Dietary supplement to improve sleep and restore athletes - Yes Global продукция

Dietary supplement to improve sleep and recover from athletes: complete leadership

Section 1: Sleep and restoration: Fundamentals of sports performance

Sleep is not just a pleasant pastime; This is a fundamental physiological process that is critical for the survival and optimal functioning of a person. For athletes striving for maximum performance, sleep becomes the cornerstone of successful training and competitions. During sleep, the body restores damaged tissues, replenishes energy reserves and consolidates memory and skills. The lack of sleep leads to a number of negative consequences, including a decrease in physical and cognitive performance, an increased risk of injuries and diseases, as well as a deterioration in the psychological state.

1.1. Physiological sleep processes:

The dream consists of several cycles, each of which lasts about 90-120 minutes. Each cycle includes various stages:

Stage N1 (Speak): The transition between wakefulness and sleep. It is characterized by a slowdown in brain activity and muscle relaxation. It is easy to wake up at this stage.
Stage N2 (easy sleep): Further slowdown in brain activity, accompanied by the appearance of carotid spindles and K-complexes on EEG. The body temperature decreases, and the heart rhythm slows down.
Stage N3 (deep sleep, slowly wave sleep): The most restorative stage of sleep. It is characterized by very slow and high-voltage delta waves on EEG. During this period, the growth of the growth hormone, the restoration of tissues and the strengthening of the immune system occurs. It is difficult to wake up at this stage.
Stage R (REM-SN, Fast Sleep): It is characterized by quick eye movements, rapid heartbeat and breathing, as well as increased brain activity, similar to wakefulness. During this period, memory consolidation and processing of emotions occurs. In a dream, at this stage, bright dreams are often seen.

1.2. The influence of lack of sleep on sports performance:

Insufficient or poor -quality sleep has a destructive effect on sports results:

Decrease in physical strength and endurance: The lack of sleep disrupts the synthesis of glycogen, the main source of energy for muscles, which leads to a decrease in performance and a rapid onset of fatigue.
Deterioration of coordination and reaction: Sleep is necessary for the consolidation of motor skills. The lack of sleep slows down the reaction rate, worsens the accuracy of movements and increases the risk of injuries.
Reducing cognitive functions: Dream plays a key role in the consolidation of memory and improving concentration. The lack of sleep worsens the ability to make quick and deliberate decisions, which is critically important in competitive conditions.
Increased risk of injuries: Fatigue caused by a lack of sleep reduces the ability to concentrate and coordinate movements, which increases the likelihood of injuries.
Violation of the immune function: Sleep plays an important role in maintaining a healthy immune system. The lack of sleep weakens immunity, making athletes more susceptible to infections.
Witting mood and motivation: The lack of sleep can lead to irritability, depression and a decrease in training motivation.
Changing the hormonal background: The lack of sleep violates the production of hormones, such as growth hormone, cortisol and testosterone, which negatively affects the restoration and growth of muscles.

1.3. Factors affecting the quality of sleep in athletes:

The quality of sleep athletes is affected by many factors:

Training intensity: High -intensity training can lead to overwork and difficult to fall asleep.
Training mode: Training in the evening can increase the level of cortisol and difficult to fall asleep.
Diet: The use of caffeine and alcohol before bedtime can violate the structure of sleep.
Stress: Competitions and training can cause stress, which negatively affects the quality of sleep.
Traveling and changing time zones: Change of time zones can disrupt circidous rhythms and lead to insomnia.
Environment: Noise, light and temperature in the bedroom can affect the quality of sleep.
Chronic diseases and medication: Some diseases and drugs can violate sleep.
Psychological factors: Anxiety, depression and other psychological problems can lead to insomnia.

Section 2: Bad to improve sleep: review and scientific data

Bades (biologically active additives) can be a useful addition to the strategy for improving sleep in athletes, but it is important to remember that they are not a replacement for a healthy lifestyle, including proper nutrition, regular physical exercises and compliance with sleep hygiene. Before taking any dietary supplements, it is necessary to consult a doctor or a sports nutritionist.

2.1. Melatonin:

Melatonin is a hormone produced by the pineal gland in the brain, which regulates the cycles of sleep and wakefulness. Its production increases in the dark and decreases when exposed to light. Melatonin is widely used to improve sleep, especially for insomnia, change time zones and replaceable work.

