By Dani & Tim – Original Strength Institute, Fuquay-Varina, NC
If you’ve been part of the OSI family for any length of time, you know we like to keep things simple — in training, in life, and yes, even in supplements.
There’s a lot of noise out there about what to take, when to take it, and why. But here at the Original Strength Institute in Fuquay-Varina, we stick to the essentials, the things that actually make a difference in how you move, recover, and feel.
These are the same four supplements that Tim and I personally use, recommend, and keep stocked right here at OSI. No BS… just solid, trusted products that support the way you live and train.
- Before we get too deep here in supplements, we always recommend you do some research on your own personal health needs and if you’ve got anything out of the normal going on in your own body, you should consult your doctor before taking any supplements.
Creatine for Strength, Focus & Brain Health
If we had to pick one supplement that almost everyone at OSI should be taking, it’s creatine.
And no — it’s not just for bodybuilders or twenty-somethings trying to bulk up. It’s for humans who want to stay strong, sharp, and energized — for life.
Creatine is one of the most studied and proven supplements in existence. It helps your body make and recycle ATP, which is basically the energy your muscles and brain use to function.
That means:
- More muscle strength and power — you’ll lift heavier, sprint faster, and recover quicker.
- Better energy and endurance — both in the gym and throughout your day.
- Sharper focus and mental clarity — because your brain uses just as much ATP as your muscles.
Research shows that creatine not only enhances physical performance, but also supports cognitive health — improving memory, focus, and even mental resilience under stress. It’s being studied for its potential to protect the brain as we age and to reduce fatigue and “brain fog.”
In other words, creatine isn’t just helping you crush your workouts — it’s helping you stay alert, think clearer, and feel more like you. And to be honest, this is actually the first thing I noticed when I started taking creatine regularly… I literally felt I was more focused and clear.
We carry high-quality creatine from Thorne and Jocko, both brands we trust for purity and performance.
It’s tasteless, easy to mix into your morning coffee, shake, or even water — and consistency is what really matters.
How to take it: 5-10 grams daily, any time that fits your routine.
- If you want to go hardcore, you can do what we do and just shoot the powder then chug your water right after. I think it makes it a little easier for me sometimes!
Protein for Recovery & Muscle Growth
You’ve heard us say it a hundred times: you can’t out-train poor nutrition — and one of the biggest gaps we see in our members’ nutrition is protein.
Protein is what your body uses to repair and rebuild muscle tissue, keep your metabolism humming, and support healthy hormones and immune function. Whether your goal is strength, fat loss, longevity, or just feeling awesome, this is one supplement almost everyone can benefit from.
At OSI, we carry several clean, high-quality options — but we’re especially big fans of Jocko protein because it’s simple, pure, and tastes great (which makes it way easier to actually stick with).
- Jocko Mölk Protein Powder – Made with grass-fed whey protein, no artificial junk, and naturally sweetened with monk fruit. It mixes easily, tastes good, and digests smoothly. Perfect for post-workout recovery or as a quick on-the-go meal.
- Jocko Mölk Drinks – Ready-to-drink protein shakes that taste like a treat but are packed with 30g of protein and real ingredients. Great for busy mornings, travel days, or when you just need fuel fast.
Tips for getting enough protein:
- Start your day with it. Add a scoop to your coffee, smoothie, or oats.
- Aim for protein at every meal — it keeps you full and balanced.
- Keep a few Jocko Ready Drinks in your fridge, gym bag, or car for those “too busy to cook” moments.
You don’t need to chase perfection — you just need to be consistent. Getting enough protein each day can dramatically improve how you feel, recover, and perform. And when it tastes good and supports your goals, it’s an easy win.
Magnesium Glycinate for Sleep & Recovery
If there’s one supplement that quietly changes everything — it’s magnesium. It’s not flashy, but it’s foundational.
Most people don’t realize how much magnesium impacts everything from sleep to soreness to stress. It’s involved in over 300 biochemical reactions in your body — from muscle function and heart rhythm to hormone balance and energy production.
At OSI, we personally use and recommend Thorne Magnesium Glycinate — a form that’s gentle, highly absorbable, and perfect for daily use.
Magnesium glycinate (sometimes called bisglycinate) is magnesium bound to the amino acid glycine, which makes it easy on your stomach and helps your body actually absorb and use it effectively. It’s the calm, steady support your nervous system needs when you’re training hard, juggling stress, or just trying to sleep better.
Why magnesium matters for OSI members:
- Better recovery: Helps muscles relax after training and reduces cramping or tightness.
- Deeper, more restorative sleep: Calms your nervous system, lowers cortisol, and helps you truly wind down.
- Stress and mood support: When magnesium levels drop, your body’s stress response spikes — leading to fatigue, irritability, and poor sleep.
Many of us train hard, drink coffee, and live busy lives — all things that can deplete magnesium levels. Replenishing it helps your body get back to balance, improving everything from muscle function to mood regulation.
How we take it: 1-2 capsules of Thorne Magnesium Glycinate about an hour before bed. It’s a simple nightly routine that helps you recover, relax, and rest deeply — so you’re ready to move well again tomorrow.
Collagen for Joint Health & Mobility
Collagen is one of those underrated supplements that quietly supports almost everything we care about at OSI — movement, strength, recovery, and how we feel in our skin.
As we age, our natural collagen production declines. That can lead to achy joints, slower recovery, weaker connective tissue, and even changes in skin and hair. Supplementing with collagen helps your body rebuild and strengthen those connective tissues — keeping you moving freely and feeling strong.
We love BUBS Collagen because it’s clean, flavorless, and dissolves perfectly. It blends seamlessly into coffee, tea, or smoothies — no clumps, no taste, just results.
Why we use it:
- Supports joint health and mobility — think knees, hips, shoulders.
- Aids recovery from heavy training or repetitive movement.
- Promotes healthy skin, hair, and nails.
How to get it in:
- Stir a scoop into your morning coffee — you won’t even know it’s there.
- Add it to smoothies, oatmeal, or post-workout shakes.
- Combine it with your protein powder for an all-in-one daily recovery boost.
- Do Tim’s method of mixing it with some fresh orange juice (it’s interesting, but hey, it works)
This one’s easy to stick with because it feels good. You’ll notice smoother joints, stronger nails, and that subtle “I just feel better” difference after a few weeks of consistent use.
Bonus Picks We Love
Because hydration and calm matter too.
- LMNT: Electrolytes that actually taste good (and have enough salt to matter).
- Recess: A lightly sparkling drink infused with magnesium and adaptogens — perfect for winding down after a long day or tough training session.
Keep It Simple, Stay Consistent
The key to supplementation isn’t taking everything… it’s taking the right things consistently.
These four essentials — creatine, protein, magnesium, and collagen — cover 95% of what most people actually need to look, move, and feel their best.
They’re not magic pills; they’re tools to help your body do what it was designed to do… move well, recover fully, and stay strong for life.
Of course we all have a few other favorites we use too, and we carry some of these here at OSI also.
Shop Local at OSI
You can grab all of these right at OSI and this Small Business Saturday, we’re making it even more fun to shop local:
- Bundle your OSI Essentials and save!
- Every purchase of $100 or more made between Nov 28-30 enters you to win an OSI Performance Prize Package (valued at $250)
- Sample a few favorites and chat with a coach about what’s right for you.
Swing by the gym, support your local community, and fuel your strength from the inside out. Because feeling strong isn’t just about what you lift, it’s about how you live.
— Dani + Tim
Original Strength Institute, Fuquay-Varina, NC
