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Commonly discussed for Recovery75
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A plant-based omega-3 fatty acid found in chia seeds, flax, and walnuts. The body converts only a small share to EPA and DHA.
One of the most studied supplements. Commonly discussed in relation to strength and recovery, and more recently in relation to mental energy and focus.
A drink mix providing electrolyte minerals such as sodium and potassium.
A marine omega-3 fatty acid concentrated in oily fish. Among the most studied nutrients, often discussed with mood and recovery.
Keeping evening drinks well away from bedtime, or skipping them. Commonly discussed for deeper, less fragmented sleep.
An electrolyte found in avocado, lentils, and many plants, essential for fluid balance and muscle function.
A macronutrient made of amino acids that serves as a building block for muscle, enzymes, and other tissues. Found in meat, fish, eggs, dairy, beans, and soy.
A powdered supplement providing protein, which may be from whey or from plant sources.
Strength work with weights, bands or bodyweight, twice a week or more. Commonly discussed for mood, sleep, recovery and energy.
SalmonFoodAn oily fish that is a leading food source of EPA, DHA, and vitamin D.
A fat-soluble vitamin made in skin with sunlight and found in oily fish. Well established for bone health; often discussed with mood and energy.
An amino acid found in watermelon and made in the body; sold as a supplement, often as citrulline malate.
The most abundant amino acid in the body, also found in protein-rich foods; sold as a supplement.
A mineral involved in hundreds of enzymatic processes, including ones related to muscle and nervous system function. Often discussed in relation to sleep and relaxation.
A compound produced by gut bacteria from ellagitannins, which are found in pomegranate, raspberries, and walnuts.
A form of vitamin K abundant in natto, discussed in research on bone and cardiovascular health.
A compound the body makes and that is also found in meat and fish; sold as a supplement in ubiquinone or ubiquinol form.
Broken-down collagen protein rich in glycine and proline. Commonly discussed in relation to skin and joints; evidence varies by outcome, dose, and study design.
A compound found naturally in the body and in the shells of shellfish; sold as a supplement, often together with chondroitin.
A compound the body makes from amino acids and that is also found in red meat; sold as a supplement.
An amino acid involved in cellular energy metabolism, found in small amounts in fermented foods. A newer topic often discussed with energy.
Ending a shower with 30–90 seconds of cold water. Commonly discussed for alertness, mood and recovery; the evidence is thin.
Methylsulfonylmethane, a sulfur-containing compound found in small amounts in some foods; sold as a supplement.
AnchoviesFoodSmall, strongly flavored saltwater fish, usually salted or canned; a source of omega-3 fatty acids (EPA and DHA), protein, and calcium.
A supplement form of anserine, an imidazole dipeptide related to carnosine and found naturally in fish and poultry muscle. Taken as capsules or tablets.
A supplement form of the branched-chain amino acids leucine, isoleucine, and valine, taken as a powder or capsules; a common sports-nutrition product.
The branched-chain amino acids leucine, isoleucine, and valine — three essential amino acids found in protein-rich foods and sports-nutrition products.
A supplement protein powder made from beef (typically hydrolyzed beef protein isolate), a dairy-free animal-protein option popular in paleo and carnivore-style diets; mixed into water or a shake. A concentrated source of protein.
Beet juiceDrinkJuice pressed from beetroot, an earthy deep-red drink popular with endurance athletes; it carries dietary nitrate, the red-purple pigment betalains, and potassium.
BeetsFoodA deep-red root vegetable. A dietary source of folate, nitrate compounds, and the pigment betalain.
A naturally occurring amino acid, commonly included in sports-nutrition and pre-workout products.
A supplement form of the amino acid beta-alanine, taken as a powder or capsules; a common pre-workout and sports-nutrition ingredient.
A supplement protein powder made from casein, the slower-digesting protein fraction of cow's milk; a counterpart to whey protein. Mixed into water or milk.
Coconut waterDrinkThe clear liquid inside young coconuts, drunk across the tropics; a source of potassium.
Cottage cheeseFoodA soft fresh cheese with curds. A dietary source of casein protein, calcium, and vitamin B12.
A supplement form of creatine, most often creatine monohydrate, taken as a powder or capsules; a popular sports-nutrition staple.
A supplement form of the essential amino acids, taken as a powder or capsules; a common sports-nutrition product.
The essential amino acids — the group of amino acids the body cannot make itself and obtains from food or supplements.
EdamameFoodImmature soybeans eaten from the pod. A dietary source of complete plant protein, folate, and fiber.
EelFoodAn elongated fish with rich, fatty flesh, grilled and glazed (unagi); a source of protein, vitamin A, vitamin D, vitamin B12, and vitamin E.
