Dietary supplements for quick recovery after training

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Bad for quick recovery after training: Complex guide

I. Fundamentals of recovery after training

A. What is recovery and why is it important?

Restoration after training is a comprehensive process that includes the restoration of muscle tissue, replenishment of energy reserves (glycogen), normalization of the hormonal background and removal of inflammation. Ignoring recovery can lead to overtraining, reducing the results, increasing the risk of injuries and a deterioration in the general state of health.

B. Factors affecting the speed of recovery:

  1. Intensity and duration of training: More intense and long training requires more time to restore. Microsics of muscle tissue and depletion of glycogen reserves intensify.
  2. Type of training: Power training aimed at hypertrophy requires a different approach to restoration than cardio training for endurance.
  3. Age: With age, recovery processes slow down, which requires a more conscious approach to the training and nutrition mode.
  4. Nutrition: Adequate consumption of proteins, carbohydrates and fats is critical of the restoration of muscle tissue and filling in energy reserves. The deficiency of calories and macronutrients slows down restoration.
  5. Dream: During sleep, the body is actively restored and regenerate. The lack of sleep negatively affects the hormonal balance and muscle restoration.
  6. Stress level: A high level of stress (both physical and emotional) can slow down restoration, since cortisol (stress hormone) can destroy muscle tissue.
  7. Genetics: A genetic predisposition can affect the speed of recovery. Some people are restored faster than others, under the same conditions.
  8. Hydratation level: Sufficient water consumption is necessary to maintain normal physiological processes, including muscle restoration.
  9. Previous training experience: People with extensive experience in training are usually restored faster than beginners, due to adaptation of the body.

C. The main components of effective recovery:

  1. Nutrition:
    • Protein: It is necessary for the restoration and growth of muscle tissue. It is recommended to consume 20-40 grams of protein after training. Sources: meat, fish, poultry, eggs, dairy products, legumes, protein powders.
    • Carbohydrates: Fill glycogen reserves in the muscles. It is recommended to use carbohydrates with a high glycemic index after training, especially after intense training. Sources: fruits, white rice, potatoes, sports drinks.
    • Fat: Important for hormonal balance and overall health, but their consumption should be controlled, especially immediately after training. Sources: avocados, nuts, seeds, olive oil.
  2. Hydration: Fill the lost liquid during training. Water, electrolytes (sodium, potassium, magnesium) are necessary to maintain water balance and normal muscle function.
  3. Dream: Providing enough sleep (7-9 hours) every night. During sleep, growth hormones are produced, which contribute to muscle restoration.
  4. Active rest: Easy activity, such as walking or swimming, helps to improve blood circulation and accelerate recovery.
  5. Massage: Relieves tension in the muscles and improves blood circulation.
  6. Contrast shower/sauna: It can help reduce inflammation and improve recovery.

II. Overview of the main dietary supplements for recovery

A. Protein (serum, casein, soy, vegetable):

  1. Wastein protein:
    • The mechanism of action: It is quickly absorbed, providing the body with the necessary amino acids for the restoration and growth of muscle tissue. Stimulates protein synthesis.
    • Advantages: Fast delivery of amino acids, high biological value, various tastes and forms (concentrate, isolate, hydrolyzate).
    • Recommendations for use: 20-40 grams immediately after training. It can also be used during the day to increase protein consumption.
    • Side effects: Rarely, but digestive disorders (bloating, gases) in people with lactose intolerance are possible.
    • Forms: Concentrate (contains a little lactose and fat), isolated (practically no lactose and fat), hydrolyzate (previously split for faster assimilation).
  2. Casein:
    • The mechanism of action: Slowly absorbed, providing the body with amino acids for a long time. Prevents the destruction of muscle tissue (catabolism) during sleep.
    • Advantages: Provides prolonged receipt of amino acids, suitable for consumption before bedtime.
    • Recommendations for use: 20-40 grams before bedtime.
    • Side effects: Rarely, but digestive disorders (bloating, gases) in people with lactose intolerance are possible.
  3. Soy protein:
    • The mechanism of action: It provides the body with amino acids, suitable for vegetarians and people with lactose intolerance.
    • Advantages: A good source of protein for vegetarians contains isoflavons (antioxidants).
    • Recommendations for use: 20-40 grams after training or during the day.
    • Side effects: Rarely, but allergic reactions are possible.
  4. Plant protein (pea, rice, sunflower):
    • The mechanism of action: It provides the body with amino acids, suitable for vegans and people with allergies for dairy products and all. It is often a mixture of various plant proteins to ensure a full amino acid profile.
    • Advantages: Suitable for vegans and people with allergies, often absorbed well.
    • Recommendations for use: 20-40 grams after training or during the day.
    • Side effects: Rarely, but allergic reactions to specific plant sources are possible.

