First chapter of a long series of gestures to adopt in sportsmen. Stephane Penso addresses them food supplements among sportspeople in general, including padel are part of.

If the virtues of sport on physical form and mental health are proven, the practice of sport must be appropriate.
On this basis, the duration of the effort and its intensity must correspond to the age and physical condition of the person. The choice of the sport practiced is also crucial.

Depending on previous injuries or specific health problems (back pain, etc.), it is preferable to favor or avoid certain sports. In any case, whether you are a great sportsman or a Sunday jogger, it is essential to adopt certain habits.

La base

Before a workout, do a real warm-up in order to prepare your body (muscles and joints) to provide a significant effort. During the session, listen to your body and do not exceed your limits in an unreasonable way. After the session, hydrate yourself accordingly and practice a series of'stretching to relax the muscles and tendons used. Effective stretching will improve the recovery phase and make you gain flexibility and muscle tone.

  • A healthy lifestyle is essential to keep fit, a reality that is even more true for athletes
  • Quality sleep ensures optimal recovery of muscles, tendons and joints
  • A varied and balanced diet, low in saturated fats and sugars, remains the athlete's best ally

Logically, food must be able to provide minerals, trace elements, proteins and vitamins essential to the body through the consumption of fruits, vegetables and water. However, when the physical effort is prolonged, intense or repeated, it may be wise to take a suitable “sport” food supplement.

Toning, energy, endurance: bet on a specific food supplement for athletes.

Supplements for athletes

Some plants and active ingredients naturally contain substances to strengthen the body. More resistant, the body gains in muscle tone, joint and bone strength, which will allow it to increase its performance. In addition to nutrition adapted to sports, food supplements dedicated to athletes help strengthen the immune system. The result: truly beneficial physical activity.

The preferred dietary supplements are not the same for an endurance sport, such as running or swimming, as they are for a strength or power sport such as bodybuilding. To be taken as a cure or more occasionally before a competition for example, let's detail the substances and natural active ingredients beneficial for us, the people practicing the padel.

Taking a supplement for high level athletes or sports enthusiasts provides a source of vitamins, minerals, additional active ingredients to boost physical capacities. Food supplements should not replace a healthy and balanced diet, but optimize it. In several articles, I will tell you about a supplement that is beneficial for the body and the mind.

Let's start with glycine

Glycine: an action throughout the body

When we talk about glycine, benefits and positive effects are there. It acts at the level of neurotransmitters with an inhibitory result on the spinal cord. The glycine amino acid is a valuable aid for muscle recovery. This is especially the case when consumed as a dietary supplement.

This additive works positively on the enzymes that fight against oxidation. It is therefore useful for slowing down the aging of cells. Its detoxifying action is also remarkable. By participating in the synthesis of bile acids, glycine helps digest fats and purify the blood. In addition, it helps people who take it as a dietary supplement to find or regain restful sleep. Its effect on the brain is that of a calming neurotransmitter. Glycine also participates in the synthesis of acetylcholine. It is a neurotransmitter that plays an important role in memory and learning. Acetylcholine is also used to build hemoglobin.

The effects of glycine on physical performance

Glycine is a non-essential amino acid ubiquitous in the collagen of muscles, tendons, ligaments, and skin. Intense physical activity will increase our glycine needs without our intake increasing adequately without supplementation.

A versatile element in the body

By virtue of its ultra-small dimensions and the fact that it is the simplest of amino acids, glycine can play a major role in the body, at the level of different organs. It is found in the composition of glutathione, a pseudo-peptide-like molecule, with cysteine ​​and glutamate. Glycine has the same strengths as collagen, a structural protein molecule that comes in more than fifteen varieties.

Collagen is the ally of athletes, and it preserves muscles and joints, like glycine!

Another common point makes them equivalent from the point of view of slowing down aging: their antioxidant properties are powerful. These benefits are seen on the skin, smoother and younger thanks to these food supplements. Inside the body, the oxidation of cells is also slowed down.

In short, glycine helps:

  • Have strong bones, strong joints and flexible arteries
  • Promote the synthesis of creatine and collagen
  • Act as an effective anti-aging agent and slow down the appearance of wrinkles
  • Speed ​​up healing of connective tissue injuries such as tendons and joints
  • Intervene in the mechanism of aging and in the chronic deficit which decreases life expectancy, and would also be involved in all degenerative diseases including cancer
  • Increase glycogen stores
  • Improve the quality of sleep
  • Increase our levels of endogenous glutathione (a powerful antioxidant that allows adaptation to stress and in case of chronic disease)
  • Improve insulin sensitivity
  • It is proteinogenic, that is to say it enters the synthesis of proteins in our body
  • Play a role of neurotransmitter at the level of the central nervous system. It allows the synthesis of acetylcholine
  • Entering into the production of bile (digestion)
  • Balance the excessive amount of methionine provided by the so-called "muscle" parts of the meat

Julien Bondia is a teacher of padel in Tenerife. He is the founder of, a software very popular with clubs and players of padel. Columnist and advisor, he helps you to play better through his many tutorials padel.