The mechanism of action: Melatonin is associated with melatonin receptors in the brain, contributing to falling asleep and improving the quality of sleep.
Scientific data: Numerous studies have shown that melatonin can reduce the time of falling asleep, increase the total duration of sleep and improve the subjective sense of sleep quality. However, the effectiveness of melatonin can vary depending on the individual characteristics of the body and the causes of insomnia.
Recommendations for use: It is usually recommended to take 0.5-5 mg of melatonin 30-60 minutes before bedtime. It is important to start with a low dose and gradually increase it if necessary. Long -term use of high doses of melatonin is not recommended without consulting a doctor.
Side effects: In rare cases, melatonin can cause side effects, such as headache, dizziness, nausea and drowsiness during the day.

2.2. Magnesium:

Magnesium is an important mineral that is involved in more than 300 enzymatic reactions in the body, including the regulation of muscle function, nervous system and heart rhythm. Magnesium plays an important role in the regulation of sleep, as it helps to relax muscles, a decrease in stress levels and improve melatonin production.

The mechanism of action: Magnesium blocks NMDA receptors that are involved in the excitation of the nervous system, and activates Gaba receptors that have a calming effect. He also participates in the regulation of melatonin production.
Scientific data: Studies have shown that magnesium additives can improve sleep quality, increase sleep duration and reduce insomnia symptoms, especially in people with magnesium deficiency.
Recommendations for use: It is usually recommended to take 200-400 mg of magnesium before bedtime. There are various forms of magnesium, such as magnesium citrate, magnesium glycine and magnesium oxide. Magnesium glycinate and magnesium citrate are considered more bioavailable and are better absorbed by the body.
Side effects: In high doses, magnesium can cause diarrhea and stomach disorder. People with kidney diseases should consult a doctor before taking magnesium additives.

2.3. L-triptophan:

L-tripthophanes is an indispensable amino acid, which is the predecessor of serotonin and melatonin. Serotonin is a neurotransmitter who plays an important role in the regulation of mood, appetite and sleep.

The mechanism of action: L-tripthophanes is converted into serotonin, which, in turn, is transformed into melatonin. An increase in serotonin levels can improve the mood and help relax, and increasing the level of melatonin can improve sleep quality.
Scientific data: Studies have shown that L-tripthophanes can reduce the time of falling asleep, improve sleep quality and reduce insomnia symptoms.
Recommendations for use: It is usually recommended to take 500-2000 mg L-tripteophan before bedtime. L-tripthophanes is better absorbed if it is taken on an empty stomach.
Side effects: In some cases, L-tripthophanes can cause side effects, such as nausea, dizziness and drowsiness during the day. L-tripthophanes should not be taken with antidepressants without consulting a doctor.

2.4. 5-HTP (5-hydroxyryptophan):

5-HTP is an amino acid that is an intermediate product in the metabolism of L-tripthophanes in serotonin. It is believed that 5-HTP is more effectively converted into serotonin than L-tripthophanes.

The mechanism of action: 5-HTP is directly converted into serotonin in the brain. Increasing the level of serotonin can improve the mood and promote relaxation, which, in turn, can improve the quality of sleep.
Scientific data: Studies have shown that 5-HTP can reduce falling asleep, improve sleep quality and reduce the symptoms of depression and anxiety.
Recommendations for use: It is usually recommended to take 50-100 mg 5-HTP before bedtime. 5-HTP is better absorbed if you take it with food.
Side effects: In some cases, 5-HTP can cause side effects, such as nausea, dizziness and stomach disorder. 5-HTP should not be taken with antidepressants without consulting a doctor.

2.5. GABA (gamma-aminomatic acid):

Gaba is a neurotransmitter that has a calming effect on the nervous system. Gaba helps to reduce the alarm, relax and fall asleep.

The mechanism of action: Gaba is associated with Gaba receptors in the brain, reducing nervous excitability and contributing to relaxation.
Scientific data: Studies have shown that Gaba can reduce the time of falling asleep, improve sleep quality and reduce anxiety symptoms. However, the ability of Gaba taken inside to penetrate through the hematoencephalic barrier remains the subject of discussions.
Recommendations for use: It is usually recommended to take 500-3000 mg Gaba before bedtime.
Side effects: In some cases, Gaba can cause side effects, such as drowsiness, dizziness and tingling in the skin.

