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How can I tell whether I’m getting a good quality supplement?

Vitamins and supplements come in an array of many forms. Lets take a good look on how to choose an appropriate and good quality supplement product thats right for you.

A few good questions to be asking yourself and discussing with your health professional, before choosing supplements that are right for you:

  1. Can this supplement help me?
  2. What does the research say about this supplement and what are the benefits?
  3. How much should i be taking?
  4. When and for how long will i need this supplement?
  5. Should i be taking it as a pill, powder, or liquid?
  6. Are there any side effects/ What are the side effects?
  7. What are best brands of this supplement, in terms of quality, safety, and how well these supplements perform?

Some supplements can come in pill form because they may become dangerous, if they come into contact with the acid in your stomach. Some others come in the form of liquid to help with absorption, or to make that supplement easier to consume.

supplements and vitamins are not regulated the same by the TGA in the same way that drugs are. The TGA does not review these supplements for safety or efficiency.

So its important to do your research before jumping straight into purchasing a new product.

Now that we have that covered i want to focus on fitness supplements, Specifically the two most popular that i get asked about and how to tell if they are good quality!

Choosing a Protein powder

“Protein supplements can be stressful to shop for. Especially if you do not know where to look, in terms of quality and what is right for you.”

Let’s talk about some strategies to help with this dilemma:

What are your goals?

“Not all proteins are created equal. Narrow your selection down by identifying your goals and why you would like to add a protein supplement into your diet.” Are you trying to build muscle, Lose weight, or just trying to gain a bit more extra protein into your daily dietary intake.

The right Protein powder to help with weight loss..

..”You may be considering using a protein supplement as a meal replacement or a healthy snack.” In this case, look for one that is labeled “Concentrate.” This digests slower, which keeps you fuller for longer with the benefits of extra protein and smaller appetite.

A good quality Concentrate will say things like: ‘grass fed”

Building lean tissue mass with isolates

“An isolate powder can be an incredible tool when it comes to building lean tissue mass in the human body. With its amazing ability for rapid absorption it makes for the perfect protein supplement for building muscle, consuming before and after a workout.”

“When you exercise especially resistance training, you breakdown muscle tissue, which is then repaired by proteins. With Isolates, fast, rapid absorbing nature you won’t have to worry about your proteins taking too long to digest to reach and repair your muscles”

A good quality Isolate will say things like: “ultra microfiltered, and/or grass fed”

Finding your favourite protein

“My two favourite proteins as listed above have fantastic properties and health benefits. But what if you’re vegetarian or vegan? Don’t stress i haven’t forgotten about you! Vegan protein powder can be an amazing tool, if you also suffer from lactose issues and stomach upset when consuming non vegan protein supplements this can be a life changing and more appropriate choice for you.”

What to look for in a good quality vegan protein is a “complete protein” which will contain nine of the essential amino acids (histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.)

“Opt for a complete protein powder that comes with a blend of different plants. To ensure you are getting all nine essential amino acids.”

Okay we have Protein covered let’s move onto our beloved Creatine.

“Creatine” what are the different types and what is the best choice for me?

Creatine has a similar structured molecule to that of amino acids, the building blocks of protein.

“its use as a dietary supplement has been extensively studied for many years and is consumed world wide.”

The benefits are just countless, but some of these include improved exercise performance, musculoskeletal health, as well as potential benefits for brain health/ function. “well you can sign me up!!”

I do get asked quite frequently “how does it work?” and “what does it exactly do?”

Dont stress guys! I am about to cover that.

How does Creatine work?

“About 95% of creatine is stored in the skeletal muscle of your body and is used during physical activity. Creatine helps maintain a continuous supply of energy to working muscles.

The two types of Creatine that i believe to be the most effective

  1. Creatine Monohydrate

Creatine monohydrate is the most studied and most commonly used form. A large amount of research indicates its safe and effective.

Then we have..

2. Creatine HCL

The main difference between HCL and Monohydrate is the chemical composition but both having the same effect. HCL would be a particularly good choice if you suffer from bloating with taking Monohydrate.

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