To supplement or not to supplement?
Jenny Pacey, better known as Gladiator ‘Enigma’ is a fitness expert, international athlete, Olympic bobsleigher, sports model and presenter. Since gaining her sports science degree from
She believes, ‘If you give nothing less than your best you will be amazed with what you can achieve’. The question is ‘will taking supplements make your best even better?’
Jenny shares her thoughts on supplementing an intense training programme.
What Are Supplements?
Supplements are described as ‘something added’, especially to make up for a deficiency. Nutritional supplements range from daily multi-vitamins and minerals to anabolic steroids. They are used to supplement diet, training and health with a large portion of the market targeting weight loss, and muscle gain. Supplements also give immune system and dietary support.
Products are used for a variety of reasons. Pregnant women can benefit from a vitamin and minerals supplement to support their increased nutritional needs. Certain supplements are recommended for specific conditions. For example, calcium supplements can help prevent osteoporosis, and iron supplements are recommended for those who are anemic. Athletes and sports people widely use performance-enhancing supplements, such as creatine, protein shakes and amino acids to aid training and recovery.
When taking supplements you should be aware of Recommended Daily Allowance (RDA) figures. The numbers are based on the lowest amount needed to prevent disease caused by deficiency.
Supplementation Research
Millions of pounds are spent on the research and development of supplements and the choice is vast. So how do you know which supplement to choose, which company to trust, what product to rely on and what actually will work for you?
Given the abundance and conflicting nature of information now available about products and supplement companies, you may need help to sort the reliable information from the questionable. Below are some top tips to help you:
My Top Tips When Choosing Supplements:
Use high quality Supplements:
All pills and tablets are not created to an equal standard.
High quality pills are made with better Ingredients, meaning better vitamin dissolution and absorption.
You largely pay for quality so use trusted brands!
Chose a supplement form which suits you:
Health supplements are commonly produced in solid form. However, there are other choices available - liquid vitamins and minerals, spray vitamins, sublingual vitamins, gel supplements - just find what suits you and tastes the best.
Consider the research and scientific backing:
Look at the research behind the product. Scientific excerpts are published in reputable peer-reviewed scientific journals, like the New England Journal of Medicine. Products such as creatine are medically proven to increase high intensity exercise performance, increased strength, body mass and faster post workout muscle recovery.
Should you check with your doctor before using a supplement?
This is a good idea, particularly for certain population groups. Dietary supplements may not be risk-free under certain circumstances. If you are pregnant, nursing a baby, or have a chronic medical condition - such as, diabetes, hypertension or heart disease, be sure to consult your doctor or pharmacist before purchasing or taking any supplement. Also seek medical advice if you plan to use a dietary supplement in place of drugs or in conjunction with any drug.
Ask yourself if it sounds too good to be true?
Do the product claims seem unrealistic or over exaggerated? Are there simplistic conclusions being drawn from a complex study to sell a product? Sound health advice is generally based on a body of research, not a single study. Keep in mind science does not advance by dramatic breakthroughs, but by taking many small steps, slowly building towards a consensus.
Do not be drawn in by the QUICK FIX. Use your common sense and be prepared to train hard along side supplementing to achieve results and gains.
Do I Use Supplements?
The answer is yes. I believe that to achieve
- optimum gains from training,
- maximise recovery,
- fuel your body to its best,
- develop your desired physique
- support your wellbeing,
an athlete should combine,
- a well-balanced, nutritionally sound diet
- specific supplementation support,
- the right training and
- adequate rest.
USN is the supplements company I use. They are leaders in sports nutrition and weight loss. I trust the product quality and the high standards of USN which draw on the world's leading scientific research to help consumers reach the ultimate in fitness levels and at the same time enjoy the benefits of a healthy lifestyle.
My Top Supplement Choices:
USN protein bars; chocolate and vanilla. As soon as I finish training I begin to refuel with a protein bar. I love the taste ...it’s like having a treat! They really fill me up and include optimum calories, fat, protein and carbohydrates.
USN Amino Pro: These are really important when training hard and lifting heavy weights as they provide ‘building blocks’ of protein.
USN Triple Omega: I highly recommend fish oils. They are great for oiling my body from the inside out, and help to regulate my hormone balance and appetite.
USN MultiPlex: With all the training I do, I have to make sure I get enough vitamins and minerals. This daily dose of extra nutrients helps my body perform at its fullest potential and support my wellbeing.
USN CLA: This helps keep my body fat low and lean muscle high. It’s crucial for me before a photo shoot, or when dropping body fat before a competition.
USN Joint Plex: I plan to be active for the rest of my life and understand the importance of supporting and protecting my joints; so when I’m 70 I can still be running around.
USN Creatine x4: I use creatine when I want to add muscle mass and strength gains. I like this product as it does not create bloating or muscle retention.
USN ZMA; this crucial supplement helps me have a great night’s sleep and train harder. It has also been shown to improve sex drive!
More info on http://www.usn.co.uk/
I also recommend ‘Proto-col Green Magic’ powder. High in anti oxidants, this product literally feels like it cleans your system and gives you a vitamin boost.
To Supplement?
Although vitamin and mineral supplements serve an important purpose for some people, you cannot depend on pills alone to provide your body with the nutrients it needs. Pills do not have phytochemicals, the non-nutrient compounds found in plant-derived foods. An example of a known phytochemical is beta-carotene, a carotenoid. It is found in deeply pigmented fruits and vegetables, such as carrots, sweet potatoes, tomatoes, and spinach.
So enjoy a rich, varied healthy diet to form the foundation for your everyday health. To do this, you should eat a variety of foods; have a good balance within the food groups; eat enough calories (at least 1200), and make nutrient-dense choices - five servings of fruit and veg a day. Eat within 30 minutes of training to replenish glycogen stores.
If you do supplement to support you health fitness and training, be careful not to overdose. More of a "good" thing is not necessarily good for you. Besides being expensive, over-supplementing can be harmful to you. Research the supplements that will benefit your training and sport, and monitor the effects and gains from trying new products.
Although solid conclusions are hard to come by,researchers admit that studies of micronutrients have presentedsome interesting surprises. I believe choosing specific supplement products to support your personal health and fitness needs can lead to training benefits and improved recovery, assist weight management, help develop physique and improve well being. It’s almost like using face creams…scientific evidence is not conclusive but still we all use it!
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