Dietary supplements for different sports

Dietary supplements for different sports: optimization of performance and recovery

1. Power sports (powerlifting, heavy athletics, bodybuilding): maximization of muscle mass and strength

Power sports make huge requirements for the body, demanding both maximum strength and power, and rapid recovery after intense training. Bads play an important role in supporting these processes.

1.1. Creatine:

Creatine is one of the most studied and effective dietary supplements for power sports. It acts in several ways:

• Increase in phosphocratin reserves: Creatine increases phosphocratin reserves in the muscles. Phosphocratin is a high -energy compound that is used to rapidly recovery ATP (adenosine triphosphate), the main source of energy for muscle contractions. An increase in phosphocratin reserves allows you to perform more repetitions with high intensity and delays the onset of fatigue.
• Hydratation of muscle cells: Creatine attracts water to muscle cells, which increases their volume. This can lead to an increase in strength and power. In addition, hydrated muscle cells synthesize protein better.
• Strengthening protein synthesis: Creatine can stimulate the synthesis of protein in the muscles, which contributes to their growth and restoration.
• Decrease in protein destruction: Some studies show that creatine can reduce the destruction of protein in the muscles after training.

Recommendations for use:

• Download phase (optional): 20 grams per day, divided into 4 doses, within 5-7 days.
• Supporting phase: 3-5 grams per day.
• Type Creatine: Monohydrate creatine is the most studied and economical option. Other forms (creatine hydrochloride, creatine eater Esther) do not have proven advantages.
• Reception time: You can take at any time of the day. Some studies show that taking creatine after training can improve its absorption.
• Side effects: Rarely – water delay, discomfort in the stomach.

1.2. Protein:

Protein is the main building material for muscles. It is necessary for the restoration and growth of muscle tissue after training.

• Wastein protein: It is quickly absorbed, ideal for admission after training, when the muscles need rapid recovery. Contains all the necessary amino acids.
• Casein: Slowly absorbed, suitable for admission before bedtime to provide the body with amino acids during the night.
• Soy protein: A plant source of protein is suitable for vegetarians and vegans.
• Complex protein: It contains a mixture of various types of protein, providing both quick and slow assimilation.

Recommendations for use:

• General protein consumption: 1.6-2.2 grams per kilogram of body weight per day.
• Reception after training: 20-40 grams of serum protein.
• Reception before going to bed: 20-40 grams of casein.

1.3. BCAA (amino acids with an extensive chain):

BCAA (leucine, isolacin, valin) are indispensable amino acids that play an important role in the synthesis of protein and muscle restoration.

• Decrease in protein destruction: BCAA can reduce the destruction of protein in the muscles during training.
• Acceleration of recovery: BCAA can accelerate muscle restoration after training.
• Reducing muscle pain: BCAA can reduce muscle pain after training.
• Protein synthesis stimulation (especially leucine): Leucin is a key amino acid that activates the MTOR, the main path that regulates the synthesis of protein.

Recommendations for use:

• Dosage: 5-10 grams to, during or after training.
• Amino acid ratio: 2: 1: 1 (leicin: isolacin: valin) – the most common and effective ratio.

1.4. Beta-Alanine:

Beta-Alanin is an amino acid that increases the level of carnosine in the muscles. Carnosine acts as a buffer, neutralizing lactic acid, which accumulates in the muscles during intense training.

• Delay in the onset of fatigue: Beta-Alanin can delay the onset of fatigue during training.
• Increase in endurance: Beta-Alanin can increase endurance during high intensity training.
• Increased strength and power: Some studies show that beta-alanine can increase strength and power.

Recommendations for use:

• Dosage: 4-6 grams per day, divided into several tricks.
• Reception time: You can take at any time of the day.
• Side effects: Paresthesia (tingling of the skin) is a common, but harmless side effect. It can be reduced by dividing the dose into several doses.

1.5. Citrullin Malat:

Citrullin Malat is a combination of amino acid citrulline and apple acid. It helps to increase the level of nitrogen oxide in the blood, which improves blood flow and the delivery of oxygen and nutrients to muscles.

• Improving blood flow: Citrullin Malat improves blood flow, which can increase the delivery of oxygen and nutrients to the muscles.
• Reducing muscle pain: Citrullin Malat can reduce muscle pain after training.
• Increase in endurance: Citrullin Malat can increase endurance during training.

Recommendations for use:

• Dosage: 6-8 grams 30-60 minutes before training.

1.6. Vitamin D:

Vitamin D plays an important role in bone health, immune system and muscle function.

• Strengthening bones: Vitamin D is necessary for the absorption of calcium, which strengthens the bones and reduces the risk of fractures.
• Improving muscle function: Vitamin D can improve muscle strength and function.
• Support for the immune system: Vitamin D supports the immune system, which is important for preventing diseases.

Recommendations for use:

• Dosage: 2000-5000 IU per day.
• Source: Sunlight, food (oily fish, eggs), dietary supplements.

2. Types of endurance (long distances, cycling, triathlon): optimization of energy and recovery

Endurance sports require long and intensive physical activity, which makes special requirements for the body. Bades can help optimize energy, endurance and restoration.

2.1. Caffeine:

Caffeine is a stimulant that improves concentration, reduces pain perception and increases endurance.

• Improving concentration: Caffeine improves concentration and attention.
• Reducing the perception of pain: Caffeine can reduce the perception of pain, which allows you to train longer and more intense.
• Increase in endurance: Caffeine can increase endurance, improving the use of fat as a source of energy.

Recommendations for use:

• Dosage: 3-6 mg per kilogram of body weight 30-60 minutes before training or competition.
• Source: Coffee, tea, energy drinks, dietary supplements.
• Side effects: Anxiety, insomnia, a rapid heartbeat.

