Sports Nutrition: Simple Tips to Boost Performance and Recovery

If you want to lift heavier, run faster, or just feel better after a workout, the food and supplements you use matter a lot. You don’t need a PhD in nutrition to get results – just a few solid habits and the right products.

First, make sure you’re eating enough protein. Aim for about 1.2‑2.0 grams per kilogram of body weight each day. Spread it across meals so your muscles get a steady supply of building blocks. Good sources are chicken, fish, eggs, Greek yogurt, and plant‑based options like lentils and tofu.

Key Supplements for Athletes

Supplements can fill gaps in your diet, but they’re not magic pills. Here are the ones that actually help most athletes:

• Creatine monohydrate – boosts short‑burst power and helps you train harder.
• Whey protein – fast‑absorbing protein right after a workout.
• Beta‑alanine – may reduce muscle fatigue during high‑intensity intervals.
• Ornithine Alpha‑Ketoglutarate (AAKG) – improves blood flow and supports recovery. Check out our detailed guide on AAKG for deeper insight.
• Caffeine – proven to increase alertness and endurance when taken 30‑60 minutes before exercise.

When trying a new supplement, start with the recommended dose and see how your body reacts. Keep track of any side effects and talk to a health professional if you’re unsure.

How to Choose Safe Online Options

Buying supplements online can save money, but you have to be careful. Look for pharmacies that require a prescription for prescription‑only products, show clear contact info, and have positive customer reviews. Avoid sites with unusually low prices that seem too good to be true – they often sell low‑quality or counterfeit goods.

Our platform, Canada Pharma Hub, reviews many online pharmacies and highlights which ones are reliable. For example, the article on buying cheap generic clindamycin safely walks you through checking credentials, comparing prices, and protecting your personal data.

Remember these quick checkpoints before you click “Buy”:

• Is the site HTTPS secured?
• Does it list a physical address and phone number?
• Are the product images clear and match the label?
• Is there a pharmacist or medical professional available for questions?

Following these steps keeps you safe while you stock up on the supplements that support your training.

In summary, focus on solid nutrition basics, add proven supplements like creatine or AAKG when needed, and shop only from reputable online pharmacies. Stick to these habits and you’ll notice better performance, quicker recovery, and fewer wasted dollars.