How to choose the right dietary supplement for athletes

How to choose the right dietary supplement for athletes: full management

I. Understanding of dietary supplements: Fundamentals and classification

1. What is dietary supplements and how do they differ from drugs? Biologically active additives (dietary supplements) are concentrates of natural or identical to natural biologically active substances designed for direct consumption with food or introduction into food. They are produced in various forms (capsules, tablets, powders, fluids) and are designed to complement the diet, maintain the body’s functions and strengthen health. Unlike drugs, dietary supplements are not intended for the treatment, diagnosis or prevention of diseases. They are rather considered as tools for maintaining health and optimizing physiological processes. The key difference is in the process of registration and control: the medicines are held strict clinical trials to confirm efficiency and safety, while dietary supplements are subject to less stringent requirements, focusing on the safety of the food product, and not on proven therapeutic efficiency. This means that dietary supplement manufacturers are not required to provide convincing evidence of clinical efficiency, although they must guarantee the safety of products.

2. Classification of dietary supplements for athletes by functions: The classification of dietary supplements allows athletes to choose products that meet their specific needs and training goals. Here are the main categories:

   • Protein supplements: Designed to increase protein consumption necessary for the restoration and growth of muscles. They include serum protein (quickly absorbed), casein protein (slowly absorbed), soy protein (plant source), egg protein (high quality), and protein mixtures. The choice depends on the reception time (serum after training, casein at night) and individual preferences (vegetarianism, allergies). It is important to pay attention to the percentage of protein content in a portion, the amino acid composition and the presence of additional ingredients (for example, vitamins or enzymes).
   • Amino acids (BCAA, Glutamin, Arginine): BCAA (leucine, isolacin, valin) play an important role in protein synthesis and muscle restoration, reduce muscle pain after training. Glutamine helps restore after intense loads, supports the intestinal immunity and health. Arginine is involved in the synthesis of nitrogen oxide, improving blood flow and muscle nutrition. Forms of release vary from powders and capsules to liquid solutions. The dosage and time of admission depend on the intensity of training and individual characteristics of the body.
   • Creatine: Increases phosphocratin reserves in the muscles, providing energy with high -intensity loads. Increases strength, power and muscle mass. The most common form is creatine monohydrate, which proved its effectiveness and safety. Other forms (creatine eSter, creatine hydrochloride) can have improved solubility, but their effectiveness requires further research. The loading phase (high doses for several days) and the supporting phase (lower doses) are important.
   • Vitamins and minerals: It is necessary for the normal functioning of the body and maintaining health. Athletes need increased doses of B vitamins (energy, nervous system), vitamin D (bones, immunity), vitamin C (immunity, antioxidant), vitamin E (antioxidant), calcium (bones, muscles), magnesium (muscles, nervous system), iron (transport of oxygen). Multivitamin complexes can be a convenient way to satisfy the needs for vitamins and minerals, but if necessary, you should take separate additives to replenish the deficiency of specific substances.
   • Fat-burners (L-carnitine, CLA, thermogenics): L-carnitine contributes to the transport of fatty acids in mitochondria, where they are used to produce energy. CLA (conjugated linoleic acid) can help reduce fat mass and increase muscle mass. Thermogenics increase the heat production of the body, accelerating the metabolism and burning of calories. It should be used with caution and only after consulting a doctor or a nutritionist, since some thermogenics can have side effects. The effectiveness of fat burners depends on the diet and physical activity.
   • Carbohydrates (Gainra, Maltodecostrin): Heinras are a mixture of carbohydrates and proteins designed to increase the calorie content of the diet and a set of mass. Maltodecstrin is a quick carbohydrate that is used to quickly restore glycogen stocks after training. It is important to consider the glycemic carbohydrate index and avoid excessive sugar consumption.
   • Bunster Oxide AziDida AziDa Azi (Arginin, Tsitrullin): Increase the production of nitrogen oxide, expanding blood vessels and improving the blood flow to the muscles. This leads to an increase in the intake of nutrients and oxygen, improve endurance and productivity.
   • Adaptogens (ginseng, rhodiola pink, eleutherococcus): Increase the body’s resistance to stress, improve adaptation to physical activity and accelerate recovery. They can improve mental concentration and reduce fatigue.
   • Chondroprotectors (glucosamine, chondroitin): Support the health of joints and cartilage, reduce inflammation and soreness. Recommended for athletes involved in sports with a high shock load on the joints.

3. The importance of consulting with a specialist: Before you start taking any dietary supplements, it is extremely important to consult a doctor, a sports doctor or a nutritionist. The specialist will evaluate the state of health, identify possible contraindications and determine the optimal dosages and dietary supplements. Self -medication can be dangerous and lead to undesirable side effects. It is especially important to consult if there are chronic diseases, allergies, or medicines are taken. The doctor will help to draw up an individual dietary supplement plan, taking into account the needs and goals of the athlete.

