Health Benefits of Nutritional Supplements


The importance of nutrition for human health has long been recognized. Prior to 1960, interest in this field focused primarily on the etiology and prevention of acute nutrient deficiency diseases, such as scurvy, rickets, and pellagra. Some 50 essential nutrients (vitamins, minerals, antioxidants, cofactors, essential amino acids, and essential fatty acids) were identified, and recommended daily intakes for those essential nutrients were developed. These recommendations, in turn, proved valuable in eradicating acute nutrient deficiency diseases.


During the past 23 years, attention has shifted to the role of diet and nutrition in the pathogenesis of chronic degenerative diseases. Heart disease, some cancers, osteoporosis, type II diabetes, and macular degeneration are well-known examples of diseases with die- tary risk factors, and research is currently underway on many more nutrient-disease in- teractions. Unfortunately, these associations are difficult to study, in part because of the timeframes involved. Chronic degenerative diseases develop over decades (or lifetimes), and it is extremely difficult to conduct research programs spanning more than several years in length. Nevertheless, advances in epidemiological and clinical research have uncovered a great deal of information about the impact of diet and nutrient intakes on long-term health.

Over the past decade, science and healthcare researchers have paid increasing attention to the role of nutritional supplements as possible dietary components with roles in preventing and treating chronic disease.

Hundreds of scientific studies have been conducted and published, each spanning a broad range of potential health issues. These studies have employed a wide variety of methodologies and they have produced both positive and negative results. In some areas such as the role of calcium and vitamin D supplements in slowing the progression of osteoporosis, or the role of folic acid supplements in preventing certain birth defects – results have been largely consistent, and these nutrients have become an accepted part of modern healthcare practices.

In other areas (e.g. the role of antioxidant supplementation in preventing heart disease), results have been less consistent, and firm conclusions remain controversial.


The following is an enumerative bibliography of peer-reviewed research examining pos- sible health benefits of nutritional supplements and functional foods. This list is not ex- haustive. Papers have been selected on the basis of scientific merit and relevance to the field, regardless of whether positive or negative results were obtained. Our objective in compiling this list is to provide readers with a good cross-section of recent scientific lit- erature, with hopes of contributing to a better understanding of the current state of nu- tritional research.

For convenience, references have been sorted by health issue:

  •   Cardiovascular Health
  •   Cancer
  •   Bone and Joint Health
  •   Healthy Pregnancies and Healthy Babies
  •   Immune Function
  •   Healthy Vision
  •   Other


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Fitness Supplement

Fitness protocol …..there’s no muscle without sweat, discipline and commitment to the workout program. However, as time went by, exercise is just one aspect of good shape and overall health: diet and recovery time also play a major role in fitness results.

What is the right supplement to choose that can support maintaining  our fitness goals ?

Fat loss : fat burner, Dark sugar free chocolate, Vitamin C 1,000mg and BCAA

Strength : BCAA, Amino Acid, Magnesium, Zinc, B complex

Endurance | Optimum fitness : BCAA, Magnesium, Zinc, B complex, Vitamin C 1,000mg

Gain ‘MUSCLE : Whey protein, Creatine, Magnesium, Zinc, B complex


How about :

Whey protein : Proteins are macronutrients that participate in the buildup of bones, muscles, skin, blood, hair, teeth and nails. In the periods of increased physical stress, your body will need more protein to cope with added pressure and thrive with every new move. A great snack or light meal alternative, protein drinks made with whey powder are usually consumed after the workout to prompt muscle repair and growth. You can get your whey protein supplement in either the isolate form (which is more efficient and faster to absorb) or as concentrate (a more affordable alternative).

Creatine : A nitrogenous organic acid normally produced in the organism, creatine hydrates and fuels the muscles, allowing the body to keep up its intensity during a series of quick explosive movements and promptly recover after a tough exercise regimen. For added anaerobic endurance, improved muscle responsiveness and strength and minimal post-training muscle soreness and damage, most resistance athletes use creatine before and/or after the workout.

