Health and fitness: Hi Sir,

Is it necessary to take food supplements? If so, which ones do you recommend?  There is so many contradicting information online, having followed you and your body of work since 2008, your advice would be valuable. 

Thank you.

Jigme Penjor 

Hi Jigme,

I appreciate your trust in my work and me.

I prefer to educate people and hope to make a decision that makes the most sense to them, as I strictly adhere to individuality.


What is food supplement? 

Food supplement is a product that is designed to supplement nutrients such as protein, fibre, amino acids, and vitamins among others.

As you can see, it’s an extensive subject but I am quite certain you are referring to protein supplements, so let’s simplify it for you.

Whey protein supplement is the most readily available and used food supplements in the world of health and fitness today, rightfully so because it contains protein, which is the only nutrient that repairs and builds muscle.

Whey is a derivative of milk, when milk is dehydrated, what remains behind is whey, casein, fat and milk sugars.

So in essence whey protein supplement is basically dehydrated milk.

So, no matter what the food supplement companies and popular magazines claims, don’t buy their seductive promises. Don’t be lured by a muscular bodybuilder on their labels claiming that his or her secret to achieving that physique is that company’s product. It’s called marketing or in my words deception.

Is it necessary to consume protein supplement? 

Yes and No. It all depends on you. If finance is not a factor, I highly recommend using it right after training with an equal amount of sugar (table sugar/glucose/dextrose) if you are trying to gain muscle as it can be absorbed into your worked muscle in a matter of minutes, which food cannot do, as digestion of food takes its time and course.

But if you are on a budget like most of us, than I highly recommend you spend it where it matter most, spend it on the foundation, which is staring right at you. Buy whole eggs, chicken breast, lean red meat, and fatty fish. That’s where the answer to building muscle lies at a fragment of the cost you are about to spend on supplements.

It’s not all black and white. Protein supplement has its special place as well. For those who don’t like food, can’t consume it, or individuals with poor digestion and sensitive stomach, or for those that don’t have time to consume food, supplement is your answer. It provides versatility, convenience, and variety, and has a very long shelf life. So you can carry it conveniently. It is available in countless flavours, and it takes about five minutes to prepare and consume.

Lastly, beware of counterfeit, as food supplement companies are not prowperly regulated by organisation such as the FDA.

Tshering Dorji (three times Mr Bhutan winner), is a certified fitness trainer and specialist in performance nutrition


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