YOUTH IN FOCUS: Dear Tshering,

I see many people at the gym consume supplements of various kinds. Is it an absolute necessary? Many of them claim to have built a good physique. However, is it safe?


21 years old.

Hi Jamyang,

There is everything we need in the nature.

But, food should always be the backbone of any nutrition approach.

Supplement is not really necessary unless you are competing in some sport at an elite level.

The real question is whether we are able to consume all of the food we need in the correct quantity consistently to meet the demands of your personal health and fitness goals.

In my experience and knowledge, there are only a very few who can. The rest are unable to do so because of profession, health condition, lifestyle, time constraint, taste and preferences.

That’s where supplements of various kinds come into play. So, depending on your personal lifestyle and health goals, a certain supplement may or may not be of use.

Most supplements are natural and safe for consumption.

Top three supplements that I recommend:

1. Whey protein isolate:

This, in my opinion, is the best quality protein in supplement form to be comsumed right after an intense physical exercise to help resynthesise broken down muscle tissue.

2. Casein protein:

A slow digesting protein, excellent for individuals trying to lose fat while on a calorie restricted diet; and also a great choice to replace meals with.

3. Glucosamine, chondroitin and MSM:

Tip of the week:

“Seek no further than FOOD as the most potent source of nutrition for any health and fitness goala”

This is the perfect supplement to relieve joint pain and inflammation. They also help support and strengthen connective tissue and joints. I highly recommend this to anyone experiencing joint pain. It should also be a part of every competitive athlete’s nutrition.

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


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