Dietrs for joints for athletes

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Bad for joints for athletes: a detailed guide for choice and application

I. Introduction: joints of athletes – a zone of special attention

High loads characteristic of professional and amateur sports have a tremendous effect on the musculoskeletal system, in particular, on the joints. The constant repetition of the same type of movements, shock loads, unnatural positions of the body and increased risk of injuries – all these are factors that increase the likelihood of damage and development of degenerative processes in articular tissues. Recovery after training takes more time, and the risk of chronic diseases, such as arthrosis, increases. That is why athletes need to pay special attention to the prevention and support of joint health. Biologically active additives (dietary supplements) for joints become an integral part of the diet of athletes striving for longevity in sports and preserving active life. However, the choice of the right dietary supplement is a difficult task, requiring an understanding of the composition, mechanisms of action and possible side effects.

II. The main components of dietary supplements for the joints and their action mechanisms

The effectiveness of the dietary supplement for the joints is determined by its composition and the ability of components to affect the key processes occurring in the articular tissues. The main components include:

• Glucosamine: It is an aminosahar, a natural component of cartilage.

  • The mechanism of action: Glucosamine serves as a building material for glycosaminoglycans (GAG), which are the main components of the cartilage matrix. It stimulates chondrocytes (cartilage cells) to the synthesis of proteoglycans, collagen and hyaluronic acid. It has a moderate anti -inflammatory effect.
  • Dosage: It is usually recommended 1,500 mg per day, divided into 2-3 doses.
  • Advantages: Reducing pain and stiffness in the joints, slowing the progression of osteoarthrosis, improving mobility.
  • Flaws: It can cause disorders of the gastrointestinal tract (nausea, diarrhea, constipation). Rarely – allergic reactions. It is contraindicated in allergies to seafood (if glucosamine is obtained from the shell of crustaceans).
  • Scientific research: Numerous studies, including meta-analyzes, showed the effectiveness of glucosamine in reducing pain and improving the function of joints in osteoarthritis, especially in the early stages. (Reginster Jy et al., 2001; Towheed TE et al., 2005). However, some studies have not revealed a significant effect (Clegg do et al., 2006).

• Chondroitin: It is sulfate glycosaminoglycan, also present in cartilage.

  • The mechanism of action: Inhibits enzymes that destroy cartilage fabric (matrix metal -propriets), and stimulates the synthesis of proteoglycans and collagen. It has anti -inflammatory and analgesic effects. Improves the viscosity of synovial fluid, which provides a better lubrication of the joint.
  • Dosage: It is usually recommended 800-1200 mg per day, divided into 2-3 doses.
  • Advantages: Reducing pain and inflammation in the joints, slowing down the destruction of cartilage, improvement of mobility.
  • Flaws: Disorders of the gastrointestinal tract (nausea, diarrhea) are possible. Rarely – allergic reactions. It can enhance the action of anticoagulants.
  • Scientific research: Many studies confirm the effectiveness of chondroitin in reducing pain and improving joint function for osteoarthritis (Hochberg MC et al., 2015). The combined use of glucosamine and chondroitin can have a more pronounced effect than the use of each component separately.

• Methylsulfonylmetan (MSM): Organic sulfur -containing compound.

  • The mechanism of action: It is a source of sulfur necessary for the synthesis of collagen and other proteins that form the basis of cartilage and connective tissue. It has an antioxidant and anti -inflammatory effect. Reduces muscle tension and cramps.
  • Dosage: It is usually recommended 1500-3000 mg per day, divided into 2-3 doses.
  • Advantages: Reducing pain and inflammation in the joints, improving mobility, acceleration of recovery after physical exertion.
  • Flaws: Disorders of the gastrointestinal tract (nausea, diarrhea) are possible. Rarely – skin rashes.
  • Scientific research: Studies show that MSM can be effective in reducing pain and improving the joint function for osteoarthritis (KIM LS et al., 2006). The combined use of MSM with glucosamine and chondroitin can enhance their effect.

• Collagen (Type II): The main structural protein of cartilage fabric.

  • The mechanism of action: Supports the structural integrity of the cartilage, ensures its strength and elasticity. Improves hydration of cartilage. It can have an immunomodulating effect, reducing autoimmune reactions directed against cartilage.
  • Dosage: Varies depending on the form of collagen (hydrolyzed, non -neutered). It is usually recommended 40 mg of non -reinatted collagen type II or 10 g of hydrolyzed collagen per day.
  • Advantages: Reducing pain and stiffness in the joints, improving mobility, slowing down the destruction of cartilage.
  • Flaws: Disorders of the gastrointestinal tract (nausea, diarrhea) are possible. Rarely – allergic reactions.
  • Scientific research: Studies show that type II collagen can be effective in reducing pain and improving joint function for osteoarthritis and rheumatoid arthritis (Crowley DC et al., 2009; Lugo JP et al., 2013). A non-aatured collagen type II (UC-II) can have a more pronounced effect than a hydrolyzed collagen.

