Dietary supplement to improve digestion in athletes

Bades to improve digestion in athletes: A detailed review

Introduction:

Intensive training and specific nutrition of athletes have a significant load on the digestive system. High consumption of calories, macroelements (especially protein and complex carbohydrates) and frequent use of sports nutrition can cause discomfort, violation of nutrient absorption and a decrease in sports performance. Therefore, maintaining the health of the digestive system is critical for athletes. Biologically active additives (dietary supplements) can play an auxiliary role in the optimization of digestion, however, their use should be conscious, reasonable and under the control of a specialist. This article is a detailed review of dietary supplements that are potentially useful for improving digestion in athletes, with an emphasis on scientific evidence, mechanism of action, recommendations on use and possible side effects.

I. Factors affecting digestion in athletes:

Before considering specific dietary supplements, it is necessary to understand the factors that affect digestion among athletes:

1. Intensive physical activity:

   • Reducing blood flow in the gastrointestinal tract (gastrointestinal tract): During training, the body redistributes blood flow in favor of working muscles, which leads to a decrease in blood supply to the digestive organs. This can slow down digestion, absorption of nutrients and enhance the risk of gastrointestinal disorders.
   • Changing the hormonal background: Physical activity causes changes in hormones, such as cortisols, which can affect the engine motor skills and the secretion of digestive enzymes.
   • Mechanical effect: Sports associated with running or jumping can have a mechanical effect on the digestive organs, causing discomfort and disorders.
   • Increased intestinal permeability: Intensive training can increase the permeability of the intestinal wall, which allows bacteria and other substances to penetrate the bloodstream, causing inflammation.

2. A high protein diet:

   • Increasing the load on the stomach and pancreas: Protein requires more time and energy for digestion, which increases the load on the stomach and pancreas.
   • Possible disorders in the intestinal microflora: Excessive protein consumption can lead to an imbalance of intestinal microflora, stimulating the growth of bacteria that produce harmful metabolites.
   • The risk of dehydration: The process of digestion of protein requires more water, which can aggravate dehydration, especially during training.

3. Sports nutrition consumption:

   • Artificial sweeteners and additives: Some sports products contain artificial sweeteners and additives that can cause digestive disorders in sensitive people.
   • High sugar content: High sugar content in some sports drinks and gels can lead to osmotic diarrhea.
   • Lactose intolerance: Serum protein, which is often used in sports nutrition, may contain a lactose that causes discomfort in people with lactose intolerance.

4. Dehydration:

   • Reducing the secretion of digestive enzymes: Dehydration can reduce the secretion of digestive enzymes, slowing down the digestion process.
   • Constipation: Insufficient fluid consumption can lead to constipation.

5. Stress:

   • Influence on the motor skills of the gastrointestinal tract: Stress can affect the motor skills of the gastrointestinal tract, causing both constipation and diarrhea.
   • Reduced appetite: Stress can reduce appetite and affect the choice of food.

II. Categories of dietary supplement to improve digestion in athletes:

Bades to improve digestion can be divided into several categories depending on their action mechanism:

1. Digestive enzymes:

   • Proteases: The proteins are split into amino acids.
   • Amilara: Drink carbohydrates into simple sugar.
   • Lipases: The fats are split into fatty acids and glycerin.
   • Lactase: It breaks down lactose into glucose and galactose.
   • Cellulase: It breaks down cellulose contained in plant foods.
   • Bromelain: A proteolytic enzyme obtained from pineapple, which has anti -inflammatory properties.
   • Papain: A proteolytic enzyme obtained from papaya, with antioxidant properties.

   The mechanism of action: Digestive enzymes help to break down food into smaller particles, which are easier to absorb by the body. They are especially useful for athletes consuming a large amount of protein and complex carbohydrates.

   Indications for use: The insufficiency of digestive enzymes, bloating, dyspepsia, lactose intolerance.

   Advantages for athletes: Improving the absorption of nutrients, reducing discomfort in the abdomen, reducing bloating.

   Side effects: Rarely, but nausea, diarrhea, abdominal pain are possible.

   Recommendations for use: Take before food containing a large amount of protein, carbohydrates or fats. The dosage depends on the individual needs and composition of the product.

   Examples: Digestive Enzymes, EnzymeMD, Lactaid.

