A morning run, a gym session after work or a mountain hike at the weekend: here you will find what your training really needs.
For six nutrients, the EU has officially confirmed what they do for sport and exercise: protein for muscle mass, creatine for short bursts of power, carbohydrate-electrolyte solutions for long endurance sessions, magnesium and potassium for muscle function, and vitamin C for the immune system during intense exercise.
This guide explains when each nutrient matters, how much is recommended per day and which products work well together.
What fits when: your training day
Not every nutrient belongs to every moment. Some count through the daily amount, others matter during a long session and others after training. The graphic gives you the overview.
3 g
creatine per day, the amount in the EU claim
300 to 350 mg
magnesium recommended per day (women, men)
0.8 g
protein per kg of body weight recommended per day
150 to 200 ml
every 15 to 20 minutes during long efforts (Aktiv3)
Six nutrients for active people
The quotes are the official EU health claims, word for word. Below each one you will find the recommended daily intake and the foods that provide it.
Protein
“Protein contributes to a growth in muscle mass.”
Recommended per day: 0.8 g per kg of body weight, 1 g from the age of 65.
Found in: pulses, dairy, eggs, fish and meat.
Creatine
“Creatine increases physical performance in successive bursts of short-term, high intensity exercise.”
Important: The beneficial effect is obtained with a daily intake of 3 g of creatine.
Found in: meat and fish. The body also makes some creatine itself.
Carbohydrate-electrolyte solutions
“Carbohydrate-electrolyte solutions contribute to the maintenance of endurance performance during prolonged endurance exercise.”
“Carbohydrate-electrolyte solutions enhance the absorption of water during physical exercise.”
What this means: drinks with carbohydrates and sodium in balanced amounts, often called isotonic.
Magnesium
“Magnesium contributes to normal muscle function.”
“Magnesium contributes to the reduction of tiredness and fatigue.”
Recommended per day: women 300 mg, men 350 mg.
Found in: wholegrains, nuts, pulses and some mineral waters.
Potassium
“Potassium contributes to normal muscle function.”
Recommended per day: 4,000 mg for adults.
Found in: potatoes, bananas, vegetables and pulses.
Vitamin C
“Vitamin C contributes to maintain the normal function of the immune system during and after intense physical exercise.”
Recommended per day: women 95 mg, men 110 mg.
Found in: peppers, citrus fruit, berries and cabbage.
One for every part of your training: four products compared
Magnesium for every day, creatine for short bursts of power, amino acids as a protein source and an isotonic drink for long sessions. The boxes show the amounts per daily serving.
Viterna tip
Magnesium
250 mg
Vitamin C
25 mg
Compounds
7
Also as: 60 capsules for 30 days
View product
Looking for more protein? We compare plant-based and whey protein powders with around 24 g of protein per serving in detail in our protein powder category.
Three myths about sports nutrition
Myth 1
“Creatine is only for bodybuilders.”
Fact: The EU claim refers to successive bursts of short, high intensity exercise. Sprints and jumps are just as much part of ball sports, interval training and climbing.
Myth 2
“Water is always enough.”
Fact: For short sessions, water is fine. During prolonged endurance exercise, carbohydrate-electrolyte solutions contribute to the maintenance of endurance performance.
Myth 3
“More protein means more muscle.”
Fact: Muscles grow through training, and protein provides the building material. The recommendation is 0.8 g per kg of body weight per day. Extra protein does not replace training.
Good to know
✓
Creatine: the daily amount counts
What matters is 3 g of creatine every day, including rest days. The timing is up to you, and the easiest way is with the same meal each day.
✓
Drinking during long sessions
For competitions lasting over an hour, Aktiv3 recommends 250 to 500 ml in the hour before the start and 150 to 200 ml every 15 to 20 minutes during exercise.
✓
Getting the magnesium dose right
EFSA sets an upper limit of 250 mg per day for magnesium from food supplements. Above that, some people may get loose stools. If you take several products, add up the amounts.
✓
A supplement, not a substitute
Sports nutrition is handy when training and everyday life leave little time. A varied diet with enough fluid remains the foundation.
Read more
Protein powders compared
Plant-based or whey, sweet or neutral: which powder suits you.
Magnesium
Capsules, powders and complexes with magnesium across our range.
What is MAP?
Eight essential amino acids in free form, explained in detail.
Frequently asked questions
In short
Protein and creatine for strength, carbohydrate-electrolyte solutions for long endurance sessions, magnesium and potassium for muscle function.
KEY POINTS
- Creatine: 3 g per day, every day.
- Magnesium: 300 to 350 mg recommended per day, no more than 250 mg of it from supplements.
- Protein: 0.8 g per kg of body weight per day, 1 g from the age of 65.
- Long sessions: drink small amounts regularly.
Note: Health claims refer exclusively to protein, creatine, carbohydrate-electrolyte solutions, magnesium, potassium and vitamin C and comply with Regulation (EU) No 432/2012. Intake recommendations: D-A-CH reference values. Food supplements are not a substitute for a varied and balanced diet and a healthy lifestyle. Do not exceed the recommended daily intake. Keep out of the reach of young children.