Most of you will have some friend or relative of yours who will have a can of Whey or some other supplement in his/her house, which bring us to this topic "Do we need supplements ?"
This is a topic that has been debated ever since the inception of Nutrition as business decades ago, and prominent sports personalities figuring in the ads. The answer to this lies with your Nutritionist.

Lets look at this holistically, What does our body need
How much is it needed ?
3 to 5 times a day based on your lifestyle and metabolism*:
Averaged** out as below
2 handful carb rich food , 2 palm full Protein rich food, 2 hand full of vegetables/fruits, one thumb of fat rich food
OR more simply put :
2 cups of cereals, 2 cups of pulses/sprouts/eggs/other protein rich food, 2 cups of veggies/fruits and a tsp of oil/ghee.


*The above are for men , Normal Women Require half to 3/4 of the above.
**Averaged means total daily consumption split equally over the day
When is it needed:
The first meal of the day should be the heaviest and the last meal of the day lightest (but do not miss any meal). If you are working out , there needs to be a replenishing meal with in 45 mins of the workout, rich in carbs , amino acids and proteins ( rice/millets, curds , milk, eggs, chicken breast ) and a energy rich snack before the workout.

So does it means no need of supplements ???
There are more aspects to it
1. Can you follow the above religiously ?
2. Are you sure that your body is synthesizing all required nutrients properly ?.
3. Do you have it in you to pick choose and cook what is needed ?
If the answer to the above question is Yes , then you dont need supplements.
If the answer to the above questions is No , then contact your Doctor/Nutritionist.
But if the answer is how do i know ? especially for Q2 , then you are the judge. There needs to be a feel good factor , freshness, vigor and energy in each of us. If this is present consistently over 90% of the days in a week(irrespective of you are working-out or not). Then ideally the answer is yes to the above questions.
If you are on a specificity program ( a athletic competition, a six pack to show off, a body building competition, etc ) . Then your needs vary , as you are ripping apart your body and you need to rebuild a lot of cells. In such cases the ratio of nutrients you need will also vary as normally protein rich food might also contain carbs and fat which you may want to avoid. In such cases where you look for a particular isolated nutrients or a ratio of Fat:Carb:protein (which is impossible to obtain from natural feed) you will need the help of supplements.
Nature has given us a gift: every climate and region is suited for certain kind of food This is the food you should eat. Stick to your traditional food, food grown in your region should be your staple food. Other region food should be enjoyed as a rare delicacy. Seasonal fruits are essential for that season , dont miss them.
Some Protein Rich Food info can be found here :

Vitamins and Minerals:

This is a topic that has been debated ever since the inception of Nutrition as business decades ago, and prominent sports personalities figuring in the ads. The answer to this lies with your Nutritionist.
Lets look at this holistically, What does our body need
- MacroNutrients : Fat, Carb, Protein
- MicroNutrients: Vitamin and Minerals
- PhytoNutrients: anti oxidants , flavanoids etc , that are found in plants and their derivatives ( fruits and veggies )
How much is it needed ?
3 to 5 times a day based on your lifestyle and metabolism*:
Averaged** out as below
2 handful carb rich food , 2 palm full Protein rich food, 2 hand full of vegetables/fruits, one thumb of fat rich food
OR more simply put :
2 cups of cereals, 2 cups of pulses/sprouts/eggs/other protein rich food, 2 cups of veggies/fruits and a tsp of oil/ghee.
*The above are for men , Normal Women Require half to 3/4 of the above.
**Averaged means total daily consumption split equally over the day
When is it needed:
The first meal of the day should be the heaviest and the last meal of the day lightest (but do not miss any meal). If you are working out , there needs to be a replenishing meal with in 45 mins of the workout, rich in carbs , amino acids and proteins ( rice/millets, curds , milk, eggs, chicken breast ) and a energy rich snack before the workout.
So does it means no need of supplements ???
There are more aspects to it
1. Can you follow the above religiously ?
2. Are you sure that your body is synthesizing all required nutrients properly ?.
3. Do you have it in you to pick choose and cook what is needed ?
If the answer to the above question is Yes , then you dont need supplements.
If the answer to the above questions is No , then contact your Doctor/Nutritionist.
But if the answer is how do i know ? especially for Q2 , then you are the judge. There needs to be a feel good factor , freshness, vigor and energy in each of us. If this is present consistently over 90% of the days in a week(irrespective of you are working-out or not). Then ideally the answer is yes to the above questions.
If you are on a specificity program ( a athletic competition, a six pack to show off, a body building competition, etc ) . Then your needs vary , as you are ripping apart your body and you need to rebuild a lot of cells. In such cases the ratio of nutrients you need will also vary as normally protein rich food might also contain carbs and fat which you may want to avoid. In such cases where you look for a particular isolated nutrients or a ratio of Fat:Carb:protein (which is impossible to obtain from natural feed) you will need the help of supplements.
Nature has given us a gift: every climate and region is suited for certain kind of food This is the food you should eat. Stick to your traditional food, food grown in your region should be your staple food. Other region food should be enjoyed as a rare delicacy. Seasonal fruits are essential for that season , dont miss them.
Some Protein Rich Food info can be found here :

Vitamins and Minerals:
