Supplements You Can Skip + Do You Really Need Protein Before Training?

The vitamin aisle is one of the most profitable sections in the supermarket. A lot of what’s sitting in your bathroom cabinet right now could be doing very little except costing you money.

This week on The Nutrition Couch, dietitians Leanne Ward and Susie Burrell go through the supplements worth your money and the ones you can probably leave on the shelf. They also unpack a new trial where more than half the participants put type 2 diabetes into remission in six months, review a freezer staple that beats most takeaway stir fries, and have a friendly disagreement about how much protein women really need before a workout.

Are you wasting money on supplements?
A recent article asked whether Australians are wasting their money on multivitamins, menopause supplements, probiotics, fish oil and kids’ vitamins. Leanne and Susie share where they agree, where they push back, and why the average Australian diet isn’t quite the “healthy, varied diet” the experts assume. You’ll hear which supplements genuinely earn their place and who needs them. They explain why so many menopause products don’t contain enough of the active ingredient to do anything, and the risk of stacking five products that all overlap. They also cover why a high price tag or a celebrity’s face on the bottle should make you more suspicious, not less. Plus Leanne’s simple label check for deciding whether a supplement is worth buying at all.

The program that put type 2 diabetes into remission
The RESET for Remission trial put adults aged 18 to 45 with early type 2 diabetes on a very low calorie meal replacement plan, alongside supervised strength and cardio training. At six months, 54% were in remission. Susie and Leanne talk through why the program was so strict up front and the side effects most participants experienced. They also look at why the weight loss was smaller than you might expect, and where GLP-1 medications now fit into the conversation.

Product review: Woolworths Asian Style Vegetable Mix
Six vegetables before you even get to the sauce, close to 5 grams of fibre per serve, and far less sodium than a takeaway stir fry. Leanne explains why this one gets a big tick and how to turn it into a 15-minute dinner. Susie makes her case for why frozen veg deserve a permanent spot in your freezer.

Listener question: 30 grams of protein before the gym, then 30 more at breakfast?
A listener following Dr Stacy Sims’ advice asks whether she’s getting her morning protein right. This one sparks a genuine debate between the hosts. Leanne clarifies what Dr Sims actually recommends before training, and Susie explains why she thinks many smaller women are overdoing protein. Both agree on the thing that matters most, which is your total intake across the day. And yes, you’ll finally find out what Susie means when she says “small women.”

If this episode made you rethink what’s in your supplement cupboard, share it with a friend who needs to hear it.

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