B. Creatine:

  1. The mechanism of action: Increases phosphocratin reserves in the muscles, which allows you to quickly restore ATP (the main source of energy for muscle contractions). Improves strength indicators and promotes muscle growth.
  2. Advantages: Increases strength and endurance, accelerates recovery, promotes the growth of muscle mass, improves cognitive functions.
  3. Recommendations for use:
    • Download phase (optional): 20 grams per day (divide into 4 doses) within 5-7 days.
    • Supporting dose: 3-5 grams per day. Take after training or at any other time of the day.
  4. Side effects: Rarely, but water delay (temporary weight gain), digestion (bloating, diarrhea) is possible. It is important to use a sufficient amount of water.
  5. Forms: Monohydrate (the most common and studied form), ethyl ether, hydrochloride (HCL), Malat.

C. Amino acids with an extensive chain (BCAA):

  1. The mechanism of action: BCAA (leucine, isolacin, valin) are indispensable amino acids that play an important role in the synthesis of protein and restore muscle tissue. They can reduce muscle pain after training.
  2. Advantages: Reduce muscle pain, accelerate recovery, support protein synthesis, can prevent catabolism.
  3. Recommendations for use: 5-10 grams before, during or after training.
  4. Side effects: Rarely, but digestive disorders (nausea, diarrhea) are possible.
  5. BCAA ratio: Usually 2: 1: 1 (leicin: isolacin: valin).

D. Glutamine:

  1. The mechanism of action: Glutamine is a conditionally indispensable amino acid, which plays an important role in the immune system and the restoration of muscle tissue. It can help reduce inflammation and accelerate recovery after intense training.
  2. Advantages: Supports the immune system, accelerates recovery, reduces muscle pain, improves intestinal function.
  3. Recommendations for use: 5-10 grams after training or before bedtime.
  4. Side effects: Rarely, but digestive disorders (bloating, gases) are possible.

E. Beta-Alanine:

  1. The mechanism of action: Beta-Alanin increases the level of carnosine in the muscles, which is a lactor of lactic acid. This helps to reduce muscle fatigue and improve endurance.
  2. Advantages: Increases endurance, reduces muscle fatigue, improves strength.
  3. Recommendations for use: 2-5 grams per day, divided into several tricks.
  4. Side effects: It can cause tingling skin (paresthesia), which usually passes in a few minutes.

F. Omega-3 fatty acids:

  1. The mechanism of action: Omega-3 fatty acids (EPK and DGC) have anti-inflammatory properties that can help reduce muscle pain and accelerate recovery.
  2. Advantages: Reduce inflammation, improve heart health, improve cognitive functions, and can reduce muscle pain.
  3. Recommendations for use: 1-3 grams per day.
  4. Side effects: Rarely, but digestive disorders (nausea, diarrhea) are possible.

G. Antioxidant (Vitamine C, Vitamin E, Cohenzim Q10):

  1. The mechanism of action: Antioxidants protect cells from damage by free radicals that are formed during training.
  2. Advantages: Reduce inflammation, protect the cells from damage, improve the immune system.
  3. Recommendations for use:
    • Vitamin C: 500-1000 mg per day.
    • Vitamin E: 400-800 ME per day.
    • Coenzim q10: 100-300 mg per day.
  4. Side effects: Rarely, but digestive disorders at high doses are possible.

H. Magnesium:

  1. The mechanism of action: Magnesium plays an important role in muscle function, nervous system and energy metabolism. Magnesium deficiency can lead to muscle cramps and fatigue.
  2. Advantages: Improves muscle function, reduces muscle cramps, improves sleep, reduces stress levels.
  3. Recommendations for use: 200-400 mg per day.
  4. Side effects: It can cause diarrhea at high doses.

