<\/p>\n
By Luis Vidal \u2013 Personal Trainer<\/strong><\/em><\/p>\n On the journey to better physical performance, nutrition plays a key role. And while a balanced diet is the foundation, there are certain supplements that can make a real difference in your progress and recovery. Here I present four essential supplements that I recommend as the foundation of any sports plan:<\/p>\n Considered one of the most studied and effective supplements on the market, creatine monohydrate offers numerous benefits:<\/p>\n How to take it?<\/strong> If you’re looking for a clean source of protein, free of gluten and lactose, isolated whey protein is a great ally. It’s perfect both before and after training, supporting recovery and muscle development.<\/p>\n How much to take?<\/strong> Omega-3 is essential for the body, but our body does not produce it naturally, so we must obtain it through diet or supplementation.<\/p>\n Its benefits include:<\/p>\n When and how much?<\/strong> They are vital for multiple processes in the body:<\/p>\n Just like Omega-3, the body does not produce them, so they must be ingested externally.<\/p>\n Why take them?<\/strong><\/p>\n Because they are the foundation of everything. If your training is consistent and intense, EAAs can help you maintain good muscle balance and recover more efficiently.<\/p>\n Supplementation does not replace a good diet, but it can boost your performance, recovery, and overall well-being. Always consult a professional to adjust doses and personal needs.<\/em><\/p>\n[\/vc_column_text][\/vc_column][\/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” column_margin=”60px” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” scene_position=”center” top_margin=”85″ top_margin_phone=”15″ text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overflow=”visible” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” gradient_type=”default” shape_type=””][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” gradient_type=”default” offset=”vc_hidden-lg”][image_with_animation image_url=”6259″ image_size=”medium_large” animation_type=”entrance” animation=”None” animation_movement_type=”transform_y” hover_animation=”none” alignment=”” border_radius=”none” box_shadow=”none” image_loading=”default” max_width=”100%” max_width_mobile=”default”][\/vc_column][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” column_element_direction_desktop=”default” column_element_spacing=”default” desktop_text_alignment=”default” tablet_text_alignment=”default” phone_text_alignment=”default” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_backdrop_filter=”none” column_shadow=”none” column_border_radius=”none” column_link_target=”_self” column_position=”default” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1\/2″ tablet_width_inherit=”default” animation_type=”default” bg_image_animation=”none” border_type=”simple” column_border_width=”none” column_border_style=”solid” column_padding_type=”default” gradient_type=”default” offset=”vc_hidden-lg”][vc_column_text css=”.vc_custom_1747985796053{margin-top: 30px !important;}” text_direction=”default”]\n <\/p>\n By Luis Vidal \u2013 Personal Trainer<\/strong><\/em><\/p>\n On the journey to better physical performance, nutrition plays a key role. And while a balanced diet is the foundation, there are certain supplements that can make a real difference in your progress and recovery. Here I present four essential supplements that I recommend as the foundation of any sports plan:<\/p>\n Considered one of the most studied and effective supplements on the market, creatine monohydrate offers numerous benefits:<\/p>\n How to take it?<\/strong> If you’re looking for a clean source of protein, free of gluten and lactose, isolated whey protein is a great ally. It’s perfect both before and after training, supporting recovery and muscle development.<\/p>\n How much to take?<\/strong> Omega-3 is essential for the body, but our body does not produce it naturally, so we must obtain it through diet or supplementation.<\/p>\n Its benefits include:<\/p>\n When and how much?<\/strong> They are vital for multiple processes in the body:<\/p>\n Just like Omega-3, the body does not produce them, so they must be ingested externally.<\/p>\n Why take them?<\/strong><\/p>\n Because they are the foundation of everything. If your training is consistent and intense, EAAs can help you maintain good muscle balance and recover more efficiently.<\/p>\n Supplementation does not replace a good diet, but it can boost your performance, recovery, and overall well-being. Always consult a professional to adjust doses and personal needs.<\/em><\/p>\n[\/vc_column_text][\/vc_column][\/vc_row]\n","protected":false},"excerpt":{"rendered":" On the journey to improving physical performance, nutrition plays a fundamental role. While a balanced dieT…<\/p>\n","protected":false},"author":1,"featured_media":6259,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"_joinchat":[],"footnotes":""},"categories":[35],"tags":[],"class_list":{"0":"post-6252","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-blog-en"},"yoast_head":"\n1. Creatine Monohydrate<\/h3>\n
\n
\nI recommend 1g for every 10 kg of body weight, ideally after training, along with a source of carbohydrates to aid its transport to muscle cells.<\/p>\n2. Isolated Whey Protein Shakes<\/h3>\n
\n
\nThe dose ranges between 25 and 65 grams, depending on your muscle mass and goals.<\/p>\n3. Omega-3 Fatty Acids<\/h3>\n
\n
\nI recommend a daily dose of 3 to 5 grams, preferably during dinner, for better absorption.<\/p>\n4. Essential Amino Acids (EAA)<\/h3>\n
\n
4 Essential Supplements to Optimize Your Performance<\/h1>\n
1. Creatine Monohydrate<\/h3>\n
\n
\nI recommend 1g for every 10 kg of body weight, ideally after training, along with a source of carbohydrates to aid its transport to muscle cells.<\/p>\n2. Isolated Whey Protein Shakes<\/h3>\n
\n
\nThe dose ranges between 25 and 65 grams, depending on your muscle mass and goals.<\/p>\n3. Omega-3 Fatty Acids<\/h3>\n
\n
\nI recommend a daily dose of 3 to 5 grams, preferably during dinner, for better absorption.<\/p>\n4. Essential Amino Acids (EAA)<\/h3>\n
\n