Written by the Plenthera team (orthomolecularly trained). Scientifically reviewed in May 2026. Last updated: 28 May 2026.

Sports nutrition doesn't have to be synonymous with cynical animal proteins, artificial flavors, and hollow marketing claims. In this category, you'll find plant-based proteins (rice, hemp, pea, fava bean), creatine, magnesium for muscle relaxation, omega 3 for recovery, and pre-workout formulas without synthetic stimulants. For cyclists, strength trainers, runners, and everyday exercisers: supplements that measurably contribute to recovery and performance, based on EFSA claims and peer-reviewed research.

On this pageWhat is sports nutrition and when do you really need it? · Which supplements are proven to work for sports? · Our sports sub-categories · How do I assemble a sports nutrition stack? · Frequently asked questions · Combine with · Sources

What is sports nutrition and when do you really need it?

Sports nutrition is a collective term for foods and supplements specifically aimed at sports performance, recovery, or body composition. The line between 'normal' nutrition is blurry — a shake of banana, oatmeal, and protein powder is practically sports nutrition, as is a rice meal after a long run.

For the average recreational athlete (1-3 training sessions per week), a varied diet is usually sufficient. For those who train intensely for 5+ hours a week, have a specific goal (strength, hypertrophy, endurance), or eat vegan, targeted supplements can make a measurable difference — especially for protein, creatine, magnesium, and omega 3 intake.

Which supplements are proven to work for sports?

Protein — for muscle recovery and building

A daily protein intake of 1.6-2.2 grams per kilogram of body weight is optimal for strength athletes according to meta-analyses (Morton et al., 2018). For most people, this is difficult to achieve from diet alone — a protein shake (vegan or animal) after training can efficiently supplement intake.

Creatine — the most researched sports supplement

Creatine monohydrate (3-5 g per day) demonstrably increases phosphocreatine stores in muscles, resulting in 5-15% more strength and repetitions during explosive exertion (Kreider et al., 2017). Safe for long-term use, doping-free, vegan-friendly.

Magnesium — recovery and muscle relaxation

Magnesium contributes to normal muscle function and energy-yielding metabolism (EFSA). During intensive training, the need increases; 300-400 mg per day, preferably in chelated form (bisglycinate) for optimal absorption and minimal laxative effect.

Omega 3 — anti-inflammatory recovery

EPA and DHA help modulate sport-related low-grade inflammatory responses. For athletes, 2-3 g EPA+DHA per day is often recommended (above the EFSA basic dose of 250 mg), from fish or algal oil.

Electrolytes — for prolonged exertion and heat

For training sessions longer than 60-90 minutes or in warm conditions, supplementing sodium, potassium, and magnesium is useful to prevent dehydration and cramps.

Our sports sub-categories

• Proteins & Meal Replacements — plant-based protein powders, complete shakes, and meal replacements
• Sports Supplements — creatine, BCAA, beta-alanine, and taurine
• Pre-workout — for focus, energy, and pump without excessive caffeine
• Sports & Recovery — magnesium, glucosamine, MSM, omega 3 for post-workout recovery
• Electrolytes — for prolonged exertion and hot days
• Plantforce Vegan Sports Nutrition — Dutch wholefood brand: rice protein, magnesium, vitamin C/B
• Sunwarrior Vegan Sports Nutrition — US brand with strong flavor: Warrior Blend, Active Protein, Classic

How do I assemble a sports nutrition stack?

For strength training / hypertrophy

Basic: protein supplement (1× per day, after training), creatine monohydrate (3-5 g per day), vitamin D (winter), magnesium (evening). Optional: pre-workout, BCAA for longer training sessions on an empty stomach.

For endurance sports (cycling, running)

Basic: carbohydrate-protein shake (post-workout within 60 minutes), electrolytes (longer rides or in heat), omega 3 (recovery), iron check (especially women). Optional: beets/nitrates, beta-alanine.

For recovery & injury prevention

Basic: magnesium, omega 3, vitamin D, sufficient protein. For joint complaints: glucosamine + MSM. For overtraining: sufficient rest + sleep support (magnesium, glycine).

Frequently asked questions

Which protein shake is best for vegans?

For vegans, rice-pea blends are the most complete (full amino acid profile). Fava bean (Silverback) is a newer option with naturally high isoleucine content. Hemp is less concentrated but contains omega 3.

Is creatine safe for long-term use?

Yes. Creatine monohydrate is the most researched sports supplement; numerous studies show safety with long-term use (5+ years). No impact on kidney or liver function in healthy individuals (Kreider et al., 2017).

Should I use a pre-workout?

Not necessary. A strong coffee 30-45 minutes before training already provides similar cognitive activation. Pre-workouts are useful if you often train fatigued or are looking for a mental boost.

How much protein do I need per day as an athlete?

For strength training, 1.6-2.2 g per kg body weight is recommended (Morton et al., 2018). For endurance sports, slightly lower (1.2-1.6 g/kg). Distribute intake over 4-5 moments per day for optimal muscle protein synthesis.

What is the difference between whey and plant-based protein?

Whey protein has a slightly more complete amino acid profile and is absorbed faster. Plant-based proteins (especially as a blend) perform equally well for muscle building in modern studies at comparable dosages (Monteyne et al., 2023).

Do supplements help with weight loss?

No supplement replaces a calorie deficit. Protein can increase satiety, magnesium and omega 3 support recovery, but 'fat burners' such as disapproved stimulants are not sold by us.

Is sports nutrition doping-free?

We select brands that comply with Informed Sport or similar doping-free production requirements. For top athletes: inquire about the analysis certificate for specific products.

How much water should I drink during intense training?

A guideline is 500-750 ml per hour of intense exertion, more in heat. Above 60-90 minutes, also add electrolytes.

Combine with other categories

Sports performance is linked to more than just training. Also explore:

• Energy & Fatigue — for those who train while chronically tired
• Sleep & Relaxation — recovery starts at night — magnesium, glycine, valerian
• Digestion & Gut — nutrient absorption is the foundation of performance
• Heart & Vessels — cardiovascular support for endurance sports
• Strong Bones — calcium, vitamin D and K for strength training

Sources & references

• EFSA — Regulation (EU) 432/2012, claims for protein, magnesium, vitamin D
• Kreider et al. (2017) — International Society of Sports Nutrition position stand on creatine
• Morton et al. (2018) — A systematic review of dietary protein for strength training (Brit J Sports Med)
• Monteyne et al. (2023) — Plant-based vs animal-based protein for muscle adaptation
• Gezondheidsraad — Dutch Dietary Guidelines (protein, omega 3)

Disclaimer: This text is for informational purposes only and does not replace medical advice. Nutritional supplements are not a substitute for a varied, balanced diet and a healthy lifestyle. Always consult your doctor or an orthomolecular therapist if in doubt.