BCAA’s : BCAA’s (branched chain amino acids) are essential acids which the body does not produce on its own but still needs them for tissue repair and buildup. The complete BCAA list includes histidine, isoleucine, leucine, lysine, methionine, phenylalanine, tryptophan, valine and threonine and you can get these from protein-packed foods. If you want to make gym sessions an integral part of your everyday life, you should invest in a quality BCAA supplement (pills, tablets, powders or drinks), just to stay on the safe side.

Fitness tip : Analyse your workout plan, calculate daily nutrition requirements and examine content labels on supplement bottles.

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How to get rid of muscle soreness

what does a fitness guru do to bounce back as fast as possible from soreness ? Here are the most effective methods :

  1. Hot-Cold Contrast Showers: These increase blood flow and help to shuttle inflammation out of muscle. Just take a 5 minute shower, and alternate between 20 seconds cold and 10 second hot.
  2. Curcumin: In high doses, this tasty ancient Indian spice is actually a potent anti-inflammatory. Take over a gram a day for several days after a really hard workout.
  3. Massage:  after a very hard workout or race, make an exception. Just one good massage can make an enormous difference, and is far more effective.

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How much protein do we need after workout ?

Back when I was a bodybuilder, I used to think that the more protein I ate after a workout, the better it was.

New research suggests that not only does excess post-workout protein not really do you any extra good, it might actually be bad for you.

In the study “Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise,” researchers looked at the effects of ingesting 0, 10, 20, or 40 grams of whey protein isolate immediately after a weight training workout.

It was found that when it comes to muscle building and muscle recovery, 20g of protein post-workout seems to be the sweet spot. And 40g simply results in increased ammonia production due to higher protein breakdown rates – and all this extra ammonia has to be cleaned up and filtered by your kidneys, putting undue stress on these precious organs.

Approximately 20g of protein can be had from a couple of large eggs, or a 6-8oz portion of beef, chicken or fish, or a couple of scoops of whey protein, or a handful of seeds and nuts combined with a bowl of an amino acid rich grain such as quinoa. So don’t overdo it! More isn’t always better.

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The 8-Minute Fat Loss routine

Have you ever tried incorporating  something called “Tabata training” into your routine? If you want to learn how to lose fat fast with just 8 minutes of exercise, then you’ll need to be familiar with this style of training.

Tabata sets, which are appropriately named after Dr. Izumi Tabata, involve 4 minutes of intense exercise. During those 4 minutes, you alternate between 20 seconds of your maximum effort and 10 seconds of complete rest.

you can do a number of exercises with Tabata training – including jump squats, push-ups, sprints, cycling, elliptical – for example. They key is to go as hard as you can possibly exercise during the 20-seconds-on and then rest for the 10-seconds-off. Tabata training is not only a great way get a better body fast, but it will also significantly boost your metabolism and improve both your aerobic and anaerobic (sprint-style) cardiovascular and muscular endurance.

In fact, in Dr. Tabata’s 1996 study, published in the journal of Medicine & Science in Sports & Exercise, subjects improved their fitness by 28% after just 6 weeks of training, with 5 days of Tabata sets each week.

Are you ready now ?

Step #1: Begin your workout with a single 4-minute Tabata set that “warms up” your entire body and works nearly every muscle group. This can be accomplished with exercises such as burpees, squat to overhead press, or dumbbell walking lunges. The key is to burn as many calories and work as many muscles as possible in that short 4-minute time frame.

Step #2: After you’ve finished that first Tabata set, take a breather if you need it (which you probably will if this is your first experience with Tabata training!). Rest for 1-2 minutes. Then, as soon as you’re ready, do another Tabata set, but this time, focus on the one trouble spot that you really want to work.

For example, in Step 2, you could do:

  • Narrow-grip push-ups to work the back of your arms (triceps)
  • Overhead presses to work your shoulders
  • Mountain climbers to get a flat stomach
  • High step-ups to work your butt
  • Dumbbell incline chest presses to work your upper chest

The list goes on and on, but you get the idea. That second set is your chance to laser target a specific area you want to change on your body.

Note;  if you have more than 8 minutes to spare and you want even better results, I’d recommend you include a good warm-up and cool-down into your workout.

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