At The Nutrition Store, we believe the right protein depends on your goals, dietary needs, and how well your body digests certain ingredients.

Whey protein is widely used for muscle recovery and performance, especially post-workout. For those seeking something lighter and faster-absorbing, isolated whey (Iso Whey) is ideal—it contains minimal lactose and fats, making it easier on the stomach.

Beef protein is a great dairy-free alternative, supporting muscle strength and collagen production. Egg protein is another non-dairy option, known for being easy to digest and providing a long-lasting feeling of fullness.

For plant-based diets, vegan proteins like pea, rice, or hemp are clean, gentle on the gut, and support overall wellness. When blended correctly, they offer a complete amino acid profile for muscle support.

However, what often gets overlooked is how well your body actually digests the protein you consume. That’s why we strongly recommend proteins that contain digestive enzymes or probiotics. These additions help improve absorption, reduce bloating, and make it easier for people with lactose intolerance, sensitivity to fillers, or weak digestion to benefit fully from their supplement.

Stop by Marina 300, Barcelona, and we’ll help you choose a protein that not only meets your fitness needs but supports your digestive health as well.

At The Nutrition Store, we often recommend both amino acids and protein powder, depending on your fitness goals and needs.

Protein powders—like whey, beef, egg, or plant-based blends—contain all nine essential amino acids (EAAs) that the body can’t produce on its own. They help increase your total protein intake, support muscle recovery, and provide calories and nutrients needed for energy during and after intense workouts.

Amino acid supplements, especially in free-form EAA or BCAA formulas, are absorbed faster and can be precisely targeted to support specific metabolic functions like muscle repair, endurance, or hormonal balance. They’re particularly useful before or during workouts when rapid absorption is needed.

Combining both can offer the best of both worlds. Whey protein delivers long-lasting nutrition, while amino acids act fast. When used together, they enhance performance, speed up recovery, and extend the benefits of your training.

BCAAs are only three of the nine Essential Amino Acids (EAAs). At The Nutrition Store, we recommend taking all nine of them because they are fundamental to muscle recovery, performance, and total-body health — yet your body cannot produce them on its own. EAAs must be obtained daily through diet or supplementation to keep your body functioning at its best.

Whether you’re an athlete, lead an active lifestyle, follow a plant-based diet, or simply want to stay energized and resilient as you age, essential amino acids (EAAs) offer science-backed support by promoting muscle growth and repair, enhancing workout recovery and endurance, supporting cognitive clarity and neurotransmitter balance, strengthening immune and hormonal health, improving sleep, metabolism, and digestion, and helping reduce muscle loss associated with aging. Even if you’re eating protein-rich foods, the body doesn’t always absorb all amino acids effectively. EAAs offer a more efficient way to ensure you’re getting the full range of nutrients needed to fuel your fitness and wellness goals.

There are 9 essential amino acids and here are their key benefits:

Leucine – Stimulates muscle protein synthesis and supports repair and growth.

Isoleucine – Boosts energy, muscle metabolism, and immune strength.

Valine – Helps with muscle regeneration, endurance, and mental clarity.

Phenylalanine – A precursor to mood and alertness-boosting neurotransmitters.

Threonine – Supports skin, joints, and healthy connective tissue through collagen formation.

Tryptophan – Converts to serotonin and melatonin to aid sleep and mood.

Lysine – Vital for immune function and nutrient absorption like calcium.

Methionine – Helps detoxify the liver and absorb minerals like zinc and selenium.

Histidine – Produces histamine, which plays a role in immunity, digestion, and restful sleep.

Combined, EAAs are more than just sports supplements — they’re essential for anyone looking to support muscle, mind, and metabolic health. At The Nutrition Store, we carefully select high-quality EAA supplements to help you recover better, train harder, and live stronger.