I. Zinc:

  1. The mechanism of action: Zinc plays an important role in the immune system, protein synthesis and wound healing.
  2. Advantages: Supports the immune system, accelerates wound healing, improves protein synthesis.
  3. Recommendations for use: 15-30 mg per day.
  4. Side effects: It can cause nausea at high doses.

J. Carbohydrate gels and drinks:

  1. The mechanism of action: Provide a quick source of energy during training and help to make up for glycogen reserves after training.
  2. Advantages: A quick source of energy, replenish glycogen reserves, improve endurance.
  3. Recommendations for use: During training (gels) or immediately after training (drinks).
  4. Side effects: They can cause digestive disorders (nausea, diarrhea) in some people.

K. Electrolytes (sodium, potassium, magnesium, calcium):

  1. The mechanism of action: The lost electrolytes with then during training are replenished. It is necessary to maintain water balance and the normal function of muscles.
  2. Advantages: Support the water balance, prevent dehydration, improve muscle function.
  3. Recommendations for use: During and after training.
  4. Side effects: Rarely, but digestive disorders at high doses are possible.

L. Tart cherry (Tart Cherry):

  1. The mechanism of action: Contains antioxidants and anti -inflammatory compounds that can help reduce muscle pain and accelerate recovery.
  2. Advantages: Reduces muscle pain, accelerates recovery, improves sleep.
  3. Recommendations for use: In the form of juice or extract. Follow the instructions on the packaging.
  4. Side effects: Rarely, but digestive disorders are possible.

M. Curcumin (Curcumin):

  1. The mechanism of action: It has powerful anti -inflammatory properties that can help reduce muscle pain and accelerate recovery.
  2. Advantages: Reduces inflammation, reduces muscle pain, improves joint health.
  3. Recommendations for use: In the form of capsules or powder. It is often combined with piperin (black pepper) to improve absorption. Follow the instructions on the packaging.
  4. Side effects: Rarely, but digestive disorders at high doses are possible.

N. Melatonin:

  1. The mechanism of action: A hormone that regulates a dream. Improving the quality of sleep can contribute to better restoration.
  2. Advantages: Improves sleep, reduces the time of falling asleep, improves recovery quality.
  3. Recommendations for use: 0.5-5 mg before bedtime.
  4. Side effects: Drowsiness, dizziness, headache.

III. Scientific evidence of the effectiveness of dietary supplements

A. Systematic reviews and meta analyzes: A review of scientific research (systematic reviews and meta analyzes) demonstrates that certain dietary supplements, such as creatine, BCAA, protein and omega-3 fatty acids, can have a positive effect on recovery after training. However, it is important to take into account the quality of research and the individual characteristics of the body.

B. Research in public: Numerous studies in humans show that creatine improves strength indicators and promotes muscle growth, BCAA reduce muscle pain, and protein accelerates the restoration of muscle tissue. Nevertheless, the effect of taking dietary supplements can vary depending on the intensity of training, nutrition and genetic predisposition.

C. Action mechanisms: Scientific research makes it possible to understand the mechanisms of the action of dietary supplements on the body. For example, creatine increases phosphocratin reserves in the muscles, which allows you to quickly restore ATP, and omega-3 fatty acids have anti-inflammatory properties.

D. Criticism and restrictions on research: It is important to critically evaluate scientific research and take into account their restrictions. For example, some studies can be conducted in small samples, have a short duration or funded by dietary supplements.

IV. Individual approach to the choice of dietary supplements

A. Definition of training goals: The choice of dietary supplements should correspond to the goals of training. For example, creatine and protein are recommended to increase strength and muscle mass, and to improve endurance, beta-alanine and carbohydrate gels.

B. Accounting for the intensity and duration of training: More intense and long training requires more attention to restoration and may require accepting additional dietary supplements.

C. Assessment of individual needs and health status: It is important to consider individual needs and health status. People with allergies, kidney diseases or liver should consult a doctor before taking dietary supplements.

D. Bad compatibility: It is necessary to take into account the compatibility of dietary supplements and avoid the simultaneous use of a large number of additives that can interact with each other or cause side effects.

E. Consultation with a specialist: It is recommended to consult a doctor or a sports nutritionist before starting dietary supplements. A specialist can evaluate individual needs and health status and develop an optimal plan for taking additives.

V. Rules accepts Badov

A. Dosage: Compliance with the recommended dosage indicated on the packaging. Exceeding the dosage can lead to side effects.

