Essential Health Supplements for a Better Quality of Life

Jeux paralympiques

Our modern lifestyle and diet do not always provide all the nutrients necessary for optimal health. Fortunately, certain dietary supplements can fill these gaps and improve our well-being. Vitamins and minerals boost immunity and fight fatigue, while omega-3s protect the heart and support cognitive functions. Probiotics and prebiotics play a key role in digestion and maintaining gut microbiota balance, thereby influencing overall health. Collagen and hyaluronic acid help preserve skin elasticity and ensure proper joint function. Finally, proteins and amino acids are essential for energy, muscle recovery, and maintaining good physical condition. This article explores these five essential supplements and explains how to effectively integrate them into your daily life to improve your quality of life.

TABLE OF CONTENTS

VITAMINS AND MINERALS: THE PILLARS OF WELL-BEING.

Vitamins and minerals are essential nutrients that play a fundamental role in the proper functioning of our body. They are involved in numerous biological processes, ranging from energy production to immune system protection, as well as bone, muscle, and brain health. A balanced diet is supposed to provide these micronutrients in sufficient quantities, but several factors such as stress, an unbalanced diet, or age can lead to deficiencies.

Vitamin D: Essential for Bones and Immunity

Vitamin D is often called the "sunshine vitamin" because it is naturally produced by the skin when exposed to UVB rays. However, many people suffer from a deficiency, especially in winter or when spending little time outdoors.

Benefits of Vitamin D:

  • Promotes calcium and phosphorus absorption, essential for strong bones and osteoporosis prevention.
  • Strengthens the immune system, helping to fight viral and bacterial infections.
  • Improves muscle function and reduces the risk of falls in older adults.
  • May play a role in preventing certain chronic diseases, such as diabetes and cardiovascular diseases.

Where to find it?

  • Sun exposure (10 to 30 minutes per day depending on the season and skin tone).
  • Fatty fish (salmon, mackerel, sardines).
  • Egg yolk, liver, fortified dairy products.
  • Supplementation recommended in winter or in cases of confirmed deficiency.

Magnesium: The Anti-Stress and Anti-Fatigue Ally

Magnesium is an essential mineral involved in over 300 enzymatic processes necessary for the proper functioning of the body. It plays a key role in regulating the nervous system, energy production, and muscle function.

Benefits of Magnesium:

  • Helps combat stress and anxiety, promoting better relaxation.
  • Improves sleep quality and reduces chronic fatigue.
  • Prevents muscle cramps and tension, making it particularly useful for athletes.
  • Supports proper heart function and helps regulate blood pressure.

Where to find it?

  • Nuts (almonds, cashews, hazelnuts).
  • Cocoa and dark chocolate (70% and above).
  • Legumes (lentils, chickpeas).
  • Magnesium-rich mineral waters (Hépar, Rozana).
  • Supplements in cases of intense stress or persistent fatigue.

Zinc and Vitamin C: The Protective Duo for the Immune System

Zinc and Vitamin C are two essential nutrients for maintaining a strong immune system and healthy skin.

Benefits of Zinc:

  • Promotes wound healing and supports cell regeneration.
  • Boosts the immune system by aiding antibody production.
  • Improves skin health, helping to prevent acne and premature aging.
  • Plays a key role in male fertility by influencing testosterone production.

Where to find it?

  • Red meat, seafood (oysters, shrimp).
  • Pumpkin seeds, chickpeas.
  • Dark chocolate, nuts.
  • Supplements in case of confirmed deficiency.

Benefits of Vitamin C:

  • Powerful antioxidant that protects cells from free radicals and premature aging.
  • Boosts immune defenses, helping to fight infections.
  • Supports collagen production, essential for skin, joints, and bones.
  • Enhances iron absorption, preventing anemia.

Where to find it?

  • Citrus fruits (oranges, lemons, grapefruits).
  • Strawberries, kiwis, papayas.
  • Red bell peppers, broccoli, parsley.
  • Supplementation is useful in cases of high oxidative stress or intense physical effort.

