Nutrition and supplement glossary

A

Activity factor

The number you multiply your resting expenditure by to estimate how much energy you use in a day. The FAO and the WHO put it between 1.40 and 2.40. Read more

AESAN

The Spanish Agency for Food Safety and Nutrition, Spain's food safety agency. It assesses risks and publishes recommendations, such as those on eating fish because of mercury or the safe amount of creatine in supplements. Read more

Alpha-linolenic acid (ALA)

A plant-based omega-3, from walnuts, flaxseed or chia. The body converts only a small part of it into EPA and DHA. Read more

Anabolic window

The period after training in which protein would supposedly be put to best use. It is wider than was once thought: the effect of training on muscle lasts at least 24 hours. Read more

ATP

Adenosine triphosphate, the molecule your cells use as their energy currency. When it breaks down, it releases the energy that powers, for example, muscle contraction. Muscle stores very little of it and regenerates it constantly; during the most intense efforts, from phosphocreatine. Read more

B

Batch

A set of units manufactured under the same conditions. Every Nutri Gains tub and bottle carries its batch number, so that its history can be traced from start to finish.

Beta-carotene

An orange plant pigment that the body can convert into vitamin A. In Nitrus Isotonic it is used as a colour. Read more

Bioavailability

The proportion of a nutrient that the body absorbs and can use. It varies with the chemical form: with magnesium, organic salts are absorbed better than oxide. Read more

BMI

Body mass index: your weight in kilograms divided by the square of your height in metres. In adults, the WHO defines overweight from 25 and obesity from 30. As it only uses weight, it does not distinguish muscle from fat: it is best looked at alongside waist circumference. Read more

Branched-chain amino acids (BCAAs)

Leucine, isoleucine and valine. They are 3 of the 9 essential amino acids. Read more

C

Caffeine

A stimulant found in coffee, tea and many pre-workouts. In one study, 400 mg taken 6 hours before bed cost more than an hour of sleep. Read more

Calorie deficit

Eating less energy than you use. It is what makes you lose fat. Read more

Carbohydrates

A nutrient that provides quick energy. In long efforts, taking them during the activity helps you keep up your pace. Read more

Casein

The main protein in milk, which is digested slowly. It is the protein most studied when taken before sleep. Read more

Cholesterol

A fat-like substance that your body makes and that also comes from foods of animal origin. It is used to build cells and some hormones. It travels in the blood in lipoproteins, mainly LDL and HDL. Read more

Circadian rhythm

The roughly 24-hour cycle followed by sleep, body temperature, appetite and hormone release. It is set by a central clock in the brain, and light and darkness are what adjust it most. Read more

Collagen

The protein that gives structure to skin, tendons, cartilage and bone. It is rich in glycine. In supplements it usually comes hydrolysed, as smaller peptides. Read more

Conjugated linoleic acid (CLA)

A group of forms of linoleic acid found in milk and in meat from ruminants. Read more

Cortisol

A hormone from the adrenal glands that helps the body respond to stress and regulate blood glucose and metabolism. It follows a daily rhythm: it is usually higher in the morning and falls over the course of the day. Read more

Creatine

A compound that the body makes and that is found in meat and fish. It stores rapid energy in muscle. Creatine increases physical performance in successive bursts of short-term, high intensity exercise. The effect is obtained with 3 g a day. Read more

Creatine kinase (CK)

A muscle enzyme. When it rises in the blood after exercise, it is used as a marker of muscle damage. Read more

Creatine monohydrate

The most studied form of creatine. Read more

Creatinine

A waste product formed from muscle creatine and removed by the kidneys in urine. It is measured in blood tests to assess kidney function. If you take creatine, tell your doctor before a blood test: it can raise blood creatinine. Read more

D

Dehydration

A loss of body water greater than what you replace. Read more

DigeZyme®

A blend of digestive enzymes (alpha-amylase, protease, lactase, lipase and cellulase) included in our Gourmet Isolate Protein. Read more

Docosahexaenoic acid (DHA)

A long-chain omega-3 from fish. DHA contributes to maintenance of normal brain function. DHA contributes to the maintenance of normal vision. The effect is obtained with a daily intake of 250 mg of DHA. Read more

E

Eccentric

The phase of a movement in which the muscle lengthens under load, such as walking downhill or lowering a weight. It is the phase that causes the most muscle soreness.

EFSA

European Food Safety Authority. It assesses the science behind health claims and sets nutrient reference values.

Eicosapentaenoic acid (EPA)

A long-chain omega-3 from fish. EPA and DHA contribute to the normal function of the heart. The effect is obtained with a daily intake of 250 mg of EPA and DHA. Read more

Electrolytes

Electrically charged minerals, such as sodium, potassium, chloride, calcium and magnesium. They are lost in sweat. Read more

Elemental magnesium

The amount of magnesium that a compound actually provides, which is the amount stated on the label: 1,000 mg of bisglycinate provides 200 mg of elemental magnesium. Read more

Essential amino acids

The 9 amino acids that the body cannot make and that must come from food: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. Read more

F

Foam roller

A foam cylinder for massaging your own muscles, before or after training. Read more

Folate

The form of vitamin B9 found in food. Folic acid is the form added to products.

