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Our muscles and physical performance only grow when they are presented with new challenges. For this reason, it is important that you keep setting new training stimuli. However, even the best training is useless if the basis is not right. This includes the right diet, sufficient regeneration phases and enough sleep. In order for our body to remain efficient and to outgrow itself, it must be supplied with all essential nutrients and sufficient energy. Some nutrients can be absorbed through food. However, the body has an increased need for certain nutrients during exceptionally intense exercise. Whether for strength, endurance or recreational sports,sports supplements balance out the increased requirement. They support your body during training and can help to increase performance. Below we explain which supplement has which function and effect.
Function:
The intake of EAAs ensures that your body has enough building blocks for muscle building after a strenuous workout. If you generally want to improve your body's protein supply and give your muscle building a boost, EAAs are the right choice. EAAs also perform numerous tasks in the organism. Among other things, they are involved in the formation of messenger substances or serve as structural proteins for building tissues.
How it works:
Essential amino acids (EAAs) are vital for our body because it cannot produce them itself. They must therefore be supplied in sufficient quantities with food. The more essential amino acids a food contains, the higher the quality of the protein. As the building blocks of muscles, amino acids are indispensable for the body's own protein synthesis. The branched-chain amino acids (BCAAs) leucine, lysine and isoleucine in particular play an important role in muscle building.
The essential amino acids include leucine, lysine, isoleucine, tryptophan, methionine, threonine, valine and phenylalanine. Lysine is involved in the formation of collagen (connective tissue), where it occurs as “hydroxylysine”. The sulphurous amino acid methionine has a regulating effect on gene expression. Phenylalanine is the starting material for the synthesis of neurotransmitters, also known as adrenaline, dopamine and noradrenaline. Threonine also serves the body primarily as a starting material for the synthesis of immune system proteins. Tryptophan also serves as a precursor, but for the neurotransmitters serotonin and melatonin. As a precursor of serotonin, it counteracts symptoms of fatigue. Leucine, isoleucine and valine are components of muscle proteins, which is why they play a particularly important role in muscle building.
In order to enhance the positive effect of EAAs, we have optimised our tabs with piperine. The alkaloid piperine is extracted from black pepper and provides the typical pungent flavour. Piperine is becoming increasingly popular in the sports supplement sector as it increases the bioavailability of other bioactive substances.
Application:
It is important that all essential amino acids are supplied. EAA supplements should be used in particular if you have an unbalanced diet or a low protein intake. In principle, the amount of EAAs that should be supplemented varies, as this depends on the amount of EAAs contained in the food consumed.
In general, however, EAAs can be taken before, during or after training to support the muscles during training. On non-training days, supplementation supports normal protein synthesis.
EAAs have a more intense flavour, which is not to everyone's liking. If you don't like the taste of EAAs, you should try our instant EAAs in different flavours. To enhance the positive effect of the EAAs, we have optimised our EAAs with piperine.
Important: As the EAA tabs are optimised with piperine, make sure that you do not chew the EAA tabs when taking them!
Products: Our EAAs are available as instant powder, capsules or as tablets.
Function:
BCAAs are the ideal nutritional supplement for every performance-orientated athlete. This is because it is important to ensure an increased protein requirement during sporting activities. If you want to build muscle or maintain it in a calorie deficit, there is no getting round branched-chain amino acids. They are involved in building muscle and serve as an energy supplier for the muscle cells. BCAAs are therefore perfectly suited for the targeted improvement of training performance. They counteract signs of fatigue during intensive workouts. Another important property of BCAAs is their rapid recovery after training. BCAA supplementation can therefore help to reduce muscle damage and soreness after physical exertion.
How it works:
BCAAs make up around 35% of the essential amino acids in muscle tissue. The branched-chain amino acids include the three amino acids leucine, isoleucine and valine. The body cannot produce these three amino acids itself, so they have to be taken in with our daily diet. Amino acids are the building blocks that make up proteins. They are therefore essential for the body. No other amino acids can boost protein biosynthesis as much as BCAAs, which is why they are involved in maintaining and building muscle tissue. The intake of BCAAs activates the protein mTOR, which initiates performance-enhancing and growth-promoting processes in the muscles.