Iron: The Body’s Energy Source

Iron is an essential mineral for transporting oxygen in the blood via hemoglobin. An iron deficiency can lead to anemia, causing fatigue, shortness of breath, and reduced concentration.

Benefits of Iron:

  • Promotes oxygenation of muscles and the brain, improving energy and performance.
  • Boosts the immune system by supporting the production of white blood cells, essential for the body’s defense.
  • Prevents concentration disorders and chronic fatigue.

Where to find it?

  • Red meat, organ meats (calf liver).
  • Legumes (lentils, kidney beans).
  • Spinach, tofu.
  • Supplements recommended in cases of confirmed deficiency, especially for women of childbearing age.

Calcium: An Ally for Strong Bones

Calcium is the predominant mineral in the body, playing a key role in many vital functions. It is essential for strong bones and teeth, as well as for muscle contraction and nerve transmission.

Benefits of Calcium:

  • Maintains good bone density, preventing osteoporosis.
  • Plays a key role in muscle contraction, especially for athletes.
  • Aids in nerve signal transmission and proper heart function.

Where to find it?

  • Dairy products (yogurt, cheese, milk).
  • Almonds, sesame seeds, tofu.
  • Green vegetables (broccoli, kale).
  • Supplementation when necessary, especially for older adults.

Vitamins and minerals are true pillars of well-being, contributing to energy, immunity, and the proper functioning of the body. A varied diet rich in fruits, vegetables, whole grains, and animal or plant proteins generally covers these needs. However, in certain cases (stress, confirmed deficiencies, active lifestyle), supplementation can be a real asset to maintain long-term health.

Before taking supplements, it is always advisable to have a blood test and consult a healthcare professional to adjust dosages according to individual needs.

Your health is your best investment!

OMEGA-3: ESSENTIAL FOR BRAIN AND HEART HEALTH.

Omega-3 are essential fatty acids that our body cannot synthesize on its own. They must therefore be provided through diet or taken as supplements. These lipids play a crucial role in cardiovascular health, brain function, inflammation reduction, and even emotional balance.

Mainly found in fatty fish, certain vegetable oils, and seeds, omega-3s are often under-consumed, while omega-6s (present in the modern diet) are often in excess. This imbalance can promote chronic inflammation, which is linked to many modern diseases.

What are Omega-3s?

Omega-3s come in several forms, but the three main types are:

  1. 1. ALA (Alpha-Linolenic Acid): found in flaxseeds, chia seeds, and vegetable oils. It must be converted into EPA and DHA by the body, but this conversion is inefficient.
  2. 2. EPA (Eicosapentaenoic Acid): plays a key role in reducing inflammation and supporting cardiovascular health.
  3. 3. DHA (Docosahexaenoic Acid): essential for brain function, vision, and cognitive development.

EPA and DHA are the most active and beneficial forms, found in fatty fish and certain algae.

The Health Benefits of Omega-3s

Omega-3s are involved in many physiological processes, and their benefits are well-documented by scientific research.

Cardiovascular Health: A Natural Shield for the Heart

  • Reduce triglyceride levels, thereby lowering the risk of cardiovascular diseases.
  • Help regulate blood pressure by improving blood vessel flexibility.
  • Contribute to the prevention of blood clots and strokes.
  • Lower LDL cholesterol (bad cholesterol) and increase HDL (good cholesterol).

Did you know? People who regularly consume omega-3s have a 30% to 50% reduced risk of heart disease, according to some studies.

Brain and Cognitive Function: Fuel for Memory

  • DHA makes up 60% of the brain’s fatty acids, playing a major role in nerve signal transmission.
  • Improves concentration, memory, and cognitive responsiveness.
  • Reduces the risk of cognitive decline and neurodegenerative diseases such as Alzheimer’s and Parkinson’s.
  • Helps prevent depression and anxiety by promoting the production of neurotransmitters like serotonin.

Studies show that people with high DHA intake have a 47% lower risk of developing Alzheimer’s disease.

