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Lesson 5 of 5
Do you need supplements to exercise?
Direct answer: Most people don't. ICMR-NIN says most athletes can get the recommended protein through food alone and that consuming a lot of protein as supplement powders is not advisable. It also notes recent evidence suggests whey's branched chain amino acids (BCAAs) may increase the risk of certain non-communicable diseases. Ask your doctor before using any supplement.
What's in protein powders?
ICMR-NIN notes they're made from eggs, milk, whey or plant sources like soy, peas and rice, and may contain added sugars, non-caloric sweeteners and additives.
Can supplements replace meals?
No. ICMR-NIN's advice is food first: a balanced, varied diet.
Who should decide?
A doctor or dietitian, especially if you have a health condition.
FAQ
Are vitamins needed for exercise?
Only a doctor can say; a varied diet is the base.
What about pre-workout products?
Ask a doctor before using any.
Further reading
Sources
- ICMR-NIN Expert Committee, Dietary Guidelines for Indians-2024 (DGI 2024), nin.res.in/dietaryguidelines/pdfjs/locale/DGI_2024.pdf, Guideline 8, PDF p. 76 / printed p. 59 (protein powders, BCAAs); PDF p. 77 / printed p. 60 (athletes, supplement powders)
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Nutrition for an Active Life: all 5 lessons
General education, not medical advice.
Educational content, not medical advice. Checked against FSSAI and ICMR-NIN sources by Team Snactivate. For personal advice, consult a doctor or dietitian.