The key times to take EAA amino acids are:

Before, during, and after training

These are the main windows, known as the “peri-workout nutrition window,” when your muscles need more EAAs. Taking EAAs before or during your workout can help prevent muscle breakdown, especially during long or intense endurance sessions. After your workout, EAAs support muscle repair and enhance protein synthesis, helping you return to an anabolic state.

If you already take a fast-digesting protein like whey after your workout, an additional EAA amino acid supplement may not be necessary.

During Long or Endurance Workouts

Long or cardio training sessions can push your body into a catabolic state, breaking down muscle for fuel. An EAA supplement taken during these long workouts can help maintain muscle mass by providing a steady source of amino acids.

Between Meals (Especially When Building Muscle Mass)

When trying to build muscle, frequent spikes in muscle protein synthesis are ideal. Drinking EAAs between meals can help maintain muscle growth throughout the day.

Research suggests a range of 6-12 grams of EAA amino acid supplements for bodybuilding for muscle protein synthesis, depending on individual needs. Leucine, one of the most important essential amino acids, plays a pivotal role in this process, and 2.5 grams of leucine is often recommended as a starting point for greatest effectiveness.

The two actually complement each other. Digestive enzymes improve digestion while probiotics are live organisms that make up the good bacteria in your digestive environment healthy. Unlike enzymes, probiotics do not have the ability to break down or digest food components.

Nootropics and adaptogens are both natural supplements, but they serve different purposes for the body and mind.

Nootropics are substances that primarily enhance brain function. They are designed to support memory, focus, mental clarity, creativity, and overall cognitive performance. Nootropics work by improving neurotransmitter activity, increasing blood flow to the brain, or supporting energy production in brain cells. Common nootropics include Ginkgo Biloba, L-Theanine, and Citicoline.

Adaptogens, on the other hand, help the body adapt to stress — both mental and physical. They work by supporting the endocrine and nervous systems, helping to regulate cortisol (the stress hormone) and promote balance, resilience, and recovery. Popular adaptogens include Ashwagandha, Rhodiola Rosea, and Ginseng.

At The Nutrition Store, we do not sell anabolic steroids — only natural anabolic supplements derived from safe, plant-based sources.

Anabolic steroids are synthetic versions of testosterone, a naturally occurring hormone in both men and women. These substances are often used with resistance training to artificially boost muscle protein synthesis, leading to rapid increases in muscle mass and strength. However, they are regulated, often illegal without prescription, and come with serious side effects when misused.

In contrast, our natural anabolic supplements contain compounds from herbs, plants, and botanicals that naturally support your body’s own testosterone production. These natural ingredients help promote lean muscle growth, improve strength and recovery and support hormonal balance — without synthetic hormones

We focus on safe, legal, and effective options to help you achieve your fitness goals naturally and sustainably.

Although creatine has been widely studied as a relatively safe and effective supplement for improving muscle mass, performance and recovery, people have general safety concerns. Below are True or False questions with answers to these concerns and recommendations from The Nutrition Store based on evidence-based scientific evaluation of literature:

TRUE OR FALSE:  Everyone should take the same amount of creatine per day.

FALSE: Creatine supplementation is recommended dosages of 0.1 gram per day per kg of body mass.

TRUE OR FALSE:  Creatine leads to water retention.

FALSE: FALSE: Creatine supplementation does not always lead to water retention.

TRUE OR FALSE: Creatine is an anabolic steroid.

FALSE: Creatine is not an anabolic steroid.

TRUE OR FALSE: Creatine causes kidney damage/renal dysfunction.

FALSE: Creatine supplementation, when ingested at recommended dosages, does not result in kidney damage and/or renal dysfunction in healthy individuals.

TRUE OR FALSE: Creatine doesn’t cause hair loss / baldness.

TRUE: The majority of available evidence does not support a link between creatine supplementation and hair loss / baldness.

TRUE OR FALSE: Creatine leads to dehydration and muscle cramping.

FALSE:  Creatine supplementation does not cause dehydration or muscle cramping.