Inflammation Reduction: Support for Joints and Immunity

  • Reduce chronic inflammation, involved in diseases like arthritis, asthma, and autoimmune disorders.
  • Help relieve joint and muscle pain, especially in athletes or older adults.
  • Improve symptoms of inflammatory bowel diseases such as colitis or Crohn’s disease.

Omega-3s are particularly recommended for athletes as they aid muscle recovery and reduce soreness.

Vision and Eye Health: Natural Protection

  • DHA is an essential component of the retina, necessary for sharp vision and the prevention of age-related macular degeneration (AMD).
  • Reduces the risk of dry eyes and improves eye lubrication.

Supports Weight Management and Boosts Metabolism

  • Promote the mobilization of stored fats, especially during dieting or physical activity.
  • Help regulate hunger by improving the production of hormones such as leptin.

Studies have shown that people who regularly consume omega-3s have lower body fat and a more efficient metabolism.

Where to Find Omega-3s in Your Diet?

To benefit from the advantages of omega-3s, it is essential to prioritize the right dietary sources:

Animal sources rich in EPA and DHA:

  • Salmon, mackerel, sardines, herring, tuna.
  • Oysters, shrimp, krill.
  • Certain algae rich in DHA (vegan option).

Plant-based sources rich in ALA (less bioavailable):

  • Flaxseeds, chia seeds, and hemp seeds.
  • Walnuts and walnut oil.
  • Avocados and olive oil.

The issue with plant-based sources:
The body converts ALA to EPA and DHA very poorly (less than 5% efficiency). If you don’t consume fish, an algae oil supplement is recommended.

Omega-3 Supplementation: Who Needs It and How?

If your diet does not sufficiently meet your omega-3 needs, supplementation can be beneficial.

Who can benefit from supplementation?

  • People with a low fish intake.
  • Individuals suffering from inflammatory diseases (arthritis, autoimmune diseases).
  • Athletes looking to improve recovery and reduce inflammation.
  • Seniors aiming to prevent cognitive decline.
  • Pregnant women for the baby’s brain development.

Recommended dosage:

  • 500 mg to 1 g of DHA + EPA per day for general maintenance.
  • 1 to 2 g per day for anti-inflammatory effects (arthritis, cardiovascular diseases).
  • Up to 3 g per day for athletes or individuals with significant deficiencies.

Precautions:

  • Check the quality of supplements (purity, absence of heavy metals).
  • Avoid excessively high doses if taking blood thinners.

Omega-3s are essential for cardiovascular health, proper brain function, and reducing inflammation. Unfortunately, our modern diet is often deficient in them, which can lead to fatigue, stress, joint pain, and cognitive issues.

By adopting a diet rich in fatty fish or supplementing appropriately, you can enjoy the many benefits of omega-3s to live healthier and prevent numerous diseases.

Take care of your brain and heart, and boost your vitality with omega-3s!

PROBIOTICS AND PREBIOTICS: THE KEY TO A HEALTHY DIGESTIVE SYSTEM.

The digestive system plays a much more important role than just assimilating food. It is directly linked to our immunity, energy levels, and even mental health. At the heart of this system is the gut microbiota, a collection of billions of bacteria that regulate digestion, protect the body from pathogens, and influence overall well-being.

To maintain a balanced and efficient microbiota, probiotics and prebiotics are essential allies. They work synergistically to nourish the good bacteria in our gut and optimize digestive health.

What is the Gut Microbiota?

The gut microbiota (or intestinal flora) refers to all the microorganisms that inhabit our intestines. It includes:

  • Beneficial bacteria (Lactobacillus, Bifidobacterium...) that promote digestion and protect against infections.
  • Opportunistic microorganisms that, in excessive amounts, can cause digestive and inflammatory disorders.

A balanced microbiota ensures:

  • Smooth digestion, with proper nutrient absorption.
  • Enhanced immunity, as 70% of immune cells are found in the gut.
  • Stable mood, thanks to the production of neurotransmitters like serotonin (the happiness hormone).
  • Better weight management, by influencing metabolism and appetite.