B. Reception time: Accounting for dietary supplements to achieve maximum effect. For example, protein is recommended to be taken after training, and casein before bedtime.

C. Method accepts: Compliance with the recommended method of receiving dietary supplements. Some additives should be taken with food, while others should be on an empty stomach.

D. Duration of admission: Determination of the optimal duration of dietary supplements. Some additives can be taken constantly, while others can be taken in courses.

E. Cycling: The cycling of the use of some dietary supplements (for example, creatine) can help prevent adaptation of the body and maintain the effectiveness of the additive.

F. Product quality: The choice of dietary supplements from trusted manufacturers that guarantee the quality and safety of products. It is important to pay attention to the availability of quality certificates and consumer reviews.

G. Interaction with drugs: Accounting for the interaction of dietary supplements with medicines that a person takes. Some additives can enhance or weaken the effect of drugs.

VI. Alternative recovery methods

A. Power (balanced diet, macronutrients, micronutrients):

  1. Balanced diet: Providing the body with all the necessary macro- and micronutrients for the restoration and growth of muscle tissue.
  2. Macronutrients:
    • Squirrels: It is necessary for the restoration and growth of muscle tissue.
    • Carbohydrates: Fill glycogen reserves in the muscles.
    • Fat: Important for hormonal balance and overall health.
  3. Micronutrients (vitamins and minerals): It is necessary to maintain normal physiological processes, including muscle restoration.

B. Hydration (water, electrolytes): The replenishment of lost liquid and electrolytes during training.

C. Sleep (quality, duration): Providing enough sleep (7-9 hours) every night.

D. Active rest (easy activity, stretching): Easy activity, such as walking or swimming, helps to improve blood circulation and accelerate recovery. Stretching helps relieve tension in the muscles.

E. Massage (sports, relaxing): Relieves tension in the muscles and improves blood circulation.

F. Contrast shower/sauna: It can help reduce inflammation and improve recovery.

G. Stress management (meditation, yoga): A high level of stress can slow down restoration, so it is important to learn how to control stress using meditation, yoga or other methods.

H. Cryotherapy (Ice Baths): The exposure to low temperatures can reduce inflammation and muscle pain.

VII. Typical errors in recovery

A. Insufficient protein consumption: Inadequate protein consumption after training can slow down the restoration of muscle tissue.

B. Insufficient carbohydrate consumption: Inadequate carbohydrate consumption after training can slow down the replenishment of glycogen reserves.

C. Insufficient hydration: Insufficient water consumption can lead to dehydration and slow down the restoration.

D. Lack of sleep: The lack of sleep negatively affects the hormonal balance and muscle restoration.

E. Overtraining: Too intense and frequent workouts without enough time for recovery can lead to overtraining.

F. Ignoring symptoms: Ignoring symptoms of overtraining, such as fatigue, reducing results and muscle pain, can aggravate the problem.

G. Incorrect choice of dietary supplements: The wrong choice of dietary supplements or their improper use may not bring the desired result and even harm health.

VIII. Prospects for recovery research

A. New dietary supplements: The study of new dietary supplements with potential properties to accelerate recovery.

B. Individualization of the approach: Development of individual recovery plans based on genetic data and other individual characteristics of the body.

C. Monitoring technologies: The use of monitoring technologies (for example, wearable devices) to track the recovery and optimization of the training process.

D. Studies of the influence of various factors: Further studies of the influence of various factors (for example, nutrition, sleep, stress) on the speed of recovery.

E. Studying long -term effects: The study of the long -term effects of taking dietary supplements and other methods of recovery for health and sports results.

IX. Legal and ethical aspects of the use of dietary supplements

A. Bad regulation: Features of the regulation of dietary supplements in different countries.

B. Quality control: The importance of choosing dietary supplements from trusted manufacturers that guarantee the quality and safety of products.

C. Doping: Bades and doping control. It is important to avoid taking dietary supplements containing prohibited substances.

