Sports nutrition and vitamins
Advice centre
Clear, evidence-based answers on protein, creatine, vitamins and nutrition — doses, when to take them and who they suit.
68 guides
How to take it
- How to take creatineCreatine monohydrate: 3–5 g a day, every day (rest days too), any time — with water or juice. An optional loading phase of ~20 g a day (4×5 g) for 5–7 days fills the muscles faster. Drink plenty of water. With kidney disease, ask a doctor fRead →
- How to take whey protein1 serving (usually 25–35 g powder ≈ 20–25 g protein) with water or milk, after training or between meals. Active people need roughly 1.4–2.0 g protein per kg body weight a day — protein powder tops up your diet, it doesn't replace food.Read →
- Vitamin D: who needs it and how muchVitamin D3 supports bones, muscle strength and immunity. In Uzbekistan it often runs low in winter and in people who get little sun.Read →
- Who needs a mass gainerA gainer is for people who struggle to gain weight: protein + carbs. Split the daily serving into 2 — after training and between meals. For fat loss a gainer is the wrong choice; pick protein instead.Read →
- Magnesium: sleep and muscle crampsMagnesium is needed for muscle contraction, nerves, sleep and hundreds of enzymes. Athletes lose a lot in sweat.Read →
- Vitamin CVitamin C is an antioxidant needed for immunity and collagen, and it improves iron absorption.Read →
- How much protein you need a dayTargets (per kg of body weight):Read →
- Iron and anaemiaIron carries oxygen in the blood. Too little causes fatigue, dizziness, hair loss and lower endurance — especially in menstruating women, vegetarians and runners.Read →
- Eating to build muscleGaining needs a calorie surplus: +250 to +500 kcal over maintenance. Aim for +0.25–0.5% of body weight a week (200–350 g at 70 kg); faster is mostly fat.Read →
- Losing fat right: calories and paceFat loss needs a calorie deficit: −300 to −500 kcal below maintenance. A safe pace is 0.5–1% of body weight a week (0.4–0.8 kg at 80 kg). Faster costs muscle, strength and energy.Read →
- B12 and B vitaminsB12 is needed for blood formation, the nervous system and energy metabolism. It comes almost only from animal foods.Read →
- Casein — the night-time proteinCasein is milk's 'slow' protein: it thickens in the stomach and releases amino acids over 5–7 hours.Read →
- Using a pre-workout safely20–30 minutes before training, no more than 1 serving. Most contain caffeine — late in the day it can hurt sleep; if you're sensitive, start with half. Not recommended under 18, in pregnancy, or with heart or blood-pressure problems.Read →
- ZincZinc supports immunity, skin, wound healing, hormones and recovery; it's lost in sweat.Read →
- Who needs a multivitaminA multivitamin is insurance against small gaps in your diet: useful when dieting, eating the same foods or training hard.Read →
- What's in a pre-workout and is it safeA pre-workout usually contains caffeine (energy, focus), beta-alanine (endurance), citrulline (pump), sometimes creatine, tyrosine, taurine.Read →
- BCAA / EAABCAA — leucine, isoleucine and valine: the 3 amino acids that switch on muscle protein building. In long, hard or fasted sessions they protect muscle from breakdown and ease next-day soreness.Read →
- Electrolytes and hydrationWater target: about 30–35 ml/kg a day (2–2.5 litres at 70 kg) plus 500–750 ml for every hour of training.Read →
- Calcium and bone healthFood is the main calcium source: milk, yoghurt, cheese, cottage cheese, sesame, greens. Adults need 1000–1200 mg a day in total.Read →
- L-carnitineTake L-carnitine ~30 minutes before cardio. It doesn't burn fat by itself — it only helps alongside a calorie deficit and exercise.Read →
- What to eat before and after training• Before (1.5–3 hours): carbs + protein, little fat — e.g. rice/buckwheat + chicken, oats + eggs, banana + yoghurt. Only 30–60 minutes left? Something light: a banana or a protein shake.Read →
- Caffeine and energy drinksCaffeine is the best-proven stimulant: it raises strength, endurance and focus.Read →
- L-citrulline and the pumpL-citrulline widens blood vessels: a bigger pump and slightly more reps. It beats arginine because it absorbs better.Read →
- Supplements for sleep and recoveryMuscles recover while you sleep — 7–9 hours of sleep matters more than any supplement.Read →
- Glucosamine and jointsJoint supplements have mixed evidence, but some people get less pain:Read →
- MultivitaminsTake a multivitamin with breakfast or lunch at the label dose. If you combine several supplements, make sure the same vitamins aren't doubled.Read →
- Omega-3Take omega-3 with a meal (better absorption, less fishy aftertaste). For most people 1–2 g EPA+DHA a day is enough — check the EPA and DHA amounts on the label. On blood thinners? Tell your doctor.Read →
- Beta-alanineBeta-alanine: 4–6 g a day for at least 4 weeks. Skin tingling is normal and harmless; to reduce it, split the dose into 1.5–2 g servings.Read →
- CollagenCollagen: ~10 g a day, every day, for at least 8–12 weeks, ideally with vitamin C. Results (skin, joints) build up gradually.Read →
About products
- Concentrate vs isolate vs hydrolysateAll three are whey protein; they differ in how far they're filtered:Read →
