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Popular sports nutrition supplement ingredients recommended in 2025

Sports nutrition and health supplements have long been widely loved by sports enthusiasts, the appropriate use of sports nutrition supplements to enhance the effect of sports, in the many sports nutrition supplements raw materials, muscle building, muscle relief, resistance to fatigue and other effects are sports enthusiasts said to pursue. As a supplier of nutritional and health ingredients for 20 years, Tianfeng Bio recommends the following popular sports supplement ingredients for 2025.

The first recommendation is creatine monohydrate

Creatine monohydrate is a kind of hydrate of creatine, its chemical structure is relatively stable, not easy to decompose and deteriorate under the conventional storage conditions, with good stability, the storage period is more than two years. The water solubility of creatine monohydrate is good, so it is convenient to drink it quickly before and after exercise, and it can also be used with fruit juice and milk.

Creatine monohydrate can increase the volume and quality of muscle cells, stimulate muscle protein synthesis, promote muscle growth and repair, help to increase muscle strength and endurance, for people who want to increase muscle mass and improve muscle strength is an effective nutritional supplement.

It can improve muscle energy reserve, enhance muscle explosive power and endurance, so that athletes can play more powerfully and durably in training and competitions, thus improving athletic performance. It is especially suitable for sports that require fast explosive power such as weight lifting, sprinting, etc., as well as those who need to carry out repetitive motions or explosive movements for a long period of time to be able to have a better athletic performance.

Creatine Monohydrate can promote lactic acid metabolism and reduce the accumulation of lactic acid in the muscles, thus reducing muscle soreness and fatigue, helping the body to recover faster from high-intensity exercise, shortening the recovery time, enabling people to exercise more frequently, and further improving the training effect.

Creatine monohydrate is relatively affordable and effective, suitable for the majority of fitness enthusiasts and athletes to use, can not spend too high a cost, to get a better muscle building and improve the effect of sports performance

The second recommended ingredient is Branched Chain Amino Acids

Branched Chain Amino Acids (BCAAs) include leucine, isoleucine and valine, of which leucine is the key ingredient. Leucine activates the mammalian target of rapamycin (mTOR) signaling pathway, which plays a central regulatory role in muscle protein synthesis. When mTOR is activated, it promotes a series of molecular events related to protein synthesis, such as increasing the synthesis of ribosomal proteins, thus accelerating protein synthesis in muscle cells, which contributes to muscle growth and repair and can promote muscle protein synthesis

Under some special circumstances, such as prolonged fasting, being on a low-calorie diet or performing prolonged endurance exercise, the body breaks down muscle proteins to provide energy. Branched-chain amino acids can inhibit the breakdown of muscle protein.

The third recommendation is beta alanine

Beta-alanine is a key ingredient in the synthesis of myostatin (mainly myostatin and goose myostatin). Myostatin has a strong buffering capacity in muscle tissue and can neutralize the acids produced during exercise, especially hydrogen ions (H⁺). During high-intensity exercise, such as sprinting, weight lifting and other anaerobic exercise or high-intensity interval training (HIIT), muscles rapidly produce large amounts of lactic acid, leading to a decrease in intra-muscular pH, which is one of the major causes of muscle fatigue. Myostatin is able to bind these hydrogen ions, thereby delaying the onset of muscle fatigue.

Beta-alanine and creatine monohydrate are both commonly used supplements in sports nutrition and work synergistically with each other. Creatine primarily increases muscle energy reserves, while β-alanine maintains muscle contractile performance by buffering acids. In strength training scenarios such as weight lifting and push-ups, this synergistic effect allows the muscles to perform better during high-intensity contractions.

The fourth recommended ingredient is glutamine

Glutamine promotes muscle protein synthesis to some extent. Although it does not play a direct key role in muscle synthesis like branched-chain amino acids, it can provide a suitable metabolic environment for muscle cells, such as regulating the energy status and amino acid metabolism balance within the cells, and indirectly support muscle growth and repair. For athletes and fitness enthusiasts, glutamine supplementation helps to restore muscle strength and size faster after training.