In addition, they also serve as a source of energy for the muscles, as they are broken down directly in the muscle and not in the liver like other amino acids. They can therefore be used directly by the body to build up proteins or other amino acids. They also serve the body as an emergency reserve if there is too little glucose in the blood and the carbohydrate (glycogen) reserves are running low. The more BCAA the body is supplied with, the less it has to fall back on its own reserves (muscles) and the lower the serotonin concentration in the blood and thus also the symptoms of fatigue. In addition, the intake of BCAA (especially leucine) stimulates the release of insulin. This leads to the regulation of glucose in the blood and increases the absorption of amino acids into the muscles. In addition, the BCAA intake stimulates the protein mTOR, which initiates performance-enhancing and growth-promoting processes in the muscles.
Application:
Strength and endurance athletes in particular have a high requirement. It is therefore particularly beneficial for athletes to take BCAA supplements to promote the maintenance and development of muscle mass. It is best to take BCAAs before and after training.
We recommend taking at least 5 g of BCAA powder per day. 5 g corresponds to one measuring cube of powder and therefore contains 2.5 g of leucine and 1.25 g each of isoleucine and valine. During intensive training, 1 measuring cube of powder should be taken before and after training with sufficient liquid. Even three times the amount does not lead to any known side effects. However, people with kidney and liver disease should first discuss the intake of BCAAs with their doctor.
Good to know: Our product Nutri-Plus Vegan Sports BCAA contains high-dose BCAAs in an optimal 2:1:1 ratio (leucine (49%) : Isoleucine (24%) : Valine (24%)). Compared to many other products, Nutri-Plus Vegan Sports BCAAs are 100% vegan, as they are obtained from maize (see table). The flavour of pure BCAA powder requires some seasoning and BCAAs are not very soluble in water. For anyone trying BCAAs for the first time, we therefore recommend our peach iced tea flavoured powder or our BCAA tablets.
Of course, BCAAs - like all other essential amino acids - are also contained in our protein powder. Our 3k protein powder, for example, contains 4 g of BCAAs per serving (30 g). So if you drink a protein shake after your workout, you don't necessarily need to take BCAAs. The advantage of isolated BCAA supplements is that they contain fewer calories than protein shakes. So if you want to support your training but want to save calories at the same time, BCAAs are the right choice.
Products: Our BCAAs are available as instant powder in various flavours.
Function:
Arginine is one of the most effective sports supplements. L-arginine is particularly interesting for fitness athletes and bodybuilders as a so-called "pump supplement", as it dilates the blood vessels and is therefore often used as a pre-workout booster. The improved blood flow also increases the transport of nutrients and oxygen in the muscle. Athletes can therefore perform better and increase muscle strength by supplementing with arginine. In one study, the intake of arginine led to a 20% increase in performance. Another study also showed that arginine can reduce fat mass and promote muscle building. It is also a main component of connective tissue (e.g. collagen) and a component of muscle proteins and therefore contributes to muscle building. This makes Nutri-Plus L-arginine the ideal dietary supplement for any serious athlete.
Mode of action:
L-arginine is a semi-essential amino acid that can also be produced by the body itself in the urea cycle from carbamoyl phosphate, L-ornithine and L-aspartate. In certain situations such as illness, stress or intensive training, the need for L-arginine can exceed the body's own production and must be supplied externally. Basically, arginine has the highest proportion of nitrogen of all proteinogenic amino acids. It is the sole precursor of nitric oxide. Nitric oxide can therefore be formed directly from L-arginine. The intake of L-arginine therefore leads to a faster increase in plasma levels. Due to the vasodilating effect caused by L-arginine, more nutrients and oxygen are transported to the muscle and waste products such as ammonia or lactate are better removed. By improving the supply to your muscles, L-arginine contributes to improved regeneration.
