Sports Nutrition Guide

You're just starting out, faced with a wall of pots and don't know which one to pick first. This guide puts things in order: what to sort out before buying anything, the two or three products that really matter, and the order in which to add them. Enough to get you started on the right foot without spending a single extra euro.

Now Foods Vitamine D2 1000 UI Vegan (25 µg)
Now Foods Vitamine D2 1000 UI vegan, flacon de 120 gélules
Now Foods Vitamine D2 1000 UI vegan - vue de droite
Now Foods Vitamine D2 1000 UI vegan - vue de gauche
NOW Foods

Now Foods Vitamine D2 1000 UI Vegan (25 µg)

(0)

11,70 €

Now Foods Vitamine D3 5000 UI à Croquer, Menthe
Now Foods Vitamine D3 5000 UI à croquer menthe, flacon de 120 comprimés
Now Foods Vitamine D3 5000 UI à croquer - vue de droite
Now Foods Vitamine D3 5000 UI à croquer - vue de gauche
NOW Foods

Now Foods Vitamine D3 5000 UI à Croquer, Menthe

(0)

12,28 €

Now Foods L-Arginine 500 mg Gélules
Now Foods L-Arginine 500 mg 100 gélules
NOW Foods L-Arginine 500 mg 250 gélules
NOW Foods

Now Foods L-Arginine 500 mg Gélules

(0)

From 11,95 €

Now Foods Arginine et Citrulline
Now Foods Arginine et Citrulline 120 gélules
NOW Foods Arginine et Citrulline — 240 gélules
NOW Foods

Now Foods Arginine et Citrulline

(0)

From 21,94 €

Now Foods L-Carnitine 250 mg — Carnipure®, 60 gélules
NOW Foods L-Carnitine 250 mg Carnipure, 60 gélules végétales
Now Foods L-Carnitine 250 mg - vue de droite
Now Foods L-Carnitine 250 mg - vue de gauche
NOW Foods

Now Foods L-Carnitine 250 mg — Carnipure®, 60 gélules

(0)

12,19 €

NOW Foods Vitamine B12 2000 µg — pastilles trois formes, 100 pastilles
NOW Foods Vitamine B12 2000 µg 100 pastilles
NOW Foods

NOW Foods Vitamine B12 2000 µg — pastilles trois formes, 100 pastilles

(0)

14,47 €

Now Foods Aspartate de Magnésium et Potassium avec Taurine
Now Foods Aspartate de Magnésium et Potassium avec Taurine 120 capsules
Now Foods Aspartate Magnésium Potassium Taurine valeurs nutritionnelles
Now Foods Aspartate Magnésium Potassium Taurine liste des ingrédients
NOW Foods

Now Foods Aspartate de Magnésium et Potassium avec Taurine

(0)

21,01 €

Now Foods Oméga 3 Mini Gels, Petites Capsules Faciles à Avaler
Now Foods Oméga 3 Mini Gels, flacon de 180 petites capsules
Now Foods Omega-3 Mini Gels - vue de droite
Now Foods Omega-3 Mini Gels - vue de gauche
NOW Foods

Now Foods Oméga 3 Mini Gels, Petites Capsules Faciles à Avaler

(0)

22,45 €

Now Foods Racine de Pissenlit Bio 500 mg
Now Foods Racine de Pissenlit Bio 500 mg
Now Foods Racine de pissenlit bio 500 mg - vue de droite
Now Foods Racine de pissenlit bio 500 mg - vue de gauche
NOW Foods

Now Foods Racine de Pissenlit Bio 500 mg

(0)

11,72 €

Now Foods Baies de Palmier Nain 550 mg — Serenoa repens
NOW Foods Baies de palmier nain 550 mg, gélules végétales
NOW Foods Baies de Palmier Nain 550 mg — Serenoa repens — 250 gélules
Now Foods Baies de palmier nain 550 mg - vue de droite
NOW Foods

Now Foods Baies de Palmier Nain 550 mg — Serenoa repens

(0)

