The influence of dietary supplement on training results: myths and reality

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The influence of dietary supplement on training results: myths and reality

Section 1: Fundamentals of understanding of dietary supplements

  1. What are dietary supplements? Definition and classification:

    • Biologically active additives (dietary supplements) are concentrates of natural or identical to natural biologically active substances, designed for direct intake or introduction into food products in order to enrich the ration with individual food or biologically active substances and their complexes. Bades are not drugs and are not intended for the treatment of diseases.

    • Classification of dietary supplements:

      • Nutricevtiki: The deficiency of basic foods (vitamins, minerals, amino acids, fatty acids) is replenished.
      • Parafarmetzetics: They have a soft regulatory effect on the body’s functions, support organs and systems, have a preventive effect.
      • Probiotics and prebiotics: Support the health of intestinal microflora.
      • Enzymes (enzymes): Improve digestion and absorption of nutrients.
      • Adaptogens: Increase the body’s resistance to adverse environmental factors.
      • Sports additives (subgroup of nuts): Specially designed to increase sports results, accelerate the restoration and improve the composition of the body.

  2. Legislative regulation of dietary supplements in Russia and the world:

    • Russia: Bades are subject to state registration in Rospotrebnadzor. Requirements for safety, quality and labeling are regulated by the technical regulations of the Customs Union “On food safety” (TR TS 021/2011) and “Food products in terms of its labeling” (TR TS 022/2011). State registration does not mean confirmation of dietary supplements, but only confirms its safety in compliance with recommendations for use.
    • USA (FDA): Bades are regulated as food, and not as drugs. FDA is responsible for controlling the safety of dietary supplements after their entry into the market. Manufacturers are not required to receive FDA approval before the market for the market, but must comply with the requirements for labeling and not to make false or misleading applications for health benefits.
    • European Union (EFSA): Bades are regulated at the level of national legislation of EU member states, but there are general directives regarding safety, labeling and allowed ingredients. EFSA assesses the safety of food additives and ingredients used in dietary supplements.
    • Australia (TGA): The dietary supplements (Therapeutic Goods) are regulated by Therapeutic Goods Administration (TGA). They are classified depending on risk and subject to registration or notification. Higher requirements are presented to dietary supplements with higher risk.

  3. Risks and side effects of dietary supplements:

    • Inaccurate information on labels: The inconsistency of the declared composition by the actual content of active substances, the presence of impurities, the absence of indication of potential allergens.
    • Interaction with drugs: Bades can affect the effectiveness and safety of drugs, enhancing or weakening their effect, or causing undesirable side effects. It is important to inform the doctor about all the dietary supplements.
    • Negative effect on health: Some dietary supplements can have a toxic effect on organs and systems, especially with prolonged use or excess of recommended doses. Risk increases in the presence of chronic diseases.
    • Lack of evidence: The effectiveness of many dietary supplements is not confirmed by scientific research. Applications for health benefits can be based on marketing tricks, and not on scientific data.
    • Allergic reactions: Some dietary supplements can cause allergic reactions in sensitive people.
    • Contamination: Bades can be polluted by heavy metals, pesticides, bacteria or other dangerous substances.
    • Masks of serious diseases: The use of dietary supplements for self -medication can lead to a delay in diagnosis and treatment of serious diseases.

Section 2: Bades and sports results: Review of popular additives

  1. Protein:

    • The mechanism of action: Protein is the main building material for muscles. Protein provides the body with amino acids necessary for the restoration and growth of muscle tissue after training.
    • Types of protein: Wheyphein protein, casein, soy protein, egg protein, beef protein, plant proteins (pea, rice, hemp).
    • Dosage: The recommended daily dose of protein for athletes is 1.2-2.2 grams per kilogram of body weight, depending on the intensity of training and goals.
    • Efficiency: It is proved that the use of protein helps to increase muscle mass and strength, especially in combination with strength training. Serum protein is quickly absorbed and ideal for reception after training. Casein is slowly absorbed and suitable for admission before bedtime.
    • Myths: Protein is harmful to the kidneys. (Myth: with the normal function of the kidneys and sufficient water consumption, protein does not have a negative effect on the kidneys). Protein causes weight gain (though: excess calorie intake, including protein, can lead to weight gain. Protein itself helps to increase muscle mass, not fat).
    • Reality: Protein is an effective supplement to increase muscle mass and recovery after training. It is important to choose high -quality protein from trusted manufacturers and observe the recommended dosage.

