{"title":"Sports \u0026 Recovery","description":"\u003cscript type=\"application\/ld+json\"\u003e\n{\n  \"@context\": \"https:\/\/schema.org\",\n  \"@type\": \"BreadcrumbList\",\n  \"itemListElement\": [\n    { \"@type\": \"ListItem\", \"position\": 1, \"name\": \"Home\", \"item\": \"https:\/\/plenthera.com\/\" },\n    { \"@type\": \"ListItem\", \"position\": 2, \"name\": \"Categories\", \"item\": \"https:\/\/plenthera.com\/collections\/\" },\n    { \"@type\": \"ListItem\", \"position\": 3, \"name\": \"Sport \u0026 Recovery\", \"item\": \"https:\/\/plenthera.com\/collections\/sport-herstel\" }\n  ]\n}\n\u003c\/script\u003e\n\u003cscript type=\"application\/ld+json\"\u003e\n{\"@context\":\"https:\/\/schema.org\",\"@type\":\"CollectionPage\",\"name\":\"Supplements for sport and recovery\",\"description\":\"Creatine, vegan protein, magnesium, electrolytes, collagen and vitamin D for sport and recovery. Creatine increases physical performance in successive bursts of short-term, high-intensity exercise.\",\"url\":\"https:\/\/plenthera.com\/collections\/sport-herstel\",\"inLanguage\":\"en\",\"isPartOf\":{\"@type\":\"WebSite\",\"name\":\"Plenthera\",\"url\":\"https:\/\/plenthera.com\/\"}}\n\u003c\/script\u003e\n\u003cscript type=\"application\/ld+json\"\u003e\n{\"@context\":\"https:\/\/schema.org\",\"@type\":\"FAQPage\",\"mainEntity\":[\n{\"@type\":\"Question\",\"name\":\"Which supplements fit sport and recovery?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"The basis at Plenthera: creatine monohydrate, a protein source (vegan protein powder or collagen), magnesium and vitamin D. For long or hot training sessions, electrolytes are added.\"}},\n{\"@type\":\"Question\",\"name\":\"Does creatine really work?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Yes. Creatine increases physical performance in successive bursts of short-term, high-intensity exercise (authorised claim at 3 g per day). It is the most researched sports supplement.\"}},\n{\"@type\":\"Question\",\"name\":\"How much protein do I need?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"The Health Council of the Netherlands uses 0.83 g of protein per kg of body weight per day for adults; for intensive strength training, sports nutrition guidelines use 1.6 to 2.2 g per kg. Protein contributes to a growth in muscle mass.\"}},\n{\"@type\":\"Question\",\"name\":\"When do I need electrolytes?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"For training sessions longer than 60 to 90 minutes, in hot weather or with heavy sweating. Potassium and magnesium contribute to normal muscle function.\"}},\n{\"@type\":\"Question\",\"name\":\"How long before creatine works?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"At 3 to 5 g per day, muscle stores are saturated after 3 to 4 weeks. A loading phase is not necessary.\"}}\n]}\n\u003c\/script\u003e\n\u003carticle\u003e\n\u003cp\u003e*Not all products in this category have an EFSA-approved health claim. Products with an EFSA claim are described as such in the text. The other products are grouped under this theme on the basis of traditional use or product formula. For specific health questions, we recommend consulting a doctor or orthomolecular therapist.\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eWritten by the Plenthera team (orthomolecularly trained). Scientifically reviewed in October 2026. Last updated: 7 October 2026.\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003eSports supplements work best when the basics are in place: progressive training, enough sleep and a protein-rich diet. On top of that, \u003ca href=\"\/en-hu\/collections\/creatine\"\u003ecreatine\u003c\/a\u003e is the most researched sports supplement, with an authorised claim for performance in short, high-intensity exercise. You will also find \u003ca href=\"\/en-hu\/collections\/vegan-proteine\"\u003evegan protein powder\u003c\/a\u003e and \u003ca href=\"\/en-hu\/collections\/collageen\"\u003ecollagen\u003c\/a\u003e as protein sources, \u003ca href=\"\/en-hu\/collections\/magnesium\"\u003emagnesium\u003c\/a\u003e, \u003ca href=\"\/en-hu\/collections\/elektrolyten\"\u003eelectrolytes\u003c\/a\u003e for long or hot training sessions and \u003ca href=\"\/en-hu\/collections\/vitamine-d\"\u003evitamin D\u003c\/a\u003e for muscles and bones.