First let’s understand that they are completely natural products, specially formulated to help maintain joint mobility and efficiency.

What is Glucosamine?

Glucosamine sulphate is a naturally occurring amino acid necessary for the production of connective tissue in the body, which is important for the maintenance of efficiently functioning joints and muscles.   The major function of Glucosamine is to stimulate the manufacture of soft connective tissue that makes up the tendons, ligaments and cartilage.

What is Chondroitin?

Chondroitin is one of the major structural components of cartilage, tendons and bones.  It is a long chain sugar, which attracts fluid into the proteoglycan molecules (a sort of liquid magnet) and helps Glucosamine to form.  Chondroitin has been shown to protect the cartilage against attack from ‘cartilage busting’ enzymes.

Used together High Strength Glucosamine & Chondroitin can:

 ·      Enhance cartilage repair and improve joint function

·      Provide lubrication between synovial membrane & cartilage

·      Inhibit enzymes that degrade cartilage

·      Reduce joint pain

·      Reduce inflammation of the membrane lining a joint

Dosage and effectiveness

Most manufacturers recommend 2 tablets per day taken with water.  The Fitness Consultancy position is to “load” with this dosage for ten days, and then take on a maintenance dose of 1 tablet per day.

Trials on Glucosamine show that most people notice some difference in about two weeks, but it can take longer (up to 3 months) to become fully effective.

The FC Take on Nutrition, Diet and Supplements 

There is always a moment in working with a new client  - whether a weekend warrior, an elite athlete or someone just getting a bit fitter – when the subject turns to supplements.  

So let’s get the Fitness Consultancy position on nutrition in general, and supplements in particular. 

First, it is not just what you eat, but when.  It is established that after exercise there’s a need to restore muscle glycogen supplies promptly i.e. within half an hour.  This not only prevents a deterioration in base energy supplies, but stops the breakdown of proteins.  So you should aim to take in something immediately after training.  It doesn’t have to be exotic or over-abundant.  A banana, a handful of dried fruit and nuts, an apple or a pear is sufficient. Even a jam sandwich would help - no butter please ! 

Then don’t skimp on the next meal.  Try to get that in within 90 minutes of the above snack.   If you can’t get a meal then take some more fruit or a Powerbar (sports nutrition snack).  

Also consider re-hydration.  In the training sessions we stress the need to take fluid on-board.  Ideally this should be an isotonic carbohydrate drink.  Good proprietory brands are Lucozade Sport or Gatorade. 

 However, if you want a cheap easy and equally efficient home drink then take a half litre bottle and half fill with a fruit juice of your choice (juice not squash !) add another half of water, a pinch of salt and a teaspoon of brown sugar, or better still honey, and you have a great substitute.  Sip that during training and you will slow down glycogen deficiency.

BUT make sure that you are comfortable with the mix - don’t make yourself sick. 

Also look at your usual fluid intake.  Most of us don’t take enough water on board.  Get into the habit of taking a glass of water (better two) on rising and before going to bed.  And try to grab at least another couple of glasses during the day.  

Tea and coffee are okay - indeed you can make a good case for drinking either on anti-oxidant grounds - but they are diuretics (they make you pee) and therefore tend to de-hydrate a body.   

Moreover if you take them within an hour of eating you will compromise the uptake of nutrients from the food.  For example: iron absorption can be reduced by up to 80%. 

So then comes that question of supplements.  Our view is that the level that most people train they are not necessary. If you are eating a good, well-balanced diet, with plenty of fruit and vegetables, you will not benefit from supplementation. 

There is a caveat: We would recommend most people (in the UK) to take on board additional vitamin C in the winter to boost the immune system.  A 500mg tablet every other day is a good preventative dose.   

As the intensity of training increases then there might be a case for supplementation. However, this does not compensate for a rubbish diet and again we would urge anyone considering supplementation to first look at their food intake. 

Having said that, in a lot of food supplied today the vitamin and mineral content is reduced because of mass-production methods of farming. This is why more and more members of the public are buying supplements from Boots et al.  With athletes the need is even greater. 

So we tend to recommend multi-vitamins, minerals and essential oils on three days a week.  Not more frequently, because if the body can’t store these nutrients you’ll simply pee most of them away.   

Now the serious athletes always mention “creatine”.  Creatine is an amino acid, which occurs naturally in the body.  It is manufactured by the liver, kidneys and pancreas and most people produce up to 2g a day.  Small amounts may also be consumed.  Lean beef and pork and fish such as tuna, salmon and cod contain up to 3g per pound.   

However at high work rates it is difficult for the body to extract sufficient creatine from the food fuel.  Hence the rush towards ‘creatine loading’. What this supplement provides is additional supplies to the body’s ability to make natural creatine - the core element of energy.  

This means that recovery from exercise is enhanced, and energy levels during exercise are prolonged.  The result is a capability for more intense exercise programmes. 

We have a lot of experience with it, but even so take a cautious approach.  The fact is that unless you are training hard a couple of hours a day for at least five days a week then you are wasting your time taking creatine.   

But above that level of training and there is a very good case to be made.  However, be wary about the manufacturer’s claims and dosages - they are in the business of selling creatine ! 

Another supplement we have used with good results is Glucosamine.  This is an amino acid that is vital in stimulating growth and repair in joint tissue.  With the extra stress and leverage that athletes continually place on their joints this provides a useful prophylatic against injury.  It is more effective when combined with the sugar compound, Chondroitin. 

But don’t expect immediate results.  It usually takes about three months before there are any discernible benefits.

Again, we emphasise, these are naturally occurring substances and supplementation is an assist to the body’s own manufacturing mechanism. 

There are of course many other supplements that may be taken.  G&C are particularly beneficial for older people.  Vitamin D is highly recommended for people with any form of neurological deficit.  Iron may well be prescribed during pregnancy or in cases of anaemia. 

But in general, avoid the tabloid or training mag. hype, and follow the science.   

David Heard

The concept of David Heard, chief executive and founder, is to offer both his and his colleagues’ vast experience and expertise in various fields, in a unique cross-pollination of skills across a wide range of health and fitness delivery.

So weight management and nutritional advice is drawn from the experience of working with high-performance professional athletes, as well as the morbidly obese. Rehabilitation for people with disabilities uses the same techniques of muscle isolation that might be applied to elite sportsmen and woman, but specifically adapted. Specialist programmes for an ageing population are the result of research and hands-on experience. While motivation and performance across all sectors are enhanced by the sports and life coaching skills that reside in the team.

Included in the portfolio are: elite One to One personal fitness coaching; weight management and nutritional consultancy; sports injury and specialist paralysis rehabilitation; and project AgeX - fitness prescription for the Over 50’s.

The professional sport flagship is Team Fitness, which provides specialist strength and conditioning coaching for professional sportsmen and women, and top teams across a whole variety of sports from football and Formula 1, track and field, through golf, cricket and high endurance events.

With all forms of health and fitness specialities covered, there is something here for everyone. From the private individual looking to shape up – gain or lose weight, get fitter, get healthier, eat well and better - through top level sporting organisations requiring a full-on full-time strength and conditioning service, to a senior citizen looking to regain some strength, flexibility and mobility. All are delivered not only with an innovative, scientific and experiential based range of abilities and insights, but also with humanity, commitment and caring.

The Fitness Consultancy is a unique combination of skill, experience and application, now available to assist you in achieving your fitness goals, aims and ambitions.