Dr. Jason Snibbe, an orthopedic surgeon and the official orthopedic surgeon for the LA Clippers, emphasizes the importance of maintaining muscle mass and bone density as we age to stay strong and mobile. He advocates for a disciplined approach to fitness, including strength training three times a week and a high-protein diet. To further support his goals, Snibbe relies on three specific supplements: creatine for muscle building and energy, whey protein powder to ensure adequate protein intake for muscle maintenance, and vitamin D for overall bone health and calcium absorption. He highlights that many people are deficient in vitamin D due to insufficient sunlight exposure, especially during colder months.

💪 坚持力量训练与高蛋白饮食：Dr. Snibbe 强调，随着年龄增长，自然会流失肌肉量，因此每周进行三次力量训练对于维持肌肉和骨密度至关重要。同时，他提倡高蛋白饮食，以支持肌肉的生长和修复，并指出每磅体重摄入一克蛋白质的目标。

🚀 补充肌酸以增强肌肉和能量：肌酸被认为是帮助肌肉生长和提高运动表现的有效补充剂。它是一种天然存在的化合物，为细胞提供能量（ATP），通过补充肌酸，可以为身体提供额外的能量，从而在锻炼中更努力，更快地构建肌肉。

🥛 whey蛋白粉助力蛋白质摄入：为了确保摄入足够的蛋白质，Snibbe 偶尔会在冰沙中加入whey蛋白粉，或将其与水混合作为午餐饮品。他指出，即使饮食中包含大量鸡蛋、鱼和肉类，也可能难以仅通过食物达到目标蛋白质摄入量，此时蛋白粉就显得尤为重要。

☀️ 维生素D对骨骼健康不可或缺：Dr. Snibbe 认为维生素D对所有人来说都是必不可少的补充剂，因为它在骨骼健康中起着关键作用，帮助身体吸收钙和磷。他提到，由于室内工作和日照不足，许多人存在维生素D缺乏的情况，特别是在秋冬季节。

There are plenty of buzzy supplements on the market, but Dr. Jason Snibbe chooses to take three.He strength-trains to preserve his muscle and takes supplements to support his workouts.He also takes Vitamin D for bone health.

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.

Whey protein powder

Snibbe sometimes adds whey protein powder to a smoothie or mixes it with water for a lunchtime drink.

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.