The New Year's resolutions nutritionists and trainers actually follow themselves — and 3 they skip

If you're looking to get swole or just be a bit healthier this year, one supplement may help you do both for less than a dollar per dose.

Creatine may be the closest thing we have to a gold standard in term of supplements that get results. It's a combination of amino acids that our bodies produce to fuel muscle and other tissues. Topping up your natural supply with store-bought creatine (in powder or pill form) may help you get more work done in the gym for better results.

Emerging evidence suggests it could protect the brain, too, helping preserve cognitive health in the face of threats like aging or sleep deprivation.

Adam Enaz, a personal trainer and dietitian, has been recommending and using creatine to aid muscle-building for years. He told Business Insider he recently upped his dose from five grams a day (the typical amount for muscle gain) to 10 grams (the range for brain benefits in recent research).

"I've noticed a significant cognitive improvement. My mental resilience is higher, and I've successfully eliminated that late-afternoon brain fog," Enaz said.

Sports dietitian Angie Asche of Eleat Nutrition also uses creatine and said the key to getting the most from supplements is to make them accessible so they become a habit.

"Having these visible and easy for me to take at the same time every day helped," Asche told Business Insider. "I do notice a difference when I am most consistent with them."

Except for stocking up on creatine, you might want to be wary of the supplement aisle this year.

Supplement brands can make bold claims about boosting longevity, fat loss, or muscle building with natural ingredients — but "natural" doesn't necessarily mean safe or even effective.

For instance, "Nature's Ozempic" — berberine — can do more harm than good, said Enaz, the trainer and nutritionist who specializes in fat loss. It's been pitched as a way to control appetite and blood sugar, but it isn't backed by good evidence.

"The 'natural' label is very misleading. My biggest concern is clinical safety," Enaz said. "We're seeing people self-prescribe a shortcut without medical oversight. In a clinical setting, we prioritize precision; social media trends prioritize immediate results."

As such, you can save money and time by eating nutritious whole foods instead, unless you have a specific deficiency (like vitamin D or iron) you've discussed with your doctor.

Physical activity is one of the best ways to improve your health, and most of us don't get enough.

Exercise "snacks" — short sessions of movement throughout the day — can add up to big benefits if you're struggling to hit the gym, according to fitness pros.

For instance, bodybuilder and National Academy of Sports Medicine master trainer Andre Adams said he began walking after meals to improve his energy and digestion.

"Five to 10 minutes is enough. It's become a non-negotiable part of my day," he told Business Insider.

Asche, the sports dietician, said that taking a short stroll each day was a game changer when she didn't have time to go to the gym.

"With a toddler and a baby, along with running a company, a consistent workout routine was pretty nonexistent! So I incorporated daily walks with them, which got me moving and got all of us outside and made a big difference to my mental health postpartum," she said.

You can also add quick strength training moves to your day: research suggests it can reduce stress, and even boost longevity.

Biohacker and health startup founder Max Marchione said he has a pull-up bar in the office so he can practice dead hangs (great for improving core and grip strength).

Try repping out a set of squats, a few push-ups, or a 30-second wall sit between tasks.

One of the biggest pet peeves among dietitians, doctors, and trainers alike: a plan that promises to transform your health in just a few days or weeks.

Examples include the 75 Hard Challenge (which calls for two workouts a day, every day), and anything with the word "detox" in the name.

Instead of trying to overhaul your whole life for a month, focus on gradually incorporating small habits, like exercising consistently, including protein and veggies at mealtime, and getting enough rest.

"Every year there's a new version of the same gimmick," Adams, the bodybuilder, said. "After coaching thousands of athletes, I can tell you the fundamentals still win: protein, resistance training, sleep, and stress control. I'd love to see us retire the idea that health can be hacked in 10 days."

It's also a good idea to take a full break from working out once in a while, especially if you've been pushing yourself hard. Powerlifter Dr. Shernan Holtan said she takes a de-load break in between training cycles, every six weeks or so.

For a stronger, longer life, what you do in the gym is only part of the equation. Muscle and fitness gains happen when the body is allowed to rest and recover after exercise, so giving yourself a break is non-negotiable.

"I coach a lot of physique athletes, and even the most hardcore bodybuilders are finally embracing the idea that recovery isn't 'taking it easy,' it's a performance tool," Adams said.

To support healthy muscles and joints, you can take an active approach to recovery with gentle movement like walking, stretching, or mobility exercise on days you're not working out.

Focusing too much on protein can cause you to lose sight of other important nutrients like fiber, according to Federica Amati, head nutritionist at the nutrition app ZOE.

"Really stop thinking so much about grams and think about where you're getting it from," Amati said.

Protein is a crucial nutrient for building muscle and supporting a healthy metabolism, but we might be having too much of a good thing.

The trend of protein-maxxing has become big business. In the food industry, companies pack the nutrient into everything from cereal to beer. On social media, people fixate on hitting well over 100 grams per day of the stuff.

But more isn't necessarily better: the benefits of protein, at least for building muscle, seem to max out around 0.7 grams per pound of body weight.

Try to include varied protein sources in your diet, including from plants like beans, grains, and dairy products like yogurt, and other nutrients too. Instead of reaching for a protein bar or meat stick between meals, she opts for a healthy snack of fruit and nuts for a bit of protein along with healthy fats and carbs.