[The above photo is my training partner’s.I formulated a workout routine and a diet for him to transform his physique]
This is a really big and interesting topic,,,, Let me classify nutritional supplements into two types for the sake of convenience
- Essential supplements
By essential supplements I mean those supplements which are used for maintenance of health and making sure that there are no particular deficiencies in our body,,i.e.Fish oil tablets,vitamin and mineral supplements,vitamin c tablets. Fish oil tablets help maintain joint health and according Arnold’s ENCYCLOPEDIA OF BODYBUILDING 6-grams of fish oil tablet each day help reduce body fat alongside a healthy diet. While vitamin and mineral supplements help ensuring we have a minimum intake of necessary vitamins and minerals.Vitamin c tablets help in boosting our immune system and it reduces cortisol levels hence helping reducing muscle soreness especially after workouts.These are the supplements that are essential for anybody whether you are a fitness freak or somebody who is keen on good health.
- Let me explain what i meant by others,following are examples of those supplements-
- WHEY PROTEIN
- AMINO ACIDS
- MASS GAINERS
- FAT BURNERS
If you are a bodybuilder or a fitness enthusiast you might already be familiar with these supplements.Whey proteins help in satisfying the protein needs of an individual,while creatine helps boosting muscle endurance by improving the amount of water held in muscles.Amino acids help reduce muscle loss to a great extent.
You may find a lot of people mentioning they use 5 or 6 supplements along with their diets. Is it healthy??Is it essential?? First let me say,I never used any of the other supplements mentioned.why?Not because i find them unhealthy,but because in INDIA they are extremely expensive,and I cannot afford them!. Though that does not mean i did not satisfy my daily protein needs.I had protein from sources like chicken,egg whites, paneer e.t.c.Then would I recommend you using these supplements?
It depends.While protein supplements are harmless in my opinion,I suggest you use them sparingly and use solid foods for most of your protein needs.This is because digestion of solid foods has more thermogenic value hence require more calories in digestion as compared to liquid supplements.
If all the necessary nutrition is available in meat and solid food sources ,why are supplements needed? That is because not all the needed nutrition is available in food sources,,for example-beef has creatine,but in order to reach the desired creatine levels you might have to eat more than needed beef hence hindering your progress.That is where supplements are useful.
So the answer to the question whether supplements are useful and essential,it depends on what your goals are.If you are a fitness enthusiast who hits the gym for maintaining good health,then I would recommend you use solid foods and a balanced diet consisting of carbohydrates,fats and protein from solid food itself.
If you are a bodybuilder who needs to improvise his workout intensity weekly,you might have to add a few supplements to your daily nutrition in order to see results.Even though I would still recommend you use such supplements only where it is needed. Non athletes may include(if the costs fit in your budget)a basic supplement like a protein shake which helps satisfy your taste buds and reduce cravings.
Hope this answers your questions.If you would like me to blog about a certain topic or would like to ask me questions personally,feel free to comment or mail me at- firstname.lastname@example.org
MAY THE FORCE BE WITH YOU!!