by Lauren Del Turco, CPT
If you’re serious about fitness, you’ve surely gone down the rabbit hole of trying to create the perfect supplement stack for your goals. It goes without saying that you want the supplements you take to earn their keep in your routine—and you’d probably rather be grinding your way to a new PR than spending hours googling which pills and powders you should have in your gym bag.

That’s where this guide comes in. Whether you’re new to the world of sports supplements, are switching up your fitness goals, or just want to make sure your stack is best serving you, we tapped top experts to share their must-haves for every fitness need. Here, they break down the core sports nutrition supplements for those looking to get ripped, pack on muscle, stay fueled through long-haul endurance exercise, and simply feel fit, healthy, and active.

For Getting Shredded
There’s no getting around it: If you’re in get-shredded mode, what’s on your plate really matters—and you’ve got to pack in the protein and fiber. “Ensuring adequate protein and fiber consumption supports shredding goals by balancing blood sugar levels, minimizing crashes, and improving satiety,” explains The Vitamin Shoppe nutritionist Brittany Michels, R.D.N., L.D.N., C.P.T.

That said, the right supplement regimen can be massively supportive of your quest for barely-there body fat. Whether you’re considering upgrading your routine or creating one for the first time, consider the following options.

1. Green Tea Extract
Epigallocatechin gallate (a.k.a. EGCG) is a flavonoid found in green tea that may help speed up metabolism and trigger the breakdown of fat molecules, according to Michels. In fact, research suggests just 300 milligrams of EGCG has a notable impact on metabolism—and that it may ultimately influence body fat mass. Since you’d have to drink a heckuva lot of green tea to rack up that much EGCG, taking it in supplement form can be a convenient way to reap its metabolic benefits, Michels suggests. Her recommendations: The Vitamin Shoppe brand Decaffeinated Green Tea Extract, which is standardized to 45 percent EGCG and provides 337 milligrams, and plnt brand Green Tea supplement, which is standardized to 45 percent EGCG and provides 125 milligrams of the antioxidant.

2. L-Carnitine
Sometimes referred to as just “carnitine,” l-carnitine is an amino acid that’s become a household name for its role in supporting fat metabolism and weight management, according to Michels. How does it work this magic, you ask? Well, it’s got the important job of transporting fats into mitochondria, the energy-producing organelles found in our cells. This means that having enough carnitine in your body is a non-negotiable if you want to turn fats into energy as efficiently as possible (and that’s something you definitely want if you’re currently working on getting ripped).

Read More: 9 Possible Reasons Why Your Fat Loss Has Plateaued

If you’re wondering whether one measly amino acid can make a difference, the proof is in the pudding: Studies have linked carnitine to greater use of fat for energy during exercise and increased overall energy expenditure (a.k.a. calorie burn).

BodyTech’s L-Carnitine 3,000 contains 3,000 milligrams of l-carnitine in Candy Punch or Peach Mango flavor.

3. Conjugated Linoleic Acid (CLA)
A fatty acid found in meat, dairy, and sunflower oil, CLA might seem like an unlikely candidate for helping you shed fat. After all, it is a fat itself! What’s unique about CLA, though, is that it signals genes in the body to turn off fat storage and turn on the burn, which means it really can support your efforts to get ripped. Michel’s recommendation: The Vitamin Shoppe brand Tonalin CLA, which you can take alongside meals to support body fat reduction and enhance lean mass.

For Packing On Muscle
If building serious muscle is your number-one priority, you’ve got to get serious about calories and protein, says Dr. Jacob Wilson, Ph.D., C.S.C.S., CEO of The Applied Science and Performance Institute and member of The Vitamin Shoppe Wellness Council.

1. Whey Isolate
Considering muscle mass is literally made of protein, it’s no surprise that you’ll need to consume plenty of the stuff in order to grow a body of steel. Michels is a fan of whey isolate proteins, which “support easier digestion, enhanced amino acid absorption, increased muscle protein synthesis, and more efficient recovery.” Whether you’re mixing up a shake on the go, adding protein to your morning coffee (what, you haven’t tried that yet?), or refueling after a training session, you’ve got plenty of delicious and high-quality options to choose from. Two versatile classics: BodyTech Whey Protein Isolate, which comes in a dozen obsession-worthy flavors (think Apple Cinnamon Cereal and Cookies & Cream) and True Athlete Natural Whey Isolate Protein, which is NSF Certified for Sport and uses only natural flavors and sweeteners.

If you really want to level up your protein game, a hydrolyzed whey isolate protein powder contains protein that’s already been broken down into smaller amino acid chains, which makes it even easier for your body to put to work in building up your muscle mass. BodyTech Elite’s Hydrolyzed Whey Protein Isolate contains 30 grams of fast-digesting protein.

2. Creatine
Creatine is one of the most well-researched sports supplements on the face of the planet—and it’s a must-have for anyone working out to build as much muscle as possible. “Creatine is a compound made from three amino acids (methionine, glycine, and arginine) that aids in increasing muscle performance by promoting a faster regeneration of ATP, a.k.a. energy, within our cells and muscles between bouts of lifting,” explains Michels. “It’s one of the most popular sports nutrition supplements for supporting muscle growth and gains.” Basically, the more energy your muscles have available, the more work they can churn out and the bigger and stronger they can become.

Read More: 6 Factors That Impact Your Body’s Creatine Stores

Since creatine can cause digestive upset in some people, Michels recommends trying Kre-Alkalyn (check out True Athlete Kre-Alkalyn Powder), a buffered form of creatine that tends to be easier on your system. You can also opt for creatine hydrochloride, which has improved solubility compared to standard creatine monohydrate, making it easier on the GI tract. Give BodyTech Creatine HCl a shot if you want to go that route.

3. A Meal Replacement Shake
Since ample calories is so crucial for packing on the size (after all, your muscles need plenty of available fuel in order to grow), meal replacement shakes can be really helpful for anyone struggling to get enough food on their plate to really bulk up. Whether you need something to hold you over until you can get into the kitchen or want to ramp up your overall calorie intake in a quick and easy way, these supplements get the job done. Wilson recommends looking for a meal replacement that’s lower in sugar and has a balanced ratio of protein, carbohydrates, fat, and fiber.

One popular option: BodyTech Elite Elite Food MRP, which provides eight grams of carbs, a gram of sugar and fiber, two grams of fat, and 24 grams of protein in every serving. Instead of the usual whey, it’s made with a blend of different proteins from whole foods like salmon, chicken, and peas.

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