In this be levels Live, titled "The formula to enjoy sports: perform at your best, recover better," we present a detailed discussion on supplementation and key habits to improve athletic performance and recovery. Participating in the discussion are Phil Hugo (Head of Formulation at be levels), Iñaky García (Personal Trainer), and Roberto Sánchez Mantecón (Elite Triathlete). The topics we explore Essential Supplements for Athletes Phil Hugo highlights five fundamental supplements, based on evidence and human physiology: Hydrolyzed Collagen: Essential for post-workout recovery, with intestinal anti-inflammatory effects, skin benefits, and musculoskeletal support [06:53]. It is recommended in doses of 10-25 g, preferably before the first meal of the day or at night to take advantage of the glycine that helps relax the nervous system [01:03:35]. It is crucial that it is hydrolyzed collagen and patented to ensure its purity and efficacy. Creatine Monohydrate: Not only does it improve strength and endurance, but it also has cardioprotective, neuroprotective, and antidepressant effects. The patented Creapure monohydrate form is recommended as it is the most studied. The dosage is 0.1 g per kilogram of body weight (for example, 6 g for a 60 kg person) [01:10:00]. It can be taken before or after training, or in the morning, preferably with food if it causes digestive discomfort. Liposomal Vitamin C: Acts as a powerful antioxidant, counteracting oxidative stress. It also has anxiolytic and antidepressant effects and supports glutathione synthesis [14:40]. The liposomal form offers greater bioavailability and fewer gastrointestinal side effects compared to traditional ascorbic acid. Doses of 0.5 to 1 gram per day are recommended, and can be increased to 2-3 grams during colds or seasonal changes. Triple Magnesium: Considered the most undervalued mineral, its deficiency is an epidemic affecting more than 50% of the population. It is essential for the serenity of the nervous system, the reduction of muscle soreness and cramps, and the regulation of blood pressure [17:39]. be levels offers a triple magnesium with dimalate, bisglycinate, and n-acetyl taurinate, chosen for their high bioavailability and low probability of gastrointestinal effects. N-acetyl taurinate is especially beneficial for the brain. Omega-3: A crucial nutrient for cardiovascular and brain health with powerful anti-inflammatory effects [26:31]. One should choose an Omega-3 with IFOS certification, in triglyceride or re-esterified triglyceride form, cold-extracted from small fish like anchovies. A dose of 2-3 grams daily is effective for obtaining its antidepressant and cardioprotective benefits. Practical Sports Tips Starting and Maintaining Physical Activity: Iñaki García advises focusing on structure (functional assessment and working on weak links), gradual and individualized training planning (with a professional), and motivation through the achievement of small daily goals [29:30]. He emphasizes that habit is built with consistency, not with one-off challenges. Recovery and Rest: Deep sleep is vital, as it is when muscle adaptations, hormonal regulation, and cognitive improvement occur [35:30]. Lack of rest limits the results of training and nutrition. Magnesium, in particular, is an ally for improving sleep quality. Energy and Stress Management: Roberto Sánchez, an elite triathlete, shares his supplementation routine, dividing it into three blocks: Prevention (morning/fasting): Immunity Booster, B Complex, and Omega-3 to strengthen the immune system and combat fatigue and stress [49:41]. During/Post-workout: Energy Gel, Energy Chew, and protein to replenish energy stores and promote muscle recovery [50:40]. Night (rest): Triple magnesium and Chill mood to optimize sleep and recovery [51:05]. The Live also addresses common questions about combining supplements (such as Chill Mood and Triple Magnesium, which can be taken together without overdoing it), intermittent fasting, and how to adapt training and supplementation to demanding schedules or specific conditions such as sarcopenia or menopause [01:06:56]. It is emphasized that, while supplements are a great help, they must be accompanied by proper nutrition, optimal rest, and regular, well-planned physical exercise.
