In this training, Adrià Martí, biotechnologist, senior technician in Nutrition, and specialist in supplementation and Psychoneuroimmunology (PNI), shares a practical guide on how to strategically integrate sports supplementation based on the context and needs of each athlete. The session starts with a fundamental idea: athletic progress does not depend solely on training, but on the organism's ability to recover and adapt to the stimulus received. Therefore, supplementation should be understood as a tool to support specific physiological processes, always accompanied by proper nutrition, good rest, and correct training planning. Drawing from his clinical experience and expertise in the field of supplementation, Adrià explains which supplements can help improve performance, which ones favor recovery, and how to combine them practically according to each person's goal. This approach aligns with the vision of be levels, which views supplementation as support within a healthy lifestyle based on nutrition, rest, and physical exercise. Key takeaways Recovery is where progress really happens One of the main messages of the training was understanding that training adaptations do not occur during exercise, but in the hours that follow. Training acts as a stimulus that generates physiological stress, but it is during recovery that the organism: / repairs muscle tissue/ improves cardiorespiratory capacity/ strengthens the osteoarticular system/ develops new adaptations Therefore, optimizing recovery is one of the keys to continuing to progress and improve athletic performance. The pillars that condition performance Before discussing supplementation, Adrià reminds us that there are basic factors that determine the organism's recovery capacity. Among them are: / an adequate intake of micronutrients/ restorative rest/ good digestive health/ correct management of inflammation Supplementation can be a useful tool, but it never replaces these fundamental pillars. Supplements to improve performance The first part of the training focused on those tools aimed at optimizing performance during exercise. The goal is to foster: / greater energy availability/ a correct state of hydration/ better activation of the nervous system/ greater capacity for exertion Creatine: much more than muscular strength Creatine continues to be one of the most studied supplements in the sports field. Its role goes far beyond muscular performance, becoming a support tool for the entire energy system. Energy and hydration during training In long-duration disciplines or particularly demanding training sessions, maintaining an adequate supply of energy and hydration is fundamental. In this context, the combination of carbohydrates, essential amino acids, electrolytes, and digestive enzymes allows for: / maintaining performance during prolonged efforts/ delaying the onset of fatigue/ promoting hydration/ minimizing muscle catabolism The choice of one strategy or another will always depend on the intensity, duration, and type of exercise performed. The nervous system also conditions performance Athletic performance does not depend solely on the muscle. The state of the nervous system directly influences: / concentration/ capacity for exertion/ perception of fatigue/ resilience to stress Therefore, certain nutrients and adaptogens can help maintain a better state of physical and mental activation during periods of higher demand. Recover better to perform better The second part of the training was focused on recovery, understood as the process that allows for the consolidation of adaptations generated by training. Only when the organism manages to enter a state of efficient recovery is it capable of successfully facing new stimuli. The role of magnesium, omega-3, and adaptogens Within the strategies oriented toward recovery, Adrià especially highlighted the importance of certain nutrients with complementary functions. Among them are: / magnesium to promote muscle and nerve relaxation/ omega-3 to modulate inflammation and favor tissue recovery/ adaptogens like ashwagandha or rhodiola to improve the response to stress These tools allow for the optimization of both physical recovery and nervous system recovery. Sleeping well is also part of training Another important message from the session was to remember that sleep constitutes one of the main limiting factors of athletic performance. When sleep is insufficient or of poor quality, the ability to recover decreases significantly. Adapting supplementation to the time of the season Not all supplements are necessary in all training phases. During building or preseason periods, the main goal is to promote physiological adaptations through basic supplementation. However, in phases of maximum demand or competition, it may be interesting to incorporate additional tools to accelerate recovery and optimize performance according to the athlete's needs. The key is not to use more supplements, but to choose the right ones for each context. Important conclusions Athletic performance depends as much on training as it does on the organism's recovery capacity. Supplementation must be understood as a support tool and not as a substitute for good nutrition, rest, or exercise. Creatine remains one of the supplements with the most scientific evidence for improving physical and cognitive performance. Sleep, digestive health, inflammation, and the nervous system directly condition the ability to adapt to training. Personalizing supplementation according to the time of the season and individual needs allows for better results more efficiently. In short, a well-planned supplementation strategy helps improve both performance and recovery, always integrated within a comprehensive approach to the athlete. Products mentioned [PROD]creatine[/PROD][PROD]aminoacidos-esenciales[/PROD][PROD]energy-3[/PROD][PROD]magnesium[/PROD][PROD]alyvia[/PROD][PROD]energy-gel[/PROD][PROD]isolated-protein[/PROD][PROD]collagen[/PROD][PROD]omega3[/PROD][PROD]vitamin-c[/PROD][PROD]be-calm[/PROD][PROD]chill-mood[/PROD][PROD]wake-up-mood[/PROD]