From 14,27 €

Now Foods Valériane 500 mg Racine
Now Foods Valériane 500 mg
NOW Foods Valériane 500 mg Racine — 100 gélules
NOW Foods

Now Foods Valériane 500 mg Racine

(0)

From 11,70 €

Now Foods L-Citrulline Pure en Poudre — 113 g
NOW Foods L-Citrulline pure en poudre, pot de 113 g
Now Foods L-Citrulline en poudre 113 g - vue de droite
Now Foods L-Citrulline en poudre 113 g - vue de gauche
NOW Foods

Now Foods L-Citrulline Pure en Poudre — 113 g

(0)

26,39 €

Now Foods Astaxanthine 10 mg — Zanthin
NOW Foods Astaxanthine 10 mg Extra Strength — Zanthin — 60 capsules
Now Foods Astaxanthine 10 mg
Now Foods Astaxanthine 10 mg - vue de droite
NOW Foods

Now Foods Astaxanthine 10 mg — Zanthin

(0)

From 23,90 €

Now Foods CoQ10 100 mg avec Aubépine
Now Foods CoQ10 100 mg avec Aubépine
NOW Foods CoQ10 100 mg avec Aubépine 90 gélules
NOW Foods

Now Foods CoQ10 100 mg avec Aubépine

(0)

From 13,00 €

Now Foods Vitamine E-400 Naturelle — Tocophérols Mélangés
Now Foods Vitamine E-400 Tocophérols Mixtes
NOW Foods Vitamine E-400 Naturelle — Tocophérols Mélangés — 100 capsules
NOW Foods Vitamine E-400 Naturelle — Tocophérols Mélangés — 250 capsules
NOW Foods

Now Foods Vitamine E-400 Naturelle — Tocophérols Mélangés

(0)

From 14,36 €

NOW Foods Zinc 50 mg — gluconate de zinc, comprimés
NOW Foods Zinc 50 mg 100 comprimés
NOW Foods Zinc 50 mg 250 comprimés
NOW Foods

NOW Foods Zinc 50 mg — gluconate de zinc, comprimés

(0)

From 7,69 €

Now Foods Luzerne (Alfalfa) 650 mg
Now Foods Luzerne Alfalfa 650 mg
NOW Foods Luzerne (Alfalfa) 650 mg — 500 comprimés
NOW Foods

Now Foods Luzerne (Alfalfa) 650 mg

(0)

From 19,93 €

Now Foods Acide Alpha-Lipoïque 100 mg avec Vitamines C et E
Now Foods Acide Alpha-Lipoïque 100 mg avec Vitamines C et E
NOW Foods Acide Alpha-Lipoïque 100 mg avec Vitamines C et E — 120 gélules
NOW Foods

Now Foods Acide Alpha-Lipoïque 100 mg avec Vitamines C et E

(0)

From 12,74 €

Retrait au magasin sous 2 h

À Vendargues, près de Montpellier. Vous êtes prévenu dès que la commande est prête.

Commandé avant 14 h, expédié le jour même

Du lundi au samedi. Le délai d'acheminement appartient ensuite au transporteur.

Livraison offerte dès 69 €

En France métropolitaine, et dès 100 € en Europe. Modes et délais.

Une question avant de commander ?

Écrivez-nous ou passez au magasin : on connaît les produits qu'on vend.

Who is this guide for?

For those who have just started weightlifting or a serious return to sport, who understand that they need to "pay attention to nutrition," and who find themselves faced with a wall of supplement tubs, not knowing which one to choose first.

Therefore, this is not a catalog. If you are looking for the complete product range, family by family, it can be found on the sports nutrition page. Here, we answer only one question, in order: what to buy, when, and most importantly, what NOT to buy right away.

A warning upfront, which will save you money: in the first year, most of your progress will come from training and diet. Supplements matter, but only marginally, and this margin only becomes significant once everything else is in place.

What should you sort out before buying any supplements?

Four things, and they cost nothing.

Consistency. Three training sessions a week maintained for six months beat any perfect program abandoned in three weeks. Until this point is established, no powder will compensate.