\u003c\/p\u003e\n\u003cnav aria-label=\"Contents\"\u003e\n\u003ch2\u003eContents\u003c\/h2\u003e\n\u003col\u003e\n\u003cli\u003e\u003ca href=\"#vergelijking\"\u003eWhich sports stack suits you?\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"#wat-is-sport-herstel\"\u003eWhat is sport \u0026amp; recovery?\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"#efsa-claims\"\u003eSport \u0026amp; Recovery and EFSA — what is scientifically recognised?\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"#vormen\"\u003eThe sports stack at Plenthera\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"#hoe-gebruik\"\u003eHow do you use supplements for sport \u0026amp; recovery?\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"#mythes\"\u003eMyths and misconceptions about sport \u0026amp; recovery\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"#combineren\"\u003eCombining Sport \u0026amp; Recovery with other supplements\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"#faq\"\u003eFrequently asked questions\u003c\/a\u003e\u003c\/li\u003e\n\u003cli\u003e\u003ca href=\"#bronnen\"\u003eSources\u003c\/a\u003e\u003c\/li\u003e\n\u003c\/ol\u003e\n\u003c\/nav\u003e\n\u003csection\u003e\n\u003ch2 id=\"vergelijking\"\u003eWhich sports stack suits you?\u003c\/h2\u003e\n\u003ctable\u003e\n\u003cthead\u003e\n\u003ctr\u003e\n\u003cth\u003eSituation\u003c\/th\u003e\n\u003cth\u003eStack\u003c\/th\u003e\n\u003cth\u003eTiming\u003c\/th\u003e\n\u003c\/tr\u003e\n\u003c\/thead\u003e\n\u003ctbody\u003e\n\u003ctr\u003e\n\u003ctd\u003eStrength training\u003c\/td\u003e\n\u003ctd\u003eCreatine + protein + magnesium + vitamin D\u003c\/td\u003e\n\u003ctd\u003eDaily; protein around training\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eEndurance sport (\u0026gt; 1 hour)\u003c\/td\u003e\n\u003ctd\u003eElectrolytes + creatine + omega 3\u003c\/td\u003e\n\u003ctd\u003eElectrolytes before\/during; the rest daily\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eRecreational sport\u003c\/td\u003e\n\u003ctd\u003eProtein + magnesium + multivitamin\u003c\/td\u003e\n\u003ctd\u003eDaily\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eMuscle tension and tiredness after training\u003c\/td\u003e\n\u003ctd\u003eMagnesium + omega 3 + vitamin C\u003c\/td\u003e\n\u003ctd\u003eDaily\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eStrength training 55+\u003c\/td\u003e\n\u003ctd\u003eCreatine + protein + vitamin D + K2\u003c\/td\u003e\n\u003ctd\u003eDaily\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003ctr\u003e\n\u003ctd\u003eRecovery after an intensive training block\u003c\/td\u003e\n\u003ctd\u003eProtein + collagen + zinc + vitamin C\u003c\/td\u003e\n\u003ctd\u003eOngoing\u003c\/td\u003e\n\u003c\/tr\u003e\n\u003c\/tbody\u003e\n\u003c\/table\u003e\n\u003c\/section\u003e\n\u003csection\u003e\n\u003ch2 id=\"wat-is-sport-herstel\"\u003eWhat is sport \u0026amp; recovery?\u003c\/h2\u003e\n\u003cp\u003e\u003cstrong\u003eSports supplements fall into four groups: performance (creatine), recovery and building (protein, magnesium, zinc), hydration (electrolytes) and basic provision (vitamin D, omega 3, vitamin C). The right stack depends on the type of sport: strength sport calls for something different from endurance sport.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003ca href=\"\/en-hu\/collections\/creatine\"\u003eCreatine monohydrate\u003c\/a\u003e is the most researched sports supplement. With decades of research and an authorised claim for performance in short, high-intensity exercise (at 3 g per day), it is the standard for strength and explosive sports. 3–5 g per day leads to full saturation of muscle creatine after 3–4 weeks; loading with 20 g per day is not necessary. For adults aged 55 and over there is a second authorised claim: daily intake of 3 g of creatine can enhance the effect of resistance training on muscle strength, with at least three training sessions per week for several weeks.