  2. Creatine:

    • The mechanism of action: Creatine increases the level of phosphocratin in the muscles, which provides energy for short -term, high -intensity loads (for example, lifting weights, sprint).
    • Types of creatine: Creatine monohydrate (the most common and studied form), creatine hydrochloride, creatine ethyl ether, creatine Malat.
    • Dosage: Loading phase: 20 grams per day for 5-7 days, then a supporting dose: 3-5 grams per day.
    • Efficiency: Creatine provenly increases strength, power and muscle mass. It can also improve cognitive functions.
    • Myths: Creatine is harmful to the kidneys. (Myth: Studies did not reveal the negative effects of creatine on kidneys in healthy people. People with kidney diseases should consult a doctor). Creatine causes a delay in water and bloating. (True: creatine can really cause a delay in the muscles, which can lead to a slight increase in weight. However, this is not harmful to health and usually passes in a few weeks).
    • Reality: Creatine is one of the most effective and safe sports additives. It is suitable for athletes involved in power sports and seeking to increase strength and muscle mass.

  3. BCAA (amino acids with an extensive chain):

    • The mechanism of action: BCAA (leucine, isolacin, valin) are indispensable amino acids that are not synthesized in the body and should come with food. BCAA is involved in the synthesis of protein, prevent the destruction of muscle tissue (catabolism) and contribute to restoration after training.
    • Types BCAA: Powder, tablets, capsules.
    • Dosage: 5-20 grams per day, depending on the intensity of training and goals.
    • Efficiency: BCAA can reduce muscle soreness after training and accelerate recovery. However, with sufficient consumption of protein with food, additional BCAA may not have a significant effect.
    • Myths: BCAA is necessary for muscle growth. (Myth: BCAA is important, but for muscle growth, a sufficient amount of all essential amino acids that can be obtained from a full protein is necessary). BCAA replace protein. (Myth: BCAA cannot completely replace protein, since they do not contain all essential amino acids).
    • Reality: BCAA is a useful supplement to accelerate recovery after training and prevent catabolism. However, it is not necessary for sufficient consumption of protein with food.

  4. Glutamine:

    • The mechanism of action: Glutamine is the most common amino acid in the body. It plays an important role in maintaining the immune system, intestinal health and restoration after training.
    • Types of glutamine: L-glutamine.
    • Dosage: 5-15 grams per day.
    • Efficiency: Glutamine can strengthen the immune system and improve recovery after intense training. However, its influence on muscle growth has not been proven.
    • Myths: Glutamine is necessary for muscle growth. (Myth: Studies do not confirm that glutamine directly affects muscle growth). Glutamine treats all diseases. (Myth: Glutamine can strengthen the immune system, but it is not a panacea for all diseases).
    • Reality: Glutamine is a useful supplement to maintain immunity and recovery after training, especially during periods of intense loads and stress.

  5. Preventive complexes:

    • The mechanism of action: Pre-training complexes contain a combination of ingredients, such as caffeine, creatine, BCAA, arginine, beta-Alanin and other stimulants that increase energy, concentration, strength and endurance during training.
    • Composition: Varies depending on the manufacturer.
    • Dosage: Follow the instructions on the packaging.
    • Efficiency: Preventive complexes can improve training performance and increase motivation. However, they can cause side effects, such as insomnia, anxiety and an increase in blood pressure.
    • Myths: Pre -training complexes are necessary for good training. (Myth: Preventive complexes can help improve training, but they are not necessary. Good training depends on proper nutrition, rest and motivation). The more stimulants, the better the pre -training complex. (Myth: Excessive use of stimulants can be harmful to health).
    • Reality: Pre -training complexes can be useful to increase training performance, but they should be used with caution and not abuse them. It is important to choose complexes from trusted manufacturers and monitor the dosage.

