Shopping for supplements can feel overwhelming when every label introduces new terms, acronyms, and ingredient names. This glossary breaks down the most common terminology you'll encounter while browsing performance sports nutrition products. It's written for anyone looking to make informed choices, from first-time buyers to seasoned athletes across Canada and beyond.
- Amino Acids
- Amino acids are the individual building blocks that make up protein. In sports nutrition, they are sold as standalone supplements or blends (such as BCAAs and EAAs) to support muscle recovery, reduce soreness, and maintain performance during training.
- Anabolic Window
- The anabolic window refers to the period shortly after exercise, commonly cited as 30 to 60 minutes, during which consuming protein and carbohydrates is thought to maximize muscle repair and growth. While recent research suggests the window may be wider than once believed, many athletes still prioritize post-workout nutrition during this timeframe.
- BCAA (Branched-Chain Amino Acids)
- BCAAs are three specific amino acids: leucine, isoleucine, and valine. They are primarily broken down in skeletal muscle rather than the liver, which is why they are popular as standalone supplements for reducing muscle breakdown and supporting recovery during and after workouts.
- Beta-Alanine
- Beta-alanine is a non-essential amino acid commonly found in pre-workout formulas. It helps buffer lactic acid buildup in muscles, which can delay fatigue during high-intensity exercise. It is also responsible for the harmless tingling sensation many people feel after taking a pre-workout.
- Bioavailability
- Bioavailability describes the proportion of a nutrient or ingredient that your body actually absorbs and puts to use after ingestion. When comparing protein forms like whey isolate, concentrate, or hydrolysate, bioavailability is a key factor that affects how efficiently your body can use the protein you consume.
- Bulking
- Bulking is a training and nutrition phase where the goal is to eat in a caloric surplus to maximize muscle mass gain. Mass gainers and high-calorie protein powders are popular during this phase because they make it easier to hit elevated daily calorie and protein targets.
- Casein Protein
- Casein is a slow-digesting protein derived from milk. Because it forms a gel in the stomach and releases amino acids gradually over several hours, it is often taken before bed to support overnight muscle recovery and reduce muscle breakdown while you sleep.
- Collagen Peptides
- Collagen peptides are short chains of amino acids produced by breaking down (hydrolyzing) collagen protein. In the fitness context, they are used to support joint health, connective tissue repair, and skin elasticity. They differ from whey or casein in their amino acid profile, with a high concentration of glycine, proline, and hydroxyproline.
- Creatine Loading Phase
- The creatine loading phase is a common protocol where you take roughly 20 grams of creatine per day, split into smaller doses, for five to seven days. This rapidly saturates your muscle creatine stores so you can experience performance benefits sooner. After loading, a daily maintenance dose of 3 to 5 grams is typically sufficient.
- Creatine Monohydrate
- Creatine monohydrate is the most widely researched and commonly sold form of creatine. It helps regenerate ATP (your muscles' primary energy currency) during short, intense efforts like lifting and sprinting. Decades of research support its effectiveness for increasing strength, power output, and lean muscle mass.
- Cutting
- Cutting is a nutrition and training phase focused on reducing body fat while preserving as much muscle as possible. During a cut, athletes typically eat in a caloric deficit and rely on lean protein sources, amino acids, and targeted supplements to maintain performance and muscle mass.
- EAA (Essential Amino Acids)
- EAAs are the nine amino acids your body cannot produce on its own, meaning they must come from food or supplements. EAA formulas include all three BCAAs plus six additional amino acids, and they are increasingly favored in sports nutrition because they provide the complete set of building blocks needed for muscle protein synthesis.
- Electrolytes
- Electrolytes are minerals, including sodium, potassium, magnesium, and calcium, that carry electrical charges and regulate fluid balance, nerve signaling, and muscle contractions. You lose them through sweat during exercise, which is why hydration supplements are formulated to replenish them during and after training.
- Ergogenic Aid
- An ergogenic aid is any substance, technique, or practice that enhances physical performance. In sports nutrition, the term is the scientific umbrella for supplements like creatine, caffeine, and beta-alanine that have demonstrated measurable performance benefits in research.
