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February 6, 2023

A Guide to Sport Supplements

The industry of supplements is continuously becoming more and more popular. Active adults or athletes may include supplements to help meet their nutritional needs, improve nutrient deficiencies, enhance athletic performance or achieve personal fitness goals.

Dietary supplements usually contain carbohydrates, protein, fat, minerals, vitamins, herbs, enzymes, amino acids, or various plant/food extracts. One group of dietary supplements are sports supplement.

These can be found in multiple forms and provide a convenient means of meeting essential energy or macronutrient needs such as capsules, tablets, energy bars, meal replacement powders, or ready-to-drink shakes.

Some are also designed to support caloric control, weight gain, weight loss, and performance enhancement. These supplements are taken either before (pre-workout) or after exercise (post-workout).

What are these supplements? When should you take them? Do these supplements live up to the hype? Are those supplements necessary or even safe?

Like other dietary supplements, the Food and Drug Administration (FDA) does not approve workout supplements as safe or effective. Therefore, it is recommended to check the ingredients, research their effects and consult your physician before adding them to your fitness routine.

Workout supplements – Overview

Nowadays, the use of dietary supplements in the athletic population is widely going up. However, their need, safety, and efficacy remain questionable. Dietary supplements have a significant role in helping athletes consume the right amounts of calories, and macro-, and micronutrients.

However, supplements should never replace a healthy diet! Numerous dietary ingredients can potentially enhance training, recovery, and/or performance. Thus, supplementing your food intake with these nutrients in proper amounts and at appropriate times can improve your diet and optimize your performance.

Therefore, sports dietitians must be aware of the current data regarding sports nutrition and exercise and should educate their clients.

Pre-workout supplements

Pre-workout supplements are intended to boost your energy and endurance during your workout. These supplements are taken 15-30 minutes before a workout and can also be consumed during exercise.

Find out about the common ingredients present in pre-workout supplements that the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine have approved as having evidence-based uses in sports nutrition. 

These supplements have been recognized as safe and effective by the International Society of Sports Nutrition. However, it is still important to consult a physician or dietitian prior to using these supplements, as they are not reviewed by the FDA for safety or effectiveness


Creatine is a chemical molecule synthesized naturally in the body from amino acids and can be obtained from red meat and seafood. Research has shown that creatine increases muscle mass and can help improve performance in resistance exercise or in sports involving intermittent sprints or other brief repeated high-intensity exercises (soccer, basketball…).


Caffeine is a stimulant mostly found in coffee, tea, soft drinks, energy drinks, and chocolate. It is often taken before a workout and has been shown to be an effective ergogenic aid, (substances or techniques used to enhance athletic performance), especially for short-term high-intensity exercise and endurance-based activities.


Beta-alanine is a non-essential amino acid produced in the liver and found in fish, poultry, and meat. It has been shown to reduce fatigue, increase muscle mass, and improve performance, particularly in high-intensity exercises lasting 1 – 4 minutes, such as interval training or short sprints. It has been also shown to burn fat and reduce weight.


L-Carnitine is produced endogenously by the liver and kidneys and is involved in lipid metabolism. Some research has shown that L-carnitine supplementation can benefit athletes in endurance competitions, and prolonged high-intensity exercise, and can help in recovery during high-intensity resistance exercise. It also helps burn fat and get increase muscle mass.

Click here to check carnitine supplements available on our website 


Arginine is known as a conditionally essential amino acid that has been linked with the ability to improve exercise performance and tolerance, increase growth hormone production, support immune function, and promote fat metabolism. In addition, post-workout consumption of arginine, combined with a proper carbohydrate intake, can help replenish glycogen stores faster.

Post-Workout Supplements

These supplements are intended to increase muscle mass through enhanced muscle repair, recovery, and growth.Find out about some of the most common ingredients used in post-workout supplements.

Find out about some of the most common ingredients used in post-workout supplements.

Click here to check the multiple post-workout supplements available on our website 


Carbohydrates aid in replenishing glycogen stores after a workout which is important for muscle recovery and can improve exercise performance. Your usual dietary intake is usually enough to replenish muscle glycogen stores after low-intensity exercises (walking, yoga…) and also for moderate-intensity exercise (one hour of walking, jogging, swimming…). Post-workout supplementation with carbohydrates and protein is only recommended after long and strenuous physical activity (interval training, running, swimming, bicycling, soccer, or basketball).


