How to take dietary supplements to achieve sports goals

How to take dietary supplements to achieve sports goals: Complete management

I. Introduction to the world of sports dietary

1. What is dietary supplements and their place in sports nutrition?

   Biologically active additives (dietary supplements) are concentrates of natural or identical biologically active substances, intended for direct intake or introduction into food products. They are not drugs and do not replace good nutrition. In sports, dietary supplements are used for:

   • General health support: Providing the body with the necessary vitamins, minerals and trace elements, especially in conditions of increased physical exertion.
   • Improving sports indicators: Increase in endurance, strength, speed, improvement of recovery after training.
   • Prevention of injuries and diseases: Strengthening bones and joints, reducing the risk of inflammation.
   • Diet corrections: Filling a deficiency of nutrients that occurs when calories or certain products are limited.

   It is important to understand that dietary supplements are an addition to a balanced diet and the right training regime, and not their replacement. Their effectiveness depends on the individual characteristics of the body, such as the load, dosage and quality of the product.

2. The main categories of sports dietary supplements and their functions:

   Sports dietary supplement can be divided into several main categories:

   • Vitamins and minerals:

     • Vitamin D: It is necessary for the health of bones, immunity and muscle function.
     • B vitamins B: Participate in the energy exchange, the work of the nervous system and the formation of red blood cells.
     • Vitamin C: A powerful antioxidant that supports immunity and participating in the synthesis of collagen.
     • Calcium: It is important for the health of bones, muscle contractions and nervous conduction.
     • Magnesium: Participates in more than 300 enzymatic reactions, including energy metabolism, protein synthesis and muscle relaxation.
     • Iron: It is necessary for the transport of oxygen in the blood and muscle tissue.
     • Zinc: Supports immunity, participates in the synthesis of protein and healing of wounds.

   • Proteins and amino acids:

     • Wastein protein: Quickly absorbed protein is ideal for taking after training to restore muscles.
     • Casein: Slowly absorbed protein is suitable for admission before bedtime to maintain muscle growth during the night.
     • BCAA (amino acids with an extensive chain): Leucin, isolacin and valin, help reduce muscle destruction, accelerate recovery and improve protein synthesis.
     • Creatine: Increases energy reserves in the muscles, increases strength and power.
     • Glutamine: Supports immunity, participates in muscle restoration and digestion.

   • Carbohydrates:

     • MaltherkCSTRIN: Fast carbohydrate, suitable for reception during training to maintain energy.
     • Dextrose: The fastest carbohydrate is used to quickly restore glycogen after training.

   • Fat:

     • Omega-3 fatty acids: Support the health of the heart, joints and brain, reduce inflammation.
     • CLA (conjugated linoleic acid): It helps to reduce the percentage of fat in the body and increase muscle mass (additional studies are required).

   • Plant extracts and other additives:

     • Caffeine: Stimulant, increases energy, concentration and endurance.
     • Beta-Alanine: Increases the level of carnosine in the muscles, reduces fatigue and improves endurance.
     • L-Carnitin: Participates in the transportation of fatty acids to mitochondria for energy production.
     • Green tea extract: Contains antioxidants, can help in weight loss and improve overall health.
     • Collagen: Supports the health of joints, ligaments and skin.

3. Legislation and regulation of dietary supplements: what to pay attention to when choosing.

   The regulation of dietary supplements varies in different countries. In Russia, dietary supplements are subject to state registration and must comply with the requirements of the technical regulations of the Customs Union. When choosing dietary supplements, you should pay attention to the following aspects:

   • The presence of a certificate of state registration (SGR): This confirms that the product has passed the necessary checks and meets safety requirements.
   • The reputation of the manufacturer: Give preference to well -known and trusted companies that have a good reputation in the market.
   • Product composition: Carefully study the composition indicated on the label. Make sure that the product contains the declared ingredients in these dosages. Avoid products with a large number of artificial additives, dyes and flavors.
   • Forter certificates: The presence of certificates of independent laboratories (for example, NSF, Informed-Sport, USP) suggests that the product was tested for compliance with the declared composition and the absence of prohibited substances.
   • Consumer reviews: Read the reviews of other people who used this product. This can give you an idea of ​​its effectiveness and possible side effects.
   • Consultation with a specialist: Before you start taking any dietary supplements, it is recommended to consult a doctor or a sports nutritionist. They will help you determine what additives you need and in what dosages.