Sleep. Muscles rebuild at night. Chronic sleep deficit cancels out much of the benefit of your sessions, and no product can make up for that.

Protein in your meals. For three or four days, track what you actually eat. Most beginners discover they are far from the mark, not because they lack a powder, but because their breakfast provides almost nothing and their lunch is a sandwich. Correcting this costs less than a tub of supplements.

Calories. To gain muscle, you need a slight surplus; to lose fat, a deficit. You cannot do both at once, and no supplement makes this rule negotiable.

If these four points are in place and your protein intake is still difficult to achieve, only then does the supplement aisle become useful.

In what order should you add supplements?

Step 1: Protein powder, if and only if you have a gap to fill

Usual benchmarks in weightlifting set protein needs between 1.6 and 2.2 g of protein per kilogram of body weight per day, compared to 0.83 g for a sedentary adult according to ANSES. If your diet already provides enough, a powder will add nothing.

If there is a gap, take the simplest product: whey concentrate. It's the best price per gram of protein, and there's nothing wrong with it as long as it sits well with you. Only pay for an isolate if lactose genuinely bothers you, and a plant-based protein only if you exclude dairy products. The complete range of proteins details each case.

Step 2: Creatine monohydrate

This is the only supplement we almost systematically recommend, and it costs very little. Three grams per day, every day, including rest days, at any time. It works by gradual muscle saturation over several weeks: there is no "window" or cycle to follow. Take classic creatine monohydrate and nothing else—exotic forms cost more without established benefits.

Step 3: A micronutrient, if a check-up justifies it

Not before. A deficiency is detected by a blood test prescribed by your doctor, never by how you feel. In our latitudes, vitamin D is the most common case in winter; magnesium and omega-3 can be discussed depending on what your diet already provides. A multivitamin can serve as a safety net if your meals are very repetitive, but it does not replace a health check-up.

Step 4: Comfort, when everything else is running smoothly

Protein bars for days without cooking, electrolytes for long summer sessions, oat flour to turn a shake into a snack. These are solutions to real practical problems, not performance accelerators.

What should you NOT buy first?

This is the part of the guide that will save you the most money.

A fat burner. No product in this category alone causes weight loss: it's the caloric deficit that does, and the effect of fat burners remains marginal. Purchased before your diet is sorted out, a burner is useless.

BCAAs. They only provide three of the nine essential amino acids. Once your total protein intake is covered, their usefulness plummets. If you insist on drinking something during your workout, EAAs are more appropriate—but this is not a first-year priority.

A gainer. A mass gain product is mainly composed of carbohydrates. This is useful for those who genuinely struggle to eat enough, and expensive for everyone else. First, try adding rice, pasta, and olive oil to your meals.

A pre-workout. Boosters are enjoyable and can help with a heavy session. They also build caffeine tolerance, disturb sleep if taken too late, and mask a lack of energy that often comes from too little sleep. This is not a first purchase.

Glutamine, "testosterone boosters," and all-in-one packs. Many promises, few proven results in a healthy adult who eats properly. Packs, in particular, make you buy five products to use two.

What are the classic beginner mistakes?

Taking three shakes a day. If you're doing this, your meals are providing too little protein. Rebalancing a plate costs less than a tub.

Believing in the anabolic window. Taking supplements within two hours after a session is more than enough. The daily total matters more than the clock.

Loading everything into one meal. An intake of 25 to 30g of protein fully stimulates protein synthesis; beyond that, the supplement doesn't add any stimulus. Three to four distributed intakes are better than one huge dinner.

Comparing prices per kilo of powder. Only the price per kilo of protein makes sense: tub price, divided by its weight in kilos, divided by the protein content per 100g.

Relying on the scoop. It measures volume, not weight, and varies from 25 to 40g depending on the brand. A kitchen scale solves the issue; accessories in the department also help.

Changing products every month. No supplement can be judged in three weeks. Creatine takes several weeks to saturate the muscle; protein can only be judged on the regularity of intake.

How to allocate a limited budget?