- BCAA or EAA• BCAA — 3 amino acids (leucine, isoleucine, valine). On their own they aren't enough to build muscle.Read →
- Plant (vegan) proteinPlant protein (pea, rice, soy) suits vegans, vegetarians and anyone who can't tolerate dairy.Read →
Common questions
- Creatine mythsCreatine is the most-studied sports supplement (500+ studies).Read →
- What to take for immunityNo single 'magic' product boosts immunity. What matters most: 7–9 hours of sleep, enough protein and calories, fruit and vegetables, and moderate training (overtraining lowers immunity).Read →
- Training and supplements in RamadanYou can keep your progress during Ramadan:Read →
- Which protein if you're lactose intolerantIf you're lactose-sensitive, choose whey isolate or hydrolysate (very little lactose) or a plant (vegan) protein, mixed with water.Read →
- Sports nutrition for teenagersUnder 18 the base is food: meat, eggs, dairy, legumes, carbs and enough calories. A growing body needs lots of energy.Read →
- When to take vitamins and what to combineSimple rules:Read →
- Do fat burners really workHonestly: no 'fat burner' works without a calorie deficit. At best it speeds fat loss slightly.Read →
- Creatine for womenYes. Creatine helps women too — strength, muscle tone and recovery; it won't make you bulky or affect hormones.Read →
- Plateau: progress has stalledPlateaus are normal. Check:Read →
- Testosterone boostersHonestly: tribulus, D-aspartic acid and similar herbal boosters haven't been shown to raise testosterone meaningfully in healthy men.Read →
- Can you overdose on vitaminsYes — more isn't better.Read →
- Women: cycle, iron and supplementsFor women the basics are the same: protein and creatine are safe and useful. Extra attention:Read →
- Intermittent fastingIntermittent fasting (e.g. 16/8 — eating within an 8-hour window) is one way to cut calories. At equal calories it doesn't burn more fat than a normal diet; it suits people who find it convenient.Read →
- Sports nutrition after 50With age we lose muscle (sarcopenia) — strength training and protein slow it down.Read →
- Biotin, hair, skin and nailsHair, skin and nail vitamins only help if you're deficient. The usual causes of hair loss: low iron (ferritin), vitamin D, too little protein, stress, thyroid and crash dieting.Read →
- Probiotics and gut healthGut issues often come from food:Read →
- Protein with milk or waterBoth work — it depends on your goal:Read →
- Combining supplementsYes, the core supplements go together:Read →
- Protein for womenYes, protein is safe and useful for women: it won't make you bulky, it helps you stay full and keep muscle while losing fat. If pregnant or breastfeeding, ask a doctor first.Read →
- Constant tiredness and fatigueFind the cause of constant fatigue first — a supplement shouldn't mask it.Read →
- Halal certificateWhey protein comes from milk. Halal status depends on the manufacturer: some brands carry an official halal certificate, and capsules may contain gelatin (sometimes animal-derived).Read →
- Can I take protein without trainingYes. Protein is ordinary food protein (from milk), not a drug. If food doesn't give you enough, you can take it without training.Read →
- Muscle soreness and recoveryMuscle soreness 24–72 hours after training (DOMS) is a normal reaction to new or hard work; it isn't a sign of growth.Read →
- What beginners should buyFor beginners the best pair is protein + creatine monohydrate: both are well studied and safe. Add the rest (pre-workout, BCAA) later. Results still come mainly from food, sleep and consistent training.Read →
- Keto diet and trainingKeto (very low carb, high fat) helps some people control appetite while losing weight. But carbs are the main fuel for strength and speed work, so performance often drops on keto.Read →
- Losing fat and gaining muscle at once (recomposition)Yes, recomposition is possible — especially for beginners, people with extra fat and those returning after a break.Read →
- Protein barsA protein bar is a handy snack (15–25 g protein), especially on the go or after training.Read →
- Protein and acneIn some people whey protein can worsen acne — dairy proteins raise insulin and IGF-1. Not everyone reacts.Read →
- Alcohol and trainingAlcohol slows recovery: it lowers muscle protein synthesis, disrupts sleep, dehydrates and adds empty calories. It's especially harmful in the days after training.Read →
- Is protein bad for the kidneysIn healthy people, protein at recommended amounts hasn't been shown to harm the kidneys. With kidney disease, or if a doctor has limited your protein, ask the doctor first.Read →
- Storage and shelf lifeKeep it cool and dry, tightly closed, away from sun and moisture. Once opened, best used within 2–3 months. The expiry date is on the pack.Read →
Buying and delivery
- Are the products genuine?Yes. NutriZone buys only from official distributors and keeps the documents for every batch. Ask for any product's certificate in the chat; you can also check the code on the pack on the manufacturer's website.Read →
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- Tested athletes and anti-dopingFor athletes who face drug testing:Read →