2.2. Electrolytes:

During long -term training with then, electrolytes (sodium, potassium, magnesium, chlorine) are lost, which can lead to dehydration, muscle cramps and decrease in performance.

• Sodium: Supports hydration and regulates the balance of fluid in the body.
• Potassium: Participates in muscle contractions and transmission of nerve impulses.
• Magnesium: Participates in energy metabolism and muscle function.
• Chlorine: Regulates the balance of liquid and electrolytes.

Recommendations for use:

• Source: Sports drinks, electrolyte tablets, food (bananas, avocados, spinach).
• Reception: During and after training.

2.3. Iron:

Iron is necessary for the transfer of oxygen in the blood. Iron deficiency can lead to anemia, fatigue and decrease in performance.

• Oxygen transfer: Iron is a component of hemoglobin, protein in red blood cells, which transfers oxygen from lungs to tissues.
• Participation in energy exchange: Iron is involved in energy exchange.

Recommendations for use:

• Iron level definition: It is necessary to take a blood test to determine the level of iron and the need to take dietary supplements.
• Source: Food (red meat, liver, spinach), dietary supplements.
• Iron type: Helating iron is better absorbed.

2.4. Carbohydrates:

Carbohydrates are the main source of energy for muscles during endurance training.

• Fast carbohydrates (glucose, fructose): Provide a quick influx of energy.
• Slow carbohydrates (starch, oatmeal): Provide a long flow of energy.

Recommendations for use:

• Before training: Slow carbohydrates 2-3 hours before training.
• During training: Fast carbohydrates (gels, sports drinks) to maintain blood glucose levels.
• After training: Fast carbohydrates to restore glycogen reserves in the muscles.

2.5. Omega-3 fatty acids:

Omega-3 fatty acids (EPA and DHA) have anti-inflammatory properties and can improve recovery after training.

• Anti -inflammatory action: Omega-3 fatty acids reduce inflammation in the muscles after training.
• Improving the cardiovascular system: Omega-3 fatty acids improve the health of the heart and blood vessels.

Recommendations for use:

• Dosage: 1-3 grams per day.
• Source: Fish oil, linseed oil, chia seeds.

3. Team sports (football, basketball, volleyball): maintaining energy and reaction

Team sports require both endurance and explosive force, as well as a quick reaction and coordination. Bades can help maintain energy, improve the reaction and recover after intense training and games.

3.1. Creatine (cm section 1.1):

Creatine can improve explosive force and power, which is important for sprints, jumps and other quick movements in team sports.

3.2. Caffeine (see section 2.1):

Caffeine can improve concentration, reaction and reduce fatigue during games and training.

3.3. Beta-Alanine (cm section 1.4):

Beta-Alanin can delay the onset of fatigue and improve endurance during the intense periods of the game.

3.4. Carbohydrates (see section 2.4):

Carbohydrates are necessary to maintain energy during games and training. Quick carbohydrates can be used to quickly replenish energy, and slow carbohydrates to maintain a stable level of glucose in the blood.

3.5. Protein (cm section 1.2):

Protein is necessary to restore muscles after training and games.

3.6. Vitamin C:

Vitamin C is a powerful antioxidant that protects the cells from damage caused by free radicals formed during intense training.

• Antioxidant protection: Vitamin C protects the cells from damage.
• Support for the immune system: Vitamin C supports the immune system.
• Improving the assimilation of iron: Vitamin C improves iron absorption.

Recommendations for use:

• Dosage: 500-1000 mg per day.
• Source: Fruits, vegetables, dietary supplements.

4. Martial arts (boxing, MMA, judo): strength, speed and recovery

Martial arts require a combination of strength, speed, endurance and flexibility. Bades can help improve these qualities and accelerate recovery after training and battles.

4.1. Creatine (cm section 1.1):

Creatine can improve strength and power, which is important for shock and throws.

4.2. Beta-Alanine (cm section 1.4):

Beta-Alanin can delay the onset of fatigue and improve endurance during battles.

4.3. BCAA (see section 1.3):

BCAA can reduce the destruction of protein in the muscles and accelerate recovery after training and fighting.

4.4. Protein (cm section 1.2):

Protein is necessary to restore muscles and heal injuries.

4.5. Glutamine:

Glutamine is an amino acid that plays an important role in the immune system and muscle restoration.

• Support for the immune system: Glutamine supports the immune system, which can be weakened after intense training and battles.
• Muscle restoration: Glutamine can accelerate muscle restoration.
• Improving intestinal function: Glutamine can improve intestinal function.

Recommendations for use:

• Dosage: 5-10 grams per day.
• Reception time: After training or before bedtime.

5. General recommendations and warnings

• Consultation with a doctor or sports dietologist: Before taking any dietary supplements, you need to consult a doctor or a sports nutritionist in order to make sure their safety and effectiveness for your specific case.
• Product quality: It is important to choose dietary supplements from reliable manufacturers that guarantee the quality and cleanliness of their products.
• Individual reaction: The reaction to dietary supplements can be individual. It is necessary to carefully monitor your well-being and stop taking it if there are any side effects.
• Dosage: It is important to follow the recommended dosage indicated on the packaging of the product.
• Combination of dietary supplements: It is not recommended to combine a large number of dietary supplements without consulting with a specialist.
• Not replacing good nutrition: Bades should not replace full and balanced diet. They are only an addition to the diet.
• Doping control: Athletes participating in the competitions need to make sure that dietary supplements do not contain prohibited substances.

It is important to remember: The effectiveness of dietary supplements can vary depending on the individual characteristics of the body, the intensity of training, nutrition and other factors. Bades are not a magic tablet, but only a tool that can help optimize performance and restoration with proper use in combination with a competent training plan and nutrition.