• Hyaluronic acid: It is the main component of the synovial fluid.

  • The mechanism of action: Provides the viscosity and elasticity of the synovial fluid, lubricating the joint surfaces and reducing friction. It has anti -inflammatory and analgesic effects. It stimulates the synthesis of its own hyaluronan chondrocytes.
  • Dosage: Varies depending on the form of hyaluronic acid (oral, injection). It is usually recommended 80-200 mg per day orally.
  • Advantages: Reducing pain and stiffness in the joints, improving mobility, improving the quality of synovial fluid.
  • Flaws: Disorders of the gastrointestinal tract (nausea, diarrhea) are possible. Rarely – allergic reactions. Injections of hyaluronic acid can cause local reactions (pain, edema).
  • Scientific research: Studies show that hyaluronic acid can be effective in reducing pain and improving the function of joints with osteoarthritis (Belo Jn et al., 2017). Injections of hyaluronic acid usually have a more pronounced effect than oral intake.

• Omega-3 fatty acids (EPA and DHA): Polyunsaturated fatty acids contained in fish oil.

  • The mechanism of action: They have an anti -inflammatory effect, reducing the level of pro -inflammatory cytokines. Improve a lipid blood profile. They can reduce the risk of developing cardiovascular diseases.
  • Dosage: It is usually recommended 2-4 grams per day (total EPA and DHA).
  • Advantages: Reducing pain and inflammation in the joints, improving mobility, reducing the risk of developing cardiovascular diseases.
  • Flaws: Disorders of the gastrointestinal tract (fish belching, nausea, diarrhea) are possible. They can affect blood coagulation.
  • Scientific research: Studies show that omega-3 fatty acids can be effective in reducing pain and inflammation in the joints with rheumatoid arthritis and osteoarthritis (Goldberg RJ et al., 2007).

• Vitamin D: Fatable vitamin, playing an important role in bone metabolism.

  • The mechanism of action: Promotes the absorption of calcium and phosphorus necessary to maintain the health of bones and joints. Regulates the immune system.
  • Dosage: Varies depending on the level of vitamin D in the blood. It is usually recommended 1000-4000 IU per day.
  • Advantages: Maintaining the health of bones and joints, reducing risk of fractures, improving muscle function.
  • Flaws: In high doses, can cause hypercalcemia (increased blood calcium levels).
  • Scientific research: The deficiency of vitamin D is associated with an increased risk of development of osteoarthritis and other diseases of the musculoskeletal system (Zhang Y et al., 2014).

• Vitamin C: Water -soluble vitamin with antioxidant properties.

  • The mechanism of action: It is necessary for the synthesis of collagen, an important component of cartilage. Protects cells from damage by free radicals.
  • Dosage: It is usually recommended 500-1000 mg per day.
  • Advantages: Maintaining the health of cartilage, protection against oxidative stress, strengthening the immune system.
  • Flaws: In high doses can cause disorders of the gastrointestinal tract (diarrhea).
  • Scientific research: Vitamin C plays an important role in the synthesis of collagen and maintaining the health of connective tissue (Dephillipo NN et al., 2018).

• Curcumin: Active component of turmeric with powerful anti -inflammatory properties.

  • The mechanism of action: Inhibits pro -inflammatory cytokines and enzymes involved in the development of inflammation. It has an antioxidant effect.
  • Dosage: It is usually recommended 500-2000 mg per day. It is important to take curcumin with piperin (component of black pepper) to improve its absorption.
  • Advantages: Reducing pain and inflammation in the joints, improving mobility.
  • Flaws: Poor bioavailability (digestibility). It can cause disorders of the gastrointestinal tract.
  • Scientific research: Studies show that Kurkumin can be effective in reducing pain and improving the joint function for osteoarthritis (Chandran b et al., 2012).