A supplement protein powder made from dried egg whites (albumen); a dairy-free protein source and a counterpart to whey and casein. Mixed into water or food.
EggsFoodA whole food from hens. A dietary source of complete protein, choline, and vitamin B12, with vitamin D in the yolk.
Electrolyte drinkDrinkA flavored beverage formulated with dissolved mineral salts to replace fluids; a source of sodium, potassium, magnesium, and chloride.
Golden milk (haldi doodh, turmeric latte), a warm drink of milk or a plant-milk blended with turmeric and often black pepper, ginger, and a sweetener; it carries curcumin from the turmeric. Distinct from water-based turmeric tea.
Greek yogurtFoodA strained cultured dairy product. A dietary source of protein, calcium, and live cultures.
Ground beefFoodMinced beef; a source of protein, iron, zinc, and vitamin B12.
A supplement protein powder made from ground hemp seeds (Cannabis sativa, the food/fibre variety), a dairy-free plant-protein option that also carries dietary fiber; mixed into water or a shake.
HerringFoodAn oily cold-water fish. A dietary source of long-chain omega-3 fats (EPA and DHA), vitamin D, and vitamin B12.
Beta-hydroxy beta-methylbutyrate (HMB), a metabolite of the amino acid leucine, used as an ingredient in some sports-nutrition products.
A supplement form of HMB (beta-hydroxy beta-methylbutyrate), a leucine metabolite, taken as capsules or powder; a sports-nutrition product.
Jamu kunyit asamDrinkIndonesia's most widely consumed daily jamu: a traditional tonic drink brewed from turmeric and tamarind, sweetened with palm sugar. Served fresh or bottled, it is one un-decomposed beverage (not its individual herbs) and carries turmeric's curcumin. Traditionally taken as an everyday refreshment.
Roasted soybean flour with a nutty aroma, dusted over mochi, dango, and drinks; it carries soy protein, isoflavones, and dietary fiber.
Freeze-dried tofu, a traditional Japanese preserved soy food that is rehydrated before cooking; being concentrated, it is a dense source of soy protein, isoflavones, calcium, and iron.
A supplement form of the amino acid L-arginine, taken as capsules, tablets, or powder; also used as an ingredient in some pre-workout products.
A high-calorie supplement powder (weight gainer) combining protein with a large share of carbohydrate, formulated for people aiming to add bulk; mixed into milk or water as a shake. Distinct from a plain protein powder.
Nitrate (NO3−) is a naturally occurring inorganic ion found in leafy greens and root vegetables such as beetroot, spinach, and rocket; dietary nitrate is one of the compounds these plants carry.
A supplement protein powder made from yellow peas (Pisum sativum), the dominant plant-protein isolate; a dairy-free counterpart to whey, mixed into water or a shake. It is a concentrated source of plant protein.
A powdered protein supplement made from plant sources such as pea, rice, soy, or hemp; its headline nutrient is protein.
A supplement blend taken before exercise, typically combining caffeine with ingredients such as beta-alanine and citrulline, sold as a powder.
Protein barFoodA portable snack bar formulated around a concentrated protein source such as whey or soy; its headline nutrient is protein.
A supplement protein powder made from brown rice, a dairy-free plant-protein option often used in vegan blends; mixed into water or a shake. A concentrated source of plant protein.
Salad chickenFoodA ready-to-eat cooked and seasoned chicken breast sold chilled in a pouch, eaten cold in salads or as a snack; it is a lean, high-protein food.
SkyrFoodA thick, strained Icelandic cultured dairy product similar to yogurt; a source of protein, calcium, and probiotics.
A supplement protein powder made from soybeans (soy protein isolate or concentrate), a major plant-protein type distinct from whey and generic plant blends; mixed into water or a shake. It is a concentrated source of plant protein and also carries soy isoflavones.
Sports drinkDrinkA flavored, lightly sweetened drink formulated with electrolyte minerals and sugars for fluid and fuel during activity; a source of sodium, potassium, chloride, sugars, and carbohydrate.
TurmericFoodA golden spice ground from a rhizome. A source of the yellow plant pigment curcumin.
A supplement form of turmeric, usually standardized for its curcumin content, taken as capsules or tablets.
Turmeric teaDrinkA golden spiced infusion of turmeric, often blended with milk as golden milk; it carries turmeric's curcumin and other polyphenols.
A supplement providing urolithin A, a compound the gut microbiome can form from ellagitannins in foods such as pomegranate, walnuts, and berries; supplement forms provide it directly. Taken as capsules, tablets, or a powder.
A supplement form of whey protein, a milk-derived protein powder rich in branched-chain amino acids, taken as a shake; a popular sports-nutrition staple.
A combination supplement of zinc, magnesium, and vitamin B6, taken as capsules; a common sports-nutrition product.