What’s in the box?

Ranveer Singh promoting brands of supplements

1 Whey protein: Liquid remaining after milk has been curdled and strained

Who takes it: Male and female actors

What purpose does it serve: Bhargava: This supplement essentially helps actors maintain, or gain muscle mass by enabling them to meet their protein requirement. Actors like Shahid Kapoor, who are vegetarian, may turn to other sources, like pea, soy or plant-based derivatives, which also serve the same purpose.
Women consume it for the same purpose, but instead of looking bulky, they take it to develop a clean, muscular tone. They may consume one scoop compared to the two or three that men have. Everyone, right from an actor who does pilates to one who hits the gym, will take it.

Ryan Fernando, nutritionist and food coach

2 BCAA (Branched-chain Amino Acids): Essential amino acids. Supplements are consumed during the workout for energy

Who takes it: Male and female actors

What purpose does it serve: Fernando: They make up 35 per cent of the [skeletal] muscles. When about five to 10 grams are consumed during intense routines, they help in preventing acute muscle breakdown. Also, they prevent mental fatigue. Most actors are too tired to train after a long day of shoot. Thus, BCAAs address physical and mental fatigue, and prevent muscle loss.

3 Creatine monohydrate: Creatine is a naturally-occurring organic compound, primarily found in muscle and brain tissues

Who takes it: Male actors

What purpose does it serve: Bhargava: It gives male actors more power in the gym to perform heavy weight-lifting movements, and explosive exercises. It is safe and popular among actors, and indirectly helps in building muscle mass, because, with excess energy, people can push harder while training.

Representational images of Varun Dhawan

4 Glutamine: Reportedly the most abundant free amino acid in the body

Who takes it: Male and female actors

What purpose does it serve: Fernando: It is used as an anti-catabolic amino acid, which prevents muscle loss. I would recommend glutamine [over protein] sometimes, because the latter [includes more calories]. Female actors, specifically, demand a flat tummy, so, this is preferred. Sixty per cent of [our] muscle comprises glutamine.

5 Other supplements for the skin: Vitamin C, E, B12, Omega 3, zinc biotic, Glutathione

Who takes it: Male and female actors

What purpose does it serve: Bhargava: They are typically taken for the general well-being. Zinc biotic is recommended if one is losing hair, Glutathione supplements are antioxidant, and hence prevent ageing and pigmentation. A supplement like Omega 3 can't be availed unless you consume [only specific foods]. So, that is recommended.

6 Collagen: Protein abundantly present in the human body

Who takes it: Male and female actors

What purpose does it serve: Fernando: They are building block of skin and ligament tissues. Collagen helps improve elasticity, hydration, suppleness, and prevents hyper-pigmentation. Actors as young as 18 consume it. Skin tissues tend to show improvement with this [supplement].

20
Approximate number of grams of protein in 1 scoop of whey

Experts speak

Dr Siddhant Bhargava, Fitness, nutritional scientist

Can one meet his daily requirements without supplements?
Bhargava: In a well-rounded diet, micro and macro-nutrients can be availed in the needed proportion. While you can meet your protein requirement through food, it is a tough job to do so. Supplements hence help you seamlessly consume as much as is needed by the body.

Fernando: It shouldn't be looked at as a [convenient way to justify] nutritional indiscipline. There's a humongous amount of strain on an actor's body, given their shooting and training regimes. Supplements make things convenient for them. But, for the layman, a tailored diet is preferred.

Also Read: Arjun Kapoor's bootcamp video will inspire you to start your fitness journey

Are they detrimental to one's health?
Bhargava: Certain drugs, diuretics, and steroids can be. Supplements are not.

Should the layman consume them?
Fernando: When referring to things like steroids, not supplements, ill-informed trainers recommend them. If a client is indisciplined with the diet, and constantly nitpicks for being unable to achieve the desired result, the trainer may [feel pressurised] to recommend them. But, think about why your family doctor won't recommend a weight-loss pill or steroids. It is because they know it's not [safe].

Bhargava: Consuming supplements is not compulsory, but is important sometimes. When you take a medication prescribed by a doctor without fear, why fear a supplement suggested by an expert?

What proportion of actors consume them?
Bhargava: All of them.

Supplements must only be consumed on the recommendation of a doctor or certified professional

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