Food supplement

A food that supplements the normal diet with concentrated sources of nutrients or other substances, in the form of capsules, powder or liquid, with a daily dose.

Fructose

The sugar in fruit. Combined with glucose, it lets you absorb more carbohydrate per hour during long efforts. Read more

G

Glucose

The sugar that cells use for energy. Dextrose is glucose of plant origin.

Glutamine

One of the most abundant amino acids in the body. It is included in Nitrus Isotonic. Read more

Glycine

An amino acid that the body makes. It is the main ingredient in Sleep Recovery. Read more

Glycogen

The form in which muscle and the liver store carbohydrates. It is the main fuel for intense efforts. Read more

H

Health claim

A statement that links a food or a nutrient to health. In the EU, only authorised claims can be used, with their wording and their conditions.

Heart rate

The number of times your heart beats in a minute: your pulse. It rises with effort, which is why it is used to measure exercise intensity, often as a percentage of your maximum heart rate. Read more

Hypomagnesaemia

A blood magnesium level below 0.75 mmol/l. If you think you are low in magnesium, check with your doctor. Read more

Hyponatraemia

Blood sodium that is too low, for example from drinking a lot of water without sodium during very long efforts. Read more

I

Insulin

A hormone from the pancreas that is released when you eat, especially carbohydrates, and helps glucose in the blood enter cells. Insulin sensitivity is how well your cells respond to it. Read more

Intermittent fasting

A way of organising meals that alternates periods without eating with periods of eating. For example, 16:8: 16 hours of fasting and 8 with meals. In a meta-analysis of 99 trials, its effect on weight was similar to that of eating fewer calories every day. Read more

ISAK

International Society for the Advancement of Kinanthropometry. Its protocol sets out how to measure skinfolds, girths and breadths of the body. Read more

Isoleucine

One of the three branched-chain amino acids. Read more

Isotonic drink

A drink with a concentration of particles similar to that of blood. It provides water, sodium and carbohydrates for training. Read more

L

L-carnitine

A compound that, according to physiology studies, is involved in transporting fats into the mitochondria. Read more

L-carnitine tartrate

A form of L-carnitine bound to tartaric acid, the one used in many studies on exercise. Read more

L-theanine

An amino acid found in tea. It is included in Sleep Recovery. Read more

Lean mass

Everything that is not fat: muscle, bone, organs and water. Read more

Leucine

The most studied branched-chain amino acid. It acts as a signal that switches on muscle protein synthesis. Read more

Linoleic acid

The essential omega-6, found in seed oils, nuts and seeds. Linoleic acid contributes to the maintenance of normal blood cholesterol levels. The effect is obtained with a daily intake of 10 g. Read more

Loading phase

Taking about 20 g of creatine a day for a few days to fill the muscles sooner. With 3 g a day, they reach the same level in about 4 weeks. Read more

M

Magnesium

A mineral. Magnesium contributes to normal muscle function. Magnesium contributes to a reduction of tiredness and fatigue. Read more

Magnesium bisglycinate

A chelated form in which each magnesium is bound to two molecules of glycine; it is also called glycinate or diglycinate. It is absorbed better than oxide and is well tolerated. Read more

Maltodextrin

A carbohydrate obtained from starch, not very sweet.

Melatonin

A hormone that regulates the sleep cycle. Melatonin contributes to the reduction of time taken to fall asleep. The effect is obtained with 1 mg taken close to bedtime. Read more

Mercury

A metal that accumulates as methylmercury in large predatory fish, such as swordfish or bluefin tuna. Read more

Meta-analysis

A study that combines the results of several trials to reach a more robust conclusion.

Microbiota

The community of microorganisms, mainly bacteria, that live in your gut. Fibre from vegetables, fruit, pulses and wholegrains is one of their main foods.

Micronised

In powder form with very fine particles, which dissolves better. Our creatine is 200 mesh. Read more

Muscle hypertrophy

An increase in the size of muscle fibres: the adaptation through which you gain muscle mass. It is achieved with strength training, enough protein and rest. Protein contributes to a growth in muscle mass. Read more

Muscle protein synthesis

The process by which muscle builds new protein. It is switched on by strength training and dietary protein. Read more

Muscle soreness (DOMS)

Muscle pain that appears one or two days after an effort you are not used to, especially if it involves a lot of eccentric work. Read more

N

Niacin

Vitamin B3.

Nitrate

A compound found in beetroot and leafy greens that the body converts into nitric oxide. Read more

Nitric oxide

A gas that the body makes and that widens blood vessels. Read more

NRV

Nutrient reference value: the daily reference amount of each vitamin and mineral for an adult, under Regulation (EU) No 1169/2011.