\u003c\/p\u003e\n\u003cp\u003eProtein is the building material of muscles. Protein contributes to a growth in muscle mass and to the maintenance of muscle mass. The Health Council of the Netherlands uses 0.83 g per kg of body weight per day; sports nutrition guidelines (ISSN) use 1.6–2.2 g per kg for intensive strength training. What you do not get from food, you top up with \u003ca href=\"\/en-hu\/collections\/vegan-proteine\"\u003evegan protein powder\u003c\/a\u003e (fava bean, pea, rice) or with \u003ca href=\"\/en-hu\/collections\/collageen\"\u003ecollagen peptides\u003c\/a\u003e, which are also a source of protein.\u003c\/p\u003e\n\u003cp\u003eMagnesium contributes to normal muscle function, to normal protein synthesis and to the reduction of tiredness and fatigue. During long or hot training sessions you mainly lose sodium through sweat, but also potassium and magnesium; \u003ca href=\"\/en-hu\/collections\/elektrolyten\"\u003eelectrolytes\u003c\/a\u003e replenish these. Vitamin D contributes to the maintenance of normal muscle function and of normal bones; in Northern Europe, many people have low status in winter.\u003c\/p\u003e\n\u003c\/section\u003e\n\u003csection\u003e\n\u003ch2 id=\"efsa-claims\"\u003eSport \u0026amp; Recovery and EFSA — what is scientifically recognised?\u003c\/h2\u003e\n\u003cp\u003eEFSA has not authorised an overarching sports claim. However, there are components with relevant authorised claims under Regulation (EU) 432\/2012 and (EU) 2017\/672:\u003c\/p\u003e\n\u003cblockquote\u003e\n\u003cem\u003e\u003cstrong\u003e'Creatine increases physical performance in successive bursts of short-term, high intensity exercise.'\u003c\/strong\u003e\u003c\/em\u003e (at 3 g per day)\u003c\/blockquote\u003e\n\u003cblockquote\u003e\n\u003cem\u003e\u003cstrong\u003e'Daily creatine consumption can enhance the effect of resistance training on muscle strength in adults over the age of 55.'\u003c\/strong\u003e\u003c\/em\u003e (3 g per day, in combination with resistance training at least three times a week)\u003c\/blockquote\u003e\n\u003cblockquote\u003e\u003cem\u003e\u003cstrong\u003e'Protein contributes to a growth in muscle mass.'\u003c\/strong\u003e\u003c\/em\u003e\u003c\/blockquote\u003e\n\u003cblockquote\u003e\u003cem\u003e\u003cstrong\u003e'Protein contributes to the maintenance of muscle mass.'\u003c\/strong\u003e\u003c\/em\u003e\u003c\/blockquote\u003e\n\u003cblockquote\u003e\u003cem\u003e\u003cstrong\u003e'Magnesium contributes to normal muscle function.'\u003c\/strong\u003e\u003c\/em\u003e\u003c\/blockquote\u003e\n\u003cblockquote\u003e\u003cem\u003e\u003cstrong\u003e'Potassium contributes to normal muscle function.'\u003c\/strong\u003e\u003c\/em\u003e\u003c\/blockquote\u003e\n\u003cblockquote\u003e\u003cem\u003e\u003cstrong\u003e'Vitamin D contributes to the maintenance of normal muscle function.'\u003c\/strong\u003e\u003c\/em\u003e\u003c\/blockquote\u003e\n\u003cblockquote\u003e\n\u003cem\u003e\u003cstrong\u003e'Vitamin C contributes to maintain the normal function of the immune system during and after intense physical exercise.'\u003c\/strong\u003e\u003c\/em\u003e (at 200 mg per day in addition to the recommended daily intake)\u003c\/blockquote\u003e\n\u003cp\u003eThe protein claims apply to products that are a source of protein (at least 12% of energy from protein); the vitamin and mineral claims at a daily dose that provides at least 15% of the reference intake. There is no authorised claim for colostrum and collagen as such; colostrum is being researched in relation to sport and recovery, and collagen peptides count as a protein source.\u003c\/p\u003e\n\u003c\/section\u003e\n\u003csection\u003e\n\u003ch2 id=\"vormen\"\u003eThe sports stack at Plenthera\u003c\/h2\u003e\n\u003ch3\u003e\u003ca href=\"\/en-hu\/collections\/creatine\"\u003eCreatine monohydrate\u003c\/a\u003e\u003c\/h3\u003e\n\u003cp\u003eBig Food Vegan Creatine Monohydrate (500 g, also as 3×500 g 2+1) and Vitals Creatine-CV with Creavitalis® (300 g). 