2. Probiotics:

   • Lactobacillus: Lactobacillus acidophilus, Lactobacillus rhamnosus, Lactobacillus plants.
   • Bifidobacterium: Bifidobacterium bifidum, Bifidobacterium longum, Bifidobacterium breve.
   • Saccharomyces boulardii: Yeast probiotic with anti -inflammatory properties.

   The mechanism of action: Probiotics are living microorganisms, which, when used in sufficient quantities, have a positive effect on the health of the owner. They improve the balance of intestinal microflora, suppress the growth of pathogenic bacteria, strengthen immunity and improve digestion.

   Indications for use: Dysbiosis, antibiotic therapy, diarrhea, constipation, irritable bowel syndrome (SRK).

   Advantages for athletes: Improving immunity, reducing the risk of upper respiratory tract infections, improving the absorption of nutrients, reducing gastrointestinal disorders associated with training.

   Side effects: Rarely, but bloating, gases, diarrhea are possible.

   Recommendations for use: Take on an empty stomach or between meals. The dosage depends on a specific product and strains of bacteria.

   Examples: Culturelle, Align, VSL#3, Florastor.

3. Prebiotics:

   • Inulin: Soluble fiber contained in onions, garlic, chicory.
   • Frictoligosaccharides (phos): Soluble fibers contained in bananas, asparagus, onions.
   • Galactooligosaccharides (state): Soluble fibers contained in milk.
   • Resistant starch: The type of starch, which is not digested in the small intestine and reaches the large intestine, where it is fermented by bacteria.

   The mechanism of action: Prebiotics are undigested fibers that serve as food for beneficial bacteria in the intestines, stimulating their growth and activity.

   Indications for use: Dysbiosis, constipation.

   Advantages for athletes: Improving the balance of intestinal microflora, improvement of calcium and magnesium absorption, reduction in the risk of constipation.

   Side effects: Bloating of the abdomen, gases, diarrhea (especially with high doses).

   Recommendations for use: Start with small doses and gradually increase to the desired dose.

   Examples: Benefiber, Prebiotin, Garden of Life Dr. Formulated Advanced Fiber.

4. Glutamine:

   • An amino acid that plays an important role in maintaining intestinal health.

   The mechanism of action: Glutamine is the main source of energy for intestinal cells and helps to restore and maintain the integrity of the intestinal wall. It can also reduce inflammation in the intestines.

   Indications for use: Increased intestinal permeability, inflammatory diseases of the intestine (BAC).

   Advantages for athletes: Improving recovery after training, reducing the risk of infections, improving the absorption of nutrients.

   Side effects: Rarely, but nausea, vomiting, abdominal pain are possible.

   Recommendations for use: Take after training or before bedtime.

   Examples: L-Glutamine Powder, Glutamine Caps.

5. Plant extracts:

   • Ginger: It has anti -inflammatory and antiemetic properties.
   • Peppermint: It has an antispasmodic and wind -bearing effect.
   • Chamomile: It has anti -inflammatory and soothing properties.
   • Turmeric: It has anti -inflammatory and antioxidant properties.
   • Artichoke: Stimulates the production of bile and improves digestion.

   The mechanism of action: Plant extracts contain various biologically active compounds that can have a positive effect on digestion.

   Indications for use: Dyspepsia, bloating, nausea, constipation.

   Advantages for athletes: Improving digestion, decreased discomfort in the abdomen, reduction of nausea after training.

   Side effects: Allergic reactions are possible.

   Recommendations for use: Take in accordance with the instructions on the package.

   Examples: Ginger capsules, Peppermint oil capsules, Chamomile tea, Turmeric curcumin supplements, Artichoke extract capsules.

6. Fiber (dietary fiber):

   • Soluble fiber: Pectin, Guar, Inulin.
   • Insoluble fiber: Cellulose, lignin.

   The mechanism of action: Fiber increases the volume of the stool, stimulates intestinal motility and promotes regular bowel movements. Soluble fiber can also reduce blood cholesterol.

   Indications for use: Constipation, diverticulosis.

   Advantages for athletes: Prevention of constipation, improving digestion, reducing the risk of developing colon cancer.

   Side effects: Bloating of the abdomen, gases, diarrhea (especially with a sharp increase in consumption).

   Recommendations for use: To increase the consumption of fiber gradually, starting with small doses and be sure to drink enough water.

   Examples: Psyllium husk, Oat bran, Apple pectin.

7. Betaine HCL Betaine):

   • Used to increase the acidity of gastric juice.