Generally, the recommended daily intake of protein is 0.8 grams of protein per kilogram of body weight. Protein supplementation during exercise varies based on the age, quantity, and quality of protein intake and type, intensity, and duration of exercise. For individuals participating in strenuous exercise, the International Society of Sports Nutrition recommends an overall daily protein intake of 1.4 – 2.0 g/kg of body weight/day to build and maintain muscle mass. This amount can be either ingested in the form of protein foods or taken as protein powder.

Protein powder

Powdered protein can come from a variety of sources, including :-
Protein powders are not reviewed by the FDA for safety or effectiveness. They can often contain non-protein ingredients, such as vitamins, minerals, thickeners, added sugars, non-caloric sweeteners, and artificial flavoring. It is important to always read the nutrition and ingredient labels while choosing the supplement.
Some sources of protein supplements :-

Casein and whey

These are found in cow’s milk. About 80% of milk proteins are casein, while the other ~20% are whey. They contain all essential amino acids and are easily absorbed by the body, but their speed of absorption differs. Whey protein is water soluble and rapidly metabolized into amino acids, while Casein is not water soluble, and its digestion is slower than whey. There are also different types of whey protein (which will be discussed below).

Soy protein powder

It is derived from soybeans and contains all essential amino acids. It is a common alternative to milk protein for vegans or people with dairy sensitivities or allergies.

Pea protein powder

t is made from yellow split peas and can be an option for vegans or people with allergies or sensitivities to soy or dairy. It contains all 9 essential amino acids.

Hemp protein powde

It is derived from the seeds of the hemp plant. It contains omega-3 fatty acids and a number of essential amino acids.

Click here to check the Plant Protein supplements available on our website 

Branched-Chain Amino Acids (BCAAs)

The three branched-Chain Amino Acids (BCAAs) are leucine, isoleucine, and valine. They are found in red meat, fish, poultry, and eggs or sold as dietary supplements in powdered form. BCAAs contribute to an increase in the rate of protein synthesis and reduce the rate of protein catabolism, and therefore are important for muscle growth.

Click here to check out the BCAAs available on our website

Selection of Whey Protein Supplement: Concentrate, Isolate or Hydrolysate?

Building a valuable muscle mass necessitates a protein-rich diet. However, eating kilograms of lean meat, fish and poultry may not sound attractive. In that case, you might consider protein supplements. There are 3 different groups of whey protein:

Learn about the major differences and decide

Learn about the major differences and decide.

Click here to find the different types of whey protein on our website. 

Whey protein concentrate (WPC)

Whey protein concentrate is a protein supplement characterized by:

Whey protein concentrate improves the amino acid profile and is often used for weight gain and muscle gain. But on the other hand, it is caloric dense and contains higher amounts of fat and carbohydrates (especially lactose) than whey isolates and whey hydrolysate. It takes a long time to be digested and absorbed by the muscles which slow down recovery time and can result in stomach bloating especially for people with sensitive stomachs.

Whey Protein Isolates (WPI)

Whey protein isolate is a protein supplement characterized by:

Whey Isolate is characterized by a high percentage of protein, fat, and a few carbohydrates, and it is the same whey concentrate that has gone through more processing. Whey Isolate allows for faster absorption of amino acids compared to Whey Protein Concentrate and is recommended before and after exercise.

Click here to check the whey protein isolates availableClick here to check the whey protein isolates available.

Whey Protein Hydrolysate (WPH)

Whey protein hydrolysateis characterized by:

Whey protein hydrolysate is a protein supplement obtained by enzymatic hydrolysis of peptide chains. Thus, it is partially digested and therefore, rapidly absorbed in the gut then both whey protein isolates and concentrates. It is recommended for people with sensitive stomachs and severe lactose intolerance. It also allows the fastest recovery after an intense workout. 

Mass gainers

It is always important to support your training with a well-balanced diet that provides you with all your needs. However, because it can be challenging sometimes to get all your nutritional requirements from meals, you may need to consider supplementations. Specifically, when you need to gain muscle mass and strength faster, mass gainers may help you achieve your goal.

What are Mass gainers?

Mass gainers are high-calorie supplements containing various amounts of protein, fat, carbohydrates, vitamins, minerals, and amino acids that aim to maximize your caloric and macronutrient intake by means to assist you in gaining weight, precisely, muscle mass. They are also helpful for people who are skinny and struggle to add muscle easily, along with people who train intensely. They can also help anyone who is underweight and struggling to get the nutrition they need from their regular diet.