2.6. Valerian:

Valerian is a herbaceous plant whose root is used as a soothing and sleeping pills over the centuries.

The mechanism of action: It is believed that valerian enhances the action of Gaba, contributing to relaxation and improving sleep.
Scientific data: Studies have shown that valerian can reduce falling asleep, improve sleep quality and reduce anxiety symptoms. The effectiveness of valerian can vary depending on the dose and individual characteristics of the body.
Recommendations for use: It is usually recommended to take 400-900 mg of valerian extract before bedtime.
Side effects: In rare cases, valerian can cause side effects, such as headache, dizziness and stomach disorder.

2.7. Chamomile:

Chamomile is a medicinal plant that has soothing and anti -inflammatory properties. Chamomile tea is traditionally used to improve sleep and relieve anxiety.

The mechanism of action: Chamomile contains an apigenin, an antioxidant that binds to Gaba receptors in the brain, contributing to relaxation and improvement of sleep.
Scientific data: Studies have shown that chamomile can improve sleep quality and reduce anxiety symptoms.
Recommendations for use: It is recommended to drink a cup of chamomile tea 30-60 minutes before bedtime. Also available additives with chamomile extract.
Side effects: In rare cases, chamomile can cause allergic reactions.

2.8. L-theanine:

L-theanine is an amino acid that is contained in tea (especially in green tea). L-theanine has soothing and anti-stress properties.

The mechanism of action: L-theanine increases the level of Gaba, serotonin and dopamine in the brain, contributing to relaxation and improvement of mood.
Scientific data: Studies have shown that L-theanine can improve sleep quality, reduce anxiety symptoms and improve cognitive functions.
Recommendations for use: It is usually recommended to take 200-400 mg of L-theanine before bedtime.
Side effects: L-theanine is usually well tolerated and rarely causes side effects.

2.9. Cherry (concentrate of cherry juice):

Cherry, especially sour cherry, is a natural source of melatonin.

The mechanism of action: Cherry juice increases the level of melatonin in the body, contributing to falling asleep and improvement of sleep quality.
Scientific data: Studies have shown that the use of cherry juice can increase sleep duration and improve its quality, especially in people with insomnia. Cherry juice also has anti -inflammatory properties that can contribute to restoration after training.
Recommendations for use: It is recommended to drink 240-480 ml of concentrated cherry juice 1-2 hours before bedtime.
Side effects: In large quantities, cherry juice can cause stomach disorder.

2.10. Complex sleeping additives:

There are many complex sleeping additives on the market that contain a combination of various ingredients, such as melatonin, magnesium, valerian, chamomile, L-theanine and others. These additives can be convenient for people who want to try several different ingredients at the same time.

Advantages: Complex additives can have a synergistic effect, improving sleep more efficiently than individual ingredients.
Flaws: It is difficult to evaluate the effectiveness of each individual ingredient as part of a complex supplement. It is important to choose complex additives from reliable manufacturers that guarantee the quality and safety of ingredients.
Recommendations: Before using a complex additive, you must carefully study the composition and consult a doctor.

Section 3: Bad for recovery: acceleration of regeneration after training

After intense training, the body needs to be restored to adapt to loads and improve its physical shape. Bad can play an important role in accelerating recovery, reducing muscle pain and inflammation, as well as replenishment of energy reserves.

3.1. Protein and amino acids (BCAA, glutamine):

Protein is the main building material for muscles. Amino acids, which are components of protein, play an important role in the restoration and growth of muscle tissue.

The mechanism of action: The protein provides the body with amino acids necessary to restore damaged muscle fibers and the synthesis of new proteins. BCAA (amino acids with an extensive chain) – leucine, isolacin and valine – are especially important for muscle growth and recovery. Glutamine is an amino acid that plays an important role in immune function and restoration after intense training.
Scientific data: Studies have shown that the use of protein after training helps to restore muscles, reduces muscle pain and accelerates the growth of muscle mass. BCAA and glutamine can also be useful to reduce muscle pain and accelerate recovery after intense training.
Recommendations for use: It is recommended to consume 20-40 g of protein for 30-60 minutes after training. BCAA can be taken before, during or after training in a dosage of 5-10 g. Glutamine can be taken in a dosage of 5-10 g after training.
Springs of protein: Wastein protein, casein, soy protein, egg protein, meat, fish, poultry, legumes.