In this order, without exception. First euro: food. Eggs, meat, fish, legumes, dairy products, starchy foods. Second euro: creatine, by far the best results-to-price ratio in the department. Third euro: protein powder, up to the real gap between your needs and your meals. Fourth euro: a micronutrient identified by a blood test.

There is no useful fifth euro in the first year. We prefer to sell you two products that you will finish rather than six, four of which will remain in a cupboard.

Frequently Asked Questions

Should you take whey when you're starting out?

Only if your meals don't cover your protein needs. Track what you actually eat for three days before deciding. Many beginners don't need powder; they need a protein-rich breakfast.

Does whey make you gain weight?

Not by itself. A serving generally provides between 100 and 130 kcal, which is less than a banana and yogurt: it's just one food among others, which only causes weight gain if it adds to an already caloric day. The trap lies when the shake is in addition to meals instead of replacing a snack, or when it's prepared with whole milk, a banana, and peanut butter—then you can easily reach 400 kcal. Taken with water, replacing a snack, whey is, on the contrary, one of the most calorie-efficient ways to get your protein.

Can you take protein without exercising?

Yes, without any particular risk for a healthy adult: it's a food, just like powdered chicken breast. The real question is what it's for. Without resistance training, additional protein intake does not build muscle—there's no stimulus to nourish. However, it can make sense in a few cases: very low protein meals, reduced appetite, or an elderly person for whom daily intake is difficult to achieve. Outside these situations, money is better spent on food.

How much whey per day?

One to two servings are enough for almost all practitioners, and the right amount is not an absolute figure: it's the gap between your needs and what your meals already provide. Specifically, calculate your protein target (1.6 to 2.2 g per kilo), track what you eat, and fill the difference. If the gap exceeds two servings per day, it's your meals that need to be reviewed, not your order. An intake of 25 to 30g of protein is enough to fully stimulate protein synthesis; consuming 60g at once adds nothing more.

Is creatine risky for a beginner?

In healthy adults, creatine monohydrate is one of the most studied supplements, and its consumption at usual doses has not shown documented harmful effects. Precautions concern people with known kidney or liver damage, pregnancy, and breastfeeding: in these cases, medical advice is essential.

Do I need to do a loading phase for creatine?

No, it's not necessary. Three grams per day saturate the muscle in three to four weeks, without the digestive discomfort sometimes caused by loading phases.

From what age can you take supplements?

Sports supplements are formulated and labeled for adults, and many of them—especially all caffeinated products—are expressly not recommended for minors. For a teenager starting weightlifting, the useful answer is not in a tub anyway: at that age, protein and energy needs can largely be met by diet, and it's training and sleep that drive progress. If the question still arises—special diet, intensive sport, difficult appetite—it falls to the general practitioner or a dietitian, not a salesperson.

How long before seeing results?

The first strength changes appear in a few weeks, visible changes require several months. This is precisely why buying six products in the first month is a bad idea: you'll never know which one did what.

Can you progress without any supplements?

Yes, absolutely. Supplements solve problems of practicality, budget, or appetite. A practitioner who trains regularly, sleeps properly, and eats enough protein will progress without buying anything.

Vegetarian or vegan, do you need to do things differently?

The principle remains the same, but achieving total protein requires more organization, and certain micronutrients deserve special attention—vitamin B12 first and foremost. Plant-based proteins generally combine peas and rice to complete the amino acid profile. For everything else, consult your doctor.

Where to ask your questions near Montpellier?

At the counter of our store in Vendargues, about ten minutes from Montpellier. This is the most efficient place for a beginner: we will ask you what you eat before showing you a tub, and it often happens that we send you away with just one product instead of three. We also ship throughout France and Europe.

For an overview of the catalog, family by family, return to the sports nutrition page.

Sources: ANSES for protein nutritional references and advice on supplements for athletes, Ciqual for food composition. This information does not replace medical advice. Food supplements are part of a varied and balanced diet and a healthy lifestyle.

Sources

À intégrer dans une alimentation variée et équilibrée et un mode de vie sain.