In addition, arginine is a main component of connective tissue (e.g. collagen) and a component of muscle proteins. During sporting activities, performance is increased by the release of growth factors such as prolactin and glucagon. This leads to increased muscle growth. Arginine is also involved in the biosynthesis of creatine, which plays an important role in supplying energy to the muscles and also leads to increased muscle growth.
Use:
L-arginine is a safe dietary supplement. Doses of up to 6 grams per day are well tolerated in studies. Arginine is also well tolerated in the long term. We therefore recommend taking 4.5 g a day.
However, higher doses can cause diarrhoea and nausea. As arginine has an effect on blood circulation, people with low blood pressure should take care when supplementing and approach the dose slowly. If you have kidney or liver disease or are taking medication that dilates the blood vessels, you should consult your doctor beforehand.
Products: Our arginine is available as powder and also as capsules. In addition, our arginine is also available in our combination product together with citrulline.
Function:
Creatine is one of the most popular supplements for improving performance during sport. Supplementing creatine increases physical performance during high-speed strength training and short-term intensive exercise. It promotes muscle building and allows you to lift heavier weights. It also makes your muscles look fuller. This means that you can lift more weights and runners can achieve new best times. Creatine also plays an important role in supplying energy to the muscles. In the form of creatine phosphate, it is required for muscle contraction as well as for brain and nerve function.
Taking creatine therefore makes no sense during an endurance run, but rather during short-term efforts such as a sprint or to lift more weights during a strength exercise. However, a creatine supplement is not only suitable for bodybuilders or extreme athletes, but also for other sports that often demand maximum performance during play, such as football, basketball, handball, hockey, athletics, etc., which require a sufficient amount of creatine in the body.
How it works:
Creatine is mainly stored in our body in the muscles. 95% of creatine is stored in the muscles. In resting cells, around 40 % is in the form of free creatine, while the remaining 60 % is in the form of creatine phosphate. Creatine is a substance produced naturally in the body with the help of the amino acids glycine, methionine and arginine. The body produces about 1-2 g of the substance per day on its own, the rest must be supplied through food.
Creatine is particularly important for muscle contraction. As a component of creatine phosphate together with ATP, it is particularly important as an energy supply for the muscles. The phosphate is used as an energy supplier during short-term exercise and is important for the resynthesis of ATP. This promotes maximum muscle strength in order to build muscle and prevents signs of fatigue.
The fuller appearance of the muscles is due to water retention as a result of creatine supplementation. The water is stored in the muscle cells, which stretches the muscles and increases their volume. Around 1 to 2 % of the body weight is drawn into the muscles in the form of additional water. The water is bound directly in the muscle and not between the skin and muscle. When you stop taking it, the water disappears from the body all by itself. However, this takes several weeks, during which you sweat more. However, regular muscle building is not hindered by the stored water.
Theoretically, creatine monohydrate can be taken at any time of day. Ideally, you should take the product before or immediately after training. On non-training days, one portion (5 g) on an empty stomach is sufficient, e.g. directly after getting up in the morning. It makes sense to take creatine together with carbohydrates, as insulin is released into the bloodstream and this increases absorption in the muscles. Creatine can be taken either together or just before a meal with water. It is important that it is taken every day to maximise creatine stores. For absorption in the body, it makes no difference whether creatine is taken as a powder, tablet or capsule. In general, however, every form of creatine should have a high mesh factor (200).
When taking creatine, the usefulness of an additional loading phase is often discussed. In the loading phase, 20-30 g per day are taken over a period of one week with the aim of filling the stores more quickly. However, a loading phase does not necessarily make sense, as you will also notice positive effects if you do without this phase and start directly with a dose of 3-5 g of the „maintenance phase“. If you suffer from a sensitive stomach, you should definitely skip the loading phase.
This is because people with a sensitive stomach can experience gastrointestinal problems (e.g. bloating and diarrhoea) and muscle cramps– however, this only occurs with very high doses (approx. 20 g per day) and too little liquid. People with kidney disease should discuss their intake with their doctor beforehand.