D. Informed consent: The need to obtain informed consent before starting dietary supplements.

E. Ethical questions: Ethical issues related to the use of dietary supplements in sports.

X. Dictionary Terminov

  1. Bad (biologically active additive): The concentrate of natural or identical to natural biologically active substances intended for direct intake with food or introduction into food products.
  2. Recovery: A comprehensive process, which includes the restoration of muscle tissue, replenishment of energy reserves, normalization of the hormonal background and removal of inflammation.
  3. Hypertrophy: An increase in the volume of muscle fibers.
  4. Glycogen: The form of storage of glucose in the muscles and liver.
  5. Catabolism: The process of destruction of muscle tissue.
  6. Anabolism: The process of muscle tissue synthesis.
  7. ATP (adenosinerifosphate): The main source of energy for muscle contractions.
  8. Phosphocratin: The connection that is used to rapidly recovery ATP.
  9. Amino acids: Building blocks of proteins.
  10. Irreplaceable amino acids: Amino acids that the body cannot synthesize independently and should receive from food.
  11. BCAA (amino acids with an extensive chain): Laicin, isoleykin, Valin.
  12. Glutamine: A conditionally indispensable amino acid that plays an important role in the immune system and the restoration of muscle tissue.
  13. Beta-Alanine: Amino acid that increases the level of carnosine in the muscles.
  14. CARNOSINE: Muscle lactic acid buffer.
  15. Omega-3 fatty acids: EPA and DHA.
  16. Antioxidants: Substances that protect the cells from damage by free radicals.
  17. Free radicals: Unstable molecules that can damage the cells.
  18. Micronutrients: Vitamins and minerals.
  19. Macronutrients: Squirrels, carbohydrates and fats.
  20. Glycemic index: The indicator of how quickly carbohydrates increase blood sugar.
  21. Insulin: A hormone that regulates blood sugar.
  22. Cortisol: Stress hormone.
  23. Growth hormone: A hormone that promotes the restoration and growth of muscle tissue.
  24. Mioglobin: Protein that tolerates oxygen in the muscles.
  25. Creatinease (CPC): An enzyme that is released into the blood when muscle tissue is damaged.
  26. Lactate dehydrogenase (LDG): An enzyme that is released into the blood when tissue damage.
  27. Doping: The use of prohibited substances or methods to improve sports results.
  28. Overtraining: A condition that occurs with too intense and frequent training without enough time for recovery.
  29. Placebo: Inert substance that is used in control groups in clinical studies.
  30. Systematic review: A review of scientific research conducted in accordance with a specific methodology.
  31. Meta-analysis: Statistical analysis of data from several scientific research.

XI. Examples of recovery protocols for different sports

A. Strength sports (powerlifting, weightlifting, bodybuilding):

  1. Nutrition: High protein consumption (2-2.5 g/kg of body weight), moderate consumption of carbohydrates (3-5 g/kg of body weight) and fats (0.8-1 g/kg of body weight).
  2. Bad: Creatine (3-5 g per day), protein (20-40 g after training), BCAA (5-10 g to, during or after training), glutamine (5-10 g after training), magnesium (200-400 mg per day).
  3. Dream: 7-9 hours every night.
  4. Active rest: Easy activity, such as walking or swimming.
  5. Massage: Regular massage to relieve tension in the muscles.

B. Endurance sports (running, cycling, swimming):

  1. Nutrition: High consumption of carbohydrates (5-7 g/kg of body weight), moderate protein consumption (1.2-1.7 g/kg of body weight) and fats (1-1.2 g/kg of body weight).
  2. Bad: Beta-Alanin (2-5 g per day), carbohydrate gels and drinks during training, electrolytes during and after training, omega-3 fatty acids (1-3 g per day).
  3. Dream: 7-9 hours every night.
  4. Active rest: Easy activity, such as walking or swimming.
  5. Stretching: Regular stretching to improve flexibility and prevent injuries.

C. Team sports (football, basketball, volleyball):

  1. Nutrition: Balanced protein consumption (1.5-2 g/kg of body weight), carbohydrates (4-6 g/kg of body weight) and fats (1-1.2 g/kg of body weight).
  2. Bad: Creatine (3-5 g per day), protein (20-40 g after training), BCAA (5-10 g to, during or after training), electrolytes during and after training.
  3. Dream: 7-9 hours every night.
  4. Active rest: Easy activity, such as walking or swimming.
  5. Massage: Regular massage to relieve tension in the muscles.

XII. Conclusion

Restoring after training is an important component of the training process that must be taken into account to achieve maximum results and prevent injuries. Bades can be a useful addition to a balanced diet, adequate sleep and other recovery methods, but their use should be based on scientific data and individual needs of the body. It is important to consult a doctor or sports nutritionist before starting dietary supplements.

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