Our products are designed to help athletes reach their goals and maximize their performance. We also provide personalized nutrition and wellness services to help athletes reach their full potential.

Our staff is composed of knowledgeable and experienced professionals who are committed to helping athletes reach their goals.

Perfect Sports Nutrition is committed to providing the best products and services to our customers. We are dedicated to helping athletes reach their goals and maximize their performance. Schedule a Virtual Video Shopping call with one of our store locations closest to you and shop as if you were in store.

share Share. Thank you for sharing! Copy the discount code below and paste it at checkout to get your discount! info Description. info Reviews.

menu Menu. Diet add remove. Health Support add remove. Lifestyle add remove. Performance add remove. Shop by Brand A - F add remove. Shop by Brand G - L add remove. Shop By Brand M - R add remove. Shop By Brand S - Z add remove.

email onlineorders hercs. com phone About Us Video Shop With Us Ownership Opportunities Store Locator. XS Perfect Empowered Drinking Water 1 Selection of item will refresh the page with new results.

Perfect Empowered Drinking Water 1. Shop by Price. Product Availability. Shop by Product Availability. Shop by Product Availability In Stock 27 Selection of item will refresh the page with new results.

In Stock No Longer Available 4 Selection of item will refresh the page with new results. No Longer Available 4. Shop by collections.

Shop by collections Canadian Favourite 3 Selection of item will refresh the page with new results. Canadian Favourite 3. Product Bundles 1 Selection of item will refresh the page with new results.

Product Bundles 1. Shop by certifications. Shop by certifications Orthodox Union 11 Selection of item will refresh the page with new results. Orthodox Union NSF Content Certified 7 Selection of item will refresh the page with new results.

NSF Content Certified 7. Informed Choice 2 Selection of item will refresh the page with new results. Informed Choice 2. Halal 1 Selection of item will refresh the page with new results. Halal 1. Kosher Certified 1 Selection of item will refresh the page with new results.

Kosher Certified 1. product preferences. Shop by product preferences. Dairy Free 19 Selection of item will refresh the page with new results. Dairy Free Lactose Free 19 Selection of item will refresh the page with new results. Lactose Free Sugar Free 15 Selection of item will refresh the page with new results.

Sugar Free Gluten Free 12 Selection of item will refresh the page with new results. Gluten Free No Artificial Flavors, Colors, Preservatives 12 Selection of item will refresh the page with new results.

No Artificial Flavors, Colors, Preservatives Non-GMO 8 Selection of item will refresh the page with new results. Non-GMO 8.

Caffeine Free 6 Selection of item will refresh the page with new results. Caffeine Free 6. Soy Free 5 Selection of item will refresh the page with new results. Soy Free 5. Keto Friendly 4 Selection of item will refresh the page with new results.

Keto Friendly 4. Sort by. Sort by Relevance Default Name A-Z Name Z-A Price Low to High Price High to Low Newest First Oldest First Category A-Z Category Z-A Most Popular.

Back Product availability by store location.

This can range from a daily food diary to tips for eating after workouts or a comprehensive nutrition plan for training and competitions. Best performance is achieved by providing the right amount of food type protein, carbohydrates, fats, fibre, etc.

It's most common in endurance and strengthening sports. Sports nutrition differs from regular nutrition because athletes require different levels of nutrients than non-athletes. Consuming the right balance of food and drink is important for everyone and those actively participating in sports need to be aware that it can also affect performance.

For example, athletes may need more calories than the average person, or individuals training for bodybuilding competitions may need to increase their protein intake: a good nutrition plan is key to your success.

Fuelling your body with the right foods is essential for sports performance, importantly fats, protein and carbohydrates which maintain the body's energy. Nutrients are fuel for the body. In order for our physical and mental health to remain strong and healthy, we need to consume a balanced diet of nutrients that can carry you through everyday life.

Not only whilst performing sports activity, but before and afterwards. Important nutrients include:. There are two key forms of carbohydrates — starchy or complex, and simple sugars.

Simple sugars are carbohydrates found in refined products and provide a sweet taste such as white bread and sugary cereals. Naturally found in milk products, fruit and vegetables, they can also be added to foods such as white sugar, brown sugar, honey, molasses and maple syrup etc. Though all of the sugars which we eat whether they occur naturally or are added are used by the body in the same way, it is better to get your simple sugars from foods which they occur naturally in, as these foods also contain fibre an important nutrient.

Complex carbohydrates, also known as starches, include grains such as bread, pasta and rice. Similarly to simple sugars, there are some complex carbohydrates that are better than others. Processed refined grains such as white rice and white flour are less favourable as the nutrients and fibre are removed.

Instead, nutritionists recommend that where possible, individuals opt for unrefined grains, which are still packed full of vitamins, minerals and fibre. Should you be eating refined sugar from highly processed foods with every meal? Fat is an essential component of any diet as it helps the body to absorb nutrients as well as being a great source of energy.