3 g daily according to the label, at a fixed time; timing around training makes little difference.\u003c\/p\u003e\n\u003ch3\u003e\u003ca href=\"\/en-hu\/collections\/vegan-proteine\"\u003eVegan protein powder\u003c\/a\u003e\u003c\/h3\u003e\n\u003cp\u003eSilverback Protein from Eindhoven: Unlock Protein (fava bean protein isolate with an amino acid mix, around 27 g of protein per 30 g; Vanilla, Chocolate, Speculoos, Creamy Cappuccino) and the FAVA Series (Naturel and Classic). With fava bean protein, read the favism\/G6PD warning on the label. More protein powders from Plantforce and Sunwarrior can be found under \u003ca href=\"\/en-hu\/collections\/vegan-proteine\"\u003evegan protein\u003c\/a\u003e.\u003c\/p\u003e\n\u003ch3\u003e\u003ca href=\"\/en-hu\/collections\/collageen\"\u003eCollagen\u003c\/a\u003e\u003c\/h3\u003e\n\u003cp\u003ePlent Beauty Blend collagen powder (Elderberry, Kiwi Lime, Pink Grapefruit; 40 servings or 30 sachets) and Vital Proteins Active Collageen Citroen (357 g). Collagen peptides are a source of protein; there is no health claim for collagen itself.\u003c\/p\u003e\n\u003ch3\u003e\u003ca href=\"\/en-hu\/collections\/magnesium\"\u003eMagnesium\u003c\/a\u003e\u003c\/h3\u003e\n\u003cp\u003eIonic magnesium powder from the Danish brand Plantforce (250 mg per teaspoon; Natural or Passion Fruit) and Magnesium+ with vitamins and zinc (Natural or Lemon), Mag3 Ultra® from Arthur Andrew Medical (210 mg per 3 capsules), Doctor's Best Lysinate Glycinate (200 mg per 2 tablets), Vitals Magnesium 100 mg (citrate or bisglycinate with taurine), KiKi Health Ionic Magnesium drops and Magnesium Oil Spray for the skin. Now Foods Magnesium 400 mg and Trace Minerals Mega-Mag are above the upper limit of 250 mg of magnesium from supplements per day derived by EFSA; do not exceed the dose on the label.\u003c\/p\u003e\n\u003ch3\u003e\u003ca href=\"\/en-hu\/collections\/elektrolyten\"\u003eElectrolytes\u003c\/a\u003e\u003c\/h3\u003e\n\u003cp\u003eTrace Minerals ZeroLyte (Salty Orange, Salty Mango; 1 sachet per bottle of water), Endure drops and Electrolyte Stamina tablets, plus KiKi Health Ionic Electrolytes. For training sessions longer than an hour, hot weather or heavy sweating.\u003c\/p\u003e\n\u003ch3\u003e\u003ca href=\"\/en-hu\/collections\/vitamine-d\"\u003eVitamin D, K2 and bones\u003c\/a\u003e\u003c\/h3\u003e\n\u003cp\u003eVitals Vitamine D3 3000 IE (vegan softgels) and D3 drops, Vitals Vitamine K2 + D3, Arthur Andrew KD Ultra® and Vitals Bot- en Tandformule Pro (calcium, magnesium, D3, K2, silicon). Vitamin D contributes to the maintenance of normal muscle function; vitamin K contributes to the maintenance of normal bones.\u003c\/p\u003e\n\u003ch3\u003eBasics and recovery\u003c\/h3\u003e\n\u003cp\u003eNordic Naturals Arctic Cod Liver Oil (cod liver oil; EPA and DHA contribute to the normal function of the heart at 250 mg per day), Vitals Ester-C 1000 mg (vitamin C), KiKi Health Ionic Zinc (zinc contributes to normal protein synthesis), Vitals Elke Dag Platinum as a multivitamin, Big Food Whole Colostrum (researched in relation to sport and recovery) and Big Food Runderlever capsules. As a protein-rich snack: Real Roots Biltong and Beef Heart Bites.\u003c\/p\u003e\n\u003ch3\u003eOther forms on the market\u003c\/h3\u003e\n\u003cp\u003eWe do not stock stand-alone BCAA\/EAA, beta-alanine, citrulline, caffeine tablets or astaxanthin in this category. BCAA\/EAA add little if your protein intake is already sufficient; for caffeine, the EFSA safety limit of 200 mg per serving and 400 mg per day applies. You can put together a caffeine-free pre-workout with creatine, \u003ca href=\"\/en-hu\/collections\/aminozuren\"\u003eL-theanine\u003c\/a\u003e and a B-complex.\u003c\/p\u003e\n\u003c\/section\u003e\n\u003csection\u003e\n\u003ch2 id=\"hoe-gebruik\"\u003eHow do you use supplements for sport \u0026amp; recovery?