II. Criteria for choosing high -quality dietary supplements

1. The reputation of the manufacturer and the availability of quality certificates: Choose dietary supplements from famous and reliable manufacturers with a good reputation. Pay attention to the availability of quality certificates (for example, GMP, NSF, Informed-Sport, USP VerIfied). GMP (good manufactoring practice) is a standard that guarantees that the product is produced in accordance with high quality and safety standards. NSF International and Informed-Sport are independent organizations that test dietary supplements for prohibited substances and confirm the compliance of the composition by the stated label. USP VerIfied is a certification program that checks the quality, cleanliness and compliance of the ingredients with the requirements of the US Pharmacopoeia (USP). The presence of such certificates is a guarantee that the product was tested and meets the stated standards. Avoid the purchase of dietary supplements from unknown manufacturers or in doubtful places.

2. Product composition: Analysis of the label and active ingredients: Carefully study the composition of the product on the label. Pay attention to the number of active ingredients in portions, excipients (fillers, dyes, flavors) and the presence of allergens. Avoid products with a large number of artificial additives and a high sugar content. Make sure that the dosage of active ingredients correspond to the recommended norms and scientific data. Check the availability of information about the origin of raw materials and methods of its processing. Beware of products with an unclear or incomplete composition.

3. Output form and bioavailability: The form of producing dietary supplements can affect its bioavailability (the body’s ability to absorb and use nutrients). Capsules and tablets usually have a longer shelf life, but can be more slowly absorbed. The powders are absorbed faster, but can be less convenient to use. Liquid forms have high bioavailability, but require special storage conditions. Micronized forms of creatine and amino acids have improved solubility and digestibility. Liposomal forms of vitamins and minerals provide a more effective delivery of nutrients to cells. Choose the release form, which is most convenient for you and provides the optimal bioavailability of active ingredients.

4. The presence of clinical research and scientific evidence of effectiveness: Look for dietary supplements whose effectiveness is confirmed by clinical research. Pay attention to the availability of scientific publications in reviewed magazines confirming the benefits of the product. Beware of products with unreasonable statements and marketing tricks. Some manufacturers conduct their own research to confirm the effectiveness of their products. Check the sources of information and critically evaluate the research results. Use reliable sources of information such as Pubmed, Cochrane Library and Web of Science, to search for scientific articles about dietary supplements.

5. Reviews and recommendations of other athletes and experts: Before buying Bad, read the reviews of other athletes and experts. Read reviews on forums, on social networks and on the websites of online stores. Find out what experience of using the product other people had, what results they got and what side effects they experienced. Pay attention to the recommendations of trainers, sports doctors and nutritionists. Keep in mind that reviews can be subjective and biased, so critically evaluate the information and do not make decisions only on the basis of reviews.

6. Price and price-quality ratio: Not always the most expensive supplement is the best. Compare the prices of similar products from different manufacturers and estimate the price-quality ratio. Consider the number of servings in the packaging, the dosage of active ingredients and the availability of quality certificates. Do not save on health, but overpaying for the brand is not always justified. Look for an optimal price ratio to get the maximum benefit from the product.

III. The choice of dietary supplements depending on the sport and training goals

1. Strength sports (bodybuilding, powerlifting, heavy athletics): For power sports, additives that contribute to the growth and restoration of muscles, increase strength and power are important. Recommended dietary supplements:

   • Protein: It is necessary to build muscle tissue. Wastein protein after training, casein protein at night.
   • Creatine: Increases strength and power, contributes to the set of muscle mass.
   • BCAA: Accelerate muscle restoration, reduce muscle pain.
   • Glutamine: Supports immunity, promotes restoration after intense loads.
   • Bosterers of nitrogen oxide: Improve blood flow to the muscles, increase the flow of nutrients.
   • Vitamins and minerals: Provide the normal functioning of the body and maintain health.

2. Endurance sports (running, swimming, cycling, triathlon): For endurance sports, additives that improve energy metabolism, increasing endurance and accelerating recovery are important. Recommended dietary supplements:

   • Carbohydrates (Gainra, Maltodecostrin): Restore glycogen stocks after training and competitions.
   • Electrolytes: They make up for the loss of electrolytes with later, maintain hydration and prevent convulsions.
   • BCAA: Reduce muscle destruction and fatigue during long loads.
   • L-Carnitin: Promotes the transport of fatty acids in mitochondria, improves energy metabolism.
   • Adaptogens: Increase the body’s resistance to stress, improve adaptation to physical activity.
   • Iron: It is necessary for oxygen transport, prevents anemia.
   • Coenzim q10: Improves energy metabolism and antioxidant protection.

