BEWARE: Results like these can be enticing, but an overdose of protein can put stress on the liver and lead to kidney stones.

They are the lifeblood of elite athletes and body builders looking to push their bodies to extremes - but experts warn those looking for a shortcut to fitness with food supplements had better do their homework first.

Loading up on protein can put high stress on important organs, while supplements with caffeine or appetite suppressants can provoke other health issues, they warn.

Selasi Berdie, a human performance specialist at Body Science, said people should reduce the intake of dietary supplements if they're training only once or twice a week.

He said the body had to work harder to expel unnecessary supplements, and an overdose of protein, with unmatched training, would put high stress on the liver and urinary system.

"Supplements that contain really high levels of caffeine or even appetiser suppressant pills are a lot more dangerous than nutritional overdose. But worst case scenario, an overdose of protein can cause kidney stones."

However if you're doing intense exercise four-to-five times a week, such as cycling, running and heavy weight lifting, then the body will most likely demand more protein, enzymes and minerals than a healthy diet can easily supply, said Rachel Horscroft, exercise physiologist and nutritionist.

Horscroft said too much fresh protein in the form of meat, chicken and fish, could cause your body to become extremely acidic, leading to body fatigue, depressive tendencies and a drastic decline in your wellbeing.

"The tablets and powders are there for repair, as they come to use only once you've exercised. Don't load up, especially when you're sedentary or only slightly active," she said.

And it's not just a protein-overdose that causes the imbalance; even excessive exercise can hike the acid levels, hindering the body from getting optimum results.

THE GOOD GUYS



To compensate, Horscroft recommended a shot of wheatgrass on an empty stomach to rebalance the pH level of the body and make it more alkaline, and improve performance, vitality and energy levels.

"The body treats wheatgrass like real food - since it's cultivated in its most nutritious stage - and unlike taking synthetic vitamins, wheatgrass absorbs naturally and easily," she said.

Another supplement suitable for every lifestyle, blood type, fitness levels and diet, is a good quality Omega-3, said Dr Angus Pyke, spokesperson for Chiropractors' Association of Australia.

"When the ratio between Omega-6 and Omega-3 fats gets out of balance, the end result is an inflamed body. We are already consuming a lot of the former fat," said Pyke.

VITAMINS OR NOT?



The challenge, however, is to navigate for the good, the bad and the ugly from the minefield of vitamin and mineral supplements available on the shelves, so as to get best results.

Taking a multivitamin supplement with your breakfast doesn't sound life threatening, but even they need some careful evaluation said Horscroft.

"They can't be harmful, and neither can they be too useful. If the body doesn't need a particular nutrient, it would just excrete it out, especially the water-soluble vitamins like C, D and E. You think you need it, but in reality you're just wasting your money on unnecessary supplements," she said.

Horscroft said a full blood analysis was a useful tool to highlight deficiencies and accordingly stock up on supplements.

Pyke's advice is to simply read the labels while hunting for good quality supplements.

"Look at the ingredients in protein bars and shakes, if there are a whole bunch of things that you can't pronounce, then that's a concern. It should be very low in sugar - no artificial sweeteners," he said.

If you choose a flavour that promises hints akin to food items, then that's a trap. It takes extraordinarily large number of artificial products to create bars that taste like chocolate mousse, strawberry cupcakes and cookies and cream, warned Pyke.

Tablets and powders can't replace the synergy and life force in natural food and you should never use supplements as a replacement for real food, so make them a part of your diet instead of your only diet, said Pyke.