However, several factors disrupt this balance, including stress, an unbalanced diet, antibiotic use, and lack of fiber. This is where probiotics and prebiotics come into play.

Probiotics: The Good Protective Bacteria

What are Probiotics?

Probiotics are living microorganisms that colonize the gut and promote a healthy microbiota. They restore the balance of intestinal flora and prevent harmful bacteria from proliferating.

Benefits of Probiotics:

  • Improve digestion and reduce bloating, gas, and digestive issues.
  • Strengthen the immune system by promoting antibody production.
  • Help prevent and relieve diarrhea, especially after taking antibiotics.
  • Reduce symptoms of irritable bowel syndrome (IBS), by improving food tolerance and reducing inflammation.
  • Support mental health, by influencing serotonin production and reducing stress and anxiety.

Did you know that the gut is often called the "second brain" due to its influence on many body functions?

Thanks to the connection between the microbiota and the nervous system, a balanced microbiota can reduce anxiety and depression.

Where to find probiotics?

  • Yogurt and kefir.
  • Sauerkraut, kimchi, and lacto-fermented vegetables.
  • Kombucha.
  • Certain aged cheeses.

Supplementation: A probiotic supplement can be helpful, especially after antibiotic treatment, during periods of intense stress, or in cases of chronic digestive disorders.

Prebiotics: Food for Good Bacteria

What are Prebiotics?

Prebiotics are indigestible dietary fibers that serve as food for probiotics. They help good bacteria grow and fully exert their beneficial effects.

Benefits of Prebiotics:

  • Stimulate the growth of probiotics, optimizing their effectiveness.
  • Facilitate intestinal transit, by improving stool consistency and preventing constipation.
  • Reduce intestinal inflammation, beneficial for people with irritable bowel syndrome or inflammatory bowel diseases.
  • Help regulate blood sugar levels, by slowing the absorption of sugars and reducing cravings.

Where to find prebiotics?

  • Garlic, onion, leek, asparagus.
  • Bananas, apples.
  • Almonds, cashews.
  • Jerusalem artichokes, artichokes.

Combining Probiotics and Prebiotics: To maximize benefits, it is recommended to combine probiotics and prebiotics in your diet or through supplementation. For example, probiotic yogurt with banana slices makes an excellent gut-friendly combo!

When and How to Take Probiotics and Prebiotics?

If you experience any of the following symptoms, a course of probiotics and/or prebiotics may be beneficial:

  • Frequent bloating and digestive issues.
  • Susceptibility to infections (repeated colds, difficult digestion).
  • Symptoms of irritable bowel syndrome (pain, alternating diarrhea/constipation).
  • Chronic fatigue or mood disorders.
  • Recent antibiotic use that disrupted intestinal flora.

Recommended Dosage:

  • Probiotics: A course of 10 to 20 billion live bacteria per day for at least one month to restore intestinal balance.
  • Prebiotics: Regularly consume fiber through diet or supplementation (inulin, fructooligosaccharides).

Good to Know: Probiotics should be taken on an empty stomach or before a meal, as an empty stomach reduces their destruction by stomach acid.

Microbiota and Overall Health: Why Is It So Important?

A healthy microbiota is not just about smooth digestion; it also impacts many vital functions:

  • Immunity: A balanced microbiota boosts natural defenses and protects against infections.
  • Energy and Metabolism: A healthy gut improves nutrient absorption and regulates appetite.
  • Emotional Balance: Studies show a link between the microbiota and stress, anxiety, and depression.
  • Skin Health: An unbalanced gut flora can worsen acne, eczema, and skin inflammation.

Microbiota imbalances are often linked to an unhealthy lifestyle (stress, ultra-processed foods, lack of physical activity). Adopting a fiber-rich and varied diet is an essential first step towards a healthy microbiota!

Probiotics and prebiotics are the pillars of a balanced digestive system and strong immunity. A healthy gut microbiome influences not only digestion but also mood, energy levels, and even weight management.

