Sports Nutrition – A Guide to Supplementation for Athletes

Protein supplements – foundation of sports nutrition

Whey proteins are the most popular choice for post-workout recovery thanks to rapid absorption and a complete amino acid profile. BIOTECHUSA and Applied Nutrition offer formulations with varying flavors and purity levels – concentrate is more affordable, isolate is cleaner (90%+ protein), and hydrolysate acts fastest. Take 20-30g within an hour after training for optimal muscle growth.

Plant-based options for vegan athletes

Rice, pea and soy proteins are becoming increasingly complete in their amino acid profiles. Brands like Basic Supplements often combine multiple plant sources to create a complete protein similar to whey. The key is checking the BCAA content (leucine, isoleucine, valine) which triggers muscle protein synthesis.

Creatine – scientifically proven strength booster

Creatine monohydrate increases ATP stores in muscles, enabling an extra rep or two per set and faster recovery between sets. A standard 5g daily dose delivers results within 2-4 weeks without the need for a loading phase. BioTech USA and Amix offer pure creatine monohydrate that mixes easily with water or protein shakes.

BCAA and EAA amino acids during training

Branched-chain amino acids (BCAA) reduce fatigue and catabolism during long workouts, while EAA (essential amino acids) provide all the basic building blocks the body cannot produce on its own. The best practice is taking them intra-workout at 10-15g dissolved in water so muscles have a constant supply of necessary nutrients.

Energy boosters and hydration

Pre-workout formulations with caffeine, beta-alanine and citrulline increase focus and endurance, but use them responsibly – start with half a dose to assess tolerance. Brands like Applied Nutrition and Amix offer diverse options from mild to intense. CAMELBAK water bottles facilitate fluid intake during activity, which is critical for performance.

Protein snacks for active lifestyles

Bombbar and Chikalab offer protein bars, cookies and bites with 15-20g of protein that replace unhealthy snacks between meals. Watch for sugars and saturated fats – the best options have under 5g of sugar per serving. This is a practical way to hit daily protein targets without constantly mixing shakes.

Selection and Pricing

We offer 273 products from 38 brands across 2 sellers. Prices range from 110 to 60,999 RSD. Currently 36 products are on sale with an average discount of 15%.