The use of nutritional supplements has become part of everyday life for many people involved in fitness, sports, or simply aiming for a better body shape.
But how necessary are they really and when can they become dangerous?
These and many other dilemmas were addressed in the 60th episode of the podcast “Health First”, supported by United Hospital where fitness trainer Arbër Peci was invited.
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During the conversation, Peci emphasized that supplements are not a replacement for food, but only an addition to fill the gaps in a diet that is not being implemented properly.
“Food is the foundation, supplements are just complementary,” was his main message, explaining that in many cases people don’t need supplements at all if they eat well.
A large part of the discussion was devoted to protein, especially the difference between Whey and Casein.
According to Peci, Whey is mainly used after exercise due to its rapid absorption, while Casein is preferred before bed, as it digests slowly and nourishes muscles at night.
He also explained that protein needs vary from person to person, depending on body weight and goal – maintenance, weight loss or muscle gain.
The episode also explained the role of amino acids and BCAAs, emphasizing that they are not necessary for everyone.
He said that if a person eats regularly and adequately, these supplements are often unnecessary.
Meanwhile, creatine was considered one of the most studied and safest supplements, when used correctly and without excess.
One of the most important moments of the podcast was the warning about the dangers of pre-workout misuse.
Peci emphasized that this supplement can significantly increase energy and performance, but in cases of overdose or in people with hidden health problems, it can cause serious consequences, including heart problems and severe anxiety.
For more, follow the full podcast “Health First”, supported by United Hospital. /Telegraph/