Combination of dietary supplements for maximum efficiency in sports - Yes Global продукция

Part 1: Fundamentals of the use of dietary supplements in sports

1.1. Understanding the goals and objectives of the use of dietary supplements.

The use of biologically active additives (dietary supplements) in sports is a multifaceted process that requires a clear understanding of the goals and objectives that must be achieved. Simple use of dietary supplements “to improve results” without a specific strategy and understanding physiological processes often leads to disappointment and empty waste of money. It is necessary to determine what aspects of sports activities the impact of dietary supplements is directed:

Increase in muscle mass and strength: This goal involves the use of dietary supplements that stimulate protein synthesis that increase the level of anabolic hormones (for example, testosterone, although a direct increase in testosterone levels through dietary supplements is often exaggerated and requires caution) and improve recovery after training. Examples: creatine, protein, BCAA, HMB.
Increase in endurance: Bades aimed at improving aerobic and anaerobic endurance increase oxygen to muscles, improve the utilization of glucose and fatty acids as fuel, reduce lactate and delay the occurrence of fatigue. Examples: beta-alanine, caffeine, citrullin malath, l-carnitine, creatine.
Acceleration of recovery: Intensive workouts cause microsyas of muscle fibers and lead to inflammation. Bades that contribute to restoration reduce inflammation, accelerate tissue regeneration and reduce the risk of injuries. Examples: glutamine, omega-3 fatty acids, antioxidants (vitamins C and E), curcumin.
Improving concentration and cognitive functions: In sports, especially in those types where high accuracy and speed of reaction is required, cognitive functions are important. Bades that improve concentration, memory and decision -making can give a significant advantage. Examples: caffeine, l-theanine, creatine, nootropics (require special attention and consultation with a specialist).
Maintaining overall health and immunity: Intensive training can weaken the immune system, making the athlete more susceptible to infections. The dietary supplements that support immunity strengthen the body’s defenses and reduce the risk of diseases. Examples: vitamin D, vitamin C, zinc, probiotics, echinacea.
Weight loss and improvement of body composition: Bades aimed at reducing weight, accelerate metabolism, suppress appetite and promote fat burning. It is important to remember that weight loss should occur gradually and safely, without prejudice to muscle mass. Examples: caffeine, green tea, L-carnitine, CLA (conjugated linoleic acid).

1.2. The individual needs of the athlete: taking into account the sport, intensity of training, age, gender and health status.

The choice of dietary supplements should be based on the individual needs of the athlete, and not on fashion trends or recommendations from unverified sources. The following factors must be taken into account:

Sport: Different sports impose different requirements for the body. For example, long -distance runners are needed to increase endurance, while weightlifting – to increase muscle mass and strength.
Training intensity: High -intensity training require more nutrients and dietary supplements to restore and maintain immunity.
Age: With age, metabolism slows down, and the need for some nutrients increases. In addition, elderly athletes may have specific needs associated with maintaining the health of bones and joints.
Floor: Men and women have different physiological features and needs for nutrients. For example, women often need more iron and calcium, especially during the menstrual cycle and pregnancy.
Health status: The presence of chronic diseases, such as diabetes, cardiovascular diseases or kidney disease, can affect the choice of dietary supplements. In such cases, it is necessary to consult a doctor.
Diet: Bades should not replace good nutrition. They are designed to supplement the diet, making up for a lack of nutrients. Before taking dietary supplements, it is necessary to analyze your diet and make sure that it contains a sufficient amount of protein, carbohydrates, fats, vitamins and minerals.
Genetics: Genetic features can affect the reaction of the body to dietary supplements. Some people can be more sensitive to certain additives, while others may not have any effect.

