Dear Steemians, sometimes you must have wondered that which is better and when? Supplement or Food? Here's what the latest science says:
Image Source: NaturalDrugsAlternativeRx.Com
EAT MEAT, DRINK WHEY
A 2017 study confirmed that taking BCAAs stimulated muscle protein synthesis after a workout – but there’s a caveat: it seemed to cause less of an increase than protein sources containing a complete range of amino acids in comparison with earlier studies. The message? Eat meat and drink whey when you can – both contain a complete range – and save the BCAAs for mid-workout, if you use them at all.
USE ‘GREEN’ PILLS RARELY
If making kale juice and carrot smoothies is too much effort, “green” pills are an increasingly popular option for those trying to increase their veg intake in a few gulps. The downside is it’s tough to know what part of the plant you’re getting. For instance, while broccoli’s cancer fighting compounds are mostly found in the florets, manufacturers often use the stems. Consume with caution.
REAL FISH BEATS OIL
It does for some outcomes, anyway. Oily fish has well-established protective effects against coronary trouble and stroke, but in at least one large-scale review of studies, the oil alone is less impressive. Research suggests that amino acids and trace elements in grilled salmon might be just as beneficial as omega 3 capsules. Stick with the pills, but aim to eat fish two to three times a week as a back-up.
TAKE YOUR VITAMIN D
According to a recent NICE study, one in five UK adults are deficient, and unless you’re hitting the fish several times a week it’s unlikely that you’re getting enough from mushrooms and eggs. The UK’s sun is rarely strong enough to let you hit your recommended levels, so supplement with 1,000IU once a day to boost immunity, promote proper muscle function and improve your recovery from workouts.
