Branched-chain amino acids (BCAAs) are the only amino acids skeletal muscles use for energy production during prolonged endurance exercises when glycogen stores are depleted. BCAAs can reduce fatigue, transport sugar from the blood to muscles, and support muscle repair and growth if taken before and after workouts.

Milk protein, consumed after resistance training, is effective in increasing muscle strength and positively changing body composition. Milk contains two main types of protein: whey and casein. Both are rich sources of branched-chain amino acids and provide leucine, a key amino acid in muscle recovery.

Whey protein is rapidly absorbed, providing timely amino acids that stimulate muscle recovery and growth. Casein is digested more slowly and is often taken before bed to support muscle regeneration.

Creatine is found in animal protein like meat and seafood. It is stored in muscles and used to produce energy in the form of phosphocreatine (PCr). The PCr energy system is activated during high-intensity, short-duration activities. Therefore, creatine supplements are often used by strength athletes.

Athlete Chau Tuyet Van at the Herbalife VM Nha Trang 2025 booth. Photo: Duc Dong

Athlete Chau Tuyet Van at the Herbalife VM Nha Trang 2025 booth. Photo: Duc Dong

Arginine is involved in nitric oxide synthesis, which helps dilate blood vessels, increasing circulation and nutrient transport to muscles during exercise.

Electrolytes such as sodium, potassium, and magnesium help maintain water balance. Excessive sweating can decrease performance if these electrolytes are not replenished. Sports drinks provide water and electrolytes, supporting mineral replenishment after exercise, especially during hot weather.

Carbohydrates are the primary fuel source for the brain and muscles. Endurance athletes need to consume enough carbohydrates before and during exercise (30-60 grams per hour) to maintain energy levels. After exercise, carbohydrates help replenish glycogen stores, preparing for the next workout.

Caffeine is a central nervous system stimulant and helps the body use fat for energy. It can extend endurance and reduce fatigue during high-intensity exercise.

Strenuous exercise increases oxidative stress, which can cause cell damage. Vitamin C, E, and other antioxidants can reduce this impact, helping to protect the body. To strengthen the body's natural antioxidant defense system, antioxidant nutrients like vitamins C and E provide excellent support.

Lan Anh

(According to Susan Bowerman, Senior Director of Worldwide Nutrition Education and Training, Herbalife)