3.2. Creatine:

Creatine is a natural substance that is contained in the muscles and is involved in energy metabolism. Creatine helps to increase strength, endurance and muscle mass.

The mechanism of action: Creatine increases the reserves of phosphocratin in the muscles, which is used to rapidly restore ATP (adenosine triphosphate) – the main source of energy for muscle contractions.
Scientific data: Numerous studies have shown that creatine increases strength, endurance and muscle mass. Creatine can also contribute to restoration after training and a decrease in muscle pain.
Recommendations for use: There are two main ways to take creatine:
- Loading: 20 g of creatine per day for 5-7 days, then 3-5 g per day to maintain the level.
- Supporting dose: 3-5 g creatine per day.
Side effects: In rare cases, creatine can cause water retention in the body and stomach disorder.

3.3. Carbohydrates:

Carbohydrates are the main source of energy for the body. After training, it is important to make up for glycogen reserves in the muscles in order to accelerate recovery and prepare for the next training.

The mechanism of action: Carbohydrates are broken down to glucose, which is used to replenish glycogen reserves in the muscles and liver.
Scientific data: Studies have shown that the use of carbohydrates after training helps to restore glycogen reserves, reduces muscle pain and accelerates recovery.
Recommendations for use: It is recommended to use 1-1.5 g of carbohydrates per kg of body weight for 30-60 minutes after training.
Sources of carbohydrates: Fruits, vegetables, whole grains, sports drinks.

3.4. Antioxidant (vitamin C, vitamin E, coenzim Q10):

Intensive training leads to increased formation of free radicals that can damage the cells of the body and slow down the restoration. Antioxidants help protect the cells from damage to free radicals.

The mechanism of action: Antioxidants neutralize free radicals, preventing their damaging effect on cells.
Scientific data: Studies have shown that antioxidants can reduce muscle pain, improve recovery and reduce inflammation after intense training.
Recommendations for use:
- Vitamin C: 500-1000 mg per day.
- Vitamin E: 400-800 IU per day.
- Coenzim q10: 100-300 mg per day.
Sources of antioxidants: Fruits, vegetables, nuts, seeds.

3.5. Omega-3 fatty acids:

Omega-3 fatty acids are polyunsaturated fats that have anti-inflammatory properties.

The mechanism of action: Omega-3 fatty acids reduce inflammation in the body, which can contribute to restoration after training and decreasing muscle pain.
Scientific data: Studies have shown that omega-3 fatty acids can improve muscle restoration, reduce muscle pain and reduce the risk of cardiovascular diseases.
Recommendations for use: It is recommended to use 1-3 g of omega-3 fatty acids per day.
Sources of omega-3 fatty acids: Fish (salmon, tuna, sardines), linen seed, chia seeds, walnuts.

3.6. Curcumin:

Kurkumin is an active component of turmeric, which has powerful anti -inflammatory and antioxidant properties.

The mechanism of action: Kurkumin suppresses the activity of inflammatory molecules in the body, which can contribute to restoration after training and decreasing muscle pain.
Scientific data: Studies have shown that curcumin can improve muscle restoration, reduce muscle pain and reduce inflammation after intense training.
Recommendations for use: It is recommended to consume 500-1000 mg of curcumin per day. To improve the absorption of curcumin, it is recommended to take it along with piperin (black pepper extract).
Curkumin sources: Turmeric, additives with turmeric extract.

3.7. Adaptogens (ginseng, rhodiola pink, eleutherococcus):

Adaptogens are substances that help the body adapt to stress, increase endurance and accelerate recovery.

The mechanism of action: Adaptogens affect the hormonal system, immune system and nervous system, helping the body cope with stress and adapt to physical activity.
Scientific data: Studies have shown that adaptogens can increase endurance, improve recovery after training and reduce the level of cortisol (stress hormone).
Recommendations for use: The dosage of adaptogens varies depending on the type of adaptogen and the individual characteristics of the body. It is recommended to start with a low dose and gradually increase it if necessary.
Types of adaptogens: Ginseng, Rodiola Pink, Eleutherococcus, Ashvaganda.