TRUE OR FALSE: Creatine isn’t harmful for children and adolescents.

TRUE: Creatine supplementation appears to be generally safe and potentially beneficial for children and adolescents.

TRUE OR FALSE:  A creatine ‘loading-phase’ isn’t required.

TRUE: Smaller, daily dosages of creatine supplementation (3-5 g or 0.1 g/kg of body mass) are effective. Therefore, a creatine ‘loading’ phase is not required.

TRUE OR FALSE:  Creatine is beneficial for older adults.

TRUE: Creatine supplementation and resistance training produces the vast majority of musculoskeletal and performance benefits in older adults. Creatine supplementation alone can provide some muscle and performance benefits as well as cognitive benefits for older adults.

TRUE OR FALSE:  Other forms of creatine are superior to monohydrate.

FALSE: Other forms of creatine are not superior to creatine monohydrate.

TRUE OR FALSE:  Creatine is only useful for resistance / power type activities.

FALSE: Although creatine supplementation has been theorized to primarily benefit athletes involved in high-intensity intermittent resistance/power type activities, evidence suggests that creatine supplementation with carbohydrate or carbohydrate and protein promotes greater muscle glycogen storage than carbohydrate supplementation alone. Since glycogen replenishment is important for promoting recovery and preventing overtraining during intensified training periods, creatine supplementation may help athletes who deplete large amounts of glycogen during training and/or performance maintain optimal glycogen levels.

Second, there is evidence that creatine supplementation may reduce muscle damage and/or enhance recovery from intense exercise. Moreover, there is evidence that individuals supplementing their diet with creatine experienced less muscle damage, inflammation, and muscle soreness.

Third, there is evidence that athletes who supplement with creatine during training experience fewer musculoskeletal injuries, accelerated recovery time from injury and less muscle atrophy after immobilization.

Fourth, creatine supplementation (with or without glycerol) has been reported to help athletes hyper-hydrate and thereby enhance tolerance to exercise in the heat.

Therefore, creatine supplementation may reduce the risk of heat related-illness when athletes train and/or compete in hot and humid environments.

Finally, there is evidence from animal models that creatine supplementation is neuroprotective and can reduce the severity of spinal cord injury, cerebral ischemia, and concussion/traumatic brain injury. This evidence was so compelling that the International Society of Sports Nutrition recommended that athletes engaged in sports that have a potential for concussion and/or spinal cord injury take creatine for its neuroprotective effects.

TRUE OR FALSE:  Taking creatine with a glycogen loader is highly recommended.

TRUE. Combining creatine with a glycogen (carbohydrate) loader is a highly effective nutritional strategy for boosting energy, strength, and endurance during high-intensity or prolonged training. This approach is commonly used by athletes and bodybuilders preparing for competitions or demanding training phases.

Creatine works by increasing the muscles’ stores of creatine phosphate, which serves as a rapid energy source for explosive movements such as sprinting, lifting, and jumping. It enhances ATP production, supporting greater power output, strength, and short bursts of high-performance activity. A typical creatine loading phase involves consuming 20–25 grams per day for 5–7 days to quickly saturate muscle stores, followed by a maintenance dose of 3–5 grams per day.

Glycogen loading, on the other hand, focuses on maximizing muscle glycogen—the body’s stored form of glucose. Higher glycogen levels provide sustained energy, delay fatigue, and significantly improve endurance performance. This process usually involves increasing carbohydrate intake to approximately 8–12 grams per kilogram of body weight over 2–3 days, often paired with reduced training intensity to optimize glycogen storage.

When combined, creatine and glycogen loading work synergistically. Consuming creatine alongside carbohydrates increases insulin levels, which enhances creatine uptake into muscle cells. This leads to improved absorption, greater performance gains, and faster recovery. The combination is particularly effective before competitions or training blocks that demand both explosive power and long-lasting endurance.

