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Overseas Health Insurance News: Supplements 'should be combined with healthy eating'

Athletic expatriates with international healthcare insurance who take supplements may wish to ensure they also maintain a healthy balanced eating regime.

Sarah Mills, a registered nutritionist with sarahmillsnutrition.co.uk, said these products are "not essential if a personalised diet is prepared".

However, they can help in "refuelling, recovery and maintaining muscle mass" when people continue training over a long period of time, she declared.

Individuals working out should be focused on eating foods that are low in fat and high in essential nutrients and carbohydrates, the expert claimed.

Protein is also useful as it supports muscle growth, but there is no benefit from increasing consumption of this above two grams per kilogramme of bodyweight.

"A positive energy balance" and enough food to "fuel the muscles with glycogen" are also required for exercise, Ms Mills asserted.

Ingestion of salads and vegetables ensures the body takes in an appropriate amount of vitamins and minerals, but "no single diet will fit everyone".

Sports and training regimes also have their own "unique nutritional demands", as does every individual, she explained.

Performance nutritionist and sports scientist Laurent Bannock noted only some supplement manufacturers have evidence to support claims made about the effectiveness of their products.

"Things like protein supplements, carbohydrate or energy supplements – creatine [and] amino acids" are "absolutely backed by science and do work", he declared.

However, many athletes have realised a lot of supplements on the market have no effect at all.

Instead, people training should maintain a good diet and keep healthy before they begin to examine the supplements available.

Carbohydrates, fats and proteins are all useful in different amounts for various tasks, the nutritionist declared.

There are products that are fast or slow releasing, which can "positively or negatively influence performance", he continued.

What supplements to chose and how often to take them "all depends on what you're going to do", Mr Bannock asserted.

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