How to choose dietary supplements to improve results in sports: Complete management
Part 1: Fundamental Principles and Classification of Bad
In the world of sports, where the fractions of the seconds and grams of muscles separate the winners from the rest, athletes are constantly looking for legal ways to increase their indicators. Biologically active additives (dietary supplements) have become an integral part of the arsenal of many athletes, offering potential advantages in restoration, performance and general health. However, the choice of dietary supplements requires a conscious approach based on scientific data and individual needs, and not on the blind adherence to advertising promises.
1.1. What is dietary supplement and why are they important for athletes?
Bades are concentrates of natural or identical to natural biologically active substances intended for direct intake with food or introduction into food products. They are not drugs and are not intended for the treatment of diseases. The main goal of dietary supplements is to optimize nutrition, replenish the deficiency of the necessary nutrients and support the physiological functions of the body, especially in conditions of increased physical exertion.
For athletes, dietary supplements can be useful for several reasons:
- Filling a shortage of nutrients: Intensive training increase the body’s need for vitamins, minerals and other nutrients. It is not always possible to get a sufficient amount of these substances from ordinary food, especially with strict diets.
- Improving recovery: Training cause muscle tissue damage and inflammation. Bades containing antioxidants and anti -inflammatory substances can help accelerate restoration and reduce muscle pain.
- Improving performance: Some dietary supplements have an ergogenic effect, that is, the ability to improve physical performance, increase strength, endurance and speed.
- Support for the immune system: Intensive training can weaken the immune system, making the athlete more susceptible to infections. Bades containing vitamins and minerals important for immunity can help strengthen the body’s defenses.
1.2. Classification of dietary supplements for sports:
Sports dietary supplements can be classified according to various criteria, for example, according to composition, mechanism of action and purpose. The most common classifications include:
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By composition:
- Vitamins and minerals: Vitamin D, vitamins of group B, vitamin C, zinc, magnesium, iron and others.
- Amino acids: Creatine, BCAA (Leucin, Isolecin, Valin), Glutamin, Arginine, Taurin and others.
- Proteins and carbohydrates: Wastein protein, casein, gainers, Maltodecstrin and others.
- Fatty acids: Omega-3 fatty acids (EPA and DHA), conjugated linoleic acid (CLA).
- Plant extracts: Green tea extract, ginseng extract, Rhodiola pink extract, guarana extract and others.
- Other: Coenzyme Q10, Carnitine, Ribose, Beta-Alanin and others.
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By the mechanism of action:
- Ergogenic: Improve physical performance (creatine, caffeine, beta-alanine).
- Anabolic: Contribute to the growth of muscle mass (protein, BCAA).
- Antikatabolic: Prevent the destruction of muscle tissue (glutamine, BCAA).
- Antioxidant: Protect cells from damage by free radicals (vitamin C, vitamin E).
- Immunomodulating: Strengthen the immune system (vitamin D, zinc).
- Adjusting metabolism: Improve metabolism (carnitine, coenzyme Q10).
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For the purpose:
- To increase strength and power: Creatine, beta-alanine.
- To increase endurance: Caffeine, beta-alanine, ribose.
- For the growth of muscle mass: Protein, BCAA, creatine.
- For recovery: Glutamine, BCAA, protein.
- To reduce weight: L-carnitine, green tea extract.
- For general health and well -being: Vitamins, minerals, omega-3 fatty acids.
1.3. Legal aspects and quality control of dietary supplements:
Unlike medicines, dietary supplements do not go through strict clinical trials before admission. Responsibility for safety and product quality is borne by the manufacturer. This means that low -quality products containing impurities, inaccurate information about the composition or even prohibited substances may be present on the market.
Before buying dietary supplements, you need to make sure the following:
- The presence of a certificate of conformity: The presence of a certificate confirms that the products have passed the necessary checks and meets the safety requirements.
- Manufacturer’s reliability: Give preference to well -known and trusted manufacturers who have a good reputation and provide complete information about their products.
- Composition: Carefully study the composition of the product. Make sure that it does not have prohibited substances or ingredients to which you may have an allergy.
- Best before date: Check the expiration date of the product. Do not use dietary supplements with an expired expiration date.
It is important to remember that the consumer himself is responsible for choosing and using dietary supplements. Therefore, it is necessary to carefully study the product information, consult with specialists and not abuse dietary supplements.
