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Dieticians advise that you eat high-protein & high-fibre at breakfast, to keep you feeling full, to give you sustained energy until your next meal, and to get your metabolism going for the day. The same applies for lunch.
Beware of meal-replacement drinks.
Calories consumed in a liquid do not register as a meal, in your brain & stomach. So you’ll soon feel hungry again. Worse, you may end up eating even more, because your brain & stomach think that you skipped a meal!
Also, dieticians agree that you’re much better off getting your nutrients from the foods you eat, than from supplements. Your body was designed to get all of its nutrition from food, not from pills & powders.
If your diet is not balanced (guilty!), then you may need some supplements.
Iron is a common one, and Vitamin D (especially during the winter, when there isn’t much natural sunlight).
But you should be getting all the protein you need from meat, nuts, soy, fish, dairy, etc. A protein shake or supplement is just an expensive marketing gimmick.
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