Anyone who is serious about strength training, muscle building or general athletic performance will soon find themselves exploring the world of dietary supplements. The range on offer is vast, and it is often difficult to determine which products actually offer any real benefit. Fortunately, there are a few supplements that you can really feel the effects of and which have a positive impact on the body. Translated with DeepL.com (free version)
Below, we discuss the most important supplements for strength athletes, how they work, their benefits and their uses.
The big three for strength and muscle mass
Creatine
Creatine is regarded by many experts as the most effective and best-researched supplement for building strength and muscle. Creatine is a naturally occurring substance in the body that is mainly stored in the muscles and plays a key role in energy supply during short, explosive bursts of exercise.
Benefits of creatine:
- Increases strength and explosiveness.
- Supports muscle growth by improving training performance.
- Helps speed up recovery between intense sets.
- May help improve cognitive function.
Creatine is particularly beneficial for athletes involved in strength training, bodybuilding, sprinting or team sports.
For this purpose, we offer our Concap Creatine, which comes in capsule form to support athletes.
Whey protein
Proteins are the building blocks of muscle tissue. During intense training, small tears occur in the muscles that need to be repaired. This requires amino acids, the building blocks of proteins.
Whey protein, derived from milk, is known for its rapid absorption and high biological value. This makes it an excellent choice after a workout.
Benefits of whey protein:
- Supports muscle recovery.
- Promotes muscle growth.
- Helps you meet your daily protein requirements.
- Contains all the essential amino acids.
For many athletes, whey is a practical and tasty way to get enough protein, especially when a busy lifestyle makes it difficult to always eat proper meals.Ook na rustige trainingen wordt deze shake vaak gebruikt om het herstel te ondersteunen binnen het half uur na het sporten.
Caffeine
Caffeine is one of the most widely used performance-enhancing substances in the world. It stimulates the central nervous system and boosts alertness, focus and energy.
Benefits of caffeine:
- Improves concentration and mental alertness.
- Reduces feelings of tiredness.
- May improve strength and endurance performance.
- Increases the intensity of your workout.
Caffeine is often found in capsules, drinks or sports nutrition products. The optimal dose varies from person to person and depends on individual sensitivity and body weight.
At Concap, you’ll find caffeine in the following products:
- Concap Max energy
- Concap Drive 55-11
- Concap energieshot Bomba
- Concap energieshot Turbo
- Concap S-D-P AB
- Concap S-D-P O
- Concap Boost 2.0 en Concap Boost 4-A
In practice, some athletes with blood group O are sensitive to caffeine, which actually causes them to lose focus; that is why we have also developed supplements containing an alternative such as guarana.
Powerhouse supplements for performance and recovery
Beta-Alanine
Beta-alanine is an amino acid that helps the body produce carnosine in the muscles. Carnosine acts as a buffer against acidification during intense exercise.
Benefits of beta-alanine:
- Improves muscular endurance.
- Helps improve performance during longer sets or interval training sessions.
- Can delay fatigue.
Many users experience a temporary tingling sensation on the skin after taking it, which is completely harmless.
You can use the following supplements for this:
Magnesium
Magnesium is involved in hundreds of processes in the body and plays an important role in muscle contraction, relaxation and energy production.
Benefits of magnesium:
- Supports normal muscle function.
- Helps with recovery after exercise.
- May help prevent muscle cramps.
- Helps you get a better night's sleep.
Athletes often have a higher need for magnesium due to increased physical exertion and loss through sweat.
We offer a range of supplements for this purpose:
X-Nutri magnesiumbisglycinaat Take 2 capsules a day or
X-Nutri magnesium + vitamine B6 500ml Take 1 dose per day (magnesium citrate) or
Concap magnesium + vitamine B6 shot Take 1 dose per day (magnesium citrate).
Omega-3
Omega-3 fatty acids, primarily EPA and DHA, are essential fatty acids that play a key role in numerous bodily processes.
Benefits of omega-3:
- Supports heart and blood vessels.
- Supports brain function and concentration.
- Helps to keep inflammatory responses in balance.
