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Nutritional supplements during exercise can be a useful addition. Especially if you regularly train intensively, your need for certain nutrients increases. But how exactly does it work?

Nutritional supplements during exercise can be a useful addition. Especially if you regularly train intensively, your need for certain nutrients increases. With the help of nutritional supplements you can more easily meet these higher needs and you have a good basis for every training. But how exactly does it work? And what do you need?

Do triathletes really need nutritional supplements to train better and perform better in a competition? While there are those who remain undecided, the answer is simple: yes. Naturally, a healthy diet is the basis: whether you exercise a lot or a little. But which nutritional supplement do you choose to get the most out of your performance? 

First of all, we look at your training. The amount and duration of your training. Secondly, the choice of nutritional supplements depends on the type of training you do - for example strength, speed or endurance training.

For example, before and after short-distance training there is a greater need for amino acids and proteins, while during long-distance training, mainly due to the increase in training volume required, recovery drinks play a more crucial role in providing not only proteins and amino acids but also vital carbohydrates that boost energy levels and replenish glycogen reserves. 

But what suits you and your training best? We give you an overview below:

Magnesium - for every sport 

Magnesium provides more muscle strength, muscle relaxation and endurance. Sports, especially endurance sports, lead to an increased need and at the same time to additional losses through urine and sweat. Are you tired or do you feel your muscles after exercising? Then you may benefit from extra magnesium. Taking extra magnesium can also contribute to a better night's sleep and the prevention of cramps .

Proteins – for every sport 

Taking extra proteins can speed up the recovery of your muscles. As a nutritional supplement, you will usually find egg white or protein in powder form or as a bar. Your muscles consist largely of proteins. Because you push yourself to the limit during exercise, your muscles are put under heavy strain during a workout. In this case, a protein shake or bar can be a useful nutritional supplement. Thanks to the extra protein, your muscles can recover faster from training and you can go all out again for the next session! 

Amino acids – for every sport 

Amino acids are the building blocks for proteins. Muscles consist largely of proteins. Training causes, as it were, tears in the muscles. With amino acids you can help your muscles recover after exercise. The most important amino acids for your muscles are all L-amino acids, these are L-leucine, L-isoleucine, L-valine, L-phenylalanine, L-tryptophan, L-methionine, L-lysine, L-threonine and L-tyrosine. Most amino acids are available in powder form. To avoid lower performance during training, you must always meet your amino acid needs. For example, take 3 capsules of 6.4 Amino+ before and immediately after your training.  

BCAAs – for recreational and competitive athletes 

The name BCAA may sound a bit chemical and strange at first. But BCAAs are nothing more than a complete package of all essential amino acids. These include Leucine, Isoleucine and Valine. Your body cannot produce these amino acids itself, so you must get them through your diet. BCAAs are available in powder or capsule form . This nutritional supplement is particularly suitable for all strength and endurance athletes. But even if you are very active in your daily life and only exercise occasionally, BCAAs can be a useful nutritional supplement. 

Glutamine - during very intensive training

Glutamine is one of the most important amino acids for your body. Almost 60 percent of your muscles consist of Glutamine. If you train very intensively with a high physical load, it can be useful to use glutamine as a nutritional supplement during exercise. Because after you have put a lot of strain on your muscles during exercise, they need a certain time to recover. Glutamine prevents muscle cell breakdown after intense physical activity and thus ensures faster recovery.

Creatine – for sports with high performance demands 

Creatine can be of great help, especially for strength athletes. This substance is also produced in your own body and serves as an energy source for your muscles. When you initiate vigorous exercise, your body uses creatine briefly before it can switch to using carbohydrates and fat for energy. By taking some extra creatine you can increase your performance. It can help you continuously improve your speed and maximum strength values. This nutritional supplement is therefore not only suitable for building muscle mass. It also supports you in improving your performance during explosive strength training.

Do you have questions about taking nutritional supplements? Please feel free to contact us. We are happy to help you on your way.

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