Part 2: Scientifically sound dietary supplement to increase sports results
In this part, we will consider the most effective and scientifically sound dietary supplements that can help athletes improve their results in various sports.
2.1. Creatine: Energy and Strength for muscles
Creatine is a natural substance that is contained in the muscles and is involved in energy metabolism. It plays a key role in providing muscles with energy during short -term, high -intensity loads, such as sprint, lifting weights and jumping.
The mechanism of action: Creatine increases phosphocratin reserves in the muscles. Phosphocratin serves as a source of energy for the rapid recovery of ATP (adenosine triphosphate), the main source of energy for muscle contractions. An increase in phosphocratin reserves allows the muscles to maintain high intensity of work longer and recover faster between approaches.
Scientific evidence: Numerous studies have shown that creatine is effective for:
- Increased muscle strength and power.
- Increased muscle mass.
- Improving the results in sprint and other short -term, high -intensity sports.
- Acceleration of recovery after training.
Recommendations for use: The most common method of taking creatine is the loading phase (20 g per day for 5-7 days) followed by a maintenance dose (3-5 g per day). You can also take creatine in a constant dose of 3-5 g per day without a loading phase.
Safety: Creatine is considered a safe addition subject to the recommended dosages. In rare cases, side effects can occur, such as fluid retention in the body and gastrointestinal disorders.
2.2. Beta-Alanin: Endurance and decrease in fatigue
Beta-Alanin is an amino acid that is the predecessor of carnosin in the muscles. Carnosine is a dipeptide that plays an important role in the buffering of acidity in the muscles.
The mechanism of action: During intense training in the muscles, lactic acid accumulates, which leads to a decrease in pH and fatigue. Carnosine neutralizes lactic acid, helping the muscles to maintain performance longer. Reception of beta-alanine increases the concentration of carnosine in the muscles, which allows you to delay the onset of fatigue and increase endurance.
Scientific evidence: Studies have shown that beta-alanine is effective for:
- Increased endurance in high intensity exercises lasting from 1 to 4 minutes.
- Improving the results in sprint, swimming and other sports requiring high endurance.
- Decrease in muscle fatigue.
Recommendations for use: The recommended dose of beta-Alanina is 4-6 g per day, divided into several doses. Reception of beta-alanine can cause a sensation of tingling skin (paresthesia), which is harmless and passes independently.
Safety: Beta-Alanin is considered a safe addition subject to the recommended dosages.
2.3. Caffeine: stimulation and increase in concentration
Caffeine is a stimulator of the central nervous system, which is contained in coffee, tea, energy drinks and some dietary supplements.
The mechanism of action: Caffeine blocks adenosine receptors in the brain. Adenosine is a neurotransmitter that causes drowsiness and fatigue. By blocking adenosine receptors, caffeine stimulates the nervous system, increases concentration, improves mood and reduces the feeling of fatigue.
Scientific evidence: Studies have shown that caffeine is effective for:
- Improving physical performance, especially in aerobic sports.
- Increased muscle strength and power.
- A decrease in a feeling of fatigue.
- Improving cognitive functions, such as concentration and attention.
Recommendations for use: The recommended dose of caffeine is 3-6 mg per kilogram of body weight 30-60 minutes before training.
Safety: Caffeine can cause side effects, such as insomnia, anxiety, rapid heartbeat and gastrointestinal disorders. It is important to start with low doses and gradually increase them in order to evaluate your tolerance. People with cardiovascular diseases and other medical problems should consult a doctor before the use of caffeine.
2.4. BCAA (amino acids with an extensive chain): Restoration and protection of muscles
BCAA (leucine, isolacin and valin) are indispensable amino acids that play an important role in the synthesis of protein and restore muscle tissue.
The mechanism of action: BCAA contribute to the synthesis of protein, reduce the destruction of muscle tissue and reduce muscle pain after training. Leucin is a key amino acid that stimulates MTOR (Rapamycin target in mammals), the main regulatory protein that controls cell growth and protein synthesis.
Scientific evidence: Studies have shown that BCAA can be useful for:
- Reducing muscle pain and acceleration of recovery after training.
- Increased protein synthesis.
- Preventing the destruction of muscle tissue during intense training.
Recommendations for use: The recommended BCAA dose is 5-10 g per day, taken before, during or after training.
