Here at The Nutrition Store in Barcelona, we’ve observed the exponential growth of the nutritional supplement industry. With a wide variety of products available, it’s essential to identify which ones are truly effective and in what contexts they are recommended. Below, we’ll analyze some of the most scientifically supported supplements and their applications for improving athletic performance and overall health.

Creatine Monohydrate

Creatine monohydrate is one of the most studied and scientifically backed supplements. Naturally found in foods like meat and fish, its supplementation has proven particularly beneficial for those engaged in strength and high-intensity sports.

Benefits:

Increased strength and power: Enhances performance in short-duration, high-intensity activities.
Improved body composition: Promotes lean muscle mass gain.
Delayed muscle fatigue: Enables longer and more efficient training sessions.

Usage Recommendations:
The typical dose is 3 to 5 grams daily, preferably after training, with plenty of water. It’s important to note that creatine monohydrate is safe for healthy individuals and does not require loading cycles.

Caffeine

Caffeine is a natural stimulant found in coffee, tea, and some sodas. Its effectiveness in improving athletic performance is well-documented.

Benefits:

Enhanced alertness and focus: Ideal for workouts requiring sustained attention.
Improved endurance performance: Helps mobilize fatty acids as an energy source.
Reduced perceived exertion: Allows for maintaining exercise intensity for longer periods.

Usage Recommendations:
The effective dose ranges between 3 and 6 mg per kilogram of body weight, consumed approximately 30 minutes before exercise. It’s crucial to consider individual tolerance and avoid excessive consumption to prevent side effects such as insomnia or nervousness.

Whey Protein

Whey protein is a high-quality protein source that provides all the essential amino acids needed for muscle synthesis.

Benefits:

Supports muscle recovery: Facilitates the repair and growth of muscle fibers post-workout.
Promotes muscle gain: Complements daily protein intake, especially for individuals with higher requirements.
Versatile consumption: Can be added to shakes, recipes, or consumed on its own.

Usage Recommendations:
A post-workout intake of 20 to 30 grams of whey protein is recommended. It’s essential to pair its use with a balanced diet tailored to individual needs.

Direct Whey Protein 2 kg. Chocolate

Omega-3 Fatty Acids

Omega-3 fatty acids, found in fatty fish and some seeds, are essential for cardiovascular and brain health.

Benefits:

Anti-inflammatory properties: Help reduce post-exercise muscle inflammation.
Improves cardiovascular health: Helps maintain optimal cholesterol and blood pressure levels.
Supports cognitive function: Benefits memory and concentration.

Usage Recommendations:
The recommended daily intake is 1 to 3 grams of combined EPA and DHA. For those who don’t consume enough fish, omega-3 supplements are a viable option, always under medical supervision.

Omega 3 (1000mg) 60 gelcaps

Conclusion

The choice of nutritional supplements should be based on individual needs, specific goals, and scientific evidence supporting their effectiveness. It’s crucial to remember that supplements don’t replace a balanced diet or a healthy lifestyle; they complement these in specific situations.

Before starting any supplementation, it’s advisable to consult with a healthcare professional or nutritionist to ensure its suitability and safety.

At The Nutrition Store, we’re committed to providing high-quality products and personalized advice to help you achieve your health and performance goals.