’s dive into why these three have earned a permanent spot in my life.

1. Creatine, daily.

I’ll be honest—I used to think creatine was just for bodybuilders with dreams of getting jacked. I had no interest in looking overly muscular—I just wanted to feel toned and strong. But after digging deeper, I quickly realized how wrong I was. Creatine isn't just for athletes or people lifting heavy weights. It’s for anyone wanting to boost energy, support muscle growth, and improve performance—whether you're just starting out or already lifting those weights like a pro.

• The benefits: Creatine helps your muscle cells produce more energy, which leads to better performance during those high-intensity exercises. It also helps with muscle growth, reduces fatigue, and keeps you feeling less tired throughout the day. Honestly, it’s a game-changer. You don’t have to take my word for it, though—just do a quick Google search, and you'll see the many benefits it offers!
  
  
• How much to take: I started with a loading phase (10 grams per day) for about 14 days, then dropped down to a maintenance dose of 5 grams daily. And guess what? I didn’t just take it on workout days. Creatine should be part of your routine every day, even on rest days.
  
  
• When to take it: On workout days, it’s best to take creatine just before or right after your workout to maximize the benefits. On rest days, timing isn't as critical, so just work it into your day.

After a few months, I’ve noticed a visible difference. My arms have gotten stronger, more defined, and I've received more compliments than I ever thought possible. Creatine has definitely helped me achieve the toned look I was going for. For an easy way to get your creatine fix, check out the Flat Tummy Pre-Workout, which packs 3g of creatine per serving—making it even easier to stay consistent.

† Maintenance dose of 2-5g/day creatine following an initial loading period is recommended for significant improvements in exercise and muscle growth.

2. Protein: Fueling My Body All Day, Every Day

I’ve always known that protein is essential after a workout, but it wasn't until I really dove into the science behind it that I realized just how crucial it is for overall health and fitness. Protein isn’t just for muscle repair—it plays a massive role in everything from metabolism to fat burning. Who knew?

• The Benefits:
  • Reduces hunger and cravings
  • Builds lean muscle mass
  • Boosts metabolism and fat burning
  • Supports overall strength and recovery
    
    
• How much to take: The amount of protein you need depends on your body weight, activity level, and goals. After consulting with my trainer, we calculated that I needed around 135g of protein daily. Not a small number, right? But with the right approach, it’s completely manageable.
  
  
• When to take it: To make it easier, I split my daily intake into 5 meals/snacks, aiming for around 20-40g of protein each time. I quickly realized that if I focused on protein for each meal, I felt fuller for longer and stayed on track. On days when I craved something indulgent (hello, pizza!), I’d double up on my protein shake, making sure to get at least 40g of protein per meal. This keeps me satisfied and avoids those temptation-filled moments!

I love using Flat Tummy’s Protein Shakes, which now pack 25g of smooth, easily dissolvable whey protein per serving. It’s the perfect quick fix when I need to hit my protein goal without the fuss. Learn more about the benefits of this specific protein powder here.

3. Electrolytes, Because I Sweat.

When it comes to sweating, I don’t just get a “glistening glow.” No, I sweat like I’ve just stepped out of a pool. So, hydration is key for me, and I made sure to add electrolytes to my supplement routine to help balance my fluids and maintain peak performance. 

• The benefits: Electrolytes are essential for hydration, muscle function, and they help prevent cramps—something I definitely don’t want to experience during a workout. Plus, if you’re a heavy sweater like me, it’s even more important to replenish these lost minerals.
  
  
• How much to take: I usually follow the recommended serving size on my electrolyte supplement. Easy peasy. And, of course, I make sure I’m drinking at least 3 litres of water each day.
  
  
• When to take it: To prep my body for a workout, I sip on my electrolytes about 30 minutes before I hit the gym. But get this, Flat Tummy’s Pre-Workout contains 4 essential electrolytes, so I’m making the supplement switch!

Final Thoughts: What Works for Me

I know that everyone’s body and fitness journey are unique, so what works for me might not be the perfect fit for you. However, after months of trial and error, I’ve found Flat Tummy High Protein Shakes, Creatine and Electrolytes to be the perfect addition to my routine. Moving forward, I’ll be adding Flat Tummy Pre Workout ft. creatine and electrolytes to my routine, so I get the most out of my supplements.