\u003c\/h2\u003e\n\u003cp\u003eA simple basic approach:\u003c\/p\u003e\n\u003col\u003e\n\u003cli\u003eThe basis for every athlete: \u003ca href=\"\/en-hu\/collections\/creatine\"\u003ecreatine\u003c\/a\u003e 3 g per day + enough protein (\u003ca href=\"\/en-hu\/collections\/vegan-proteine\"\u003eprotein powder\u003c\/a\u003e as a top-up) + \u003ca href=\"\/en-hu\/collections\/magnesium\"\u003emagnesium\u003c\/a\u003e according to the label.\u003c\/li\u003e\n\u003cli\u003eVitamin D in the winter months, according to the label; at 55+ also K2 and enough calcium for the bones.\u003c\/li\u003e\n\u003cli\u003eEndurance sport or heat: \u003ca href=\"\/en-hu\/collections\/elektrolyten\"\u003eelectrolytes\u003c\/a\u003e before and during training sessions longer than an hour.\u003c\/li\u003e\n\u003cli\u003eRecovery block: protein spread over the day (20–30 g per meal), \u003ca href=\"\/en-hu\/collections\/collageen\"\u003ecollagen\u003c\/a\u003e or protein powder as a top-up, zinc and vitamin C according to the label.\u003c\/li\u003e\n\u003cli\u003eGive creatine 3–4 weeks to fill the muscle stores; a loading phase is not necessary.\u003c\/li\u003e\n\u003cli\u003eDo not exceed the recommended daily dose and add up the magnesium and vitamin D from several products.\u003c\/li\u003e\n\u003cli\u003eWith kidney conditions, pregnancy or medication use (especially blood thinners with vitamin K and cod liver oil): consult your doctor first.\u003c\/li\u003e\n\u003cli\u003eCombine with progressive training, sleep and a protein-rich diet — that is where the biggest gains are.\u003c\/li\u003e\n\u003c\/ol\u003e\n\u003c\/section\u003e\n\u003csection\u003e\n\u003ch2 id=\"mythes\"\u003eMyths and misconceptions about sport \u0026amp; recovery\u003c\/h2\u003e\n\u003cp\u003e\u003cem\u003e\u003cstrong\u003eMyth 1: 'Creatine is only for bodybuilders.'\u003c\/strong\u003e\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003eCreatine has been researched in strength, team and endurance athletes and in older people; the 55+ claim is proof of this.\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003e\u003cstrong\u003eMyth 2: 'More protein is always better.'\u003c\/strong\u003e\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003eAbove about 2.2 g per kg of body weight per day, extra protein does not lead to extra muscle building. It is better to spread it over the day.\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003e\u003cstrong\u003eMyth 3: 'Supplements work instantly.'\u003c\/strong\u003e\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003eCreatine and magnesium work cumulatively; allow 3–4 weeks.\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003e\u003cstrong\u003eMyth 4: 'A sports drink is always necessary.'\u003c\/strong\u003e\u003c\/em\u003e\u003c\/p\u003e\n\u003cp\u003eFor training sessions shorter than an hour, water is sufficient; electrolytes only make sense for long sessions, heat or heavy sweating.\u003c\/p\u003e\n\u003c\/section\u003e\n\u003csection\u003e\n\u003ch2 id=\"combineren\"\u003eCombining Sport \u0026amp; Recovery with other supplements\u003c\/h2\u003e\n\u003cp\u003eSupplements for sport work within a broader whole:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003ca href=\"\/en-hu\/collections\/slaap-ontspanning\"\u003eSleep \u0026amp; Relaxation\u003c\/a\u003e: recovery starts at night; magnesium in the evening.\u003c\/li\u003e\n\u003cli\u003e\n\u003ca href=\"\/en-hu\/collections\/energie-vermoeidheid\"\u003eEnergy \u0026amp; Tiredness\u003c\/a\u003e: B vitamins and iron for tiredness outside training.\u003c\/li\u003e\n\u003cli\u003e\n\u003ca href=\"\/en-hu\/collections\/omega-3-vetzuren\"\u003eOmega 3\u003c\/a\u003e: EPA and DHA contribute to the normal function of the heart.\u003c\/li\u003e\n\u003cli\u003e\n\u003ca href=\"\/en-hu\/collections\/sterke-botten\"\u003eStrong Bones\u003c\/a\u003e: calcium, vitamin D and K2 for those who train with weights.\u003c\/li\u003e\n\u003cli\u003e\n\u003ca href=\"\/en-hu\/collections\/supplementen-dranken\"\u003eSports supplements\u003c\/a\u003e: the full sports range, including pre-workout and MSM.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/section\u003e\n\u003csection\u003e\n\u003ch2 id=\"faq\"\u003eFrequently asked questions\u003c\/h2\u003e\n\u003cp\u003e\u003cstrong\u003eWhich supplements fit sport and recovery?