Section 4: Practical recommendations for the use of dietary supplements for sleeping and recovery in athletes

4.1. Individual approach:

It is important to remember that each organism is individual, and what works for one athlete may not work for another. Before taking any dietary supplements, it is necessary to take into account the individual characteristics of the body, such as age, gender, state of health, level of physical activity and features of the training process.

4.2. Consultation with a doctor or sports dietologist:

Before taking any dietary supplements, it is necessary to consult a doctor or a sports nutritionist. A doctor or nutritionist will be able to assess the athlete’s health, identify possible contraindications and choose the optimal complex of dietary supplements.

4.3. The choice of quality products:

It is important to choose dietary supplements from reliable manufacturers that guarantee the quality and safety of ingredients. It is necessary to pay attention to the availability of quality certificates and compliance with GMP standards (good manufactoring practice).

4.4. Compliance with the dosage and reception mode:

It is necessary to strictly observe the recommended dosage and the reception mode of dietary supplements. Exceeding the dosage can lead to side effects.

4.5. Monitoring of the results:

It is important to track the results of the application of dietary supplements and make adjustments to the reception program if necessary. It is necessary to pay attention to indicators such as sleep quality, energy level, muscle pain, recovery time and sporting results.

4.6. Combining dietary supplements with a healthy lifestyle:

Bades are not a replacement for a healthy lifestyle, including proper nutrition, regular physical exercises and compliance with sleep hygiene. To achieve optimal results, it is necessary to combine the intake of dietary supplements with a healthy lifestyle.

4.7. Sleep hygiene:

Observe sleep mode: Go to bed and wake up at the same time every day, even on weekends.
Create a comfortable sleeping atmosphere: Provide the darkness, silence and coolness in the bedroom.
Avoid the use of caffeine and alcohol before bedtime: Caffeine and alcohol can violate the structure of sleep.
Avoid using electronic devices before bedtime: Blue light emitted by electronic devices can suppress the production of melatonin.
Regularly engage in physical exercises: Regular physical exercises can improve sleep quality, but avoid intense training before bedtime.
Take a warm shower or bath before bedtime: A warm shower or bath can help relax and fall asleep.
Use relaxation techniques: Meditation, yoga or breathing exercises can help reduce stress and improve sleep quality.

4.8. Nutrition for recovery:

Eas enough protein: Protein is necessary for the restoration and growth of muscle tissue.
Fill carbohydrate reserves: Carbohydrates are the main source of energy for the body.
Use enough liquids: Dehydration can slow down recovery.
Use products rich in antioxidants: Antioxidants help protect the cells from damage to free radicals.
Use products rich in omega-3 fatty acids: Omega-3 fatty acids have anti-inflammatory properties.

4.9. Special situations:

Changing time zones: Melatonin can be useful for adaptation to the change of time zones.
Competitions: It is important to plan a sleep and nutrition mode in advance before the competition.
Injuries: Some dietary supplements, such as Kurkumin and Omega-3 fatty acids, can help reduce inflammation and accelerate recovery after injuries.

Section 5: Research and prospects

Studies in the field of dietary supplements to improve sleep and restore the athletes continue, and new data on the effectiveness and safety of various additives appear. In the future, we can expect the emergence of new, more effective and safe dietary supplements, as well as more accurate recommendations for their use.

It is important to note that scientific data on the effectiveness of some dietary supplements are still limited, and further research is needed to confirm their useful properties.

Promising areas of research include:

Studying the influence of dietary supplements on the intestinal microbia and its connection with the quality of sleep and recovery.
Development of personalized dietary suppling programs based on genetic data and individual characteristics of the body.
The study of the interaction of various dietary supplements among themselves and their effect on the body.
Search for new natural ingredients with potential properties of sleep improvement and recovery.

In conclusion, dietary supplements can be a useful addition to the strategy for improving sleep and restore at the athletes, but it is important to remember that they are not replacing a healthy lifestyle, including proper nutrition, regular physical exercises and observing sleep hygiene. Before taking any dietary supplements, it is necessary to consult a doctor or a sports nutritionist. It is important to choose quality products, observe the dosage and reception mode, as well as track the results of the application.

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