The Nutrition Store Tip: For best results, follow a short creatine loading phase while simultaneously increasing high-glycemic carbohydrate intake. As always, consult your coach or nutritionist to tailor this strategy to your sport, training demands, and individual body type.

At The Nutrition Store, we recommend antioxidants to help reduce oxidative stress caused by intense workouts, pollution, or daily life. Supplements like vitamin C, resveratrol, NAC, and green tea extract help protect cells, support recovery, and strengthen the immune system. They’re especially helpful for athletes and those seeking to age well, recover faster, and reduce inflammation naturally.

If you’re looking to support fat loss and appetite control, we carry thermogenic formulas, appetite suppressants, fat metabolizers, and L-carnitine and diuretic products. These supplements work best when paired with exercise and a clean diet. We also offer personalized diet plans to help you lose weight in a healthy and sustainable way.

Vitamins and minerals are the foundation of good health, especially for active individuals. We carry a wide variety of high-quality multivitamin supplements, plus key micronutrients like magnesium for recovery, zinc for immunity, B-complex for energy, and vitamin D for bone and hormone support. We also offer mineral blends for electrolyte balance and hydration.

If you’re looking to boost your energy and focus before a workout, we carry a variety of pre-workout options, including pre-workouts with vasodilators like citrulline and arginine to increase blood flow and pump. If you want an extra kick, we offer stimulant-based pre-workouts with caffeine or guarana. Or if you want to increase your mental focus and clarity, we carry blends that include nootropics like tyrosine, alpha-GPC, or lion’s mane. Whether you’re training hard or need a cognitive edge, we can guide you to the perfect pre-workout supplement.

At The Nutrition Store, we recommend both electrolyte and isotonic supplements to runners, swimmers and other endurance athletes—but they serve slightly different functions that work together to support performance and recovery.

Electrolytes are essential minerals—like sodium, potassium, magnesium, and calcium—that your body loses through sweat during intense exercise. These minerals are vital for hydration, muscle function, and nerve transmission. Replenishing them helps prevent cramps, fatigue, and dehydration, especially during long workouts or events in hot conditions.

Isotonic supplements go a step further. These are specially formulated drinks or powders that contain both electrolytes and carbohydrates, designed to have the same osmotic pressure as body fluids. This allows for rapid absorption into the bloodstream, meaning your body can quickly rehydrate and refuel with energy at the same time.

In simple terms, electrolyte supplements replace lost minerals and keep your hydration in balance, while isotonic supplements replace minerals and provide quick carbs for sustained energy and hydration.  If you’re an endurance athlete training for long distances or races, using both can help you maintain energy, avoid cramps, and recover faster.

We offer a full range of nutrition products, including protein powders, amino acids, creatine, weight loss supplements, muscle gainers, muscle recovery supplements, and natural hormone boosters. You’ll also find health foods, herbal products, protein bars, endurance sports gels, and sports nutrition products to support performance, recovery, and overall wellness.

Yes, we carry a complete selection of protein powders such as whey, casein, vegan blends, and hydrolyzed formulas—ideal for athletes looking to support muscle growth, strength, and enhanced recovery. Many customers pair these with muscle recovery supplements to optimize results.

Absolutely—we stock a wide range of pre workout supplements designed to boost energy, focus, and endurance. These include formulas with caffeine, beta-alanine, nitric oxide boosters, electrolytes, and more, making them essential gym supplements for maximizing training performance.

Yes, we offer a full selection of vitamin products, including organic vitamins, natural vitamins, immune support vitamins, and specialized blends like adaptogen vitamins to improve mood and sleep and nootropic supplements to improve focus. We also carry herbal extracts, probiotics, minerals, and other herbal products to support natural wellness and balanced nutrition.

Definitely—our store carries a large variety of fitness products, gym supplements, sports nutrition products, and health foods that Barcelona customers can shop directly in-store. We also provide training accessories, sportswear, joint support supplements, endurance sports gels, and high-performance protein bars for athletes of all levels.