I’m aware that trying to cover supplements in this small space raises more questions that it answers.   Hopefully, you will find some useable info. In the future, I will cover each in more detail especially as new studies emerge. And remember, real food is the best nutrient source.
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What about protein? How much is needed and are powdered forms ever useful? I have recently become more conservative with regard to protein recommendations. Following patients closely as they lose weight and reverse Image-1 (9)diabetes, we occasionally track plateaus back to excess protein consumption. Though half as much as carbs, protein raises insulin levels which can contribute to insulin resistance and obesity. (Fat is the macronutrient which doesn’t stimulate insulin.) Also, scientists have discovered a new metabolic pathway called mTOR which is induced by excess protein consumption and can reduce longevity and possibly promote certain cancers when repeatedly stimulated. Anyway, we recommend about 1g/kg lean body weight of protein daily with no more than 25g per meal. For me, at 170 lbs, it would be about 80 grams. For a vigorous athlete, more like 1.5g/kg may be needed. An older person losing muscle may also need extra protein. To the question about supplemental protein, I occasionally recommend micro filtered whey protein right after a vigorous weight training workout. Up to 1 hour after a workout provides a window of opportunity for maximal muscle building which is helpful for athletes and others struggling to add muscle. In working with patients to reverse disease, we monitor protein, carbs and fat along with other nutrients and modify intake according to individual needs. Our bodies are “fearfully and wonderfully made” and respond in many different ways!
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Next time, I will take up the fascinating topic of magnesium. (I’m not kidding. It really is fascinating!)