Regular training requires the body to have sufficient energy, an adequate supply of nutrients and time to recover. However, even high-quality sports nutrition cannot compensate for a lack of sleep, an unbalanced diet or an incorrectly tailored training programme.
The main mistake made by novice athletes is buying several supplements at once without understanding their purpose. It is far more effective to first define your goal: building muscle mass, increasing endurance, replenishing protein, or maintaining performance during training.
Let’s look at four categories of sports nutrition using Optimum Nutrition (ON) products as examples and explore the situations in which they might be useful.
Whey protein: when a normal diet isn’t enough
The body needs protein to build and maintain muscle mass. According to the US National Institutes of Health (NIH), athletes typically require around 1.2–2.0 g of protein per kilogram of body weight per day. The exact requirement depends on the intensity of training, individual goals and personal physiology.
For example, a person weighing 80 kg would need approximately 96–160 g of protein daily. This can be obtained from meat, fish, eggs, dairy products and other food sources. Protein shakes are convenient when it is difficult to get the required amount of protein from regular meals.
One option is Optimum Nutrition’s ON 100% Whey Gold Standard Delicious Strawberry, 5 lb.
Optimum Nutrition is an American sports nutrition brand, whose history dates back to 1986. The manufacturer describes Gold Standard 100% Whey as the world’s number one whey protein by sales, citing data from Euromonitor International. The company has production facilities in the US as well as in other countries; therefore, the country of manufacture for a particular pack must be checked on the label. This detail is important when buying imported supplements: the brand’s American origins do not mean that every batch is manufactured in the United States.
In the Gold Standard 100% Whey range, the manufacturer states 24 g of protein and approximately 5.5 g of BCAAs per serving. The main ingredient in this protein blend is whey isolate. This combination allows you to supplement your diet with complete protein containing essential amino acids.
Practical tip: you can drink a protein shake after a workout or between meals. That said, your total daily protein intake is more important than sticking to the so-called 30-minute ‘anabolic window’.
Glutamine: an additional amino acid, not a protein substitute
Glutamine is an amino acid involved in the body’s metabolic processes. It is found in protein-rich foods and is synthesised by the body itself.
Glutamine is popular amongst athletes as a supplement to aid recovery after intense exercise. However, the scientific evidence requires careful interpretation: studies do not confirm that taking additional glutamine has a significant effect on muscle mass growth or sporting performance in most healthy people.
For those who are consciously planning to take this amino acid as a supplement, there is Optimum Nutrition ON Glutamine Powder, 300 g.
This is a powdered supplement containing L-glutamine. The manufacturer’s product range provides servings of approximately 5 g of the amino acid. Its neutral flavour allows the powder to be mixed with water or other drinks without the need to prepare a separate shake.
Practical advice: if your daily intake of complete protein already meets your body’s needs, glutamine should not be considered an essential purchase. Before including it in your diet, it is wise to assess your training load and whether the supplement is appropriate.
Electrolytes and energy: what to bear in mind during prolonged workouts
During physical activity, the body loses fluid and electrolytes through sweat. This is particularly relevant during prolonged sessions, training in a hot room or in high ambient temperatures.
Sodium and other electrolytes help maintain fluid and salt balance and ensure normal muscle function. However, the need for additional replenishment depends on the duration of the workout, the intensity of sweating and the training conditions.
One ready-to-drink option to consider is Optimum Nutrition Amino Energy + Electrolytes Mango Pineapple Limeade, 355 ml.
This product combines the format of an energy drink with amino acids and electrolytes. Its advantage in terms of convenience is that there is no need to measure out the powder yourself or mix the ingredients.
When choosing a drink, you should consider not only the presence of electrolytes, but also the amount of caffeine, sugar and sodium in a particular can. An energy drink should not automatically be equated with a specialised rehydration solution.
Practical advice: for a typical workout lasting 40–60 minutes, water is sufficient for most healthy people. Drinks containing electrolytes become particularly important during prolonged exercise and significant sweating.
Pre-workout supplements: how to harness energy without overloading the body
A lack of energy before a session sometimes prompts athletes to seek additional stimulation. In such cases, pre-workout supplements containing caffeine and other ingredients attract attention.
Caffeine can reduce the subjective feeling of tiredness and, under certain conditions, improve athletic performance. However, the response varies from person to person: one person may experience improved concentration, whilst another may suffer from anxiety, a rapid heartbeat or sleep disturbances.
An example of such a product is Optimum Nutrition ON Amino Energy Fruit Fusion, 1.29 lb (585 g).
The formula in this range combines amino acids and caffeine. According to the published labelling for the Fruit Fusion variant, a serving of two scoops contains 5 g of amino acid blend and 100 mg of caffeine. However, before use, you should always check the ingredients and recommendations on the label of the specific pack you have purchased.
This product should be assessed primarily based on the amount of caffeine per serving, your individual sensitivity to stimulants and the time of your workout.
Practical advice: if you train in the evening, caffeine-containing supplements may impair the quality of your sleep. You should not combine them with several cups of coffee or other energy drinks without calculating your total daily caffeine intake.
How to combine sports supplements correctly
Buying several products from the same brand does not mean you have to take them all at the same time. Each category serves a specific purpose:
- Whey protein — helps to make up for any protein deficiency in your diet.
- Glutamine — an additional amino acid, the benefits of which for sporting performance have not yet been conclusively proven.
- An electrolyte drink — may be appropriate during prolonged exercise and significant fluid loss.
- Amino acid complex with caffeine — intended for situations where a stimulating effect is required, but is not suitable for everyone.
It is particularly important to be aware of overlapping ingredients. For example, Amino Energy powder and ready-to-drink energy drinks may both contain caffeine. Consuming them together increases the total stimulant load.
When buying sports nutrition products, it is also essential to check the ingredients, the amount of active ingredients per serving, the use-by date and the manufacturer’s warnings. People with chronic conditions, those taking medication, as well as pregnant and breastfeeding women, should discuss the use of supplements with their doctor beforehand. Caffeine-containing energy drinks are not suitable for children and teenagers.
What really makes a difference
Sports nutrition is most beneficial in practice when it complements a well-structured training programme.
For building muscle mass, strength training, adequate nutrition and recovery are of paramount importance. For developing endurance, systematic exercise, ensuring the body has sufficient energy and maintaining hydration are key. When losing weight, overall energy balance and maintaining an adequate protein intake are important.
Optimum Nutrition products can help meet specific needs, but they should be chosen not on the basis of popularity, but according to the specific goal. It is precisely this approach that allows you to avoid unnecessary expenditure and make the use of sports supplements more effective.
This story was translated with the assistance of artificial intelligence.The translation was also reviewed by the Logos Press editorial team.
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