Safety: BCAA is considered safe additives subject to recommended dosages.
2.5. Protein: building material for muscles
Protein is the main building material for muscles. It is necessary for the growth and restoration of muscle tissue.
The mechanism of action: Protein breaks down into amino acids that are used to synthesize new proteins in the muscles. After training, the muscles need amino acids to restore damaged fibers and stimulate growth.
Scientific evidence: Studies have shown that the use of protein after training contributes to:
- Increase muscle mass.
- Acceleration of recovery after training.
- Decrease in muscle pain.
Recommendations for use: The recommended dose of protein for athletes is 1.6-2.2 g per kilogram of body weight per day. The best time to receive protein is after training. There are various types of protein, such as serum protein, casein, soy protein and others. Serum protein is quickly absorbed and ideal for reception after training. Casein is slowly absorbed and suitable for admission before bedtime.
Safety: Protein is considered a safe addition subject to the recommended dosages. In people with kidney diseases, you should consult a doctor before the use of protein.
2.6. Vitamin D: bone health and immunity
Vitamin D is a fat -soluble vitamin that plays an important role in bone health, immune system and muscle function.
The mechanism of action: Vitamin D helps to absorb the calcium necessary for the health of bones. It also participates in the regulation of the immune system and muscle function.
Scientific evidence: Vitamin D deficiency can lead to:
- Reducing bone density and increasing risk of fractures.
- Weakening the immune system and increasing the risk of infections.
- Muscle weakness and pain.
Studies have shown that the intake of vitamin D can improve:
- Muscle strength and power.
- Immune function.
- Recovery after training.
Recommendations for use: The recommended dose of vitamin D is 1000-5000 IU per day. The optimal dosage should be determined based on the results of blood tests at vitamin D.
Safety: Vitamin D is considered safe subject to the recommended dosages. With high doses of vitamin D, side effects can occur, such as nausea, vomiting and weakness.
2.7. Omega-3 fatty acids: anti-inflammatory effect and heart health
Omega-3 fatty acids (EPA and DHA) are polyunsaturated fatty acids that play an important role in the health of the heart, brain and joints.
The mechanism of action: Omega-3 fatty acids have anti-inflammatory properties and help improve the health of the cardiovascular system.
Scientific evidence: Studies have shown that omega-3 fatty acids can be useful for:
- Reducing inflammation after training.
- Improving the health of the cardiovascular system.
- Reducing the risk of heart disease.
- Improving the function of the brain.
Recommendations for use: The recommended dose of omega-3 fatty acids is 1-3 g per day, consisting of EPA and DHA.
Safety: Omega-3 fatty acids are considered safe additives subject to recommended dosages. In high doses of omega-3, fatty acids can cause side effects, such as liquefaction of blood and gastrointestinal disorders.
Part 3: Individual approach to the choice of dietary supplements
The choice of dietary supplements should be based on the individual needs, goals and characteristics of the body. There is no universal dietary supplement list that is suitable for all athletes.
3.1. Assessment of individual needs:
Before you start taking dietary supplements, you need to evaluate your individual needs. Consider the following factors:
- Sport: Different sports impose different requirements for the body. For example, long -distance runners require more endurance, and weightlifters are more of power.
- Training intensity: The more intense training, the greater the body’s need for nutrients and recovery.
- Diet: Evaluate your diet. Do you get vitamins, minerals and other nutrients from food enough?
- Health status: Consider your medical problems and medications taken. Some dietary supplements can interact with medicines or aggravate certain conditions.
- Goals: Determine what goals you want to achieve with dietary supplements. Increase in strength, endurance, muscle mass or improvement of recovery?
3.2. Consultation with a specialist:
Before you start taking dietary supplements, it is recommended to consult a doctor, a sports nutritionist or other qualified specialist. A specialist will help you evaluate your individual needs, choose suitable dietary supplements and determine the optimal dosage.
3.3. Accounting for contraindications and side effects:
Before using each dietary supplement, you must carefully study the instructions and take into account the contraindications and possible side effects. Do not exceed the recommended dosages.
3.4. Combination of dietary supplements:
Some dietary supplements can be combined to achieve a synergistic effect. For example, creatine and beta-alanine can improve strength and endurance together. However, before combining dietary supplements, it is necessary to make sure their compatibility and the absence of negative interactions.