Our creatine from Nutri-Plus consists of 100% pure and ultra-fine creatine monohydrate (Mesh 200). Mesh 200 means that the powder is finely ground and therefore represents the form that is best utilised by the body. It is also vegan and therefore free from lactose, cholesterol and other animal ingredients. It is also suitable in combination with other supplements because it is neutral in flavour. It contains no additives and therefore ensures optimum absorption.
Products: Our creatine is available both as powder and as capsules
.Function:
L-carnitine is one of the best-known dietary supplements in the sports sector. Daily intake of L-carnitine leads to vasodilation in the muscles of athletes and thus to increased blood flow. This increases physical performance and leads to more strength. L-carnitine therefore also has a positive effect on muscle building. High doses of L-carnitine lead to an increase in endurance and fat burning. In addition, the strain on the muscles is reduced and the regeneration time also decreases. This prevents muscle soreness.
How it works:
L-carnitine can be produced by the body itself as well as absorbed with food. The highest concentration (around 80%) is found in skeletal muscle, but large amounts are also present in the heart muscle and brain. L-carnitine is formed in the body from the two amino acids lysine and methionine with the help of various nutrients such as vitamin C, vitamin B6, iron and niacin.
Carnitine plays a particularly important role in energy and fat metabolism. It is responsible for ensuring that long-chain fatty acids are transported from the cytosol to the mitochondria (the so-called power stations of the cells) and that the fats can therefore be used to generate energy. In this context, L-carnitine stimulates the production of ATP (adeno-sintriphosphate), which is required for all muscle work. This is particularly important during exercise in terms of improving physical performance and increasing strength.
L-carnitine does not have a direct influence on testosterone levels, but it does increase the androgen receptors in the muscle cells. These receptors are a prerequisite for testosterone to work at all. If more receptors are present, there is an increased effect. Consequently, L-carnitine also has an influence on muscle building.
It is recommended to take the L-carnitine capsules with meals so that it is absorbed together with carbohydrates. The subsequent insulin release leads to better absorption into the muscle.
Products: Our carnitine is available as powder and also as capsules.
Function:
Do you want to give your all during training and surpass yourself? Then citrulline is the answer. The amino acid is one of the most effective sports supplements.
L-citrulline malate is mainly used as a pre-workout booster in sports. The vasodilating effect of citrulline ensures better blood circulation. The improved supply to your muscles means you train for longer, as signs of fatigue are reduced. Citrulline also supports your regeneration and ensures that sore muscles fade less. So you'll be ready for your next training session sooner.
Mode of action:
The amino acid L-cirtulline malate plays a crucial role in the formation of nitric oxide (NO) by enhancing the function of arginine and delaying the breakdown of arginine in the body. Arginine is the precursor to nitric oxide. As citrulline is converted into arginine in the body, citrulline can increase the effect of arginine or delay the breakdown of arginine. As a result, L-citrulline has a vasodilating effect and thus improves blood flow.
Because of the improved blood flow, more nutrients and oxygen are transported to the muscle and waste products such as ammonia or lactate are better removed. The reduced amount of ammonia improves physical regeneration after training, so that the body is fit for the next training session more quickly. Because citrulline also leads to increased muscle resistance, it counteracts signs of fatigue during exercise, as shown in a study by Hickner et al. (2006). In another study, L-citrulline supplementation led to a reduction in muscle soreness of up to 40 %. Consequently, it increases muscle function and leads to an increased pump.
Use:
On training days, take 10 g of powder (equivalent to 2 scoops) with 300 ml of water approx. 30 minutes before training. Even on non-training days, small amounts of L-citrulline malate (3 g) have a positive effect on physical performance and health.
Since our citrulline malate contains a mixed ratio of two parts citrulline and one part malate, it is easier for the body to absorb. L-citrulline malate is very well tolerated. However, people who suffer from cardiovascular disease or other illnesses should discuss their intake with their doctor beforehand.