- GMP (Good Manufacturing Practices)
- GMP refers to a set of regulatory manufacturing standards that ensure supplements are produced consistently, safely, and at the quality stated on the label. In Canada, facilities producing NPN-licensed natural health products must follow GMP guidelines. Seeing GMP compliance on a product is a positive indicator of manufacturing quality.
- Greens Supplement / Superfood Greens
- Greens supplements are powdered blends of vegetables, algae, grasses, and plant extracts designed to boost your daily intake of micronutrients and antioxidants. They are not a replacement for whole fruits and vegetables, but they can help fill nutritional gaps, especially for athletes with high training demands.
- Hydration / Electrolyte Supplement
- Hydration supplements are electrolyte-focused blends of sodium, potassium, magnesium, and other minerals formulated to maintain fluid balance during and after exercise. They come in powder, tablet, or ready-to-drink formats and are especially useful during long or sweat-heavy training sessions.
- Intra-Workout
- Intra-workout refers to supplements consumed during a training session rather than before or after. These products typically contain amino acids, electrolytes, or fast-digesting carbohydrates to sustain energy, hydration, and performance throughout your workout.
- L-Citrulline / Citrulline Malate
- L-citrulline is an amino acid that the body converts into arginine, which then boosts nitric oxide production. Citrulline malate pairs it with malic acid for additional energy-cycle support. Both forms are popular pre-workout ingredients because they promote blood flow, muscle pumps, and endurance.
- Mass Gainer
- A mass gainer is a high-calorie supplement that combines protein with a large amount of carbohydrates (and sometimes fats) in a single serving. It is designed for people who struggle to eat enough whole food to maintain a caloric surplus, making it a staple during bulking phases.
- Muscle Protein Synthesis (MPS)
- Muscle protein synthesis is the cellular process by which your body repairs damaged muscle fibers and builds new muscle tissue. Consuming adequate protein and amino acids, particularly leucine, after resistance training is one of the most effective ways to stimulate MPS and support muscle growth over time.
- NPN (Natural Product Number)
- The NPN is a mandatory eight-digit number issued by Health Canada that must appear on every natural health product legally sold in the country. It confirms that the product has been assessed for safety, efficacy, and quality. If you are buying supplements in Canada, checking for an NPN on the label is one of the simplest ways to verify a product's legitimacy.
- Pre-Workout
- A pre-workout is a multi-ingredient supplement taken before exercise to boost energy, focus, and physical performance. Common ingredients include caffeine, beta-alanine, and citrulline. Formulas vary widely, so reading the label and understanding each ingredient helps you choose one that matches your goals and tolerance.
- Proprietary Blend
- A proprietary blend is a label practice where multiple ingredients are grouped under a single combined weight without disclosing the individual dose of each one. This makes it difficult to know exactly how much of any given ingredient you are getting. Many informed supplement buyers prefer products with fully transparent labels instead.
- Stacking
- Stacking is the practice of combining two or more supplements to work toward a specific goal. A common example is pairing a pre-workout with creatine monohydrate and a post-workout protein shake. Thoughtful stacking can help you cover multiple aspects of performance, recovery, and nutrition in a single routine.
- Third-Party Testing
- Third-party testing means an independent laboratory has verified that a supplement contains what its label claims and is free of harmful contaminants or banned substances. Certifications like NSF Certified for Sport and Informed Sport are well-known examples. For athletes subject to drug testing, third-party tested products offer an important layer of confidence.
- Vegan Protein
- Vegan protein powders are made from plant-based sources such as pea, rice, hemp, or soy, rather than dairy or animal products. Many formulas blend multiple plant proteins to achieve a complete amino acid profile comparable to whey. They are a go-to option for anyone avoiding animal-derived ingredients.
- Whey Protein Isolate (WPI)
- Whey protein isolate is a highly filtered form of whey that contains 90% or more protein by weight, with most of the lactose and fat removed. It is absorbed quickly, making it a popular choice for post-workout shakes. Because of its purity, WPI is often better tolerated by people with mild lactose sensitivity compared to whey concentrate.