III. Bad selection criteria for joints for athletes

The choice of dietary supplement for joints is an individual process that depends on many factors, including the sport, the intensity of training, the presence of injuries and chronic diseases. When choosing, the following criteria should be taken into account:

1. Composition: Carefully study the composition of the dietary supplement. It should contain components with proven effectiveness, such as glucosamine, chondroitin, MSM, type II collagen, hyaluronic acid, omega-3 fatty acids, vitamin D, vitamin C and turmeric. Pay attention to the form of components (for example, non -aatured collagen type II can be more effective than hydrolyzed).
2. Dosage: Make sure the dosage of the components corresponds to the recommended values. Do not choose dietary supplements with low dosages, as they can be ineffective.
3. Quality: Give preference to dietary supplements from well -known and reliable manufacturers who conduct quality control of their products. Look for quality certificates (for example, GMP – Good Manufacturing Practice).
4. Reviews: Study the reviews of other athletes and specialists about the dietary supplement. Pay attention to the side effects and the overall effectiveness of the product.
5. Output form: Dietary supplements for joints are available in various forms: capsules, tablets, powders, liquids. Choose the form that is most convenient for you.
6. Price: Compare the prices of various dietary supplements with a similar composition. Not always the most expensive dietary supplement is the most effective.
7. Individual needs: Consider your individual needs and body characteristics. If you have seafood allergies, avoid dietary supplements containing glucosamine obtained from crustacean shells.
8. Consultation with a specialist: Before starting a dietary supplement, consult a doctor or a sports nutritionist. They will help you choose the optimal dietary supplement and determine the dosage, taking into account your individual needs and health status.

IV. Recommendations for the use of dietary supplements for joints for athletes

To achieve the maximum effect of taking dietary supplement for joints, the following recommendations must be observed:

• Regularity: Take dietary supplements regularly in accordance with the instructions. The effect of the reception of dietary supplements is usually not immediately manifested, but after a few weeks or months.
• Combination with proper nutrition: Bades are an addition to the main diet, and not its replacement. Eat in a balanced, use enough protein, vitamins and minerals.
• Adequate hydration: Support the optimal level of body hydration. Water is necessary for the normal functioning of articular tissues.
• Regular physical exercises: Moderate physical activity contributes to the strengthening of muscles that support joints and improve blood circulation in articular tissues.
• Avoid overloads: Do not overload the joints with excessive loads. Follow the technique of performing exercises and give the joints enough time to restore.
• When side effects appear: Stop taking a dietary supplement and consult a doctor.

V. A review of popular dietary supplements for joints for athletes

The market presents a large number of dietary supplements for joints intended for athletes. Consider some of the most popular:

• Solgar Glucosamine Chondroitin MSM: A combined drug containing glucosamine, chondroitin and MSM. It is produced by Solgar, known for the high quality of its products.
• Doctor’s Best Glucosamine Chondroitin MSM: Another popular combined drug containing glucosamine, chondroitin and MSM. It differs in affordable price.
• Now Foods Glucosamine Chondroitin MSM: A similar combined drug from Now Foods.
• Jarrow Formulas Glucosamine + Chondroitin + MSM: A combined drug from Jarrow Formulas, known for the high quality of its ingredients.
• California Gold Nutrition CollagenUP: A drug containing hydrolyzed collagen, hyaluronic acid and vitamin C.
• NeoCell Super Collagen: The drug containing a hydrolyzed collagen type I and III.
• Osteo Bi-Flex: A combined drug containing glucosamine, chondroitin and Joint shield (patented mixture of plant extracts).
• Move Free Advanced: A combined drug containing glucosamine, chondroitin, hyaluronic acid and MSM.
• Garden of Life Wobenzym N: A drug containing enzymes with anti -inflammatory properties.

VI. Possible risks and side effects of bades for joints

Reception of dietary supplements for joints, like any other additives, is associated with certain risks and side effects. It is important to consider these risks and be careful when taking dietary supplements.

• Disorders of the gastrointestinal tract: The most common side effects of taking dietary supplements for joints are disorders of the gastrointestinal tract, such as nausea, diarrhea, constipation, bloating.
• Allergic reactions: Some people may have an allergic reaction to dietary supplements components. Symptoms of allergies may include skin rashes, itching, edema and throat, difficulty breathing.
• Interaction with drugs: Some dietary supplements can interact with the medicines that you take. For example, chondroitin can enhance the effect of anticoagulants (drugs that thin blood).
• Poor products: Poor dietary supplements containing impurities or improper dosage of components may occur on the market.
• Lack of proven effectiveness: The effectiveness of some dietary supplements for the joints is not scientifically proven.
• Individual intolerance: Some people may observe individual intolerance to individual dietary supplements.