1.3. The role of a consultation with a doctor and a sports nutritionist before starting dietary supplements.

Before you start taking any dietary supplements, it is extremely important to consult a doctor and a sports nutritionist. This is necessary for:

Assessments of health status: The doctor can evaluate your general health, identify possible contraindications for taking certain dietary supplements and exclude the presence of diseases that may require a special approach to nutrition and Supplementation.
Determining individual needs: A sports nutritionist will help determine your individual needs for nutrients and dietary supplements based on your sport, intensity of training, age, gender and health status.
Development of an individual dietary supplement reception plan: The nutritionist will draw up an individual plan for taking dietary supplements, taking into account your goals, needs and characteristics of the body. He will also talk about possible side effects and interactions with other drugs or additives.
Monitoring of efficiency and safety: The doctor and nutritionist will monitor your reaction to dietary supplements and adjust the reception plan as necessary. This will help to ensure maximum efficiency and safety.
Doping exceptions: It is important to make sure that the selected dietary supplements do not contain prohibited substances. A doctor or nutritionist specializing in sports medicine will be able to help in this matter.

1.4. The importance of choosing high -quality and trusted dietary supplements from reliable manufacturers.

The dietary supplement market is flooded with fakes and poor -quality products. When choosing dietary supplements, you need to pay attention to the following factors:

Reputation manufacturer: Choose dietary supplements from famous and respected manufacturers who have a good reputation and positive reviews.
Certification: Make sure that the dietary supplement is certified by an independent organization, such as NSF International, Informed-Sport or USP. These organizations check dietary supplements for compliance with the declared composition and the absence of prohibited substances.
Composition: Carefully study the composition of the dietary supplement. Make sure that it contains only the ingredients that you need, and that their concentration corresponds to the recommended doses.
Reviews: Read the reviews of other athletes who used this dietary supplement. This can give you an idea of its effectiveness and safety.
Price: Do not chase the cheapest dietary supplements. High -quality products are usually more expensive.

Part 2: The most effective combinations of dietary supplements for various goals in sports.

2.1. Combinations to increase muscle mass and strength.

Creatine + Protein: Creatine increases the level of phosphocratin in the muscles, which provides energy for short, intense exercises. Protein provides building blocks for the restoration and growth of muscle tissue. Synergy lies in the fact that creatine increases strength and power, allowing you to train with greater intensity, and protein provides the necessary amino acids to restore and muscle growth, stimulating protein synthesis. Dosage: creatine-3-5 g per day. Protein-1.6-2.2 g per kg of body weight per day.
Creatine + BCAA (amino acids with an extensive chain): BCAA (leucine, isolacin, valin) contribute to muscle restoration and reduce muscle catabolism. Creatine provides energy for training. The combination allows you to train more intense and recover faster. Leucin, in particular, is a powerful stimulant of protein synthesis. Dosage: creatine-3-5 g per day. BCAA-5-10 g before, during or after training.
Protein + HMB (hydroxymethylbus): HMB is a metabolite of leucine and helps prevent the destruction of muscle tissue (anti -catabolic effect). Protein provides building blocks for muscle growth. The combination is especially effective during periods of intense training or in limiting calories. HMB helps to maintain muscle mass, and protein – to increase it. Dosage: protein-1.6-2.2 g per kg of body weight per day. HMB – 3 g per day.
Beta-Alanine + Creatine: Beta-Alanin increases the level of carnosine in the muscles, which buffering lactic acid and delays the onset of fatigue. Creatine provides energy for training. The combination allows you to train with greater intensity and longer. Beta-Alanin can enhance the effect of creatine, especially with respect to increasing strength and power. Dosage: Beta-Alanin-4-6 g per day, divided into several tricks. Creatine-3-5 g per day.

2.2. Combinations to increase endurance.

Beta-Alanine + Creatine: As described above, beta-alanine delays the onset of fatigue, and creatine provides energy. This combination is especially effective for sports, requiring both strength and endurance, such as crossfit or mixed martial arts. Dosage: Beta-Alanin-4-6 g per day, divided into several tricks. Creatine-3-5 g per day.
Citrullin Malat + Beta-Alanine: Citrullin Malat improves blood flow and the delivery of oxygen to the muscles, and also helps to remove ammonia, a product of metabolism, which can cause fatigue. Beta-alanine buffering lactic acid. The combination allows you to train longer and with less fatigue. Dosage: Citrullin Malat-6-8 g before training. Beta-Alanin-4-6 g per day, divided into several tricks.
Caffeine + L-Teanin: Caffeine stimulates the central nervous system, increases energy and concentration. L-theanine softens the side effects of caffeine, such as anxiety and nervousness, and improves concentration and cognitive functions. The combination allows you to get focus and energy without unpleasant side effects. Dosage: caffeine-1.5-3 mg per kg of body weight before training. L-theanine is twice as much as caffeine.
L-carnitin + coffee: L-carnitin contributes to the transport of fatty acids in mitochondria, where they are used to produce energy. Caffeine stimulates the release of fatty acids from fatty reserves. The combination can improve the use of fat as a fuel and increase endurance. Dosage: L-carnitine-1-3 g per day, divided into several tricks. Caffeine-1.5-3 mg per kg of body weight before training.