Function:
The need for glutamine is increased during physical training, especially in competitive athletes, which is why supplementation with this amino acid is always beneficial. Glutamine is used by the human body to build up proteins, so it has anabolic properties and therefore helps to build and maintain muscle. For athletes, L-glutamine promotes regeneration and provides more energy and strength during training.
Mode of action:
Glutamine is the most abundant amino acid in the blood and in the amino acid pool of skeletal muscles. In human blood plasma, glutamine represents the highest proportion of all free amino acids at around 20%. Around 60 % of the total glutamine stores are found in the skeletal muscles. Glutamine levels decrease by almost 50 % during high levels of physical training. If glutamine levels are too low, the organs draw L-glutamine from the skeletal muscles. This can then favour muscle breakdown. Supplementation with L-glutamine can counteract this and prevent the breakdown of valuable muscle mass for energy production.
L-glutamine is closely related to glutamic acid, both of which are amino acids and one of the main components and building blocks of proteins. Both amino acids can be converted into each other. Glutamine is therefore an important source of energy. Supplementation of L-glutamine prevents the body from using valuable muscle protein as an energy source and therefore ensures that muscle mass is maintained.
After intensive workouts, both glutamine and carbohydrate stores are depleted. To regain energy quickly, the body needs glucose. L-glutamine plays a special role here: This is because glutamine can be converted into glucose and thus serve the body to generate energy. By providing glucose, the glycogen stores are replenished more quickly. Glycogen is also the storage form of carbohydrates. The high quantities of available stores provide energy and also help to promote regeneration after exercise.
Use:
We therefore recommend taking 5 g of powder (1 measuring cube) of glutamine twice a day. Good times are before and after exercise. For intensive training, you can also take 2 scoops before and 2 scoops after training. Before exercise, the supply of energy is ensured and protects the body from the breakdown of endogenous substances. After sport, glutamine promotes regeneration.
Our Nutri-Plus L-glutamine consists of over 99.9 % pure, fermented and fine L-glutamine powder. It therefore has a significantly higher bioavailability than normal, conventional L-glutamine.
L-glutamine is suitable for anyone who does sport. However, pregnant and breastfeeding women and people with diabetes, epilepsy or impaired kidney function should take care. Supplementation for these groups of people should be discussed with their doctor beforehand.
Products: Our glutamine is available as powder and also as capsules.
Betaine is still one of the lesser-known sports supplements. Betaine (chem. trimethylglycine) is an amino acid derivative. The name is derived from the sugar beet (lat. Beta vulgaris). Spinach, quinoa and beetroot also contain betaine.
Function:Betaine can improve physical performance. This is why the secondary plant substance is also often used as a training booster.
A study investigated how the intake of betaine affected performance during squats, bench presses and jumps. The results showed that the participants had more strength during the exercises than before supplementation. The study results also indicated that betaine promotes regeneration.
Another study observed the effect of long-term betaine supplementation over six weeks. Here, too, the intake led to more strength, which was reflected in more repetitions of the bench press, for example. In addition, the body composition changed in the betaine group. The body fat percentage decreased compared to the placebo group, while the lean body mass increased.
Researchers were also able to show in 2012 that the average sprint performance of cyclists improved by 3.3% when taking betaine.
Mode of action:
According to current knowledge, it is assumed that the supplement has an effect on the development of muscle fibres by influencing the activity of the growth hormone IGF-1, among other things. This is at least suggested by in vitro studies on muscle cells by an Italian research group.
A study by Trepanowski et al. also points to another mechanism of action: The betaine group showed lower lactate levels in the blood after training compared to the control group. This could explain why supplementation has a positive effect on regeneration and signs of fatigue.
Application:
In order to achieve an improvement in physical performance, the supplement should be taken approx. 30 minutes before training. For example, 25 g of Nutri-Plus Booster contains 1.5 g of betaine HCL.
Products: Betaine is an ingredient that is contained in our pre-workout supplement the V-Booster
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