3.5. Tracking results and adjusting the plan:
After the start of receiving dietary supplements, it is necessary to track your results and, if necessary, adjust the plan. Keep a diary in which fix your training, food, dietary supplement and well -being. If you do not notice any improvements or experience side effects, consult a specialist.
Part 4: errors when choosing and using dietary supplements
Despite the potential advantages, the wrong choice and use of dietary supplements can not only not benefit, but also harm health.
4.1. Blind following advertising:
Do not trust advertising promises and marketing tricks. Many dietary supplements exaggerate the effectiveness of their products and are silent about possible side effects.
4.2. Buying dietary suppliers from unreliable suppliers:
Buy dietary supplements only from trusted and reliable suppliers that guarantee the quality and safety of products. Avoid buying dietary supplements on dubious sites or from non -authorized distributors.
4.3. Self -medication:
Do not self -medicate and do not use dietary supplements to treat diseases. Bades are food supplements, not medicines.
4.4. Excess of dosages:
Do not exceed the recommended dosages of dietary supplements. Exceeding the dosages can lead to side effects and negatively affect health.
4.5. Incorrect storage:
Keep dietary supplement in accordance with the manufacturer’s instructions. Incorrect storage can lead to a deterioration in the quality and efficiency of the product.
4.6. Lack of consultation with a specialist:
Do not start taking dietary supplement without consulting with a specialist. A specialist will help you choose the right dietary supplement and determine the optimal dosage.
4.7. Using prohibited substances:
Make sure that the dietary supplement does not contain prohibited substances that can lead to disqualification in sports. Check the composition of the product for the presence of prohibited substances in the list of the World Anti -Doping Agency (WADA).
Part 5: Prospects for the development of the market for sports for sports
The market for sports is constantly developing and offers new products and technologies.
5.1. Innovation in the field of sports nutrition:
In recent years, there has been an increase in interest in personalized sports nutrition, based on genetic data and individual characteristics of the body. New technologies allow you to create dietary supplements adapted to the specific needs of the athlete.
5.2. Development of new dietary supplements:
Scientists continue to explore new substances and compounds that can improve sports results. In the future, you can expect new dietary supplements with higher efficiency and safety.
5.3. Tighten quality control:
Due to the growth of the popularity of dietary supplements, governments and regulatory authorities enhance control over the quality and safety of products. This should lead to improving the quality of dietary supplements and protecting consumers from poor -quality products.
5.4. Increased consumer awareness:
Consumers become more aware of dietary supplements and their potential advantages and risks. This leads to a more conscious choice of dietary supplements and their more responsible use.
Part 6: Frequently asked questions about dietary supplements for sports
6.1. What dietary supplements are effective for increasing strength?
Creatine and beta-Alanin are the most effective dietary supplement to increase strength.
6.2. What dietary supplements are effective for increasing endurance?
Caffeine and beta-alanine are the most effective dietary supplement to increase endurance.
6.3. What dietary supplements are effective for the growth of muscle mass?
Protein, BCAA and creatine are the most effective dietary supplements for muscle growth.
6.4. What dietary supplements are effective for recovery after training?
Glutamin, BCAA and protein are the most effective dietary supplement for recovery after training.
6.5. Are dietary supplements safe?
Most dietary supplements are safe subject to the recommended dosages. However, before the use of dietary supplements, you need to consult a doctor or a sports nutritionist.
6.6. Can diet be replaced by good nutrition?
No, dietary supplements cannot replace good nutrition. They are only food additives and do not contain all the necessary nutrients.
6.7. Do I need to take dietary supplements constantly?
Some dietary supplements, such as creatine and protein, can be taken constantly. Other dietary supplements, such as caffeine, are recommended only before training.
6.8. How to find out which dietary supplement suits me?
To find out which dietary supplements are suitable for you, you need to consult a doctor or a sports nutritionist.
6.9. Where can you buy dietary supplements?
Bad can be bought in pharmacies, sports nutrition stores and online stores.
6.10. How to choose a quality dietary supplement?
To choose a high -quality dietary supplement, you need to pay attention to the manufacturer, the composition of the product and the availability of a certificate of conformity.
This comprehensive guide provides a deep dive into the world of sports supplements, offering valuable information for athletes looking to enhance their performance safely and effectively. Remember to consult with a healthcare professional before starting any new supplement regimen.