VII. Alternative methods for supporting joints for athletes

In addition to taking dietary supplements, there are other methods of maintaining joint health for athletes:

• Proper nutrition: A balanced diet, rich in protein, vitamins and minerals, is necessary to maintain the health of articular tissues. Use products rich in collagen (for example, bone broth, gelatin), omega-3 fatty acids (oily fish), vitamin C (citrus fruits, berries) and vitamin D (eggs, liver).
• Regular physical exercises: Moderate physical activity contributes to the strengthening of muscles that support joints and improve blood circulation in articular tissues. Do exercises aimed at strengthening the muscles of the legs, back and press.
• Weight control: Excess weight has an additional load on the joints. Support the optimal weight to reduce the risk of joint diseases.
• Stretching and flexibility: Regular stretching and flexibility exercises help maintain joint mobility and reduce the risk of injuries.
• Exercise technique: Follow the correct technique of performing exercises to avoid overloads and joint injuries.
• Rest and recovery: Give the joints enough time to relax and recovery after training.
• Physiotherapy: Physiotherapeutic procedures (for example, massage, ultrasound, electrophoresis) can help reduce pain and inflammation in the joints, as well as improve their mobility.
• Acupuncture: Acupuncture can be effective in reducing joint pain.
• Taping: Taping (imposition of special skin tapes) can help maintain joints and reduce the load on them.
• Injections of hyaluronic acid or corticosteroids: In some cases, the doctor may prescribe hyaluronic acid or corticosteroid injections to the joint to reduce pain and inflammation.

VIII. Conclusion

Maintaining joint health is an important task for athletes striving for longevity in sports and preserving active life. Bad for joints can be a useful addition to a set of measures aimed at maintaining joint health. However, the choice of dietary supplements should be conscious and based on scientific data, individual needs and recommendations of a specialist. It is necessary to remember the possible risks and side effects of dietary supplements and be careful. In addition to taking dietary supplements, it is important to adhere to proper nutrition, engage in moderate physical exercises, control weight and give joints enough time to relax and restore.

IX. List of literature

• Belo JN, Bijlsma JW, Marijnissen AC, et al. Effectiveness of intra-articular hyaluronic acid in the treatment of knee osteoarthritis: a systematic review and meta-analysis. Semin Arthritis Rheum. 2017;47(1):12-23.
• Chandran B, Goel A. A randomized, pilot study to assess the efficacy and safety of curcumin extract in patients with knee osteoarthritis. Phytother Res. 2012;26(11):1719-25.
• Clegg DO, Reda DJ, Harris CL, et al. Glucosamine, chondroitin sulfate, and the two in combination for painful knee osteoarthritis. N Engl J Med. 2006;354(8):795-808.
• Crowley DC, Lau FC, Sharma P, et al. Safety and efficacy of undenatured type II collagen in the treatment of osteoarthritis knee pain: a 6-month randomized, double-blind, placebo-controlled study. Int J Med Sci. 2009;6(6):312-21.
• DePhillipo NN, Aman ZS, Kennedy MI, Begley JP, Moatshe G, LaPrade RF. Efficacy of Vitamin C Supplementation on Collagen Synthesis and Oxidative Stress After Musculoskeletal Injuries: A Systematic Review. Orthop J Sports Med. 2018;6(10):2325967118804544.
• Goldberg RJ, Katz J. A meta-analysis of the analgesic and anti-inflammatory effects of omega-3 polyunsaturated fatty acids for rheumatoid arthritis. Pain. 2007;129(1-2):210-23.
• Hochberg MC, Martel-Pelletier J, Monfort J, et al. Combined chondroitin sulfate and glucosamine for painful knee osteoarthritis: a multicenter, randomized, double-blind, non-inferiority trial versus celecoxib. Arthritis Rheumatol. 2015;68(1):98-107.
• Kim LS, Axelrod LJ, Howard P, Buratovich N, Waters RF. Efficacy of methylsulfonylmethane (MSM) in osteoarthritis pain of the knee: a pilot clinical trial. Osteoarthritis Cartilage. 2006;14(3):286-94.
• Lugo JP, Saiyed ZM, Lane NE. Efficacy and tolerability of an undenatured type II collagen supplement in modulating knee osteoarthritis symptoms: a multicenter randomized, double-blind, placebo-controlled study. Nutr J. 2013;12:11.
• Reginster JY, Deroisy R, Rovati LC, et al. Long-term effects of glucosamine sulphate on osteoarthritis progression: a randomised, placebo-controlled clinical trial. Lancet. 2001;357(9252):251-6.
• Towheed TE, Anastassiades TP, Shea B, Houpt J, Welch V, Wells GA. Glucosamine therapy for treating osteoarthritis. Cochrane Database Syst Rev. 2005;(2):CD002946.
• Zhang and,