Aminos

An electrolyte involved in muscle and nerve function; sweat losses are much smaller than sodium's.

Leucine, isoleucine and valine; on their own they build muscle less well than complete protein or all the essential amino acids, and reduce soreness only slightly.

The amino acid that most strongly switches on muscle protein building; about 2–3g per meal, usually from protein, is enough.

A branched-chain amino acid; it adds little on top of an adequate protein intake.

A branched-chain amino acid; it adds little on top of an adequate protein intake.

A source of minerals such as calcium and magnesium; the small amounts add little beyond a normal diet.

Around 3mg per kg of body weight reliably improves endurance performance and focus; count all caffeine sources across the day.

A blend of amino acids; check it provides the essential ones at useful doses, or a protein serving does the same job.

Amino acids used to build collagen; evidence for supplementing them for recovery is limited.

One of the amino acids in a complete amino acid formula; it contributes to muscle repair alongside the others, as a full protein serving would.

One of the amino acids in a complete amino acid formula; it contributes to muscle repair alongside the others, as a full protein serving would.

One of the amino acids in a complete amino acid formula; it contributes to muscle repair alongside the others, as a full protein serving would.

One of the amino acids in a complete amino acid formula; it contributes to muscle repair alongside the others, as a full protein serving would.

One of the amino acids in a complete amino acid formula; it contributes to muscle repair alongside the others, as a full protein serving would.

A source of minerals such as calcium and magnesium; the small amounts add little beyond a normal diet.