2.3. Combinations to accelerate recovery.

Glutamin + protein: Glutamine is a conditionally indispensable amino acid that plays an important role in restoring muscles, immune function and intestinal health. Protein provides building blocks for muscle restoration. The combination is especially useful after intense training to accelerate restoration and reduce the risk of overtraining. Dosage: glutamine-5-10 g after training. Protein-1.6-2.2 g per kg of body weight per day.
Omega-3 fatty acids + vitamin D: Omega-3 fatty acids have anti-inflammatory properties and contribute to muscle restoration. Vitamin D plays an important role in the immune function, bone health and muscle function. The combination can improve recovery, strengthen immunity and reduce the risk of injuries. Dosage: omega-3 fatty acids-2-3 g per day containing EPA and DHA. Vitamin D – depending on the level of vitamin D in the blood and the doctor’s recommendations.
Kurkumin + black pepper (piperin): Kurkumin has powerful anti -inflammatory and antioxidant properties. Piperin increases the bioavailability of curcumin, allowing him to be better absorbed by the body. The combination can reduce inflammation, accelerate recovery and reduce muscles after training. Dosage: Kurkumin-500-1000 mg per day. Black pepper-5-10 mg.
Probiotics + glutamine: Intensive training can disrupt the intestinal microflora, which can lead to inflammation and reduction of immunity. Probiotics maintain intestinal health and strengthen the immune system. Glutamine also helps to restore the intestines. The combination can improve digestion, strengthen immunity and accelerate recovery. Dosage: probiotics – in accordance with the recommendations of the manufacturer. Glutamine-5-10 g after training.

2.4. Combinations to improve concentration and cognitive functions.

Caffeine + L-Teanin: As described above, caffeine stimulates the central nervous system, and L-theanine softens its side effects and improves concentration.
Creatine + omega-3 fatty acids: Creatine improves the energy support of the brain and cognitive functions. Omega-3 fatty acids are important for the health of the brain and nervous system. The combination can improve the memory, concentration and speed of information processing. Dosage: creatine-3-5 g per day. Omega-3 fatty acids-2-3 g per day containing EPA and DHA.
Nootropics (for example, piracetam, noopept) + choline: Nootropics improve cognitive functions, such as memory, concentration and speed of training. Kholin is the predecessor of acetylcholine, neurotransmitter, which plays an important role in cognitive processes. The combination can significantly improve cognitive functions, but requires special attention and consultation with a specialist, since nootropics have contraindications and side effects. Dosage: in accordance with the recommendations of the doctor.
Ginkgo biloba + ginseng: Ginkgo biloba improves blood circulation in the brain and cognitive functions. Ginseng increases energy and reduces fatigue. The combination can improve concentration, memory and energy. Dosage: in accordance with the recommendations of the manufacturer.