  6. Fathers:

    • The mechanism of action: Fat -burners contain ingredients that accelerate metabolism, suppress appetite, increase thermogenesis (heat production) and stimulate the breakdown of fats.
    • Composition: Varies depending on the manufacturer. Often contain caffeine, green tea extract, synephrine, yochimbin and other stimulants.
    • Dosage: Follow the instructions on the packaging.
    • Efficiency: Fat -burners can help accelerate the process of losing weight in combination with proper nutrition and physical exercises. However, they can cause side effects, such as insomnia, anxiety, an increase in blood pressure and heart problems.
    • Myths: Fat burners burn fat without a diet and exercises. (Myth: fat burners can help accelerate the process of losing weight, but they do not work without a diet and exercises). All fat burners are equally effective. (Myth: The effectiveness of fat burners depends on the composition, dosage and individual reaction of the body).
    • Reality: Fat -burners can be useful to accelerate the weight loss process, but they should be used with caution and only in combination with proper nutrition and physical exercises. It is important to choose fat burners from trusted manufacturers and monitor the dosage. People with heart diseases, high blood pressure and other diseases should consult a doctor before the use of fat burners.

  7. Vitamins and minerals (D, C, B, Zinc, Magnesium):

    • The mechanism of action: Vitamins and minerals play an important role in many processes in the body, including energy metabolism, protein synthesis, immune function and recovery after training.
    • Types: Many different vitamins and minerals, each of which performs its own function.
    • Dosage: Depends on the specific vitamin or mineral and the individual needs of the body.
    • Efficiency: Vitamins and minerals are necessary to maintain the health and normal functioning of the body. The deficiency of vitamins and minerals can adversely affect sports results.
      • Vitamin D: It is important for the health of bones, the immune system and muscle function. Vitamin D deficiency can lead to a decrease in strength and endurance.
      • Vitamin C: The antioxidant that protects the cells from damage, strengthens the immune system and helps restore after training.
      • B vitamins B: Participate in the energy exchange and synthesis of protein.
      • Zinc: It is important for the immune system, wound healing and protein synthesis.
      • Magnesium: Participates in energy metabolism, muscle function and nervous conduction.
    • Myths: The more vitamins, the better. (Myth: Excessive consumption of vitamins can be harmful to health. It is important to receive vitamins and minerals in optimal quantities). Vitamins treat all diseases. (Myth: Vitamins are necessary to maintain health, but they are not a panacea for all diseases).
    • Reality: Vitamins and minerals are necessary to maintain the health and normal functioning of the body. It is important to get a sufficient amount of vitamins and minerals with food or using additives, especially during periods of intense training and stress.

  8. Omega-3 fatty acids:

    • The mechanism of action: Omega-3 fatty acids (EPK and DGK) are indispensable fats that are not synthesized in the body and should come with food. Omega-3 fatty acids have anti-inflammatory properties, improve the health of the heart and brain, and can also contribute to restoration after training.
    • Sources: Fish oil, linseed oil, walnuts.
    • Dosage: 1-3 grams per day.
    • Efficiency: Omega-3 fatty acids can reduce muscle soreness after training and improve recovery. They can also improve the health of the heart and brain.
    • Myths: Omega-3 fatty acids help burn fat. (Myth: Omega-3 fatty acids do not burn fat directly, but they can improve metabolism and reduce inflammation, which can contribute to weight loss). Omega-3 fatty acids are needed only for the health of the heart. (Myth: omega-3 fatty acids are important not only for the health of the heart, but also for the health of the brain, the immune system and recovery after training).
    • Reality: Omega-3 fatty acids-a useful supplement to maintain health and improve recovery after training.

