*Not all products in this category have an EFSA-approved health claim. Products with an EFSA claim are described as such in the text. For the other products, they are grouped under this theme based on traditional use or product formula. For specific health questions, we recommend consulting a doctor or orthomolecular therapist.
Written by the Plenthera team (orthomolecularly trained). Scientifically reviewed in April 2026. Last updated: April 30, 2026.
Sports supplements work best when the basics are in order: progressive overload, sufficient sleep, protein-rich nutrition. On top of that, creatine is perhaps the most evidence-based supplement ever — EFSA-recognized for sports performance, decades of research. Plus: protein for muscle-building blocks, electrolytes for hydration, and astaxanthin for oxidative recovery.
Which sports stack suits you?
| Situation | Stack | Time |
|---|---|---|
| Strength sports | Creatine + protein + magnesium + astaxanthin | Before + after training |
| Endurance sports (>1 hour) | Electrolytes + carbohydrate + creatine | Before/during/after |
| Recreational sports | Protein + magnesium + multivitamin | Daily |
| Muscle soreness / DOMS | Astaxanthin + omega 3 + magnesium | Daily |
| Competition performance | Creatine loaded + caffeine + theanine | Before competition |
| Recovery after intensive sports block | Protein + glutamine + collagen + zinc | Ongoing |
What is sport & recovery?
Sports supplements fall into four main categories: performance (creatine, caffeine, beta-alanine), recovery (protein, BCAA, glutamine), hydration (electrolytes) and oxidative protection (astaxanthin, vitamin C, vitamin E). The right stack depends on the type of sport: strength sports require different supplements than endurance sports.
Creatine monohydrate is perhaps the most evidence-based sports supplement ever. With decades of research and an EFSA-recognized claim for high-intensity sports performance (3g/day), it is the gold standard for strength and explosive sports. 3-5g per day provides full muscle creatine saturation after 2-4 weeks – loading with 20g/day is not necessary.
Protein supplementation supports muscle protein synthesis – especially relevant after training and in strength sports. Whey is classic; vegan blends (pea + rice) provide a comparable amino acid profile. For the average recreational athlete: 1.6-2.0g of protein per kg of body weight per day is the upper guideline – which you can better get from food, supplements complement.
For recovery, astaxanthin is an interesting addition – clinical research (12mg/day) shows reduction of exercise-induced oxidative stress and muscle soreness. For endurance sports, electrolytes (sodium, potassium, magnesium) are essential during training >1 hour, especially in warm conditions or with heavy sweating. BCAA/EAA during long training or fasting-state training can further support muscle protein synthesis.
Sport & Recovery and EFSA — what is scientifically recognized?
EFSA has not recognized an overarching sports claim. However, there are components with relevant recognized claims:
"Creatine increases physical performance in successive bursts of short-term, high-intensity exercise." (3 g/day)
"Protein contributes to a growth in muscle mass."
"Protein contributes to the maintenance of muscle mass."
"Magnesium contributes to normal muscle function."
Thresholds apply to daily intake that provides at least 15% RI.
The sports stack at Plenthera
Creatine monohydrate 3-5 g
EFSA-recognized for sports performance.
Vegan protein (pea + rice) 25-30 g
Protein building blocks.
Electrolytes (Na + K + Mg)
For heavy sweating or endurance sports.
BCAA / EAA during training
For muscle protein synthesis.
Astaxanthin 12 mg
Sports recovery oxidative stress.
Magnesium malate 300-400 mg
Muscle function and mitochondrial.
Cordyceps for endurance
Adaptogen for sports.
How do you use sport & recovery?
Simple basic approach to sports:
- Standard sports basic: creatine + protein + magnesium.
- For strength sports: add astaxanthin for recovery theme.
- For endurance sports: electrolytes essential, especially with heavy sweating.
- BCAA/EAA during long training or in a fasting state.
- Cordyceps for those choosing the adaptogenic route for endurance.
- Allow creatine 4 weeks to load — 3-5g/day, 24-hour ramp-up not needed.
- Combine with progressive overload, sleep, protein-rich nutrition.
Myths and misunderstandings about sport & recovery
Myth 1: "A pill solves sports issues."
Supplements are an addition to lifestyle, not a replacement.
Myth 2: "The more supplements, the better."
Stacking doesn't work — choose a targeted stack and give it time.
Myth 3: "Supplements work acutely for sports."
Cumulative effect, allow 4-8 weeks.
Myth 4: "All brands are equal."
Quality varies widely — choose premium for targeted effect.
Combining Sport & Recovery with other supplements
Supplements for sport and recovery work in a broader wellness cluster:
Frequently asked questions
Which supplements for sports?
Creatine + protein + magnesium — basic. Plus electrolytes, BCAA, astaxanthin.
Creatine for sports — does it work?
EFSA-recognized claim for sports performance. Scientifically best-substantiated sports supplement.
Protein powder quantity?
25-30g per shake — several times a day for strength sports.
Vegan protein vs whey?
Pea + rice blend equivalent to whey in amino acid profile.
Electrolytes when?
During training >1 hour or heavy sweating — sodium, potassium, magnesium.
Astaxanthin for sports?
Clinical research for reduced muscle damage and endurance.
Cordyceps for endurance sports?
Adaptogen — research on VO2max and endurance.
Pre-workout without caffeine?
Cordyceps + creatine + theanine + B-complex.
BCAA or EAA?
EAA more complete — all 9 essential amino acids instead of 3 BCAA.
How long until creatine works?
2-4 weeks for muscle creatine saturation.
Sources
- EFSA Regulation (EU) 432/2012 — relevant component claims.
Disclaimer: This text is for informational purposes only and does not replace medical advice. Supplements are food supplements, not medicines. In case of doubt or if you are taking medication, we recommend consulting a doctor or orthomolecular therapist first. For serious or persistent complaints: medical care remains the basis.