Sports Nutrition

Sports Nutrition in Portugal: Protein, Creatine, Pre-Workouts and Gels

Supplements for people who train. Sports nutrition covers the foods and supplements used by people who exercise regularly, from the gym to running, cycling or CrossFit. In this collection you will find protein, creatine, pre-workouts, energy gels, carbohydrates, amino acids and gainers, from brands such as Optimum Nutrition, MyProtein, Applied Nutrition, BioTechUSA, 226ERS and OstroVit.

Protein and creatine. Whey protein helps you reach your daily protein intake: protein contributes to a growth in muscle mass and to the maintenance of muscle mass. Creatine monohydrate is another classic: 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.

Carbohydrates and recovery. Carbohydrates (gels, powders and cream of rice) are the main source of energy in long efforts. Carbohydrates contribute to the recovery of normal muscle function (contraction) after highly intensive and/or long-lasting physical exercise leading to muscle fatigue and the depletion of glycogen stores in skeletal muscle. The beneficial effect is obtained with the consumption of carbohydrates, from all sources, at a total intake of 4 g per kg body weight, at doses, within the first 4 hours and no later than 6 hours following exercise.

Pre-workouts and caffeine. Pre-workouts generally contain caffeine. Caffeine contributes to increased alertness and improved concentration (with at least 75 mg per serving). Not recommended for children or pregnant or breastfeeding women; do not combine with other sources of caffeine.

Vitamins and minerals for athletes. Magnesium contributes to normal muscle function and to the reduction of tiredness and fatigue. Find more options in vitamins and minerals.

Buy online with delivery across Portugal. Nutri9 is an online shop delivering throughout Portugal, with a physical shop in Malveira. Each product page lists the composition, daily dose and warnings.

FAQ — Where do I start? First make sure you have a balanced diet and a training plan. After that, protein and creatine are usually the simplest supplements to add.