The wellness industry is growing at an unprecedented rate, with the supplements sector expecting to hit $216 billion by 2026. Powders, tablets and gels that strive to improve performance on a physical and mental level are the latest obsession.
The key to understanding what supplement you need, and if they even work, is to decipher exactly what they are. In short, supplements are used to bridge the nutritional gap, so the focus remains on a balanced diet rather than on unpronounceable ingredients. Over the past few years, the intimidating giant bottles of protein powder have transformed into packaging you’d happily display on your bathroom shelf, but it’s the ingredients that hit the mark.
“Supplements can work, but where and when is indicated by the name itself – to ‘supplement’ and add to your existing diet and training regime,” explains Dr Paul Macnamara, Consultant – Orthopedic Surgeon, Medcare Orthopaedics & Spine Hospital, SZR. “They should not take priority over the meals you eat and the exercise you perform.”
“Some supplements are also more effective than others, “she continues. “For example, whey protein, creatine monohydrate and fish oil have all been proven to aid goals such as muscle gain, fat loss and recovery from intense training. Detox teas, on the other hand, have no discernible benefits (other than upping your water intake) despite social media seeming awash with them.”
Someone who has put her body through a range of gruelling challenges is Egyptian marathon runner and mountaineer, Manal Rostom. Now in her forties, she has been conscious of her diet and supplements since she was 16 years old, but it was in her thirties when she stepped up her fitness regime and started to introduce more supplements.
“I’ve been taken collagen glucosamine and chondroitin supplements. I’ve taken iron supplements since I was 16 and I also take magnesium and calcium and I dedicate a whole day to the sun so my body gets as much vitamin D as possible (with SPF). I sometimes take L-Carnitine supplement that helps transport the fat to the cells and that’s the only amino acid I’m on, and your body makes it naturally anyway.”
The supplements she uses are specific to her needs as a long-distance competitive runner and compliment her clean diet. With so many formulas promising to better your ability, Rostom is very aware of what products to avoid: “I don’t believe in fat burners and all these things that interfere with your hormones, mood or stress levels. Look after what you’re eating, get your vitamins in, and sleep seven to eight hours a day.”
Eating habits can significantly alter your decision on whether to add supplements to your diet or not. If you’re vegetarian or vegan, for example, you need additional vitamins and protein to build muscle and boost your overall physical and mental performance.
Some of the most recommended supplements include fish oil tablets that contain fatty acids known as EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). They are essential for brain function and a healthy heart. There is also magnesium that tackles muscle ache; Nitrate that improves speed and performance; Vitamin K2 for strong bones and heart (ideal for those following a meat-free diet); and amino acid supplements that are known for repairing muscle tissue as well as reducing fatigue and boosting energy mid-workout.
“I believe you have to find the right combination of ingredients to see any bene t, there’s no one size fits all protein blend or supplement,” says Amanda Rushforth, Dubai-based wellness content creator. “I think if you do take them consistently enough, you will, of course, bene t from the uptake in minerals or vitamins which either directly or indirectly will boost energy or performance. I find personally that I get more energy and see better results just by increasing my green juice intake.”
Supplements should offer support for something that is lacking in your diet but not replace it. Thoroughly analyse your fitness goals before introducing additional enhancers into your routine and your research before you buy.
Consult professionals and continue with editing your diet until you have the powerful blend of what is needed to achieve your goals be they beauty related or performance-enhancing.
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