Creatine and recovery supplements

Mostly creatine monohydrate, in powder or tablet form, as well as tart cherry juice (226ERS Tart Cherry Juice, 27.5 g of carbohydrates per 60 ml stick) and a Meltonic organic herbal infusion. For magnesium and collagen, see the <a href="/en-no/collections/vitamines-mineraux">vitamins and minerals</a> and <a href="/en-no/collections/bien-etre">wellness</a> sections.

Creatine is mainly studied for short, intense, repeated efforts: sprints, hills, and strength training. In endurance sports, some people use it during strength-training or short-interval phases. It may cause a slight increase in weight due to water retention, which matters in running and trail running. If in doubt or taking medication, seek advice from a healthcare professional.

Follow the brand’s recommended dose: GoldNutrition, for example, recommends 5 g per day, or 2 level teaspoons in 150 ml of water, for a continuous period of up to 8 to 10 weeks, followed by a break of at least 3 to 4 weeks. Do not exceed the daily dose indicated on the packaging, and drink as usual during the course.

It’s a tart cherry concentrate that some athletes drink during periods of heavy training or around a race. 226ERS Tart Cherry Juice, 60 ml, is equivalent to 270 ml of juice and provides 27.5 g of carbohydrates. No health claims are authorized in Europe for cherries themselves: consider it a source of carbohydrates and polyphenols.

Generally, yes, but check the total doses to avoid doubling up on the same nutrients.

Look for certified products (for example, Informed Sport) when the brand indicates this, and keep the lot references.