By regularly consuming foods rich in probiotics and prebiotics and adopting good eating habits, you help your gut flora function optimally.

Your gut is your health ally – take care of it!

COLLAGEN AND HYALURONIC ACID: ALLIES FOR SKIN AND JOINTS.

Collagen and hyaluronic acid are two essential compounds for the health of the skin, joints, and connective tissues. Collagen is the body’s main structural protein, accounting for about 30% of total body protein. It ensures skin firmness and elasticity, bone strength, and the resilience of tendons and ligaments.

However, its production naturally decreases with age, leading to loss of skin firmness, joint pain, and increased bone fragility. Hyaluronic acid plays a key role in skin hydration and joint lubrication.

With aging, supplementation with collagen and hyaluronic acid can help slow down these effects and maintain overall tissue health.

Collagen: The Key to Firm Skin and Strong Tissues

What is Collagen?

Collagen is an essential protein that provides structure to:

  • The skin, giving it elasticity and firmness.
  • The joints and tendons, ensuring their strength and flexibility.
  • The bones and teeth, contributing to their strength.
  • Hair and nails, making them stronger and more resilient.

With age, collagen production decreases by about 1% per year from the age of 25, leading to:

  • Loss of skin elasticity, promoting the appearance of wrinkles and fine lines.
  • Weaker joints, which can lead to pain and osteoarthritis.
  • Reduced bone density, increasing the risk of osteoporosis.

Collagen: The Key to Firm Skin and Strong Tissues

What is Collagen?

Collagen is an essential protein that provides structure to:

  • The skin, giving it elasticity and firmness.
  • The joints and tendons, ensuring their strength and flexibility.
  • The bones and teeth, contributing to their strength.
  • Hair and nails, making them stronger and more resilient.

With age, collagen production decreases by about 1% per year from the age of 25, leading to:

  • Loss of skin elasticity, promoting the appearance of wrinkles and fine lines.
  • Weaker joints, which can lead to pain and osteoarthritis.
  • Reduced bone density, increasing the risk of osteoporosis.

Benefits of Collagen

For the Skin: Anti-Aging and Firmness

  • Reduces the appearance of wrinkles and fine lines by restoring skin elasticity.
  • Promotes skin hydration, preventing dryness and dull complexion.
  • Speeds up wound healing by supporting tissue regeneration.
  • Prevents skin sagging by maintaining skin structure.

Studies have shown that hydrolyzed collagen supplementation for 8 to 12 weeks improves skin elasticity and reduces wrinkle depth.

For Joints and Bones: Natural Support

  • Protects cartilage by slowing down its wear and promoting regeneration.
  • Relieves joint pain, especially in people with osteoarthritis.
  • Strengthens tendons and ligaments, reducing the risk of injury.
  • Improves bone density, preventing osteoporosis.

Athletes and older adults can benefit from collagen supplementation to maintain mobility and reduce joint pain.

Where to Find Collagen?

Collagen is naturally found in:

  • Bone broths and cartilage-rich meats.
  • Fish and their skin (a source of marine collagen).
  • The inner membrane of eggshells.

However, diet alone often cannot compensate for collagen loss due to aging. Supplementation with hydrolyzed collagen (collagen peptides) is an excellent option, as it is easily absorbed by the body.

Recommended Supplementation:

  • 5 to 10 g of hydrolyzed collagen per day for visible effects on skin and joints.
  • Combined with vitamin C, which stimulates collagen production and enhances absorption.

Hyaluronic Acid: Deep Hydration

What is Hyaluronic Acid?

Hyaluronic acid is a substance naturally present in the body, primarily in:

  • The skin, where it retains water and maintains elasticity.
  • The joints, where it acts as a natural lubricant.
  • The eyes, by promoting proper hydration.

Over time, hyaluronic acid production declines, leading to:

  • Drier, thinner skin, promoting wrinkle formation.
  • Loss of facial volume.
  • Increased cartilage wear, raising the risk of joint pain.