Section 3: Scientific approach to the choice of dietary supplements

  1. How to read scientific research and understand the results:

    • Types of research:

      • Randomized controlled studies (RCTs): They are considered the “gold standard” of scientific research. Participants are randomly distributed into groups receiving the studied dietary supplement or placebo (dummy).
      • Meta analysis: Combine the results of several RCTs to obtain more reliable conclusions.
      • Observatory studies: They observe groups of people over a certain period of time in order to identify the connection between certain factors (for example, dietary supplement) and results.
      • Clinical research: Studies conducted in humans to assess the effectiveness and safety of medical interventions, including dietary supplements.
      • Animal research (in vivo): Preliminary studies conducted on animals to evaluate the safety and effectiveness of dietary supplements before conducting research in humans.
      • Studies in the test tube (in vitro): Studies conducted in laboratory conditions, for example, on cells, to study the mechanism of dietary supplement.

    • Key concepts:

      • Statistical significance (p-value): The probability that the results are accidental. P-Value <0.05 is usually considered statistically significant.
      • The size of the effect: The measure of the effect of dietary supplement on the studied parameter (for example, an increase in force).
      • Control group: A group of participants who do not receive the studied dietary supplement, but receive a placebo or standard treatment.
      • Blind method: Participants and researchers do not know who receives dietary supplements and who is a placebo.
      • Double blind method: Neither participants nor researchers know who receives dietary supplements and who is a placebo.
      • Bias: A systematic error that can affect the results of the study.

    • Research criteria:

      • Sample size: The larger the sample size, the more reliable the results.
      • Methodology: How well was the study? Is a randomized controlled method used? Was there a blind method?
      • Financing: Who financed the study? Financing by producers of dietary supplements can affect the results.
      • Publication: Is a study published in a reviewed scientific journal?

    • How to interpret the results:

      • Pay attention to the statistical significance and size of the effect.
      • Consider the research methodology and possible bias.
      • Do not draw conclusions based on one study. Compare the results with other research.
      • Consult a doctor or specialist in sports nutrition.

  2. Search for information about dietary supplements in scientific databases (Pubmed, Cochrane Library):

    • PubMed: Free database of medical and biological publications of the US National Medical Library (NLM).
      • How to look: Use keywords such as dietary supplements, sports results, effectiveness, safety. Use filters to narrow the results of the study, date of publication, language.
    • Cochrane Library: A collection of systematic reviews and meta analyzes that evaluate the effectiveness of medical interventions, including dietary supplements.
      • How to look: Use keywords such as dietary supplements, sports results, systematic review.

  3. Criteria for choosing high -quality dietary supplement:

    • Reputation manufacturer: Choose dietary supplements from famous and respected manufacturers who comply with quality and safety standards.
    • Certification: Pay attention to the availability of quality certificates such as GMP (good manufacturing practice), NSF International, Informed-Sport.
    • Composition: Carefully study the composition of the dietary supplement. Make sure that it contains the ingredients in effective doses and does not contain harmful additives.
    • Reviews: Read the reviews of other users, but remember that reviews can be subjective.
    • Price: Not always the most expensive dietary supplement is the best. Compare prices and composition of different products.
    • Consultation with a specialist: Consult a doctor or specialist in sports nutrition to choose a dietary supplement that is right for you.

  4. Individual characteristics and needs of the body:

    • The level of physical activity: The need for dietary supplements depends on the intensity and duration of training.
    • Diet: If you adhere to a balanced diet, you may not need an additional reception of dietary supplements.
    • Health status: The presence of chronic diseases can affect the choice of dietary supplements.
    • Age: The need for vitamins and minerals changes with age.
    • Floor: Men and women have different needs for nutrients.
    • Individual sensitivity: Some people are more sensitive to certain dietary supplements than others.

Section 4: Myths and errors about dietary supplements in sports

  1. Myth: Bads replace proper nutrition and training.

    • Reality: Bades are an addition to proper nutrition and training, and not their replacement. Without a balanced diet and regular physical exercises, dietary supplements will not be effective. Proper nutrition provides the body with all the necessary nutrients to maintain health and achieve sports results. Training stimulate muscle growth and improve physical shape. Bades can help optimize these processes, but they cannot replace them.

