Dr. Jason Snibbe doesn’t take a laundry list of buzzy supplements each morning — he swears by three to build muscle and keep his bones healthy.
The official orthopedic surgeon of the LA Clippers, who also did Kris Jenner’s hip replacement, told Business Insider that we naturally lose muscle mass as we age. Strength training can help maintain muscle and bone density, which in turn helps us stay mobile and strong as we age.
“If you don’t maintain that muscle mass, moving around and being mobile can be very, very difficult,” Snibbe, 53, said.
To build muscle, Snibbe lifts weights three times a week and aims to eat a high-protein diet — aided by the following supplements.
Creatine
Snibbe takes creatine to help build muscle: a link backed by thousands of high-quality studies. The supplement du-jour has long been popular among gym bros, but is becoming more mainstream amid growing evidence of other benefits, such as preserving brain function.
The body naturally produces creatine, a building block of the molecule ATP, which gives our cells energy. We can also get it from eating proteins, like red meat and seafood.
Creatine supplements are thought to provide cells with extra energy to push a little harder in the gym and build muscle faster.
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Whey protein powder
Snibbe sometimes adds whey protein powder to a smoothie or mixes it with water for a lunchtime drink.
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Protein is the building block of muscle. “You can work out until the cows come home, but you really have to keep the protein intake high in your system to maintain that muscle mass,” Snibbe said.
He weighs 240 pounds and aims to consume one gram of protein per pound of body weight, which he struggles to get from his diet alone, despite eating plenty of eggs, fish, and meat.
Dietitians typically recommend people get their nutrients from food, but say protein powder can be useful in a pinch.
Vitamin D
For overall bone health, Snibbe takes vitamin D. “I think everyone should be taking vitamin D,” he said.
It plays a crucial role in maintaining healthy bones by enabling the body to absorb calcium and phosphorus, the building blocks of bones. Symptoms of low vitamin D levels include fatigue, bone and muscle pain, as well as changes in mood.
Vitamin D is found in some foods, including leafy greens, oily fish, and egg yolks, and sunlight stimulates the body’s production of it. In darker months, it’s common for people to become deficient, and experts typically recommend those who live in colder climates to supplement vitamin D from around October to March.
“We are working inside. We’re not getting enough sunlight, and so most of us are deficient in vitamin D,” Snibbe said.
