Sporty Spices

Aishling Ryan

Working in fitness for years, the subject of supplements would come up time and time again.

Which protein powder is best? How many scoops of pre-workout do I need? New members stock up on an assortment of supplements before even stepping on the treadmill or lifting a weight.

We are bombarded with false or exaggerated advertising or drawn in by appealing claims: ‘contains 30g of protein’; ‘no sugar’; 'only 250 calories’.

Globally, the sports nutrition industry alone generates almost $63 billion.

But do we really need all these supplements? Will they really make a big difference to your training? The simple answer is no.

Most average everyday exercisers don’t need to add supplements if they eat a balanced diet, and it’s not as difficult as you think.

Just stick to whole-foods, not processed. Fill your plate with vegetables; add a small amount (a fist-full) of good quality protein and carbohydrates and a thumb-size portion of good fats. I get all my protein from plant-based sources.

If you’re eating like that most of the time, you won’t need the lotions and potions.

But how can I make my whole-foods meals taste delicious, if there’s no added sugar, salts or additives, I hear you say? Spices are the key.

We Irish emptying a load of salt and half a bottle of vinegar on our chipper was about as far as most of us got when it came to using spices when we were growing up.

But spices add flavour, and there are myriad health benefits associated with them.

There are hundreds of supplements claiming to aid with muscle recovery after workouts, but spices like turmeric and ginger do the same thing.

Instead of buying fat burners, use cayenne pepper. It does the same job; it creates heat in the body and increases calorie burning and fat metabolism.

Throw out your pre-workout supplements and just have a small, good quality black coffee. Why suffer from swallowing chalky pre-workout when coffee is a natural stimulant and tastes good too.

Rather than grabbing ‘no sugar’ protein bars that are packed with fake sweeteners and chemicals, try making your own using cinnamon, rolled oats, black beans and dates. Cinnamon improves insulin sensitivity, helping your body regulate blood sugar levels, which will keep you fuller for longer. You can freeze them and take them on the go instead of spending €4 on a bar that’s not even healthy.

Garlic, ginger, cloves, turmeric, black pepper, to name but a few, all have compounds in them that ward off inflammation, and with less inflammation, you will have fewer aches and pains during and after your workouts.

Using more spices in your cooking will not magically replace the need to exercise and eat better, but the health claims the supplement industry make on their products will not magically do that either.

So, you’re better off going for the cheaper and healthier option of adding spices and sticking to whole foods, and a little meal preparation ahead of time goes a long way.

Aisling Ryan is a member of Inklings Writing Group, who meet on Tuesdays at 11am and Wednesdays at 7.30pm in Annebrook House Hotel. All lovers of writers are welcome and the writing is frequently spicy.