- Can help support recovery after intense workouts.
Can help support recovery after intense workouts.
Take one capsule of our X-Nutri Omega 3 or X-Nutri Krill Oil per day.
Vitamin D3
Vitamin D3 is best known for its role in maintaining strong bones, but it also plays an important role in muscle function and the immune system.
Benefits of vitamin D3:
- Supports muscle strength.
- Promotes healthy bone structure.
- Contributes to a healthy immune system.
- Important during the dark winter months.
In our region, a large proportion of the population has low vitamin D levels, which means that supplementation is often worth considering. A maintenance dose of vitamin D is therefore certainly an option with our X-Nutri Vitamine D3-K2 complex. Take 1 capsule after breakfast or lunch.
Ashwagandha
Ashwagandha is a traditional herb used in Ayurvedic medicine and is classified as an adaptogen. Adaptogens help the body cope with physical and mental stress.
Benefits of ashwagandha:
- Helps build resilience.
- May help improve the quality of your sleep.
- Helps with recovery after periods of intensive training.
- May have a positive effect on strength and muscle building.
For athletes juggling a busy schedule of work, family and training, ashwagandha can offer valuable support. As an athlete, do you find yourself under extra stress during competitions?Dan kan je steeds dit supplement een keer uittesten.
Gebruik 2 capsules per dag 's ochtends of 's avonds wanneer dit voor jou het beste effect heeft. Bij stress die voelbaar is op de slaap kan je deze best voor het slapengaan gebruiken.
Co-enzym Q10 (Q10)
CoQ10 is a substance that occurs naturally in almost all the body’s cells and plays a crucial role in energy production.
Benefits of Q10:
- Supports energy metabolism.
- Helps maintain healthy heart function.
- Acts as an antioxidant.
- This may be of interest to athletes who wish to support their overall vitality.
The body produces Q10 naturally, but production can decline with age.
For extra support, you can take 1 capsule a day alongside the X-Nutri co-enzym Q10 or X-Nutri Q10 softgels. Have you scheduled a workout for that day? If so, take it half an hour before you exercise.
EAA's (Essential Amino Acids)
EAAs contain all nine essential amino acids that the body cannot produce itself and must therefore obtain from food. You can use Concap Max EAA for this purpose; it contains even more than the nine essential amino acids.
Benefits of EAAs:
- Support muscle recovery.
- Promote muscle growth.
- Can be used during or around training sessions.
- Useful during periods of calorie restriction.
BCAA's (Branched Chain Amino Acids)
BCAAs consist of three essential amino acids: leucine, isoleucine and valine. Leucine, in particular, plays a key role in stimulating muscle protein synthesis.
Benefits of BCAAs:
- Support muscle recovery.
- can help minimise muscle breakdown during periods of intensive training.
- They are popular during low-intensity workouts.
Although BCAAs are still widely used, EAAs are now increasingly recommended. This is because EAAs are essential amino acids that the body cannot produce itself; they also include BCAAs and are therefore more comprehensive.
At Concap, both are sometimes used.
Concap Max EAA is then used for the training and Concap Max BCAA should be prepared and consumed within half an hour of training.
Concap Max EAA comes in a pineapple and peach flavour, and Concap Max BCAA has a peach flavour.
Which supplements do you need?
Not every athlete has the same needs. Factors such as training goals, age, diet, recovery capacity and lifestyle determine which supplements are most suitable.
That is why personalised advice is often the best investment. It helps you avoid unnecessary purchases and choose products that are specifically designed to help you achieve your goals.
custom advice
At Concap, we’re happy to help you put together a personalised plan tailored to your goals, whether you want to work on strength, endurance, energy, mental focus, recovery or general health. You’ll find all the supplements mentioned above and many more at our branches in Brasschaat and Vorselaar.
Would you prefer to have a personal consultation first, or are you feeling a bit overwhelmed by the wide range of options? If so, please take a look at the form for personalised advice via Concap custom advice or book an appointment at one of the Proti Balance branches. Our specialists will be happy to help you on your way to achieving your fitness goals.