The amount of protein in a Mass Gainer may be less than that of Whey Protein but the level of carbohydrates and fats is certainly on the higher side to increase the calorie intake. There are various types of Mass Gainers available in the market today with different caloric content. Thus, before purchasing a mass gainer, make sure you choose the best one that suits your specific needs. Try to go for a mass gainer made with less sugar and more complex carbohydrates per serving.

Click here to find the different mass gainer supplements available on our website.

Mass Gainer Benefits

- Rich in carbohydrates
- Rich in high-quality whey protein
- Rich in vitamins and minerals
- Rich in fiber
- Helps in muscle recovery and growth

NB: Gaining necessary mass is good. However, getting unnecessary fat is totally not. Therefore, you should make sure you are following a good workout regime that requires taking these supplements. Otherwise, taking a Mass Gainer would be a waste of time and money. Without training, you would just gain weight and fat.

The bottom line

A wide range of sport supplements products are available on our website, below you can find some of them:

Main ingredients

Vitamin c, vitamin B6, vitamin B12, calcium, magnesium, potassium, sodium, L-leucine, L-isoleucine, L-valine, L-lysine, L-threonine, L-phenylalanine, L-histidine, L-methionine, creatine monohydrate, creatine hydrochloride, peak ATP, sodium chloride, dipotassium phosphate, sensoril ashwagandha extract, carb blend. Silicon dioxide, natural flavors, citric acid, sucralose, malic acid, acesulfame potassium, vegetable juice powder, beta carotene, anti foam.
Processed in a facility that also processes milk, egg, tree nuts, peanuts, fish, shellfish, wheat ingredients.

Free of

Not available.

Key benefits

Muscletech Cell-Tech Elite creatine formula provides 5g of creatine per serving to help muscles produce energy during heavy lifting and maximize the performance. In addition to 400mg PEAK ATP as a primary source of energy cells, helping to maximize performance and building more muscle. Plus, 6g of essential amino acids in order to slow the muscle breakdown and enhance muscle growth. And 4g of BCAA that promotes a rapid recovery.




Main ingredients

Vitamine B6, sodium, potassium, L-leucine, L-valine, L-isoleucine, L-glutamine, citrulline malate. electrolyte blend. Citric acid, malic acid, silicon dioxide, natural & artificial flavors, sucralose, acesulfame potassium, FD&C yellow #5, FD&C red lake #40.

Free of

Sugar, calories, carbohydrates.

Key benefits

Xtend The Original Bcaa Mango Flavor Protein Powder is used for the recovery after an intense workout: muscle recovery and growth, and also with its electrolytes content helps restore the electrolytes losses during workout. Powered by 7 grams of branched chain amino acids (BCAAs), which have been clinically shown to support muscle recovery and growth.




Main ingredients

Maltodextrin, Whey Protein Concentrate, Cocoa Powder, Non-Dairy Creamer, Natural and Artificial Flavours, Gum Blend (Cellulose, Guar, Xanthan), Sucralose, Acesulfame Potassium, Creatine Monohydrate, Salt, Soy Lecithin. Manufactured in a facility that processes sesame, egg, peanuts, tree nuts, wheat, fish, shellfish and wheat products.

Free of

Not available.

Key benefits

CORE CHAMPS MASS Gainer is a product under the category of mass gainer or muscle building. It contains 50 grams of high-quality protein, quickly digested carbohydrates, and other minerals. This advanced mass gainer has been designed for any individual who has a tough time adding size, is in their bulking phase, or wants to break through their strength plateaus.




Main ingredients

L-Carnitine, vegetable cellulose, vegetable stearic acid, polyvinyl alcohol, silica. Contains <2% of: calcium carbonate, magnesium silicate, polyethylene glycol, vegetable magnesium stearate.

Free of

Artificial flavor, artificial sweetener, preservatives, sugar, starch, milk, lactose, soy, gluten, wheat, yeast, fish, sodium.

Key benefits

Nature’s bounty L-carnitine 500mg promotes energy production and provides support for fat metabolism.




Main ingredients

Protein blend (whey protein isolate, whey protein concentrate, whey peptides), natural and artificial flavors, lecithin, cellulose gum, xanthan gum, salt, sucralose, acesulfame potassium, lactase.

Free of

Gluten, sucralose,

Key benefits

Optimun Nutrition Gold Standard 100% Whey Protein Powder vanilla ice cream is a powder that helps build muscle and increase strength. It provides 24g of 100% whey protein isolate per serving. 




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