- Health advice
- 5 min read
- Jan 26, 2026
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When training stops delivering results, it’s often a sign that stress is outpacing recovery. Physical training, work pressure, poor sleep, and under-recovery all load the nervous system. If that stress isn’t managed, performance plateaus, motivation dips, and recovery slows.
Performance is reliant on a calm, responsive nervous system that can switch on for training and off for recovery. That’s where the right supplements come in.
Stress Matters in Sport & Training
Stress isn’t always bad: short bursts drive adaptation and growth. But chronic stress keeps the body in a heightened state, leading to:
- Reduced strength and endurance
- Poor focus and coordination
- Slower recovery and persistent soreness
- Disrupted sleep and elevated cortisol
- Increased injury risk
Long-term performance depends on managing stress as carefully as you manage training load.
Kuniko, Naturopath:
“Performance improves when the nervous system is steady. A simple supplement stack like L-theanine before your session, electrolytes during, and magnesium after can make training feel smoother.”
When the nervous system is regulated, workouts feel more controlled, breathing is steadier, and output improves without forcing it.
Kuniko recommends
- Supports mood balance and emotional well-being
- Helps calm the mind and soothe nervous tension
- Promotes quality sleep and healthy sleep patterns
- Enhances mental and physical endurance under stress
Jennie, Naturopath:
“If you’re constantly sore, wired, or struggling to sleep, it is not lack of motivation: it is your adrenal system asking for a break. Balance intense days with restorative ones.”
Pushing harder isn’t always the answer. Strategic recovery is what allows consistent gains.
Jennie recommends
- Increases Strength & Power
- Enhances Exercise Performance
- Improves Cognitive Function
- Accelerates Recovery
Protein Comes First
One foundational piece that needs to be in place before we look at any other supplements is adequate daily protein.
Protein is critical for recovery, blood sugar balance, neurotransmitter production, and mood stability. When protein intake is too low, stress hormones rise, recovery slows, and anxiety and fatigue are more likely to show up alongside training.
Aim for high-quality protein daily, primarily from food sources such as:
- Fish and seafood
- Chicken or lean meats
- Eggs
- Nuts and seeds
- Legumes and quality dairy products
On training days, topping up with a protein supplement can support muscle repair, stabilise blood sugar post-exercise, and help keep mood and energy steady.
Build Your Performance Stack
Matching supplements to when and why you train can make a measurable difference.
Focus + Calm Stack
Best for: busy schedules, high-pressure training, competition nerves
- L-theanine – promotes calm focus, supports reaction time and mental clarity
- B vitamins – support energy metabolism, neurotransmitter production, and stress resilience
- Magnesium – supports nervous system regulation and prevents overstimulation
Result: clearer focus, smoother sessions, less mental fatigue.
Endurance + Mood Stack
Best for: longer sessions, high-volume training, emotional burnout
- Electrolytes – support hydration, nerve signaling, and muscle contraction
- B vitamins – assist energy production and reduce stress-related fatigue
- Creatine – supports power, cognitive performance, and muscular endurance
- Magnesium – helps regulate mood, muscle function, and stress response
Result: better stamina, steadier mood, improved output across sessions.
Recovery + Sleep Stack
Best for: soreness, poor sleep, overtraining
- Magnesium – relaxes muscles, calms the nervous system, supports deep sleep
- L-theanine – reduces mental overstimulation
- Creatine – supports muscle repair and nervous system recovery
Result: deeper recovery, and better sleep.
Our favourite supplements
- Enhances cognitive function
- Assists with mood regulation
- Enhances attention and focus
- Maintains healthy sleeping patterns
- Relieves muscle cramps
- Supports Energy levels
- New Zealand sourced
- 100% Grass-fed
- Over 90% protein content
- Dual Extract 10:1 Lion's Mane powder
- Standardised to >10% beta-glucans; third-party lab tested
- Versatile daily use, add to hot or cold drinks and foods
- Magnesium support formula
- Contains Ashwagandha
- Reduces fatigue
Train Smarter
Supplements work best when paired with smart habits:
✔ Fuel before training — under-eating increases stress load
✔ Hydrate properly — dehydration amplifies fatigue and cortisol
✔ Alternate hard days with lighter or restorative sessions
✔ Prioritise sleep as part of your training plan
✔ Use calming nutrients around training, not just at night
Performance is built in the balance between stress and recovery.
Supporting your nervous system today protects your performance tomorrow. Athletes who manage stress effectively train longer, recover faster, and maintain strength, focus, and motivation well into the future.
References
- Meeusen, R., et al. (2013). Prevention, diagnosis, and treatment of the overtraining syndrome. European Journal of Sport Science.
- Forbes, S. C., et al. (2022). Effects of Creatine Supplementation on Brain Function and Health. Nutrients, 14(5):921.
- Kimura, K., et al. (2007). L-theanine reduces psychological and physiological stress responses. Biological Psychology.
- Lukaski, H. C. (2004). Vitamin and mineral status: effects on physical performance. Nutrition, 20(7-8):632-44.
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