You know vitamins and minerals are important, but do you know why? Performance dietician Renee McGregor is on hand to explain why micronutrients matter
The conversation around vitamin and mineral supplements can be a murky one. With so many brands to choose from, and celebrity ambassadors endorsing their use, it can be a minefield working out what’s relevant to you and your lifestyle.
In the world of sports nutrition, specifically, the market has boomed. Some products promote ergogenic (performanceenhancing) properties, such as improved recovery, reduced inflammation and prevention of illness, while others encourage adaptation and optimal health.
So how do we know if any of the plethora of products available are useful to us? And as physically active individuals, do we need additional supplementation if we consume a balanced and varied diet?
FOOD-FIRST APPROACH
For the majority of athletes and those who exercise regularly, eating a balanced diet of wholegrains, lean protein, fruits, vegetables and essential fatty acids should be sufficient to meet all your nutritional requirements.
When I work with any athlete, the first step is to optimise their nutritional status in order to prevent deficiencies, and special care and advice will need to be considered to those following vegetarian or vegan diets. Vegans, in particular, may need to think about supplementation with vitamin B12, while both vegetarians and vegans will benefit from taking an omega-3 fatty acid.
QUESTION THE EVIDENCE
While vitamin and mineral products are supported by an endless number of claims, it’s important to realise not all scientific evidence is equal. Look at the validity of a study, and ask a few questions: is it an animal or human model? What is the size of the sample group? What’s the dose they are testing? Is it practical? And is there any conflict of interest – who, for example, is funding the research?
This story is from the October 2019 edition of Men's Fitness.
Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 8,500+ magazines and newspapers.
Already a subscriber ? Sign In
This story is from the October 2019 edition of Men's Fitness.
Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 8,500+ magazines and newspapers.
Already a subscriber? Sign In
FULL STRETCH
Limber up for improved lifting performance with these targeted stretches
FIGHT FAT WITH CLEVER CARDIO
Cardiovascular exercise is in some ways the simplest form of fitness there is just jump ona bike, lace up your shoes or dive in and away you go. But if you want to use cardio as an effective fat loss tool, there’s a little more you need to know. Let us show you how to make the most of your sessions to maximise the burn
COOK UP A STORM
Unlock your inner chef with advice from some of the world's foremost food experts
Under the INFLUENCE
New research suggests social media has a negative impact on body image. So how can you navigate your feeds without comparing yourself to an unrealistic ideal?
SEE THE LIGHT
Red light therapy promises accelerated recovery and has become a key tool for | professional athletes looking to get back into action as soon as possible. But is it too good to be true?
TOP DRAWER
Whether you’re looking for long-sleeve warmth for colder winter runs or a lightweight tee that keeps you cool and dry during hot summer sessions, a few high-quality running tops are essential items in your kit bag
OFF-ROAD Runners
If you’re tackling a lot of off-road running, your regular roadies aren’t going to cut it. We recruited pro run-tester Kieran Alger to put the latest selection of trail shoes through their paces here are his favourites
ON CHARGE
The Fitbit Charge 6 steps into the fitness arena with new features and a sleek design, but does it meet the high expectations set by its predecessors?
FEET FIRST
Build an injury-proof body with advice from biomechanics consultant Travis Allan, who’s yorked with Olympians and elite sportsmen
"Don't be ashamed of your emotions.They are all part of being human"
Special Forces operative turned SAS: Who Dares Wins mainstay Jason Fox's guide to building mental and physical resilience