action, adaptation, awareness, diet, eating, Energy, you

Eating right actually takes less time than you think. Tip # 7: Food supplements.

Side Chest

Side Chest

Tip #7: Food Supplements.

The food tip says it all – ‘Food supplements’. That is what it is and should not be anything but that.

Just that: supplements! Purpose: to supplement!

Supplementing your diet with some of the countless food supplement products you can get out there today is good for several reasons:

1. Efficiency: allows you to consume your minimum daily requirements of say, with minimum of preparation time, minimum fuss. A typical serving of protein shake would give you anywhere between 20g and 40g of protein. So, depending on your goals and daily protein intake requirements, mixing and drinking a protein shake saves you time. You don’t need to defrost, marinate and cook a steak for example to get that serving of 30 to 40g of protein in to you.

2. Variety available: You have such a plethora of brands, colors and types in our world today, to suit almost every individual taste and want there is. Overcomes food monotony and spices up your taste buds and life with variety.

3. Convenience: very little time taken to prepare and drink the supplement. Particularly relevant for today’s ‘busy’ professional who is in and out of meetings and don’t have the time to sit down to eat a meal.

4. Cost: apart from time cost, supplement companies are at each other’s neck’s with competition and price-wars are very prevalent in today’s world. Increased competition leads to lower cost. Excellent for the discerning customer: you.

5. there are others …..

However, nutrition should be primarily about food – real food. It should not be confused with supplements. Even though this point is of paramount importance, you still find that discussions in and around the gym and training revolve around supplements. You hear gym members asking so ‘what supplements are you taking?” As if there is some magic supplement that everyone else is on that you should be on too.

I’ve been saying it for over two decades now, it does not matter what supplements you take, if you don’t have a sound and proper diet aligned with your goals, all the supplements in the world would not build you the body you want.


Here are a few things to consider prior to placing some dependence on ‘bodybuilding supplements’:

1. Be clear on what your physical goals are. Eating for mass is quite different to eating to get lean.
2. Set your daily caloric consumption plan (includes protein/carbs/fats portions).
3. Deliberate consumption of macro-nutrient, portion-controlled meals eaten over 5 to evenly-spaced meals towards the daily caloric targets.
4. Adequate daily consumption of water.
5. The generation of lean body mass (muscle) through the routine application and adaption of points 1 through 4.

Once the above points are considered, supplements has a role to play and may assist you move towards your physical goals, faster, if used in the right way.

So, lets have a re-cap of the total time you would take to implement these tips.

Total time taken to apply Top 6 Tips (b/f) = 17 minutes (1020 seconds).
Estimated time to apply Tip 7 (this tip) ~ 3 minutes (180 seconds) *
Total daily estimated time for 7 tips ~ 20 minutes (1200 seconds)

* NOTE: based on the assumption that you will take 2 x protein shake servings at specified time during your day.

So, there you go, my seven tips to a better you this summer and also supporting my subject-heading that “eating right actually takes less time than you think”.

Running total so far ~ 20 minutes (still less than half an hour per day).

Apply Action.

Adapt Accordingly.


Until next time,

B&W3284Paul V2 (1)


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