Sports Drink
Limited nutritional benefit: high in calories, sugar, or unhealthy fats. Should be consumed sparingly. May have some nutrients but overall impact on health is minimal or negative.
Isotonic carbohydrate and electrolyte drink, per 100 ml.
26 kcal 0g protein 0g fat 6.4g carbs
Energy Gel
Limited nutritional benefit: high in calories, sugar, or unhealthy fats. Should be consumed sparingly. May have some nutrients but overall impact on health is minimal or negative.
Concentrated carbohydrate gel for endurance events, per 100 g.
250 kcal 0g protein 0g fat 62g carbs
Creatine Monohydrate
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Creatine monohydrate powder, the most studied training supplement; 3-5 g a day, no calories.
0 kcal 0g protein 0g fat 0g carbs
Beta-Alanine
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
Beta-alanine powder that raises muscle carnosine; helps efforts of one to four minutes.
0 kcal 0g protein 0g fat 0g carbs
Citrulline Malate
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
L-citrulline bound to malic acid, usually 2:1; a pre-workout taken 6-8 g before training.
0 kcal 0g protein 0g fat 0g carbs
Taurine
Limited nutritional benefit: high in calories, sugar, or unhealthy fats. Should be consumed sparingly. May have some nutrients but overall impact on health is minimal or negative.
Taurine powder, an amino sulfonic acid found in meat and fish and in most energy drinks.
0 kcal 0g protein 0g fat 0g carbs
BCAA
Limited nutritional benefit: high in calories, sugar, or unhealthy fats. Should be consumed sparingly. May have some nutrients but overall impact on health is minimal or negative.
Branched-chain amino acids, leucine, isoleucine and valine in a 2:1:1 ratio, unflavoured powder.
380 kcal 95g protein 1g fat 0g carbs
EAA
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
Essential amino acid powder, all nine in free form with extra leucine, unflavoured.
380 kcal 95g protein 1g fat 0g carbs
Glutamine
Limited nutritional benefit: high in calories, sugar, or unhealthy fats. Should be consumed sparingly. May have some nutrients but overall impact on health is minimal or negative.
L-glutamine powder, the most abundant amino acid in the body; not essential.
380 kcal 95g protein 0g fat 0g carbs
Collagen Peptides
Limited nutritional benefit: high in calories, sugar, or unhealthy fats. Should be consumed sparingly. May have some nutrients but overall impact on health is minimal or negative.
Hydrolysed collagen powder, about 90% protein, rich in glycine and proline, almost no tryptophan.
360 kcal 90g protein 0.1g fat 0g carbs
Sushi
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Vinegared Japanese rice with seafood or vegetables.
143 kcal 6g protein 2g fat 26g carbs
Paella
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Spanish saffron rice with seafood or meat.
130 kcal 6g protein 4g fat 18g carbs
Cheeseburger
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
Beef patty with cheese in a bun.
303 kcal 17g protein 15g fat 28g carbs
Sashimi
Exceptional nutritional value: high protein content (>20g per 100g), rich in vitamins and minerals, low in processed ingredients, proven health benefits. Examples: salmon, quinoa, leafy greens, nuts.
Fresh raw fish or seafood, thinly sliced.
150 kcal 20g protein 7g fat 0g carbs
SuperfoodMac and Cheese
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
Pasta in cheese sauce.
195 kcal 9g protein 10g fat 18g carbs
Risotto
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Creamy Italian rice cooked in stock.
130 kcal 3g protein 4g fat 20g carbs
Spaghetti Bolognese
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Pasta with a meat and tomato sauce.
120 kcal 6g protein 4g fat 16g carbs
Biryani
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Spiced rice with meat or vegetables.
163 kcal 6g protein 6g fat 22g carbs
Pho
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Vietnamese noodle soup with beef or chicken.
45 kcal 4g protein 1g fat 6g carbs
Burrito
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
A large filled tortilla.
180 kcal 8g protein 7g fat 22g carbs
Bibimbap
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Korean rice bowl with vegetables and egg.
130 kcal 6g protein 5g fat 16g carbs
Bulgogi
Good nutritional profile: balanced macronutrients, contains essential vitamins/minerals, minimal processing, generally healthy. Examples: whole grains, lean meats, fruits, vegetables.
Korean marinated grilled beef.
170 kcal 18g protein 8g fat 8g carbs
Carbonara
Moderate nutritional value: some beneficial nutrients but may contain added sugars, sodium, or processed ingredients. Can be part of a balanced diet in moderation.
Pasta with egg, cheese and guanciale.
235 kcal 9g protein 13g fat 20g carbs
Ceviche
Exceptional nutritional value: high protein content (>20g per 100g), rich in vitamins and minerals, low in processed ingredients, proven health benefits. Examples: salmon, quinoa, leafy greens, nuts.
Raw fish cured in citrus juice.
85 kcal 14g protein 1.2g fat 5g carbs
Superfood