Do you remember when supplements were almost niche? You mostly found them in health food stores. But now, more people than ever are taking ownership of their nutrition, realizing that modern diets often fall short and nature still has plenty of answers.
For a long time, though, supplements were mostly associated with one group: gym-goers. For decades, you could walk into any health food store and find shelves stocked with active supplements for exercise as much as vitamins and organic superfoods.
We’re all for using supplements to support an active lifestyle. But times are changing. As more people discover the benefits of supplements like magnesium glycinate, adaptogens, and amino acids, it’s clear that wellness support isn’t just for the weight room. The same nutrients that help power intense workouts can also help us handle intense days. Because let’s be honest—between packed calendars, long commutes, holiday prep, and family chaos, daily life is basically a workout.
So let’s break down a few “gym” supplements that deserve a spot in your everyday routine, even if your heaviest lift is the grocery bags.
Creatine isn’t only for the gym
Creatine has a reputation: it’s for bodybuilders and gym buffs, right? That’s where it started, sure. But the science—and the internet—have caught on to the fact that creatine’s benefits go far beyond the ability to pump more iron.
First, let’s dispel something: creatine isn’t a steroid. It’s an amino acid that naturally occurs in your body.1 It’s long been studied for its ability to support muscle strength, power, and physical performance.*
But recent research is expanding the conversation. Creatine can also support brain function, cognition, and memory, particularly as we age.*1 Muscle growth? That’s just an added bonus.
The best type of creatine
Creatine monohydrate remains the gold standard; it’s the most clinically studied form. A baseline of five grams per day is widely recommended, which you can build on if you respond well.1
Zhou Creatine Powder delivers just that: five grams of creatine monohydrate per scoop with no added flavor or fillers. It dissolves easily into water, smoothies, or even your morning coffee.
Want something more portable? Zhou Creatine Chews are a fun, on-the-go option with the same five-gram dose in three tasty chews. They come in fan-favorite Pink Lemonade and new Peach Mango, both covered by our Great Taste Guarantee (don’t love it, get your money back).
As always, talk to your doctor before starting a new supplement. But one thing is clear: creatine isn’t just for PRs. It’s for powering through life’s everyday lifts, too.
Hydration, hydration, hydration
You already know drinking water is important. You’ve got the tumbler, you’re hitting your daily intake goals—or at least trying. But here’s what most of us forget: water is technically a nutrient. And it directly affects our daily performance more than almost any other.2
Depending on the season, hydration can be tricky. Cooler weather means we don’t feel as thirsty, even when we’re dehydrated. (We recently wrote about this, and other ways seasons affect our bodies, in a blog.) Busy schedules and less movement can throw off our natural cues. That’s where electrolyte support can make all the difference.
Hydro-Fuel™ is Zhou’s lineup of electrolyte essentials that fit right into everyday life, not just post-workout recovery.
- Hydro-Fuel Powder: Our best-selling electrolyte mix that supports hydration for workouts, long days, or late nights.*
- Hydro-Fuel Gummies: Perfect for on-the-go hydration. Pop a few and keep moving.*
- Hydro-Fuel+™ Gummies: The same hydration support with 75 mg of caffeine per serving for those days when you need hydration and a little burst of energy.*
All Hydro-Fuel products are also guaranteed to taste great, because hydration support should never feel like a chore, especially when life is already hectic.
Buy the hype—protein really is king
It’s been true for decades: walk into any gym or health food store and you’ll find rows of protein powder. But lately, protein’s gone mainstream. It’s showing up in snacks, sparkling drinks, even desserts.
Honestly, we can see why. Protein isn’t a fad. It’s essential fuel for your cells, muscles, and metabolism. It helps you stay full and ready for whatever’s next. Most experts recommend getting 10–35% of your calories from protein, but many people fall short, especially if they eat a mostly plant-based diet or rely on processed foods.3
We considered this when we formulated our Zhou Plant Complete. It’s a fully vegan powder that delivers 23 grams of protein per serving, meaning it includes all nine essential amino acids. It’s designed for easy digestion and mixes smoothly into anything: smoothies, coffee, oatmeal, even pancakes. Choose between creamy chocolate and smooth vanilla, both backed by the Great Taste Guarantee.
However you get your protein—shake, snack, or breakfast—make sure you do. Because whether you’re lifting weights or wrapping gifts, you need fuel to perform.
Supplements for everyday support
Get the picture? Performance supplements aren’t just for athletes. They’re for parents running errands, professionals powering through long workdays, and anyone trying to show up at their best, even when life’s busy.
Creatine, electrolytes, and protein support the body’s natural systems, helping you stay balanced and recover better no matter where your day takes you. Because performance doesn’t end when you leave the gym—it’s happening all the time. Every early morning, every long meeting, every late-night holiday prep.
With the right nutrients, you can do it all and still have energy left for what matters most.
Follow @zhou_nutrition for more wellness, fitness, and recovery tips.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Resources
- Tokuyama, E. Why everyone’s talking about creatine. UCLA Health, October 2025. https://www.uclahealth.org/news/article/why-everyones-talking-about-creatine
- Popkin BM, et al. Water, hydration, and health. Nutr Rev, National Center for Biotechnology Information, National Library of Medicine, National Library of Health, 2010. https://pmc.ncbi.nlm.nih.gov/articles/PMC2908954/
- Are you getting enough protein? Speaking of Health, Mayo Clinic Health System, 2024. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/are-you-getting-too-much-protein