2.5. Combinations to reduce weight and improve the composition of the body.

Caffeine + green tea: Caffeine stimulates metabolism and suppresses appetite. Green tea contains epallocatechin Gallat (EGCG), which has antioxidant properties and promotes fat burning. The combination can accelerate metabolism, suppress appetite and promote fat burning. Dosage: caffeine-1.5-3 mg per kg of body weight before training. Green tea-300-500 mg EGCG per day.
L-carnitin + CLA (conjugated linoleic acid): L-carnitin contributes to the transport of fatty acids in mitochondria, where they are used to produce energy. Cla can improve the composition of the body, reducing the fat mass and increasing muscle mass. The combination can contribute to fat burning and improving the composition of the body. Dosage: L-carnitine-1-3 g per day, divided into several tricks. Cla-3-4 g per day.
Protein + to the cells: Protein promotes saturation and helps maintain muscle mass during the diet. Fiber also promotes saturation and improves digestion. The combination can help control the appetite, reduce the calorie content of the diet and maintain muscle mass. Dosage: protein-1.6-2.2 g per kg of body weight per day. Fiber-25-35 g per day.
Yohimbin + caffeine: Yochimbin blocks alpha-2 adrenergic receptors, which inhibit the release of fat from fat cells. Caffeine stimulates metabolism and release of fatty acids. The combination can contribute to fat burning, especially in problem areas. It is important to note that yochimbin can cause side effects, such as anxiety, palpitations and an increase in blood pressure, so before its use it is necessary to consult a doctor. Dosage: Yochimbin – 0.2 mg per kg of body weight before training. Caffeine-1.5-3 mg per kg of body weight before training.

Part 3: Scientific substantiations of the effectiveness of combinations of dietary supplements.

3.1. The mechanisms of action and synergistic effects.

The effectiveness of combinations of dietary supplements is based on understanding the mechanisms of their action and synergistic effects. Synergy means that the joint action of two or more dietary supplements exceeds the sum of their individual effects. Consider the scientific justifications of some combinations:

Creatine + Protein: Creatine increases the level of phosphocratin, providing energy for muscles. Numerous studies have shown that creatine improves strength and power, especially in short, intense exercises. Protein contains amino acids necessary for protein synthesis. Studies confirm that the use of protein after training stimulates the synthesis of protein and helps to restore muscles. The combination of creatine and protein allows you to train with greater intensity and provides the necessary building blocks for muscle growth, creating a synergistic effect.
Beta-Alanine + Creatine: Beta-Alanin increases the level of carnosine, which buffering lactic acid. Studies have shown that beta-alanine delays the onset of fatigue, especially in high intensity exercises. Creatine provides energy. The combination allows you to train longer and with greater intensity. Some studies show that beta-alanine can enhance the effect of creatine, especially with respect to increasing strength and power, which is also a synergistic effect.
Caffeine + L-Teanin: Caffeine is a stimulant of the central nervous system, which increases energy and concentration. Studies have shown that caffeine improves physical and mental performance. L-theanine is an amino acid that has a calming effect and improves concentration. Studies have shown that L-theanine can soften the side effects of caffeine, such as anxiety and nervousness, and improve cognitive functions. The combination allows you to get focus and energy without unpleasant side effects, which is an example of synergy.
Kurkumin + black pepper (piperin): Kurkumin has powerful anti -inflammatory and antioxidant properties. However, curcumin is poorly absorbed by the body. Piperin increases the bioavailability of curcumin, allowing him to be absorbed better. Studies have shown that Piperin significantly increases the concentration of curcumin in the blood. The combination significantly increases the effectiveness of curcumin, which is a striking example of a synergistic effect.

3.2. A review of scientific research confirming the effectiveness of combinations.

There are many scientific studies confirming the effectiveness of combinations of dietary supplements. Here are some examples:

Creatine + protein: The study published in the Journal of Strength and Conditioning Research showed that the combination of creatine and protein significantly increases the muscle mass and strength compared to only protein.
Beta-Alanine + Creatine: The study published in the Journal of the International Society of Sports Nutrition showed that the combination of beta-alanine and creatine improves the strength and power more than only creatine.
Caffeine + L-Teanin: The study published in the Journal of Nutritional Biochemistry showed that the combination of caffeine and L-theanine improves cognitive functions, such as attention and memory, without increasing anxiety.
Kurkumin + black pepper (piperin): The study published in the Journal of Agricultural and Food Chemistry showed that Piperin significantly increases the bioavailability of curcumin.

3.3. The importance of a critical analysis of research results and accounting of methodological restrictions.

It is important to critically analyze the results of research and take into account methodological restrictions. Not all studies are equally reliable. When analyzing, it is necessary to take into account:

Sample size: Studies with a large sample size are more reliable than research with a small sample size.
Control group: The presence of a control group allows you to compare the effect of dietary supplements with a placebo effect.
Duration of research: Longer studies give more reliable results.
Research design: Double blind placebo-controlled studies are considered the most reliable.
Research financing: It is necessary to take into account the source of financing of the study, since research financed by dietary supplements can be biased.
Statistical significance: The results of the study should be statistically significant to be considered reliable.