   The mechanism of action: Betaine HCL betaen increases the acidity of gastric juice, which contributes to the better digestion of proteins and the absorption of vitamin B12.

   Indications for use: Hypoacidity (low acidity of gastric juice).

   Advantages for athletes: Improving the absorption of protein, especially in elderly athletes or in those who accept antacids.

   Side effects: Heartburn, nausea, abdominal pain. Contraindicated in the ulcer of the stomach and gastritis.

   Recommendations for use: Take during food containing protein.

   Examples: Betaine HCL with Pepsin.

III. Scientific evidence of the effectiveness of dietary supplements for digestion among athletes:

The effectiveness of dietary supplement to improve digestion in athletes is the subject of research. Some additives have more convincing scientific evidence than others.

• Probiotics: Numerous studies have shown that probiotics can improve immunity and reduce the risk of upper respiratory tract infections in athletes. They can also reduce gastrointestinal disorders associated with training, such as diarrhea and bloating. The meta-analysis of studies showed that probiotics can reduce the duration of diarrhea caused by antibiotics.

• Digestive enzymes: Several studies have shown that digestive enzymes can improve the absorption of nutrients and reduce abdominal discomfort in people with digestive enzymes. However, studies directly devoted to the influence of digestive enzymes on digestion among athletes are not enough.

• Glutamine: Some studies have shown that glutamine can improve recovery after training and reduce the risk of infections. It can also help restore the integrity of the intestinal wall after intense physical exertion.

• Plant extracts: Some studies have shown that ginger can reduce nausea after training, and peppermint can relieve SRK symptoms. Turmeric has anti -inflammatory properties and can help reduce inflammation in the intestines.

• Fiber: Studies have shown that fiber can prevent constipation and improve digestion. It can also reduce the risk of developing colon cancer.

IV. Recommendations for the use of dietary supplement to improve digestion in athletes:

• Consultation with a specialist: Before taking any dietary supplements, it is necessary to consult a doctor or nutritionist in order to make sure their safety and effectiveness for your specific case.

• Individual approach: The choice of dietary supplements should be based on the individual needs and characteristics of the athlete’s body.

• Correct dosage: It is necessary to strictly follow the recommendations for the dosage indicated on the packaging of the product.

• Quality product: It is important to choose dietary supplements from trusted manufacturers that guarantee the quality and safety of products.

• Combination with diet and lifestyle: Bades should be used as an addition to a balanced diet and a healthy lifestyle, and not as a replacement for them.

• Monitoring of the effect: It is necessary to carefully monitor your condition and mark any changes in digestion after the start of the intake of dietary supplements.

V. Precautions and contraindications:

When taking dietary supplements, to improve digestion, the following precautions must be observed and contraindicated:

• Allergic reactions: It is necessary to make sure that there is no allergy to the components of the dietary supplement.

• Interaction with drugs: Some dietary supplements can interact with medicines, so it is necessary to inform the doctor about all the drugs taken.

• Pregnancy and breastfeeding: Some dietary supplements are not recommended for pregnant and lactating women.

• Gastrointestinal diseases: If there are diseases of the gastrointestinal tract, you need to consult a doctor before taking dietary supplements.

• Do not exceed the recommended dose: Exceeding the recommended dose can lead to side effects.

VI. Conclusion:

Bades can be a useful addition to the diet of athletes to improve digestion. However, their use should be conscious, justified and under the control of a specialist. It is important to remember that dietary supplements are not a replacement of a balanced diet and a healthy lifestyle. Before taking any dietary supplements, it is necessary to consult a doctor or nutritionist. A thorough choice of product, compliance with dosage recommendations and monitoring of the effect will help to achieve the desired results and avoid side effects.

VII. Additional information:

• Putation recommendations to improve digestion in athletes:

  • Consume a sufficient amount of fiber.
  • Drink enough water.
  • Limit the consumption of products that cause bloating (for example, legumes, cabbage).
  • Avoid overeating.
  • Eat in small portions.
  • Chew food thoroughly.
  • Limit alcohol and caffeine consumption.
  • Avoid stress.
  • Regularly play sports.

• Other methods of improving digestion:

  • Massage of the abdomen.
  • Respiratory exercises.
  • Meditation.
  • Yoga.

• List of literature:

  • (Here it is necessary to give a list of scientific articles and research confirming the effectiveness of the described dietary supplements)

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