II. Definition of goals and the choice of appropriate dietary supplements

1. Goals in sports and relevant categories of dietary supplements:

   The choice of dietary supplements should be based on your specific sports purposes. Here are examples of conformity of goals and categories of dietary supplements:

   • A set of muscle mass:

     • Protein: Whey -proof protein, casein.
     • Creatine: Monogidrate creatine.
     • BCAA: A complex of amino acids with an extensive chain.
     • Glutamine: For restoration and immunity.
     • Vitamin D: To maintain muscle function and bone health.

   • Weight loss:

     • Protein: To maintain muscle mass with calories deficiency.
     • L-Carnitin: For transportation of fatty acids to mitochondria.
     • Green tea extract: To accelerate metabolism and antioxidant protection.
     • Omega-3 fatty acids: To maintain heart health and reduce inflammation.
     • Fiber: For a feeling of satiety and regulation of digestion.

   • Increase in endurance:

     • Beta-Alanine: To increase the level of carnosine in the muscles and reduce fatigue.
     • Caffeine: For stimulation and increasing energy.
     • Carbohydrates: Maltodecostrin, dextrose (during training).
     • Electrolytes: To maintain hydration and prevent seizures.
     • Iron: For the transport of oxygen in the blood.

   • Improving recovery:

     • Protein: Serum protein (after training).
     • BCAA: To restore muscles and reduce destruction.
     • Glutamine: For immunity and recovery.
     • Vitamin C: The antioxidant, supports immunity and participates in the synthesis of collagen.
     • Magnesium: For relaxation of muscles and nervous system.

   • Strengthening joints and ligaments:

     • Collagen: To maintain the structure of the joints and ligaments.
     • Glucosamine and chondroitin: To restore cartilage fabric.
     • Omega-3 fatty acids: To reduce inflammation in the joints.
     • Vitamin D: For the health of bones.

2. Drawing up an individual dietary supplement plan:

   The preparation of an individual plan for reception of dietary supplements requires the accounting of many factors, including:

   • Floor: Men and women have different needs for nutrients.
   • Age: The needs for nutrients are changing with age.
   • Weight: The dosage of some dietary supplements can depend on body weight.
   • The level of physical activity: The higher the level of physical activity, the greater the need for nutrients.
   • Type of training: Power training requires more protein than endurance training.
   • Health status: The presence of any diseases can affect the choice and dosage of dietary supplements.
   • Diet: If your diet is not balanced, you may need more dietary supplements to replenish the feed deficiency.
   • Individual tolerance: Some people can be sensitive to certain dietary supplements.

   It is recommended to consult a doctor or a sports nutritionist to draw up an individual dietary supplement plan.

3. Examples of combinations of dietary supplements for various sports:

   Here are some examples of dietary supplements for various sports:

   • Bodybuilding:

     • Serum protein (after training).
     • Casein (before bedtime).
     • Creatine monogidrate.
     • BCAA.
     • Glutamine.
     • Vitamin D.
     • Zinc.
     • Magnesium.

   • Long distances:

     • Beta-alanine.
     • Caffeine (before training/competition).
     • Carbohydrates (Maltodecstrin, dextrose) during training/competition.
     • Electrolytes.
     • Iron.
     • Omega-3 fatty acids.
     • B vitamins B.

   • Crossfit:

     • Serum protein (after training).
     • Creatine monogidrate.
     • BCAA.
     • Beta-alanine.
     • Caffeine (before training).
     • Vitamin D.
     • Magnesium.
     • Collagen (for joints).

   • Swimming:

     • Serum protein (after training).
     • BCAA.
     • Caffeine (before training/competition).
     • Iron.
     • Vitamin D.
     • Omega-3 fatty acids.

III. Bades reception rules: dosage, reception time, compatibility

1. General recommendations for dosage of dietary supplements:

   The dosage of dietary supplements must comply with the recommendations of the manufacturer indicated on the label. Do not exceed the recommended dose, as this can lead to side effects. Start with a minimum dose and gradually increase it, observing the reaction of the body.

   It is important to remember that the dosage can vary depending on the individual characteristics of the body, the level of physical activity and the type of load.

2. The optimal time for receiving dietary supplements to achieve the maximum effect:

   The time of receiving dietary supplements can significantly affect their effectiveness. Here are a few general recommendations:

   • Protein:

     • Wastein protein: after training (within 30-60 minutes) to restore muscles.
     • Casein: Before going to bed to maintain muscle growth during the night.