Part 4: Practical recommendations for the use of combinations of dietary supplements.

4.1. The optimal time for receiving dietary supplements depending on the purpose and time of training.

The time of receiving dietary supplements plays an important role in their effectiveness. The optimal reception time depends on the purpose and time of training.

Before training: Bades aimed at increasing energy, concentration and endurance should be taken before training. Examples: caffeine, citrullin Malat, beta-Alanin.
During training: Bades aimed at maintaining hydration and energy should be taken during training. Examples: BCAA, electrolytes.
After training: Bades aimed at restoring muscles and replenishment of glycogen reserves should be taken after training. Examples: protein, glutamine, creatine.
Before going to bed: Bades aimed at improving sleep and recovery should be taken before bedtime. Examples: magnesium, zinc, melatonin.
During the day: Bades aimed at maintaining overall health and immunity can be taken during the day. Examples: vitamin D, vitamin C, probiotics.

4.2. Recommended dosages and reception cycles.

Dos of dosages must comply with the recommendations of the manufacturer and the individual needs of the athlete. It is important to start with small doses and gradually increase them in order to evaluate the reaction of the body. Some dietary supplements require cycling, that is, alternating periods of admission and a break. Cycling can prevent the development of tolerance and reduce the risk of side effects. Examples: creatine, caffeine.

Creatine: There are two approaches to taking creatine: the loading phase and the maintenance dose. The loading phase involves taking 20 g of creatine per day, divided into several tricks, within 5-7 days. After the loading phase, a supporting dose of 3-5 g per day follows. Another approach is to immediately start with a supporting dose of 3-5 g per day. Creatine can be taken constantly or cyclically (for example, 8 weeks of admission, 4 weeks of break).
Caffeine: Caffeine should be taken before training or during the day to increase energy and concentration. The recommended dose is 1.5-3 mg per kg of body weight. Caffeine should be taken with caution, as it can cause side effects, such as anxiety, heartbeat and insomnia. It is recommended to cycle caffeine intake to prevent the development of tolerance.
Beta-Alanine: Beta-Alanin should be taken at a dose of 4-6 g per day, divided into several tricks. Reception of beta-alanine can cause paresthesia (a feeling of tingling of the skin), which is harmless and passes independently.
Citrullin Malat: Citrullin Malat should be taken at a dose of 6-8 g before training to improve blood flow and endurance.

4.3. Possible side effects and interactions with other drugs and additives.

Some dietary supplements can cause side effects and interact with other drugs and additives. Before taking dietary supplements, it is necessary to consult a doctor and inform him of all the drugs taken and additives.

Creatine: Creatine can cause water retention in the body and gastrointestinal disorders.
Caffeine: Caffeine can cause anxiety, heartbeat, insomnia and headache.
Beta-Alanine: Beta-alanine can cause paresthesia (a feeling of tingling of the skin).
Yohimbine: Yochimbin can cause anxiety, heartbeat and an increase in blood pressure.
Interactions: Some dietary supplements can interact with medicines. For example, caffeine can enhance the action of stimulants and anticoagulants. It is important to consult a doctor in order to avoid undesirable interactions.

4.4. Approximate schemes for the application of combinations of dietary supplements for various sports and goals.

Here are approximate schemes for the application of combinations of dietary supplements for various sports and goals. It is important to remember that these are only examples, and an individual plan of admission of dietary supplements should be developed by a doctor and a sports nutritionist.

