You might choose to tailor your own tailored diet plan to serve as a prompt for your food, drink and supplement regimen. You might choose to use one of our recommended diet plans to direct you and serve as a template to amend to your discretion. You may even enjoy the structured nature of methodically rising to a multi- vitamin, whey protein shake, and fruit juice (quick release carbs to aid absorption of protein), followed by a bowl of porridge and flax seed, and on to a mid-morning CoQ10 supplement to support your energy levels over the course of the day. The fact is, as enjoyable and fulfilling as practicing this form of discipline can be, some people either don’t have time, don’t know the best way to go about it (in which case see our blog for info), or as some might see it...simply can’t be bothered with the ‘messing around’!
Many athletes and sport enthusiasts will hire the services of a registered Dietitian or Nutritionist to tailor a diet plan providing the optimal nutrient distribution for their needs. This service is not cheap and therefore not practical for most, so a convenient option might entail an ‘all in one’ nutrition supplement. ‘All in one’ supplements deliver the macronutrients protein, carbohydrate and fat in the optimal distributions, whilst also providing creatine, and a wealth of micronutrients including vitamins and minerals. ‘All in one’s’ are not intended as complete meal replacements for they are not nutritionally
complete i.e. do not contain all the essential macro and micronutrients needed, potentially exposing you to some nutritional deficiencies, not to mention potential bowel function abnormalities (lack of fibre and/or too much solute i.e. powder in solution).
However, they do make for an ideal meal accompaniment, that would not only provide you with the protein and amino-acids to promote muscle synthesis, but also the optimal level of carbohydrate to induce that much needed insulin surge needed for maximal absorption. An alternative option is adding 3-4 heaped teaspoonfuls (15-20g) of dextrose with your average protein shake portion, the high glycaemic index carbohydrate will provide you with an appropriate insulin surge, but it will lack the sustainable carbohydrate (complex carbs) that comes with a healthy balanced diet consisting of starchy carbohydrate and some ‘all in ones’. Hence, a ‘supplement’ should do just that, ‘supplement’ your normal dietary intake, and never be your only source of nutrition (Greenwood, Kalman & Antonio, 2008)!