I get asked often about Protein Shakes and Supplements when it comes to weight loss and fitness. I have researched the topic at length and decided to post an article that condenses it all into one user friendly database.
Many experts agree that if one's diet is complete, no supplements are required. Unfortunately in a modern world where fast food and convenience foods are all over, very few people's diets are "complete". In fact - a study has revealed that 68% of the US population is deficient in calcium, 90% in chromium, 75% in magnesium, 80% in Vitamin B6, and 95% in Omega-3 fats! (Source: Precision Nutrition) Another study has revealed that even athletes diets weren't "complete". The diets of 70 athletes were analyzed for vitamin and mineral intake and not a single one met the recommended daily amount. All of them were deficient in between 3 and 15 nutrients.
On top of that, it has been shown that less than 3% of men and 5% of women get the minimum number of Fruits and Veg per day (2 and 5 respectively); and on average, women are only getting approximately 60% of their daily recommended protein intake, while men are fairing a bit better at approximately 70%.
Bearing all of the above in mind, people need to take drastic steps to improve their diets! We all lead busy lives, and I have seen first hand that getting people to eat their daily recommended serves is one heck of a task (especially when mums are pregnant and breastfeeding and they need to consume more vegetables), it is great that there are some options available to supplement our diets. These are:
breastfeeding it is best to speak to your midwife, doctor or pharmacist to determine which brands are safe to
1 - 2 scoops per day is sufficient for an average woman.
cardiovascular disease, cancer and diabetes, amongst other benefits.
4-6 capsules (unless you get a high strength version) is adequate for an average woman.
your basic vitamins, but should also include added minerals and nutrients. Obviously if you are pregnant or
breastfeeding a specialised prenatal formula is recommended.
Use as directed on the packaging.
muscle recovery during and post workout. So for better performance during a workout and less "ouchies" after -
rather sip on a BCAA drink instead of sugar-loaded "sports drinks".
be very helpful. Adding a scoop or two to your protein shake is a good idea and comes in handy when travelling.
and haven't been focussing on your nutrition this is probably you...)
Follow dosage instructions on the package.
While I have only touched on a few, these are the main ones that you (especially my female clientele) should be looking at. Hope it was informative. If you have any questions or comments, please contact me!
(Side note: ALWAYS CHECK WITH YOUR DOCTOR OR PHARMACIST BEFORE TAKING SUPPLEMENTS IF THEY ARE SAFE FOR YOU TO TAKE!)