Benefits of Hyaluronic Acid

For the Skin: Hydration and Youthfulness

  • Improves skin hydration by retaining up to 1,000 times its weight in water.
  • Plumps the skin and smooths fine lines, giving a more youthful appearance.
  • Protects against external aggressions by strengthening the skin barrier.
  • Speeds up wound healing by promoting cell regeneration.

In cosmetics, hyaluronic acid is often used in serums and anti-aging creams for an immediate plumping effect.

For Joints: Essential Lubrication

  • Lubricates joints by reducing friction between cartilage surfaces.
  • Relieves joint pain by helping maintain movement flexibility.
  • Promotes cartilage regeneration by slowing down joint wear.

Hyaluronic acid injections are sometimes used to relieve knee osteoarthritis and improve mobility.

Where to Find Hyaluronic Acid?

Hyaluronic acid is found in small amounts in:

  • Bone broths and animal cartilage.
  • Certain seafood.
  • Fermented soy (natto).

However, for visible effects, supplementation is often necessary:
Recommended Dosage:

  • 100 to 200 mg of hyaluronic acid per day in supplement form.
  • Topically in cosmetics, through hydrating serums.

The combination of collagen + hyaluronic acid offers a synergistic effect for younger-looking skin and healthier joints.

Collagen and hyaluronic acid are essential molecules for overall body well-being. Over time, their decline leads to visible effects on the skin, joints, and bones.

To slow down these effects and maintain firm skin, flexible joints, and good mobility, it is recommended to:

  • Adopt a diet rich in collagen and hyaluronic acid.
  • Supplement in case of deficiency or increased needs.
  • Combine collagen with vitamin C to maximize absorption.

Taking care of your skin and joints from the age of 30 is an investment in your long-term health!

PROTEINS AND AMINO ACIDS: ESSENTIAL FOR ENERGY AND RECOVERY.

Proteins: An Essential Pillar for Health

Proteins are fundamental macronutrients for the proper functioning of our body. They are well-known in the sports world for their role in muscle building, but they are just as essential for non-athletes! Indeed, they contribute to many vital functions:

  • Repair and growth of muscle tissues
  • Production of enzymes and hormones
  • Support for the immune system
  • Maintaining satiety and weight management

Moreover, amino acids, which are the building blocks of proteins, play a key role in energy, recovery, and overall health.

What is a Protein?

Proteins are made up of amino acids, which can be categorized into two types:

  • Essential amino acids (EAA): The body cannot produce them, so they must be obtained through diet.
  • Non-essential amino acids: The body can synthesize them.

Among the essential amino acids, three are particularly important for muscle recovery: BCAAs (Leucine, Isoleucine, Valine).

Benefits of Proteins for the Body

1. Maintenance and Development of Muscle Mass

  • Stimulate muscle fiber synthesis, enabling growth and strengthening.
  • Prevent muscle loss due to aging or lack of physical activity.
  • Promote muscle recovery after intense exercise.

Older adults should ensure adequate protein intake to prevent sarcopenia (age-related muscle loss).

2. Energy Optimization and Recovery

  • Proteins contribute to the production of enzymes and hormones, regulating energy metabolism.
  • They help repair muscle fibers after exercise, reducing soreness.
  • They help prevent fatigue and muscle catabolism (muscle breakdown).

Athletes with intense activity levels need higher protein intake to avoid muscle loss and optimize performance.

3. Appetite Control and Weight Management

  • Proteins increase the feeling of fullness, helping control appetite.
  • They stimulate thermogenesis, promoting fat burning.
  • They help preserve muscle mass during a calorie-restricted diet.

A high-protein diet can aid in weight loss while maintaining an active metabolism.

4. Immune System Support and General Health

  • Proteins are essential for antibody production, boosting immunity.
  • They aid in wound healing and cell repair.
  • They are involved in skin, hair, and nail health.

Where to Find Proteins?

Proteins come in two forms: animal and plant-based:

Animal Protein Sources (complete, rich in essential amino acids):

  • Lean meats (chicken, turkey, beef).
  • Fatty and lean fish (salmon, tuna, mackerel).
  • Eggs.
  • Dairy products (Greek yogurt, cottage cheese, whey protein).