   • Creatine: At any time of the day, you can divide the dose into several doses. Some studies show that taking creatine with carbohydrates can improve its absorption.

   • BCAA: Before, during and after training to reduce muscle destruction and accelerate recovery.

   • Beta-Alanine: Divide the daily dose into several techniques (2-3 times a day) to reduce the risk of side effects (tingling of the skin).

   • Caffeine: 30-60 minutes before training to increase energy and concentration.

   • L-Carnitin: Before training to increase the use of fatty acids as energy.

   • Vitamins and minerals:

     • Vitamin D: During food containing fats for better absorption.
     • B vitamins B: At any time of the day.
     • Vitamin C: at any time of the day.
     • Calcium: divide the daily dose into several doses, take with food.
     • Magnesium: In the evening, before bedtime, to relax muscles and nervous system.
     • Iron: on an empty stomach, 30 minutes before meals or 2 hours after eating. Do not take with calcium, coffee or tea, as they can worsen the absorption of iron.

3. The compatibility of dietary supplements and possible interactions:

   Not all dietary supplements can be taken at the same time. Some can interact with each other, reducing effectiveness or causing side effects.

   • Positive combinations:

     • Protein and creatine: improve muscle growth and strength.
     • BCAA and glutamine: accelerate muscle restoration.
     • Caffeine and beta-Alanin: increase energy and endurance.
     • Vitamin D and calcium: improve bone health.
     • Omega-3 fatty acids and vitamin D: enhance the anti-inflammatory effect.

   • Potentially undesirable combinations:

     • Iron and calcium: calcium can worsen the absorption of iron.
     • Caffeine and creatine: Theoretically, caffeine can reduce the effectiveness of creatine, but studies do not confirm this.
     • Several stimulants: a combination of several stimulants (for example, caffeine, synephrine, yochimbin) can increase the risk of side effects (increased heartbeat, anxiety).

   It is important to carefully study the composition of the products and consult a specialist if you accept several dietary supplements at the same time.

IV. Efficiency monitoring and adjustment of a dietary supplement plan plan

1. How to track the results of the reception of dietary supplements:

   To evaluate the effectiveness of the reception of dietary supplements, it is necessary to regularly monitor the results. This can be done with:

   • Maintaining a training diary: Write down your training, including the type of exercise, the number of approaches and repetitions, weight, as well as your sensations (energy level, fatigue, muscle pain).
   • Regular measurement of body performance: Measure your weight, percentage of fat in the body, waist circumference, hip circumference and other indicators that are important for your purposes.
   • Photography: Take photos of your body before and after the start of receiving dietary supplements to visually evaluate the changes.
   • Tests: Carry out tests for strength, endurance and speed to evaluate progress.
   • Assessments of general well -being: Pay attention to your general well -being, level of energy, sleep, appetite and mood.

2. Analysis of the data obtained and amendments to the plan for receiving dietary supplements:

   After you have collected enough data, it is necessary to analyze it. If you see positive changes, this means that dietary supplements work. If you do not see any changes, or if you have side effects, you need to adjust the plan for receiving dietary supplements.

   Possible adjustments:

   • Dosage change: Increase or decrease in dosage of dietary supplements.
   • Change in reception time: Changing the time of admission of dietary supplements.
   • BAD REPLACEMENT: Replacing one dietary supplement on another.
     • Exception of dietary supplements: The exclusion of dietary supplements from the reception plan.
   • Correction of diet and training: Make sure your diet and training correspond to your goals.

3. Consultations with specialists: when to contact a doctor or sports nutritionist.

   Consultations with specialists are necessary in the following cases:

   • Before the reception of dietary supplements: Especially if you have any diseases or you take medicines.
   • In case of side effects: If you have any side effects after taking dietary supplements.
   • In the absence of results: If you do not see any results after several weeks of receiving dietary supplements.
   • When changing goals: If you change your sports goals.
   • To draw up an individual dietary supplement plan: A doctor or sports nutritionist will help you draw up an individual dietary supplement plan, taking into account your individual characteristics and goals.

V. Safety of intake of dietary supplements: side effects, contraindications, interaction with drugs

1. Possible side effects when taking dietary supplements:

   Despite the fact that dietary supplements are not drugs, they can cause side effects, especially if the recommended dose is exceeded or with individual intolerance.

