Every week I have clients ask me if they should take a particular supplement. It's a new, sparkly product with unmatched results, "clinically proven" and taken by all the pro's.
But often they're looking for the 1% performance gains without the solid foundations first. They take an expensive supplement, yet don't fuel training properly or under recover or eat crap on the weekends 🥂🤷🏻♀️
Today on Coffee & Questions I talked about a specific supplement that seems to be prolific in the endurance space at the moment. Modex.
I’ve had a number of people ask me about it recently so I thought it would be useful to share with you in case you’ve got a mate raving about the benefits or you already take it.
I’m going to explain what it is, and walk you through the process I go through when looking into a new supplement/product with the critical eye of an Advanced Sports Dietitian. I don't simply google it, read it's website or a blog.
On the Modex website, this is what they say it is:
"Modex® is a broad spectrum sports supplement, partly medicinal, predominately performance and recovery focused and a touch on general health and wellness. This is achievable through the unique properties of Pycnogenol, being a Potent Antioxidant, Anti-inflammatory Modulator, Nitric Oxide booster and a Collagen & Hyaluronic Acid regenerator. Consumed daily for general health and fitness or as a pre workout for exceptional training benefits."
Immediately I’m thinking this is a typical supplement company using big buzz words to impress its audience, without really giving you too much information.
What is it?
It's Pine Bark Extract - specifically Procyanidin compounds.
'Pycnogenol' is a patented formulation of pine bark extract, trademarked for the French formula
It's Also Known As
Pine Bark Extract, Pine Bark Procyanidins and Procyanidins
Procyanidins can also be extracted from grape seed, witch hazel bark and peanut skin
Claims to be:
So what does the research say?
I spent about half a day deep diving into the literature (not google) to look at the specific studies in the area and came up with a few conclusions:
So Very Quickly I Can See that
Is it safe?
It is HASTA certified which means a third party company has/is batch testing it for WADA prohibited substances– great!
But this does not guarantee it’s 100% safe. It is always the athletes responsibility with what they choose to put in their body.
My Final Thoughts
I talk about supplements as being the sprinkles on the icing on the cake🧁.
You need to lay a solid foundation with your day-to-day nutrition, the sponge, FIRST before decorating your cake. You'll actually have more performance GAINZ 💪🏼 (with a Z) from laying a solid foundation than the 1% sprinkles can provide.
Next, once you've made a great sponge base, you ice it with evidence-based, performance-enhancing Sports Nutrition Principles. Because you've got a wicked Sports Dietitian in your corner helping you nail the fundamentals😉
Once that area is nailed, only then do you have something for your sprinkles to stick to.
Most athletes start with Supplements first. Because it's almost easier to take simply take a supplement. However it can be expensive (Modex is $70/L!!), maybe dangerous, you run the risk of getting a doping violation and is it really effective?
How would you build a pyramid?
I hope that has helped those that have been asking me about Modex. But also for anyone looking at taking a supplement in general.
Ask yourself – is it safe?
Does it work/is it effective?
Is it going to benefit me?
are those dollars better redirected to a consultation with a Sports Dietitian to nail some of the fundamentals first.
If you need help nailing the foundations of your pyramid, here's how you can work with me 1 on 1.
If you're looking for a more cost-effective option, here's how you can get started NOW with one of my online courses