Questions fréquentes — Sports Nutrition Guide

Faut-il prendre de la whey quand on débute ?

Dès que vos repas ne couvrent pas vos besoins en protéines, et c'est fréquent au début. Comptez ce que vous mangez réellement pendant trois jours : le shaker viendra combler l'écart, souvent au petit-déjeuner ou autour de la séance.

La whey fait-elle grossir ?

Pas en elle-même. Une dose apporte généralement entre 100 et 130 kcal, soit moins qu'une banane et un yaourt : c'est un aliment parmi d'autres, qui ne fait grossir que s'il s'ajoute à une journée déjà excédentaire. Préparée au lait entier avec une banane et du beurre de cacahuète, elle devient une collation de 400 kcal — pratique en prise de masse. Prise à l'eau en remplacement d'un en-cas, c'est l'un des moyens les plus économes en calories d'atteindre ses protéines.

Peut-on prendre des protéines sans faire de sport ?

Oui, sans risque particulier chez un adulte en bonne santé : c'est un aliment protéiné, au même titre qu'un blanc de poulet. Son intérêt est net dans plusieurs cas : des repas pauvres en protéines, un appétit réduit, ou une personne âgée chez qui l'apport quotidien est difficile à atteindre. Pour construire du muscle, c'est l'entraînement en résistance qui fournit le stimulus à nourrir.

Quelle quantité de whey par jour ?

Une à deux doses suffisent à la quasi-totalité des pratiquants, et la bonne quantité n'est pas un chiffre absolu : c'est l'écart entre vos besoins et ce que vos repas apportent déjà. Concrètement, calculez votre cible en protéines (1,6 à 2,2 g par kilo), comptez ce que vous mangez, et comblez la différence. Une prise de 25 à 30 g de protéines suffit à stimuler pleinement la synthèse protéique : mieux vaut trois prises réparties qu'une seule très grosse.

La créatine est-elle risquée pour un débutant ?

Chez l'adulte en bonne santé, la créatine monohydrate est l'un des compléments les plus étudiés, et sa consommation aux doses usuelles n'a pas montré d'effet délétère documenté. Les précautions concernent les personnes ayant une atteinte rénale ou hépatique connue, la grossesse et l'allaitement : dans ces cas, l'avis d'un médecin s'impose.

Faut-il faire une phase de charge en créatine ?

Non, ce n'est pas nécessaire. Trois grammes par jour saturent le muscle en trois à quatre semaines, sans les inconforts digestifs que provoquent parfois les phases de charge.

À partir de quel âge peut-on prendre des compléments ?

Les compléments alimentaires pour sportifs sont formulés et étiquetés pour des adultes, et une bonne partie d'entre eux — tous les produits caféinés en particulier — sont expressément déconseillés aux mineurs. Pour un adolescent qui commence la musculation, les besoins en protéines et en énergie sont largement couvrables par l'alimentation, et c'est l'entraînement et le sommeil qui font les progrès. Si la question se pose quand même — régime particulier, sport intensif, appétit difficile — elle relève du médecin traitant ou d'un diététicien.

Combien de temps avant de voir des résultats ?

Les premiers changements de force apparaissent en quelques semaines, les changements visibles demandent plusieurs mois. C'est aussi pourquoi il vaut mieux installer deux ou trois produits et les garder : on sait alors exactement ce qui travaille.

Peut-on progresser sans aucun complément ?

Oui. Les compléments règlent des problèmes de praticité et d'appétit : atteindre ses protéines quand les repas ne suffisent pas, boire pendant une séance longue, couvrir un micronutriment. Un pratiquant qui s'entraîne régulièrement, dort correctement et mange assez de protéines progresse, et la poudre lui fait gagner du temps.

Végétarien ou végétalien, faut-il faire différemment ?

Le principe reste identique, mais atteindre le total protéique demande plus d'organisation, et certains micronutriments méritent une attention particulière — la vitamine B12 en premier lieu. Les protéines végétales associent en général pois et riz pour compléter le profil en acides aminés. Pour le reste, parlez-en à votre médecin.