Although fats are important, we should still attempt to monitor how much we are eating. Large amounts could lead to excess weight gain and could result in an increased risk of serious health concerns.

Saturated fats are commonly found in animal products and processed foods such as meat and dairy. This type of fat is not considered to be healthy for the heart and is thought to raise your LDL bad cholesterol levels. Unsaturated fats are found in foods such as avocados, olives, nuts and oily fish.

They are considered to be heart-healthy, can work to lower your LDL cholesterol levels and raise your HDL good cholesterol levels. Protein is present in every cell of the body and is important for helping to build and repair tissues.

Supplements are often used by athletes, bodybuilders and sportsmen and women to boost their strength, performance and recovery. Before individuals opt to take any form of supplement they should ensure their diet is healthy, balanced and suits their sport.

Those who do decide to take additional nutrients in supplemental form should always consult an accredited sports dietitian or a registered nutritionist who specialises in sports nutrition. They will be able to assess your suitability for a particular supplement.

Simply explained, creatine is a high-energy compound that helps to store and provide energy. It is produced within the body, occurs naturally in fish and meat and can also be taken in supplement form. As a dietary supplement, creatine is used by athletes and sportsmen and women to increase muscle strength and explosive power.

It is intended to help you train for longer and also to boost performance during frequent high-intensity exercise. Whey protein is a natural protein present in milk, containing very little fat, carbohydrate or lactose. Whey is what is known as a naturally complete protein. This means that it contains all essential amino acids needed in the average daily diet.

As well as housing the perfect combination of amino acids, whey protein also contains what is known as a 'branch chain of amino acids' BCAAs , which are the first ones to be used during intense training.

The whey protein provides the body with these amino acids and in turn, they assist with repairing and rebuilding lean muscle tissue. Another benefit of whey protein is that it is extremely easy to digest. This means it is absorbed quickly and can provide instantaneous nourishment to the muscles. Read nutritionist Rebecca Jennings' MSc ANutr checklist for taking supplements.

The plan will incorporate both food and hydration integral to performance, but tailored nutrition can also help to:. To create the best nutrition strategy, a sports nutrition professional will assess not just an individual's training and diet but also their lifestyle, day-to-day habits, supplements and regular medication needs.

To maintain a healthy weight , eating well is crucial. But with many diet promotions on offer, it can be hard to get correct, healthy advice. This is where a nutritionist can be helpful in advising on losing weight for sport and performance: it's common that people deciding to lose weight will strictly reduce protein, fat or calorie intake.

This can not only have a negative impact on your performance, but it can severely harm your body. A specific sporting event out your body under stress, even more so if your nutritional needs aren't being met, a nutritionist can advise and deliver strategic plans for you to follow in order for optimum performance.

It should be a priority, no matter what the result is. Athletes, casual runners, footballers and so on typically do not consume enough fluids when they are taking part in events, or even training.

So restoring the balance after the event is crucial. This includes providing education on the proper foods, nutrients, hydration protocols, and supplements to help you succeed in your sport. An important factor that distinguishes sports nutrition from general nutrition is that athletes may need different amounts of nutrients than non-athletes.

However, a good amount of sports nutrition advice is applicable to most athletes, regardless of their sport. In general, the foods you choose should be minimally processed to maximize their nutritional value.

You should also minimize added preservatives and avoid excessive sodium. Just make sure the macronutrients are in line with your goals.

Macronutrients — protein, carbs, and fat — are the vital components of food that give your body what it needs to thrive. They help build everything from muscle to skin, bones, and teeth.

Protein is particularly important for building muscle mass and helping you recover from training. This is due to its role in promoting muscle protein synthesis, the process of building new muscle. The general recommendation for protein intake to support lean body mass and sports performance is around 0.

They fuel your daily functions, from exercising to breathing, thinking, and eating. The other half can come from simpler starches such as white rice, white potatoes, pasta, and the occasional sweets and desserts.

For example, an ultramarathon runner will need a vastly different amount of carbs than an Olympic weightlifter does. For example, if you consume 2, calories per day, this would equate to — g daily.

From there, you can adjust your carbohydrate intake to meet the energy demands of your sport or a given training session. In select cases, such as in keto-adapted athletes , they will provide a larger portion of daily energy needs. Fats are unique because they provide 9 calories per gram, whereas protein and carbs provide 4 calories per gram.

In addition to providing energy, fats assist in hormone production, serve as structural components of cell membranes, and facilitate metabolic processes, among other functions. Fats provide a valuable source of calories, help support sport-related hormones, and can help promote recovery from exercise.

In particular, omega-3 fatty acids possess anti-inflammatory properties that have been shown to help athletes recover from intense training. After protein and carbohydrates, fats will make up the rest of the calories in your diet.

Another notable factor to consider when optimizing your sports nutrition is timing — when you eat a meal or a specific nutrient in relation to when you train or compete.

