Boost Energy & Performance

Energy and Performance Supplements: Caffeine, Creatine, Carbohydrates and Vitamins

Energy starts with the basics. Sleep, a balanced diet and well-planned training are the foundation of everything. In this collection we bring together supplements and sports foods with nutrients that carry authorised EU claims — and we always state the conditions under which they apply.

Caffeine and pre-workouts. OstroVit Caffeine 200 mg and pre-workouts such as Optimum Nutrition Platinum, Mutant Madness or BioTechUSA Black Blood NOX+ contain caffeine (check the mg per serving on the label). With at least 75 mg per serving, caffeine contributes to increased alertness and to improved concentration. It also contributes to an increase in endurance performance and endurance capacity and to a reduction in the perceived exertion/effort during exercise, an effect obtained with 3 mg of caffeine per kg of body weight, 1 hour before exercise. Contains caffeine: not recommended for children or pregnant or breast-feeding women; do not combine with other sources of caffeine. See our pre-workouts.

Creatine. Creatine increases physical performance in successive bursts of short-term, high-intensity exercise. The beneficial effect is obtained with a daily intake of 3 g of creatine. See our creatine.

Carbohydrates for long sessions. Energy gels from 226ers, MyProtein and BioTechUSA, Applied Nutrition cream of rice and isotonic drinks from 226ers and AllNutrition provide convenient carbohydrates to take to training or a race. More in carbohydrates and hydration and electrolytes.

Vitamins and minerals for tiredness and fatigue. Vitamin B12 (NOW Foods, Life Extension and the Osavi spray), magnesium (glycinate, bisglycinate and L-threonate) and iron contribute to the reduction of tiredness and fatigue and to normal energy-yielding metabolism, when present at at least 15% of the NRV per daily dose. See magnesium and B complex.

Other ingredients. Beta-alanine (which may cause a temporary, harmless tingling), L-arginine, L-carnitine, beetroot powder, maca and ashwagandha are described by their composition only, without health claims.

Frequently asked questions

How much caffeine can I take? According to EFSA, up to 200 mg in a single dose and up to 400 mg per day do not raise safety concerns for a healthy adult. Avoid caffeine within 6 hours of bedtime.

Where can I buy in Portugal? From the Nutri9 online shop, with delivery across Portugal, or at our physical shop in Malveira.