SPORTS SUPPLEMENTS: THE TRUTH

Sports supplements are big business. From protein powders to energy pills - do they really work?

If you need contactadvice, your GP or a dietician.registered

If you to go a gym, it is likely that you will see ads for protein powders or performance pills, or maybe even see someone carrying a shaker. Muscle takes time and commitment to develop and protein powders are designed as a way to facilitate or speed up the process.

Protein is an important part of our diet which helps maintain and grow body tissue, including muscle. Shakes, bars and pills are marketed to give you the protein you need to promote muscle growth, boost energy and improve metabolism, leading to weight loss.

Some reputable products may be an effective way to get protein into your diet. Always purchase products from a reputable retailer and don’t be tempted to consume more than is recommended. Consuming too much protein is a problem – long-term over-consumption has been linked to increased risks of osteoporosis and kidney problems. Government guidance advises to avoid consuming more than twice the daily intake, which is 55.5g for men and 45g for women. It is possible, however, to get the same benefits from high-protein foods or snacks without the need to shell out on expensive supplements. Get your fix from foods like:

■ Red meat like beef, lamb or pork

■ Poultry like chicken and turkey

■ Eggs

■ Dairy products like milk, yoghurt and cheese

■ Beans

■ Tofu

It is unlikely that supplements in any form will magically produce the physique or fitness level you want. It will take lots of hard work, dedication and real food to get you there so it’s important not to see a shake or bar after each workout as a quick fix to build strength.

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