Sports nutrition advice for fitness enthusiasts

1. Before training – Energy building, muscle protection and hydration

Here we will discuss the best way to prepare your muscles for training, replenish energy and prevent muscle breakdown.

Recommended products:

✔ 3Action Whey Protein Shake – 20-30 g of protein for muscle protection and building.
✔ 3Action BCAA’s – 5 g BCAA’s to prevent muscle breakdown.
✔ 3Action Hydration Tabs – 1 tab in 500-750 ml water for electrolytes and hydration.

Advantages:

✅ Strengthens muscle building and prevents breakdown
✅ Increases hydration and mineral balance before training
✅ Supports concentration and focus before training

2. Before Training (Option) – Creatine for Explosive Power

Creatine is best taken before training to promote explosive power. It is of no use during training as it works primarily by pre-filling your energy stores for higher power output.

Recommended products:

✔ 3Action Creatine Monohydrate – 5 g before training for explosive power and increased energy output.

Advantages:

✅ Increases explosive power and energy for intense sets
✅ Optimizes performance during strength training

3. During training – Extra focus, energy and hydration

Use Guarana for an extra boost of energy and focus during your workout, without having to rely on sugary energy drinks.

Recommended products:

✔ 3Action Guarana Shot – For extra focus and energy during your workout.
✔ 3Action Hydration Tabs – 1 tab in 500-750 ml water to maintain electrolyte levels.

Advantages:

✅ Increased alertness and concentration
✅ Extra boost without sugar dips
✅ Supports performance during training

3. After training – Recovery, muscle building and energy replenishment

After training, it is important to support rapid muscle recovery and replenish energy.

Recommended products:

✔ 3Action Whey Protein Shake – 20-30 g of protein for muscle recovery.
✔ 3Action Protein Oats On the Go – Ideal for slow carbohydrates and proteins.
✔ 3Action Collagen Complex – Supports joints and tendons.

Advantages:

✅ Accelerates muscle recovery and promotes muscle growth
✅ Slow energy release for long-term recovery
✅ Supports joints and tendons after intensive exertion

4. In between and daily – Muscle recovery, fat burning and energy

Recommended products:

✔ 3Action Protein Bar – 20 g of protein for recovery and/or as a high-protein snack.

✔ 3Action Whey Protein Shake - if you don't train but still want to support muscle growth or supplement proteins. Used to optimize your daily protein intake.
✔ 3Action Fatburner – Supports fat burning and fat loss.
✔ 3Action Multivitamins – Supports your overall health and immunity.

Advantages:

✅ Continuous protein supply for muscle recovery and growth
✅ Increases fat burning for fat loss goals
✅ Improved overall health and energy

3Action Sports Nutrition Plan for Fitness Enthusiasts

Phase	Products	Advantages
Beforehand (2-3 hours before training)	Whey Protein Shake, BCAAs, Hydration Tabs	Muscle preparation and hydration for training
Before training (explosive power)	Creatine	Increases explosive power and performance
During training (energy and focus)	Guarana Shot, Hydration Tabs	Increased alertness and energy during training, good hydration
After training (recovery)	Whey Protein Shake, Protein Oats On the Go, Collagen Complex	Accelerates recovery, muscle building and joint support
In between (snack and daily support)	Protein Bar, Fat Burner, Multivitamins, Whey Protein Shake	Muscle recovery, fat burning and general health

 

3Action Sports Nutrition – Choose your energy!