O

Omega-3

A family of fatty acids. The long-chain ones, EPA and DHA, come mainly from oily fish. Read more

Omega-3 index

The percentage of EPA and DHA in red blood cell membranes. It is used to measure how much omega-3 you usually take in. Read more

Omega-6

A family of fatty acids whose main member is linoleic acid, essential because the body cannot make it. It is found in seed oils, nuts and seeds. Read more

Oral rehydration solution

A pharmacy solution for rehydrating during diarrhoea and vomiting. It is not the same as an isotonic drink for training. Read more

P

Phosphocreatine

Creatine bound to a phosphate group: muscle's store of rapid energy. During short, intense efforts it gives up that phosphate to regenerate ATP. Taking creatine increases muscle creatine and phosphocreatine by between 20% and 40%. Read more

Placebo

A product without the ingredient being studied, identical in appearance, used for comparison in trials.

Potassium

A mineral and electrolyte that you lose in sweat. Potassium contributes to normal muscle function. Read more

Protein

A nutrient made up of amino acids. Protein contributes to a growth in muscle mass. Protein contributes to the maintenance of muscle mass. Read more

R

Randomised controlled trial

A study in which participants are randomly assigned to the product or to a placebo or control. It is the most reliable design for finding out whether something works.

Recovery

What the body does between one training session and the next to repair itself and adapt. The foundation is sleeping and eating well. Read more

Regulation (EU) No 432/2012

The list of health claims authorised in the EU, with their wording and their conditions of use.

REM sleep

The phase of sleep with rapid eye movements (REM). It is when you dream, and the muscles of your arms and legs stay still. The first one comes 70 to 90 minutes after you fall asleep and it is repeated several times each night. Read more

Resting energy expenditure

The calories your body uses at rest just to function. It is estimated with formulas such as Mifflin-St Jeor, based on sex, age, weight and height. Read more

S

Safflower oil

Oil from the seeds of the safflower plant (Carthamus tinctorius). Some varieties are rich in linoleic acid and others are high in oleic acid. It is the source of CLA supplements. Read more

Sarcopenia

Loss of muscle mass and strength with age. Loss of strength is its main sign. Read more

Serotonin

A chemical messenger in the nervous system that the body makes from tryptophan. It plays a part in mood, appetite and sleep, and it is the step before melatonin is made. Read more

Skinfold measurement

Measuring body fat with a skinfold calliper, which measures the thickness of skinfolds at several points on the body. It is the “pinch test” used by many clubs. Read more

Sodium

The electrolyte you lose most in sweat. In long sessions, it is worth replacing. Read more

Sucralose

A calorie-free sweetener made from sugar.

Sweat rate

The litres of sweat you lose per hour of exercise. It is calculated by weighing yourself before and after training and adding what you have drunk. Read more

T

Taurine

A compound found in meat and fish. Nitrus Isotonic contains 200 mg per serving. Read more

Tolerable upper intake level

The highest daily amount of a nutrient considered safe in the long term. For magnesium from supplements, 250 mg a day in adults. Read more

Triglycerides

The main form in which fat is stored, both in food and in your body. They are measured in blood tests, together with cholesterol. The omega-3 in fish is also in triglyceride form. Read more

Tryptophan

An essential amino acid from which the body makes serotonin and melatonin. Read more

V

Valine

One of the three branched-chain amino acids. Read more

Visceral fat

The fat that builds up inside the abdomen, around the organs. Subcutaneous fat, by contrast, is the fat under the skin. Visceral fat cannot be seen, but it shows in your waist circumference. Read more

Vitamin B12

Vitamin B12 contributes to normal functioning of the nervous system. Vitamin B12 contributes to the reduction of tiredness and fatigue. Read more

Vitamin B6

A B vitamin (pyridoxine). Vitamin B6 contributes to normal psychological function. Vitamin B6 contributes to the reduction of tiredness and fatigue. Read more

Vitamin C

A water-soluble vitamin that your body cannot make, so it has to come from your diet: citrus fruit, kiwi, peppers, strawberries, broccoli or tomatoes. Vitamin C contributes to the normal function of the immune system. Read more

Vitamin D

A vitamin that your skin makes in sunlight and that you also get from some foods. Vitamin D contributes to the maintenance of normal muscle function. Read more

Vitamin E

Vitamin E contributes to the protection of cells from oxidative stress. Read more

VO2 max

Maximal oxygen uptake: the greatest amount of oxygen your body can use per minute during maximal effort. It is expressed in millilitres per kilogram of body weight per minute, and it is the reference measure of aerobic fitness. Read more

W

Weight cut

Rapid weight loss before the weigh-in in sports with weight categories, mostly of water. It should be done with a professional and within each federation's rules. Read more

Whey protein

Protein from the liquid part of milk that is left over when cheese is made. Read more

Whey protein concentrate (WPC)

Whey filtered until it contains between 35% and 80% protein on a dry-matter basis. Read more

Whey protein isolate (WPI)

Whey filtered until it contains more than 90% protein on a dry-matter basis, with less lactose and fat than concentrate. Read more

Z

Zinc

An essential mineral needed by hundreds of enzymes in the body. It is found in meat, fish and shellfish, especially oysters, and also in eggs, dairy, pulses, nuts and wholegrains.

Want to see what is in each product? It is all in ingredients.

Health claims authorised by Regulation (EU) No 432/2012. A varied and balanced diet and a healthy lifestyle are important.