Bodybuilding (increase in muscle mass and strength):
- Creatine: 3-5 g per day.
- Protein: 1.6-2.2 g per kg of body weight per day.
- BCAA: 5-10 g before, during or after training.
- HMB: 3 g per day.
Long distances (increased endurance):
- Beta-Alanin: 4-6 g per day, divided into several tricks.
- Citrullin Malat: 6-8 g before training.
- Caffeine: 1.5-3 mg per kg of body weight before training.
- L-carnitine: 1-3 g per day, divided into several receptions.
Crossfit (increase in muscle mass, strength and endurance):
- Creatine: 3-5 g per day.
- Beta-Alanin: 4-6 g per day, divided into several tricks.
- Protein: 1.6-2.2 g per kg of body weight per day.
- BCAA: 5-10 g before, during or after training.
Weight loss (improvement of body composition):
- Caffeine: 1.5-3 mg per kg of body weight before training.
- Green tea: 300-500 mg EGCG per day.
- L-carnitine: 1-3 g per day, divided into several receptions.
- Protein: 1.6-2.2 g per kg of body weight per day.
- Fiber: 25-35 g per day.

Part 5: Badam alternatives and the importance of full -fledged nutrition and training mode.

5.1. The role of full nutrition and training mode in achieving sports goals.

Bades are not a magic tablet and cannot replace a good nutrition and properly organized training mode. Full nutrition provides the body with all the necessary nutrients, and the correct training regimen stimulates muscle growth, increased endurance and improving the overall physical form.

Full nutrition: The athlete’s diet should contain a sufficient amount of protein (1.6-2.2 g per kg of body weight per day), carbohydrates (3-5 g per kg of body weight per day) and fats (0.8-1 g per kg of body weight per day). Vitamins, minerals and fiber are also important. Springs of protein should be low -fat meat, fish, poultry, eggs, dairy products and legumes. Sources of carbohydrates should be complex carbohydrates, such as whole grain products, vegetables and fruits. Fat sources should be useful fats, such as omega-3 fatty acids, olive oil and avocados.
Training mode: The training mode should be developed in accordance with the sport, goals and individual characteristics of the athlete. It is important to include both strength training and cardio load in the training process. It is also necessary to pay attention to warm -up, hitch and rest.

5.2. Natural alternatives of dietary supplements: foods rich in the necessary substances.

Many nutrients contained in dietary supplements can be obtained from food. Natural alternatives of dietary supplements can be more useful and safe.

Creatine: Contained in red meat and fish.
Beta-Alanine: Contained in chicken and turkey meat.
Caffeine: Contained in coffee, tea and cocoa.
Citrullen: Contained in watermelon.
Glutamine: Contained in meat, fish, eggs and dairy products.
Omega-3 fatty acids: Contained in fatty fish (salmon, tuna, mackerel), linen seed and walnuts.
Vitamin D: It is synthesized in the skin under the influence of sunlight. It is also contained in fatty fish, eggs and dairy products.
Vitamin C: Contained in citrus fruits, berries, vegetables and herbs.
Zinc: Contained in meat, fish, nuts and seeds.

5.3. Methods for optimizing the training process without the use of dietary supplements.

There are methods of optimizing the training process without the use of dietary supplements:

Correct technique for performing exercises: The correct technique of performing exercises allows you to use the target muscles as efficiently as possible and reduce the risk of injuries.
Progressive overload: Progressive overload involves a gradual increase in the load in training, which stimulates muscle growth and increase strength.
Training periodization: Periodization of training involves the alternation of periods of intense training and recreation periods, which avoids overtraining and improve the results.
Sufficient sleep: A sufficient sleep (7-9 hours a day) is important for restoration of muscles and overall health.
Stress management: Stress can negatively affect the results of training. It is important to learn how to manage stress using meditation, yoga or other methods.

Part 6: Ethical and legal aspects of the use of dietary supplements in sports.

6.1. Doping and dietary supplements: risks of random use of prohibited substances.

Many dietary supplements contain prohibited substances, even if this is not indicated on the package. This creates the risk of accidental doping, which can lead to an athlete disqualification.

Checking of dietary supplements: Before using dietary supplements, it is necessary to make sure that it does not contain prohibited substances. This can be done by checking dietary supplements for certificates of independent organizations, such as NSF International, Informed-Sport or USP.
Information: Athletes should be informed about the risks of accidental use of doping and ways to avoid them.

6.2. The athlete’s responsibility for the additives used.

The athlete is responsible for all substances that fall into his body. Ignorance does not exempt from responsibility.

Responsibilities: Athletes are required to check dietary supplements for prohibited substances and report all the supplements taken to anti -doping organizations.

** 6.3. Yu

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