Almost everybody at some stage or another has looked into sports or dietary supplements in an effort to get that extra edge.

Whether you want to lose body fat, bulk up and put on lean muscle, or simply get fitter quicker, you can be guaranteed there is a supplement promising almost instant miracle results.

Unfortunately, the truth of the matter is that 90% of them don’t really work, or those that do work quite often result in your gains or losses disappearing the moment you stop using them.

In this week’s column, I’m going to tell you about one dietary supplement which has been scientifically proven time and time again to aid your body with improved health and fitness without any negative side effects.

That supplements is:

Protein: Without doubt one of the most important elements in your body, protein can be found in many kinds of foods that we eat every day. Your muscles, organs, skin, tendons, blood vessels, hair, and even your hormones are mostly made up of protein.

Proteins are responsible for building and repairing your muscles, healing wounds, and are even involved in transporting oxygen around your body. So as you can see, without protein, your body just wouldn’t be able to operate.

Unless you are an absolute champion at controlling your diet and ensuring you get ample fish, chicken breast, lean steak and turkey, egg whites and so forth every day, chances are you won’t be getting enough protein in your diet. Especially if you enjoy your exercise!

It is recommended that on average a person should be eating about 1 gram of protein per kilo of bodyweight every day, however if you are a regular gym junky, boot camper or runner, you should consider upping your intake to 2-3 grams per kilo of bodyweight per day.

When purchasing your protein powders there is several factors you should consider. Are you trying to bulk up and build as much muscle as possible? Are you trying to lose body fat? Or are you simply trying to maintain your body through a heavy exercise regime?

If you are trying to build muscle fast, you need calories on top of the protein, and plenty of them! You should be looking to purchase a ‘mega gainer’ style protein blend which will also contain plenty of carbs and fats. This will give you the energy to keep smashing those heavyweights. Being a personal trainer and running around with clients all day, I use this blend of protein powder to maintain my weight, having up to 9,000 - 12,000 calories per day. Once you have reached your desired weight, simply change to a pure protein blend.

Trying to lose body fat? I recommend getting either a 100% whey protein powder or at least a very low carb option. Having a pure protein blend with no fats or carbs, combined with regular exercise will speed up your metabolism and keep your body working even when you’re at rest. You will look trim, taught and terrific in no time!

There are so many different protein powders, shakes, bars etc on the market that it can be very confusing which ones to get and how to take them. Personally, I recommend sticking to a powder. I consider whey protein Isolates to be best as they are absorbed quickly by the body after training. It is best to mix your powder with water and not milk, as the milk can hinder the absorption of the protein by up to 6 hours, meaning your body has missed out at it most critical time.

Always try to take your protein immediately after exercise, plus another 6-8 hours later or earlier depending on what time of the day you train.
Just remember, the best way to get healthy is through regular exercise and a great diet. Supplements are only to be used as exactly that, a dietary supplement!

Darren Young
Breaking Point Fitness Camp and Personal Training
Phone: 0433 171 979
www.breakingpoint.com.au

PLEASE NOTE: This is general advice only and may not be suitable for every person.