  2. Myth: The more dietary supplements, the better the result.

    • Reality: Excessive dietary supplements can be harmful to health. Some vitamins and minerals in large doses can have a toxic effect on organs and systems. In addition, taking a large number of dietary supplements can lead to interaction between them and reduce their effectiveness. It is important to observe the recommended dosage and not exceed it.

  3. Myth: All dietary supplements are effective.

    • Reality: The effectiveness of many dietary supplements is not confirmed by scientific research. Applications for health benefits can be based on marketing tricks, and not on scientific data. It is important to choose dietary supplements whose effectiveness is proved by scientific research and confirmed by the experience of other users.

  4. Myth: Bades are safe because they are natural.

    • Reality: The natural origin of Bad does not guarantee its safety. Some natural substances can be toxic or allergic reactions. In addition, dietary supplements can be polluted by heavy metals, pesticides or other hazardous substances. It is important to choose dietary supplements from trusted manufacturers who comply with quality and safety standards.

  5. Myth: Bades are necessary for all athletes.

    • Reality: The need for dietary supplements depends on the individual characteristics and needs of the body. Some athletes, especially those who adhere to a balanced diet, may not need dietary supplements. Other athletes, especially those who are engaged in intensive training or have a deficiency of certain nutrients, dietary supplements can be useful to increase sports results and improve recovery.

  6. Myth: dietary supplements quickly increase muscle mass.

    • Reality: The growth of muscle mass is a long and complex process that depends on many factors, including genetics, nutrition, training and rest. Bades can help accelerate this process, but they cannot guarantee a quick and significant increase in muscle mass.

  7. Myth: Bades will help lose weight without a diet and exercises.

    • Reality: Fat burners can help accelerate the process of losing weight, but they do not work without a diet and exercises. For weight loss, it is necessary to create a shortage of calories, that is, consume less calories than you spend. Diet and exercises help create calorie deficiency and accelerate metabolism. Bades can help optimize these processes, but they cannot replace them.

Section 5: Practical recommendations for the use of dietary supplements

  1. When and how to take dietary supplements to achieve the maximum effect:

    • Protein: After training to restore muscles and before bedtime to maintain protein synthesis during sleep.
    • Creatine: At any time of the day, you can along with food.
    • BCAA: Before, during and after training to prevent catabolism and accelerate recovery.
    • Glutamine: After training and before going to bed to strengthen the immune system and improve recovery.
    • Preventive complexes: 20-30 minutes before training to increase energy and concentration.
    • Fathers: In the morning, on an empty stomach and before training to accelerate metabolism and suppress appetite.
    • Vitamins and minerals: At any time of the day, preferably with food to improve absorption.
    • Omega-3 fatty acids: At any time of the day, preferably with food to improve absorption.

  2. Combination of dietary supplements: synergy and antagonism:

    • Synergy: Combination of dietary supplements that enhance each other’s action. For example, creatine and beta-alanine can increase strength and endurance together.
    • Antagonism: The combination of dietary supplements that weaken the action of each other. For example, iron and calcium can compete for assimilation.
    • Examples of successful combinations:
      • Protein and creatine for increasing muscle mass and strength.
      • BCAA and glutamine to accelerate recovery.
      • Vitamin D and calcium for bone health.

  3. Dad cycling: Prevention of addiction and maintenance of effectiveness:

    • What is cycling: Periodic termination of dietary supplement for a certain period of time to prevent addiction and maintain its effectiveness.
    • How to cycle:
      • Take dietary supplement for a certain period of time (for example, 8 weeks), then take a break (for example, 4 weeks).
      • Change dosage of dietary supplements during the cycle.
    • Examples of cycling:
      • Creatine: 8 weeks of reception, 4 weeks break.
      • Preventive complexes: 4 weeks of reception, 2 weeks break.