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eThe basis at Plenthera: creatine monohydrate, a protein source (vegan protein powder or collagen), magnesium and vitamin D. For long or hot training sessions, electrolytes are added.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eDoes creatine really work?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eYes. Creatine increases physical performance in successive bursts of short-term, high-intensity exercise (authorised claim at 3 g per day). It is the most researched sports supplement.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eHow much protein do I need?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eThe Health Council of the Netherlands uses 0.83 g of protein per kg of body weight per day for adults; for intensive strength training, sports nutrition guidelines use 1.6 to 2.2 g per kg. Protein contributes to a growth in muscle mass.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eVegan protein or whey?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eA fava bean, pea or rice protein with a complete amino acid profile produces comparable muscle building to whey in studies, provided the total protein intake is right.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhen do I need electrolytes?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eFor training sessions longer than 60 to 90 minutes, in hot weather or with heavy sweating. Potassium and magnesium contribute to normal muscle function.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eIs collagen useful for athletes?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eCollagen peptides are a source of protein and count towards your protein intake. There is no authorised health claim for collagen itself.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat does colostrum do for sport?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eColostrum (beestings) is being researched in relation to sport and recovery; there is no authorised claim. It is a natural source of protein and immunoglobulins.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eHow long before creatine works?\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eAt 3 to 5 g per day, muscle stores are saturated after 3 to 4 weeks. A loading phase is not necessary.\u003c\/p\u003e\n\u003c\/section\u003e\n\u003csection\u003e\n\u003ch2 id=\"bronnen\"\u003eSources\u003c\/h2\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003ca href=\"https:\/\/eur-lex.europa.eu\/legal-content\/NL\/TXT\/?uri=CELEX:02012R0432-20210517\" target=\"_blank\" rel=\"noopener noreferrer\"\u003eRegulation (EU) 432\/2012\u003c\/a\u003e — claims for creatine, protein, magnesium, potassium, vitamins C, D and K.\u003c\/li\u003e\n\u003cli\u003eRegulation (EU) 2017\/672 — creatine claim for adults over the age of 55.\u003c\/li\u003e\n\u003cli\u003eKreider R.B. et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation. J Int Soc Sports Nutr.\u003c\/li\u003e\n\u003cli\u003eJäger R. et al. (2017). International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr.\u003c\/li\u003e\n\u003cli\u003eHealth Council of the Netherlands (2021). Dietary reference values for protein.\u003c\/li\u003e\n\u003cli\u003eEFSA (2015). Scientific opinion on the safety of caffeine.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003c\/section\u003e\n\u003cp\u003e\u003cem\u003e\u003cstrong\u003eDisclaimer:\u003c\/strong\u003e This text is for information purposes only and does not replace medical advice. Supplements are food supplements, not medicines. If in doubt or if you take medication, we recommend consulting a doctor or orthomolecular therapist first. With serious or persistent complaints, medical care remains the basis.\u003c\/em\u003e\u003c\/p\u003e\n\u003c\/article\u003e\n","products":[{"product_id":"arthur-andrew-syntol-amd-360-caps","title":"Syntol AMD® – 360 capsules","description":"\u003cp\u003eLive cultures, fibre and enzymes in one formula. 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