The best dietary supplement for athletes and active people

1. Protein and amino acids

1.1. Serum protein

Serum protein is one of the most popular dietary supplements among athletes. It is quickly absorbed, contains all essential amino acids and helps to restore muscles after training.

• Advantages:

  • Accelerates protein synthesis.
  • Supports the growth of muscle mass.
  • Convenient in use (cocktails, bars).

• Recommended forms:

  • Concentrate (WPC)-contains 70-80% protein.
  • Izolate (WPI) – up to 90% protein, a minimum of fat and lactose.
  • Hydrolysis (WPH) – pre -split protein for rapid assimilation.

1.2. Casein

Casein is a slow protein that provides long -term import of amino acids into the body.

• When to accept:
  • Before going to bed for night recovery.
  • During periods of long absence of food.

1.3. BCAA (amino acids with an extensive chain)

BCAA (leucine, isolacin, valin) prevent catabolism and accelerate recovery.

• Dosage: 5-10 g to, during or after training.
• Efficiency:
  • Reduce fatigue.
  • Reduce muscle soreness.

1.4. Glutamine

Glutamine maintains immunity and participates in the synthesis of protein.

• Dosage: 5-10 g per day.
• Benefit:
  • Accelerates the healing of microtrauma of the muscles.
  • Supports the intestines with intense loads.

2. Creatine

Creatine is one of the most investigated additives to increase strength and endurance.

2.1. Types of creatine

• Monohydrate – The most effective and affordable form.
• Hydrochloride (HCL) – It is better dissolved, but does not have proven advantages over monohydrate.
• Buffering (Kre-Killin) – declared as more stable, but studies do not confirm its superiority.

2.2. How to accept

• Loading phase (optionally): 20 g per day (4 doses of 5 g) for 5-7 days.
• Supporting dose: 3-5 g per day.

2.3. Effects

• Increases strength and power.
• Accelerates recovery.
• Increases endurance in high -intensity training.

3. Preventive complexes

Preventive additives increase energy, concentration and performance.

3.1. The main components

• Caffeine (100-300 mg) – Stimulates the central nervous system.
• Beta-Alanine (2-5 g) – Reduces fatigue.
• Citrullin Malat (6-8 g) – Improves blood flow and endurance.
• Taurin (1-3 g) – Supports energy exchange.

3.2. Choice recommendations

• Avoid products with excess stimulants.
• Check the dosage of active substances.

4. Omega-3 fatty acids

Omega-3 (EPA and DHA) reduce inflammation and support the cardiovascular system.

4.1. Sources

• Fish oil – The most common form.
• Krishye fat – Contains phospholipids for better absorption.
• Alga-Maslo – The vegan version.

4.2. Dosage

• Minimal: 500 mg EPA+DHA per day.
• Optimal for athletes: 1-3 g per day.

5. Vitamins and minerals

Intensive loads increase the need for micronutrients.

5.1. Vitamin D.

• Role: Supports immunity, strength and testosterone.
• Dosage: 2000-5000 IU per day.

5.2. Magnesium

• Role: Participates in the energy exchange and relaxation of muscles.
• Forms: Citrate, malate, glycine.

5.3. Zinc

• Role: Supports immunity and testosterone synthesis.
• Dosage: 15-30 mg per day.

6. Adaptogens

Adaptogens help the body cope with stress from loads.

6.1. Rodila is pink

• Effects: Increases endurance and reduces fatigue.
• Dosage: 200-400 mg extract.

6.2. Ashwaganda

• Effects: Reduces cortisol, improves recovery.
• Dosage: 300-600 mg extract.

7. Electrolytes

With intense training, important minerals are lost.

7.1. Sodium, potassium, magnesium

• When to accept:
  • With prolonged loads (running, crossfit).
  • In a hot climate.

7.2. Sports drinks

• Recommendations:
  • Avoid excess sugar.
  • Use isotonic with natural components.

8. Collagen

Collagen supports joints, ligaments and skin.

8.1. Types of collagen

• Type I and III – For skin and bones.
• Type II – For the joints.

8.2. Dosage

• For joints: 10-15 g per day.
• With vitamin C. – For better assimilation.

9. Melatonin

Melatonin improves sleep quality, which is critical for recovery.

9.1. Dosage

• Optimally: 1-5 mg in 30-60 minute to sleep.

9.2. Alternatives

• Glycin (3-5 g) – Improves falling asleep.
• L-theanine (100-200 mg) – Reduces anxiety.

10. Probiotics

Healthy microbiim improves immunity and absorption of nutrients.

10.1. The best strains

• Lactobacillus acidophilus – Support for immunity.
• Bifidobacterium long – Improving digestion.

10.2. Recommendations

• Take courses (1-2 months).
• Store in the refrigerator (for some forms).

11. Natural energy

Alternatives caffeine for long -term energy.

11.1. Guarana

• Action: Slow release of caffeine.
• Dosage: 200-400 mg extract.

11.2. Ginseng

• Effects: Increases endurance and cognitive functions.

12. Antioxidants

Reduce oxidative stress after loads.

12.1. Curcumin

• Dosage: 500-1000 mg with piperin for assimilation.

12.2. Astaxanthin

• Effects: Reduces inflammation and muscle pain.

13. Gainers

High -calorie mixtures for gaining mass.

13.1. Composition

• Carbohydrates (50-70%) – Maltodecostrin, oatmeal.
• Proteins (20-30%) – Wedeously, casein.

13.2. When to use

• With calorie deficiency.
• For quick recovery after training.

14. L-carnitine

L-carnitine is involved in energy exchange.

14.1. Forms

• L-carnitine L-Tartraet – The best bioavailability.
• Acetyl-L-Carnitine (Alcar) – for cognitive functions.

14.2. Dosage

• For fat burning: 1-3 g per day.

15. Beta-Alanine

Reduces acidification of muscles and increases endurance.

15.1. Dosage

• 3-6 g per day (divide into 2 doses).

15.2. Side effects

• Skin tingling (paresthesia) is harmless.

16. Citrullin Malat

Improves blood flow and endurance.

16.1. Dosage

• 6-8 g before training.

17. Testosterone booster

Natural additives to support the hormonal background.

17.1. TRIBULUS TERRISTRIST

• Action: Can increase LH (luteinizing hormone).

17.2. D-antiparaginic acid

• Dosage: 2-3 g per day in cycles.

18. Chondroprotectors

Joint protection at high loads.

18.1. Glucosamine and chondroitin

• Dosage: 1500 mg glucosamine + 1200 mg chondroitin.

18.2. MSM (methylsulfonymethane)

• Effects: Reduces joint inflammation.

19. Coenzim Q10

Supports energy exchange and cardiovascular system.

19.1. Dosage

• 100-300 mg per day.

20. ZMA (zinc, magnesium, vitamin B6)

Improves the restoration and quality of sleep.

20.1. Composition

• Zinc (30 mg)
• Magnesium (450 mg)
• Vitamin B6 (10 mg)

20.2. When to accept

• Before going to bed for better assimilation.

(Continuation follows with in -depth analysis of each dietary supplement, research, brands comparison and practical recommendations.)