  4. Personalized approach to the use of dietary supplements:

    • Consider your individual characteristics and needs of the body.
    • Consult a doctor or specialist in sports nutrition.
    • Keep a diet and training diary to track the effect of receiving dietary supplements.
    • Start with small doses and gradually increase them, if necessary.
    • Follow your well -being and stop taking dietary supplements if you have side effects.

Section 6: Alternative approaches to improving sports results

  1. Nutrition:

    • Balanced diet: It provides the body with all the necessary nutrients to maintain health and achieve sports results.
    • Macronutrients: Squirrels, fats and carbohydrates. It is important to observe the balance of macronutrients in the diet.
    • Micronutrients: Vitamins and minerals. It is important to get a sufficient amount of vitamins and minerals with food.
    • Hydration: Sufficient water consumption is necessary to maintain health and normal functioning.
    • Correct eating time: Take food before and after training to provide energy and restore muscles.

  2. Workouts:

    • Regular training: They stimulate muscle growth and improve physical shape.
    • A variety of training: Use different types of training to develop different physical qualities.
    • Progressive overload: Gradually increase the load on training to stimulate muscle growth.
    • Correct technique for performing exercises: Prevents injuries and increases the efficiency of training.
    • Rest and recovery: Give the muscles the time to restore after training.

  3. Rest and recovery:

    • Dream: A sufficient sleep is necessary to restore the body after training.
    • Stress management: Avoid stressful situations or learn how to cope with them.
    • Active rest: Light physical exercises on rest days can accelerate recovery.
    • Massage: It can improve blood circulation and accelerate muscle restoration.

  4. Other factors:

    • Genetics: Genetic factors can affect sports results.
    • Motivation: High motivation is necessary to achieve sports goals.
    • Psychological training: It can help improve concentration and self -confidence.

Section 7: Ethical and legal aspects of the use of dietary supplements

  1. Doping and dietary supplements: what the athlete needs to know:

    • List of prohibited substances WADA: The World Anti -Doping Agency (WADA) publishes a list of prohibited substances that cannot be used by athletes.
    • The risk of contamination: Bades can be polluted by prohibited substances, even if they are not indicated on the label.
    • Athlete responsibility: The athlete is responsible for all substances that fall into his body.
    • How to avoid doping:
      • Choose dietary supplements from trusted manufacturers certified by NSF International or Informed-Sport.
      • Carefully read the composition of the dietary supplement.
      • Consult a doctor or specialist in sports nutrition.
      • Check the dietary supplement for prohibited substances using special tests.

  2. Responsibility of manufacturers and sellers of dietary supplements:

    • Legislation: Manufacturers and sellers of dietary supplements are required to comply with the legislation on food safety and the labeling of goods.
    • Quality control: Manufacturers must ensure quality control of their products.
    • Marketing: Manufacturers and sellers should not make false or misleading statements about the benefits of bases for health.
    • Responsibility for harm: Manufacturers and sellers are responsible for the harm caused by consumer health as a result of the use of poor -quality dietary supplements.

  3. Dad consumers’ rights:

    • The right to information: The consumer has the right to receive complete and reliable information about the dietary supplement, including the composition, method of application, contraindications and possible side effects.
    • The right to security: The consumer has the right to ensure that dietary supplement is safe for health.
    • The right to compensation for harm: The consumer has the right to compensation for harm caused to health as a result of the use of poor -quality dietary supplements.
    • Where to go: In case of violation of consumer rights, you can apply to Rospotrebnadzor, a court or other competent authorities.

Section 8: The future of dietary supplements in sports

  1. New research and development:

    • Personalized nutrition: Development of dietary supplements adapted to the individual needs of the body.
    • Genomic research: The study of the influence of genes on the reaction of the body to dietary supplements.
    • New ingredients: The discovery and study of new biologically active substances that can increase sports results.
    • Nanotechnology: The use of nanotechnologies to improve dietary supplements.

  2. Trends in the use of dietary supplements:

    • Growth of popularity: Interest in dietary supplements is growing among athletes and people leading an active lifestyle.
    • An increase in the assortment: More and more new dietary supplements in the market appear.
    • Integration with technology: Development of applications and devices,

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