Timing your meals around training or competition may support enhanced recovery and tissue repair, enhanced muscle building, and improvements in your mood after high intensity exercise. To best optimize muscle protein synthesis, the International Society of Sports Nutrition ISSN suggests consuming a meal containing 20—40 g of protein every 3—4 hours throughout the day.

Consider consuming 30—60 g of a simple carbohydrate source within 30 minutes of exercising. For certain endurance athletes who complete training sessions or competitions lasting longer than 60 minutes, the ISSN recommends consuming 30—60 g of carbs per hour during the exercise session to maximize energy levels.

But if your intense training lasts less than 1 hour, you can probably wait until the session is over to replenish your carbs. When engaging in sustained high intensity exercise, you need to replenish fluids and electrolytes to prevent mild to potentially severe dehydration.

Athletes training or competing in hot conditions need to pay particularly close attention to their hydration status, as fluids and electrolytes can quickly become depleted in high temperatures. During an intense training session, athletes should consume 6—8 oz of fluid every 15 minutes to maintain a good fluid balance.

A common method to determine how much fluid to drink is to weigh yourself before and after training. Every pound 0. You can restore electrolytes by drinking sports drinks and eating foods high in sodium and potassium.

Because many sports drinks lack adequate electrolytes, some people choose to make their own. In addition, many companies make electrolyte tablets that can be combined with water to provide the necessary electrolytes to keep you hydrated. There are endless snack choices that can top off your energy stores without leaving you feeling too full or sluggish.

The ideal snack is balanced, providing a good ratio of macronutrients, but easy to prepare. When snacking before a workout, focus on lower fat options , as they tend to digest more quickly and are likely to leave you feeling less full.

After exercise, a snack that provides a good dose of protein and carbs is especially important for replenishing glycogen stores and supporting muscle protein synthesis.

They help provide an appropriate balance of energy, nutrients, and other bioactive compounds in food that are not often found in supplement form.

That said, considering that athletes often have greater nutritional needs than the general population, supplementation can be used to fill in any gaps in the diet.

Protein powders are isolated forms of various proteins, such as whey, egg white, pea, brown rice, and soy. Protein powders typically contain 10—25 g of protein per scoop, making it easy and convenient to consume a solid dose of protein.

Research suggests that consuming a protein supplement around training can help promote recovery and aid in increases in lean body mass. For example, some people choose to add protein powder to their oats to boost their protein content a bit.

Carb supplements may help sustain your energy levels, particularly if you engage in endurance sports lasting longer than 1 hour. These concentrated forms of carbs usually provide about 25 g of simple carbs per serving, and some include add-ins such as caffeine or vitamins.

They come in gel or powder form. Many long-distance endurance athletes will aim to consume 1 carb energy gel containing 25 g of carbs every 30—45 minutes during an exercise session longer than 1 hour.

Sports drinks also often contain enough carbs to maintain energy levels, but some athletes prefer gels to prevent excessive fluid intake during training or events, as this may result in digestive distress. Many athletes choose to take a high quality multivitamin that contains all the basic vitamins and minerals to make up for any potential gaps in their diet.

This is likely a good idea for most people, as the potential benefits of supplementing with a multivitamin outweigh the risks. One vitamin in particular that athletes often supplement is vitamin D, especially during winter in areas with less sun exposure.

Low vitamin D levels have been shown to potentially affect sports performance, so supplementing is often recommended. Research shows that caffeine can improve strength and endurance in a wide range of sporting activities , such as running, jumping, throwing, and weightlifting.

Many athletes choose to drink a strong cup of coffee before training to get a boost, while others turn to supplements that contain synthetic forms of caffeine, such as pre-workouts. Whichever form you decide to use, be sure to start out with a small amount. You can gradually increase your dose as long as your body tolerates it.

Supplementing with omega-3 fats such as fish oil may improve sports performance and recovery from intense exercise.

You can certainly get omega-3s from your diet by eating foods such as fatty fish, flax and chia seeds, nuts, and soybeans. Plant-based omega-3 supplements are also available for those who follow a vegetarian or vegan diet.

Creatine is a compound your body produces from amino acids. It aids in energy production during short, high intensity activities.

Supplementing daily with 5 g of creatine monohydrate — the most common form — has been shown to improve power and strength output during resistance training, which can carry over to sports performance.

Most sporting federations do not classify creatine as a banned substance, as its effects are modest compared with those of other compounds.

Considering their low cost and wide availability and the extensive research behind them, creatine supplements may be worthwhile for some athletes. Beta-alanine is another amino acid-based compound found in animal products such as beef and chicken.

In your body, beta-alanine serves as a building block for carnosine, a compound responsible for helping to reduce the acidic environment within working muscles during high intensity exercise.

The most notable benefit of supplementing with beta-alanine is improvement in performance in high intensity exercises lasting 1—10 minutes. The commonly recommended research -based dosages range from 3. Some people prefer to stick to the lower end of the range to avoid a potential side effect called paraesthesia , a tingling sensation in the extremities.