Sports Nutrition

Sports nutrition is the art of giving your body the right fuel at the right time to support your training, your recovery and your results. When you push your body hard, your energy and nutrient needs go up, and that is exactly where a protein supplement and other targeted supplements come into play.

One key point first: a supplement never replaces a balanced diet, it completes it. The goal is not to swallow ten products at once, but to target what genuinely serves your goal.

Our Performance collection brings together the essentials of premium QNT sports nutrition, made in Belgium: creatine, pre-workout, BCAAs and amino acids, L-carnitine, glutamine, fat burners and vitality supplements. Each product answers a specific need:

• Strength and power: creatine, pre-workout
• Muscle recovery: BCAAs, amino acids, glutamine
• Energy and endurance: isotonic, L-carnitine
• Body composition: fat burners, L-carnitine

In the sections that follow, we help you choose the right product for your goal, dose it correctly and know when to take it.

Before you add anything to your cart, ask yourself one question: what is my main goal? Everything starts there. Here is how to find your way around the Performance range:

• Build strength and power: creatine (Pure Creatine Monohydrate, Creatine 3000 mg) is the most studied supplement for short, intense efforts. Add a pre-workout (Overdrive, Pump RX) for intensity in your sessions.
• Recover better: BCAAs and amino acids (BCAA 8500, Matrix BCAA 4800, Amino Acid 3000) are branched-chain amino acids that athletes work in around training. L-Glutamine 6000 rounds out this amino acid side.
• Burn and get lean: fat burners (Fat Burner, Day Burner) and L-Carnitine support a fat-loss approach, always paired with training and a suitable diet.
• Tone and vitality: Testek, Tribulus and Eroxa support general vitality and your motivation to train.

You do not need to take everything. Pick one or two products aligned with your current goal, then adjust.

This is THE question every athlete asks, and it is also a genuine protein-per-day calculation to work out for your own profile. The amount depends on your weight, your activity and your goal.

The generally accepted benchmarks:

• Sedentary: around 0.8 g of protein per kilo of body weight
• Endurance athlete: 1.2 to 1.6 g/kg
• Strength training and power sports: 1.6 to 2.2 g/kg

In practice, a 70 kg person aiming to build muscle needs roughly 110 to 150 g of protein spread across the day.

Looking for how much protein per day for a woman, whether for muscle building or to lose weight? The logic is the same: you calculate from body weight. Worked calculation for a 60 kg woman:

• Muscle building (woman): 60 x 1.6 to 2.2 g = roughly 95 to 130 g per day to support muscle mass.
• To lose weight (calorie deficit): 60 x 1.6 to 2 g = roughly 95 to 120 g per day. Keeping protein high during a diet helps preserve muscle and keeps you full for longer. That is why hitting a solid level of protein for weight loss makes all the difference over time.

When food alone does not cover these amounts, a protein powder easily fills the gap. You will find our full offer in the Protein collection. The amino acids and BCAAs on this Performance page come in as targeted support around training, not as a replacement for your daily protein.

Creatine monohydrate is one of the best-documented supplements for improving strength and performance on short, intense efforts. At QNT, you can choose between Pure Creatine Monohydrate in powder and Creatine 3000 mg in tablets, handy to take with you.

What dose? The simple, effective protocol and the best way to take creatine: 3 to 5 g per day, every day, including rest days. Consistency matters more than exact timing.

With how much water? Mix your creatine in a large glass of water or your training drink, and make sure you stay well hydrated across the day.

Is it dangerous? No. Creatine is among the most studied supplements, and its use is considered safe in healthy adults at the recommended doses. The myths about supposed dangers are not backed by the available data.

And for women? Creatine is just as relevant for women, with no masculinising effect. It supports strength and performance whatever your profile.

A pre-workout is taken around 20 to 30 minutes before your session to approach training with more focus and intensity. It is the ally of sessions where you want to give it everything.

In the Performance range, you have two options:

• Pre-workout Overdrive: a complete formula for energy and concentration, ideal before demanding sessions.
• Pre Workout Pump RX: focused on the pump effect during your effort.

A few usage pointers:

• Start with a half dose to gauge your tolerance, especially if the formula contains caffeine.
• Avoid taking it too late in the day so it does not disrupt your sleep.
• Save it for the real sessions: there is no need to take it every day.

For endurance and long efforts, the logic changes: hydration and carbohydrates take priority. Our Isotonic Powder delivers carbs and electrolytes to maintain energy and hydration during prolonged effort.

Amino acids are the building blocks of protein, and some are highly present in muscle. BCAAs (branched-chain amino acids: leucine, isoleucine, valine) are the ones athletes know best, and they happily work them in around training.

The Performance range covers every format:

• BCAA 8500 in powder, to mix during or after your effort
• Matrix BCAA 4800 and BCAA's + vit. B-6 in tablets and capsules
• BCAA 4:1:1 + L-Glutamine, which combines branched-chain aminos and glutamine
• Amino Acid 3000 100% beef, a complete amino acid source

L-Glutamine 6000 is the amino acid most present in muscle. Many athletes work it into their routine, especially during periods of intense training.

When should you take them? Around your session (during or just after) for BCAAs, and in the evening or after your effort for glutamine. If your overall protein intake is already high, see these products as targeted support, not an obligation.

To support a fat-loss approach, the Performance range offers fat burners and L-carnitine. Let us be clear: no supplement melts fat for you. They come in alongside regular training and a controlled calorie-deficit diet.

• Fat Burner and Day Burner (vegan): formulas designed to support your everyday slimming routine. You will find the full range in the fat burner collection.
• Maxi L-Carnitine 1000 and L-Carnitine 500: L-carnitine is a compound naturally present in the body, popular with athletes during cutting and cardio phases, which is why L-carnitine for weight loss comes up so often.

How to use them:

• Stick to the doses on the label, without overdoing it.
• Pair them with cardio or active sessions for consistent use, which is also when to take L-carnitine around your training.
• Keep in mind that results come mostly from consistent training and diet.

AAKG and HMB round out this performance category for those who want to fine-tune their supplementation.

Beyond pure performance, some athletes look to support their tone and vitality day to day, especially through heavy training periods.

The Performance range includes dedicated supplements:

• Testek: a support supplement for vitality and motivation to train.
• Tribulus Terrestris 1000 mg: a plant traditionally associated with male vitality.
• Eroxa: a vegan formula to support tone.

Many athletes also round out their routine with a simple nutritional base, such as Omega 3 1000 mg, a daily fatty-acid intake that a modern diet does not always cover.

These products go alongside your lifestyle: they do not replace sleep, a balanced diet or training, which remain the real levers of your condition.

Our overall advice for any supplementation: move in steps. Start with the basics that match your goal (protein, creatine), add one targeted product at a time, and watch what it actually changes for you. Effective sports nutrition is a simple, consistent routine, not a pile of tubs.