Plant-Based Protein Sources (combine for a complete amino acid profile):

  • Legumes (lentils, chickpeas, beans).
  • Whole grains (oats, quinoa, brown rice).
  • Nuts and seeds (almonds, walnuts, chia seeds).
  • Tofu, tempeh, and pea protein.

Combining grains + legumes provides a complete spectrum of essential amino acids (e.g., rice + lentils).

Amino Acids: Pillars of Energy and Recovery

Amino acids play a fundamental role in protein synthesis and muscle recovery.

1. BCAAs (Leucine, Isoleucine, Valine): Muscle Recovery and Energy

  • Stimulate protein synthesis and muscle growth.
  • Reduce fatigue and soreness after physical exertion.
  • Preserve glycogen stores, improving endurance.

BCAAs are particularly recommended as supplements for athletes and those looking to maintain muscle mass.

2. Glutamine: Recovery and Immunity

  • Improves muscle recovery after intense training.
  • Strengthens the immune system, especially after prolonged physical effort.
  • Protects the intestinal lining, promoting proper digestion and nutrient absorption.

Useful in cases of physical stress or overtraining.

3. Arginine and Citrulline: Performance Boost

  • Improve blood circulation, enhancing oxygen delivery to muscles.
  • Reduce fatigue and optimize endurance.
  • Stimulate the production of nitric oxide (NO), promoting muscle pump and performance.

Widely used in pre-workouts to enhance sports performance.

Protein and Amino Acid Supplementation: Who Needs It and How?

A balanced diet generally covers protein needs, but supplementation can be beneficial for:

  • Athletes, who have higher needs to support muscle growth and recovery.
  • Older adults, to prevent muscle loss and maintain strength.
  • Vegetarians and vegans, to avoid deficiencies in certain amino acids.
  • Those aiming for weight loss, to promote satiety and preserve muscle mass.

Recommended Dosage:

  • 1.2 to 2 g of protein per kg of body weight for athletes.
  • 1 g per kg of body weight for sedentary individuals.
  • BCAA: 5 to 10 g before or after training to optimize recovery.

Note: Excess protein intake may strain the kidneys in sensitive individuals. Proper hydration and a balanced diet are essential.

Proteins and amino acids are not just for athletes! They are essential for the proper functioning of the body, from muscle growth to tissue regeneration, as well as energy and immunity.

Adopting a protein-rich diet or supplementing with protein products helps to:

  • Optimize muscle recovery and performance.
  • Maintain healthy muscle mass, even with age.
  • Regulate appetite and promote weight loss.

Choosing the right protein sources and incorporating the right amino acids into your diet helps optimize energy and recovery!

Dietary supplements do not replace a varied and balanced diet, but they can play a key role in maintaining good health and optimal quality of life. Depending on your lifestyle, age, and specific needs, certain supplements can be valuable allies to:

  • Reduce fatigue and stress.
  • Improve immunity and digestion.
  • Preserve joints, skin, and brain health.
  • Support physical performance and recovery.

Before starting supplementation, it is recommended to consult a healthcare professional to tailor dosages to your needs. Taking care of your well-being is a long-term investment in your health!

COACH'S TIPS

  • Sport, beyond improving performance, is above all an excellent way to maintain good health. With suitable supplements or a balanced diet, it is possible to provide the body with everything it needs to reach its full potential.

  • As we age, it becomes increasingly essential to supply the body with the nutrients and elements necessary for its proper functioning. Metabolism slows down, muscle mass gradually decreases, and certain physiological processes become less efficient. A balanced diet, combined with appropriate supplements, can then play a key role in maintaining energy, mobility, and vitality. Taking care of your body by providing what it needs not only helps you stay fit longer but also improves your daily quality of life.

Yves Bondroit coach for QNT

Posted in: Our tips

Back to blog

Related posts

Blog navigation

Blog categories

View all categories

Popular posts

View all popular posts