Nutritional tables on products may list percentage of RDI (referenced daily intake), which are based on RDAs (recommended daily allowances) established during wartime in the 1940s to monitor the minimal requirements for people on food rations. As the world has evolved and as our professions have become more sedentary, we are all guilty of over-eating certain food groups and under-consuming the minerals and nutrients our bodies crave.

The FDA’s daily referenced values suggest people over four years old eat approximately 2,000 calories per day, comprised of the following: 300g carbohydrates, 65g fat, 50g protein. The problem with this is that 300g of carbs is a lot for an office worker and 50g of protein is very low, not enough for active gym-goers. Protein keeps you feeling full and helps maintain more consistent blood sugar levels. Importantly, it’s essential for maintaining muscle mass for increased metabolism. The best amount of daily protein to consume is 1.5 to 2g per kilogram of bodyweight. Protein also contains the same amount of calories per gram as carbs, but is less likely to be stored as fat. A protein powder can supplement the extra protein required. Plus, a lot of powders contain additional vitamins and minerals so it’s win-win.

Most people take a multivitamin, such as Centrum, once a day. They release everything at once, and if you don’t use it, you flush it out – especially if you drink a lot of coffee. Multis are also guilty of using the cheapest source of vitamins, which sometimes isn’t very effective. An example of this is magnesium. Most multis use magnesium oxide, which is great for digestion and the intestines, but poor for skeletal muscles. It won’t stop you cramping. Likewise, calcium carbonate (like chalk) is very cheap but not as effectively absorbed as calcium citrate.

So what vitamins and minerals should you take? Vitamin A, D, E, K along with omega 3, 6 and 9 are all fat soluble. A and E are great antioxidants which are important, considering all the free radicals in the local food. Vitamin D will help with bone strength, whilst K helps blood clotting. A B complex containing B1, B2, B3, B6 and B12 will aid brain function and help you deal with stress. Combine these with vitamin C, which helps the immune system and exercise recovery. Try and break up your vitamin intake throughout the day – take some at breakfast and then again in the evening. That way you’ll have better consistency in your vitamin levels throughout the day.

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