3. Game sports (football, basketball, volleyball, hockey): For game sports, additives are important, combining the properties of additives for power sports and endurance sports. Recommended dietary supplements:

   • Protein: It is necessary for the restoration and growth of muscles.
   • Creatine: Increases strength and power, improves blasting.
   • BCAA: Accelerate muscle restoration, reduce muscle pain.
   • Carbohydrates: Restore glycogen stocks after training and games.
   • Electrolytes: They make up for the loss of electrolytes with later, support hydration.
   • Vitamins and minerals: Provide the normal functioning of the body and support immunity.
   • Collagen: Supports the health of joints and ligaments.

4. General goals of training (set of muscle mass, weight loss, endurance increase):

   • A set of muscle mass: Protein, creatine, BCAA, glutamine, geinra.
   • Weight loss: L-carnitine, CLA, thermogenics, protein (to preserve muscle mass), fiber.
   • Increase in endurance: Carbohydrates, electrolytes, BCAA, L-carnitine, adaptogens, coenzyme Q10.

IV. Bades: dosage, intake time, interaction with food and medicines

1. Dosage and reception mode: Strictly follow the recommendations of the manufacturer on dosage and the dietary regimen. Do not exceed the recommended dose, as this can lead to side effects. Divide the daily dose into several techniques to ensure a more uniform intake of nutrients in the body. Consider the time of admission of dietary supplements depending on its action. For example, serum protein is best taken after training, and casein protein at night. Some dietary supplements are better absorbed on an empty stomach, while others – along with food.

2. Interaction with food: Consider the interaction of dietary supplements with food. Some products can improve or worsen the absorption of nutrients. For example, the use of vitamin C along with iron improves its absorption. Tea and coffee can reduce the absorption of some minerals. Avoid simultaneous reception of several dietary supplements that can interact with each other. Follow the interval between receptions of different dietary supplements.

3. Interaction with drugs: Bades can interact with medicines by changing their effectiveness or causing side effects. Tell the doctor about all the dietary supplements you take, especially if you take medicines on an ongoing basis. Some dietary supplements can enhance or weaken the effect of drugs. For example, vitamin K can reduce the effectiveness of anticoagulants. Grapefruit juice can enhance the effect of some drugs.

4. Side effects and contraindications: Before you start taking Bad, read possible side effects and contraindications. If any undesirable reactions occur, stop taking the dietary supplement and consult a doctor. Some dietary supplements can cause allergic reactions, digestive disorders, headache, increase in blood pressure and other side effects. Dietary supplements are contraindicated during pregnancy, breastfeeding, severe liver and kidney diseases, as well as with individual intolerance to product components.

5. Cycling and interruption in the reception: It is recommended to take breaks in taking some dietary supplements in order to prevent the body’s getting used to and reduce the risk of side effects. For example, creatine is recommended to take courses with breaks of several weeks. Some adaptogens are recommended for several months, and then take a break. Cycling of dietary supplements allows you to maintain their effectiveness and minimize the risk of side effects.

V. Legal aspects and responsibility for the use of dietary supplements

1. Regulation of dietary supplements in Russia and other countries: Dietary supplement regulation differs in different countries. In Russia, dietary supplements are regulated by the Federal Service for Supervision of Consumer Rights Protection and Human Welfare (Rospotrebnadzor). Bades must comply with safety and quality requirements established by the technical regulations of the Customs Union. In other countries, such as the United States, dietary supplements are regulated by the Office for Sanitary Supervision of the quality of food and medicines (FDA), but their regulation is less rigid than the regulation of drugs. It is important to know the legislation of your country in relation to dietary supplements and purchase products that meet the requirements of security and quality.

2. The athlete’s responsibility for the use of dietary supplements and doping risks: Athletes are responsible for all substances that fall into their body, including dietary supplements. Some dietary supplements may contain prohibited substances, even if they are not indicated on the label. This can lead to a positive result of a doping test and athlete disqualification. To avoid doping risks, it is necessary to purchase dietary supplements only from reliable manufacturers with quality certificates (NSF International, Informed-Sport). Before using any dietary supplement, it is necessary to carefully study the composition and make sure that it does not contain prohibited substances. In case of doubt, it is recommended to consult an anti -doping specialist. The use of dietary supplements is a personal choice of an athlete, but he is fully responsible for the consequences of this choice.

3. Consumer rights and the ability to protect their interests in the case of poor -quality products: Consumers are entitled to receive reliable information about the composition, properties and safety of dietary supplements. In case of acquisition of poor -quality products, consumers have the right to return the goods, reimbursement of losses and protect their rights in accordance with the legislation on the protection of consumer rights. If low -quality products are found, it is recommended to contact the seller with a claim and demand compensation for losses. In case of the seller’s refusal to satisfy the requirements of the consumer, you can contact the Rospotrebnadzor or the court. It is important to maintain checks and other documents confirming the fact of the acquisition of dietary supplements.