19July2019

Andaman Chronicle

The Daily Diary of the Islands

Supplements Hype or Help?

By Buvnesh & Nidhi

The answer to my last quiz was, “Chest”. During a plank your Chest is the only muscle group that isn’t worked on.

What is a Supplement?

To many people who are not familiar to this term; supplements are nothing but nutrients/minerals that are added to your diet through a manufactured source. A supplement is a compound that describes a nutrient, a formulation, or some type of compound that is “drug-free” or “natural.”

Usually when one’s daily intake of macro and micro nutrients, which consists mainly of carbohydrates, proteins, fats and other vitamins, minerals are not met to the minimum amount required; a supplement is added to the diet.

But when it comes to Bodybuilding, the main supplement that is required to build muscles is a protein supplement; preferably with carbohydrates.

Why a Protein Supplement?

To maintain, repair and increase lean muscle mass. The first way a supplement might help you build muscle, lose fat, and improve your health is simply by making up for deficiencies.

A person whose goal is to build muscle or to lose weight; a supplement would definitely help them reach their goals much faster and efficiently by maintaining in- muscle protein balance. Of course a natural diet would also help to do so, but it’ll take much longer than expected. Simply because one cannot eat the required amount of proteins is not met to facilitate his/her goal

For Example: A person who weighs 100 kgs has to eat 80 grams of quality protein in a day, just so that his diet isn’t deficit of protein.

Now to complete the goal of 80 grams, which is bare minimum of that person; he/she has to consume around 250 grams of chicken breast or roughly 25 boiled eggs or 350 grams of fish in one day, 900 grams of lentils.

How much protein in one day?

A sedentary man requires 0.8 grams of protein per kg of his body weight. So, if a man weighs 77kgs; his protein intake should be 0.8 grams x 77kgs which equals 61.6 grams per day. A female requires 0.6g of protein per kg of her body weight.

However, the above stated quantity are just to meet the bare minimum requirement i.e. they do not go into a state where they are deficient of protein.

However, when it comes to building lean muscle mass these numbers can go up to 1-1.2 g per kg of body weight.

How does a Protein Supplement help?

A protein supplement simply helps by making up for any deficit (s) in ones diet. Proteins are the building blocks of one’s body, made up of amino acids. It is a building block for your muscles, bones, skin, cartilage, and blood.

In short, your whole body; from the tip of your hair to your toe nails are made up of proteins.

When a person goes to the gym or does any physical activity, he/she is under stress for that stipulated period of time. They undergo a series of activities that demands high levels of energy, high quality of energy, which is very important for any person to make them perform better. Adding a supplement would help improve one’s performance, simply by making up for the deficiencies and improving their performance by improving the quality of protein supplied to their muscles.

Where can you get Proteins from?

There are various sources of protein which include Veg and Non-veg sources. Non-Veg sources such as beef, pork, poultry and seafood.

Vegetarian sources include; beans and lentils, eggs, dairy, and soy products, nuts, and seeds.

Some meats have greater nutritional value as compared to other meats as they come under the category of “lean meat”, which simply means, no-fat in the source.

Non-animal sources or Vegetarian sources of protein are also a good source of protein but the amino profile is lower as compared to a Non-veg source. That doesn’t mean that a Vegetarian source of protein is bad in any way.

Types of Protein:

There are mainly five types of proteins.

1.  Whey Concentrate or Raw Protein: Whey Concentrate/Raw Protein, as the name suggests, is the protein extracted from milk that doesn’t undergo any further processing. This type of whey is generally hard to digest.

2. Whey Protein: Whey is a fast acting protein. Your body absorbs the amino acids quickly and can utilise the nutrients right away. This is the most common form of protein being used. This is made by breaking down whey concentrate.

3. Casein: Casein is a slow digesting protein. A good alternative for a meal.

4. Hydrolysed: A hydrolysed protein or a protein hydrolysate is a type of protein which is already “digested” or hydrolysed (with water). Whey protein is further broken down to this form so that it is digested easily by the body.

5. Isolated: A whey isolate is a type of protein, which is processed further to remove maximum amount of fat and carbohydrates. This type of protein is suitable for people on a strict diet.

When to take a Supplement?

Here are a few tips on when to consume a quality protein supplement to help maximise the muscle-building potential. First and most importantly, consume a protein-rich supplement (preferably with carbohydrates) right after a workout. This is the time when your body requires aminos the most and prevents your body from catabolism.

Next, try consuming a protein supplement first thing in the morning to maintain nitrogen balance, this prevents muscle catabolism. The sooner you consume a protein supplement in the morning, the better, especially if your goal is to gain muscle size and strength.

One advantage of consuming g a protein first thing in the morning is that it is digested much quicker. For example, the amino acid will get into your system much faster than if you were to eat ten egg whites.

Words by Nidhi:

If you really want to take care of your body then make protein a crucial part of your diet. Being a female athlete, my protein requirement is lower as compared to a male athlete but it is crucial for me as I have to retain lean muscle mass that I have developed over the years. It also helps me during my preps and during a competition it helps me to be fuller for a longer period of time.

“Every women needs protein. It will improve your overall Heath and you will look and feel amazing inside-out.”

Let’s bust some myths:

Comment down below or drop a mail with any myths that you know or have heard about working out or about supplements.

Until then …

Keep Grinding! 

For queries and suggestions, please feel free to mail me at This email address is being protected from spambots. You need JavaScript enabled to view it.