   The most common side effects:

   • Digestive problems: Nausea, vomiting, diarrhea, constipation, bloating.
   • Allergic reactions: Raw, itching, swelling, difficulty breathing.
   • Sleep disorders: Insomnia, anxiety.
   • Raised heartbeat: Tachycardia.
   • Improving blood pressure: Hypertension.
   • Skin tingling: Especially when taking beta-alanina.
   • Damage to the liver and kidneys: In rare cases, when taking high doses or with prolonged admission of certain dietary supplements.

2. Contraindications to the reception of dietary supplements:

   Reception of dietary supplements is contraindicated in the following cases:

   • Pregnancy and breastfeeding: Many dietary supplements are not recommended to be taken during pregnancy and breastfeeding.
   • Children and adolescence: Reception of dietary supplements by children and adolescents should be carried out only under the supervision of a doctor.
   • Liver and kidney diseases: For diseases of the liver and kidneys, intake of dietary supplements can be contraindicated.
   • Cardiovascular diseases: With cardiovascular diseases, stimulants, such as caffeine, can be contraindicated.
   • Allergies: With allergies to any component of dietary supplements.
   • Individual intolerance: With individual intolerance to any component of dietary supplements.

3. Interaction of dietary supplements with medicines: what to pay attention to.

   Bades can interact with drugs by changing their effectiveness or causing side effects. It is important to inform the doctor about all the dietary supplements that you take, especially if you take any medicine.

   Examples of interactions:

   • Anticoagulants (drugs that thinning blood): Dietary supplements containing omega-3 fatty acids, vitamin E, garlic, ginger, ginkgo bilobe, can enhance the effect of anticoagulants and increase the risk of bleeding.
   • Antidepressants: Bades containing St. John’s wort can interact with antidepressants and reduce their effectiveness.
   • Preparations for reducing blood pressure: Caffeine dietary supplements can reduce the effectiveness of drugs to reduce blood pressure.
   • Diabetes treatment drugs: Bades containing chrome can affect blood sugar and change the need for insulin.

VI. Myths and errors about sports dietary supplements

1. Common myths about protein, creatine, BCAA and other additives:

   There are many myths and misconceptions about sports dietary supplements. It is important to distinguish the truth from fiction in order to make reasonable decisions.

   • Myth: Protein is harmful to the kidneys.

     • Is it true: In healthy people with normal kidney function, moderate protein consumption does not harm the kidneys. However, people with kidney diseases should limit the intake of protein.

   • Myth: Creatine causes water delay and makes the muscles “watery”.

     • Is it true: Creatine can really cause a delay in water in the muscles, but this does not make the muscles “watery.” On the contrary, this improves muscle hydration and promotes their growth.

   • Myth: BCAA needs to be taken only during drying.

     • Is it true: BCAA can be taken at any time of the year, including during a mass gain. They help reduce muscle destruction and accelerate recovery.

   • Myth: All dietary supplements are equally effective.

     • Is it true: The effectiveness of dietary supplements depends on their quality, dosage and individual characteristics of the body.

   • Myth: dietary supplements replace good nutrition.

     • Is it true: Bades are an addition to a balanced diet and the right training regime, and not their replacement.

2. The influence of marketing and advertising on the perception of dietary supplements:

   Marketing and advertising often exaggerate the effectiveness of dietary supplements and are silent about possible side effects. It is important to critically evaluate the information received from advertising materials and rely on scientific research and consultations with specialists.

3. How to distinguish truthful information from misinformation:

   To distinguish truthful information from misinformation about dietary supplements, it follows:

   • Search for information in reliable sources: Scientific journals, medical sites, sites of state healthcare bodies.
   • Pay attention to the availability of scientific research: Applications on the effectiveness of dietary supplements should be backed up by scientific research.
   • Read consumer reviews: Read the reviews of other people who used this product, but take them critically.
   • Consult with specialists: A doctor or sports nutritionist will help you evaluate information and make a reasonable decision.

VII. Conclusion: dietary supplements as a tool for achieving sports goals

Bades can be a useful tool for achieving sports goals, but only if you choose the right choice, dosage and reception. It is important to remember that dietary supplements are an addition to a balanced diet and the right training regime, and not their replacement. Before you start taking any dietary supplements, it is recommended to consult a doctor or a sports nutritionist. Observe precautions and carefully monitor the reaction of your body.