Which sports stack suits you?

What is sport & recovery?

Sports 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.

Creatine monohydrate 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.

Protein 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 vegan protein powder (fava bean, pea, rice) or with collagen peptides, which are also a source of protein.

Magnesium 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; electrolytes 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.

Sport & Recovery and EFSA — what is scientifically recognised?

EFSA has not authorised an overarching sports claim. However, there are components with relevant authorised claims under Regulation (EU) 432/2012 and (EU) 2017/672:

'Creatine increases physical performance in successive bursts of short-term, high intensity exercise.' (at 3 g per day)

'Daily creatine consumption can enhance the effect of resistance training on muscle strength in adults over the age of 55.' (3 g per day, in combination with resistance training at least three times a week)

'Protein contributes to a growth in muscle mass.'

'Protein contributes to the maintenance of muscle mass.'

'Magnesium contributes to normal muscle function.'

'Potassium contributes to normal muscle function.'

'Vitamin D contributes to the maintenance of normal muscle function.'

'Vitamin C contributes to maintain the normal function of the immune system during and after intense physical exercise.' (at 200 mg per day in addition to the recommended daily intake)

The 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.

The sports stack at Plenthera

Creatine monohydrate

Big 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.

Vegan protein powder

Silverback 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 vegan protein.

Collagen

Plent 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.

Magnesium

Ionic 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.

Electrolytes

Trace 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.

Vitamin D, K2 and bones

Vitals 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.

Basics and recovery

Nordic 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.

Other forms on the market

We 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, L-theanine and a B-complex.

How do you use supplements for sport & recovery?

A simple basic approach:

1. The basis for every athlete: creatine 3 g per day + enough protein (protein powder as a top-up) + magnesium according to the label.
2. Vitamin D in the winter months, according to the label; at 55+ also K2 and enough calcium for the bones.
3. Endurance sport or heat: electrolytes before and during training sessions longer than an hour.
4. Recovery block: protein spread over the day (20–30 g per meal), collagen or protein powder as a top-up, zinc and vitamin C according to the label.
5. Give creatine 3–4 weeks to fill the muscle stores; a loading phase is not necessary.
6. Do not exceed the recommended daily dose and add up the magnesium and vitamin D from several products.
7. With kidney conditions, pregnancy or medication use (especially blood thinners with vitamin K and cod liver oil): consult your doctor first.
8. Combine with progressive training, sleep and a protein-rich diet — that is where the biggest gains are.

Myths and misconceptions about sport & recovery

Myth 1: 'Creatine is only for bodybuilders.'

Creatine has been researched in strength, team and endurance athletes and in older people; the 55+ claim is proof of this.

Myth 2: 'More protein is always better.'

Above 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.

Myth 3: 'Supplements work instantly.'

Creatine and magnesium work cumulatively; allow 3–4 weeks.

Myth 4: 'A sports drink is always necessary.'

For training sessions shorter than an hour, water is sufficient; electrolytes only make sense for long sessions, heat or heavy sweating.

Combining Sport & Recovery with other supplements

Supplements for sport work within a broader whole:

• Sleep & Relaxation: recovery starts at night; magnesium in the evening.
• Energy & Tiredness: B vitamins and iron for tiredness outside training.
• Omega 3: EPA and DHA contribute to the normal function of the heart.
• Strong Bones: calcium, vitamin D and K2 for those who train with weights.
• Sports supplements: the full sports range, including pre-workout and MSM.

Frequently asked questions

Which supplements fit sport and recovery?

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.

Does creatine really work?

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.

How much protein do I need?

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.

Vegan protein or whey?

A 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.

When do I need electrolytes?

For training sessions longer than 60 to 90 minutes, in hot weather or with heavy sweating. Potassium and magnesium contribute to normal muscle function.

Is collagen useful for athletes?

Collagen peptides are a source of protein and count towards your protein intake. There is no authorised health claim for collagen itself.

What does colostrum do for sport?

Colostrum (beestings) is being researched in relation to sport and recovery; there is no authorised claim. It is a natural source of protein and immunoglobulins.

How long before creatine works?

At 3 to 5 g per day, muscle stores are saturated after 3 to 4 weeks. A loading phase is not necessary.

Sources

• Regulation (EU) 432/2012 — claims for creatine, protein, magnesium, potassium, vitamins C, D and K.
• Regulation (EU) 2017/672 — creatine claim for adults over the age of 55.
• Kreider R.B. et al. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation. J Int Soc Sports Nutr.
• Jäger R. et al. (2017). International Society of Sports Nutrition position stand: protein and exercise. J Int Soc Sports Nutr.
• Health Council of the Netherlands (2021). Dietary reference values for protein.
• EFSA (2015). Scientific opinion on the safety of caffeine.