Which dietary supplements to choose for athletes

Article: which dietary supplements to choose for athletes

Section 1: Introduction to the world of sports additives

1. Definition of dietary supplements and their role in sports:
   • Dietary supplements (biologically active additives) 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 rations with individual food or biologically active substances and their complexes.
   • The role of dietary supplements in sports consists in optimizing nutrition, increasing endurance, accelerating recovery after training, maintaining the health of joints and ligaments, as well as improving the general physical form. It is important to emphasize that dietary supplements are not a replacement for good nutrition and training, but only their addition.
   • Athletes use dietary supplements to achieve specific goals, such as increasing muscle mass, weight loss, energy increase, improve concentration and protection against injuries.
2. Classification of dietary supplements for athletes for functional purpose:
   • Proteins: Necessary for the construction and restoration of muscles. Serum protein (quickly absorbed), casein (slowly absorbed), soy protein, egg protein.
   • Amino acids: Building blocks of proteins. BCAA (leucine, isolacin, valin) – reduce muscle catabolism, accelerate recovery. Glutamine – supports the immune system, improves recovery. Arginine – improves blood flow, promotes pumping.
   • Creatine: Increases strength and endurance, contributes to the growth of muscle mass. Creatine Monohydrate is the most studied and effective form.
   • Carbohydrates: Energy source. Maltodecstrin, dextrose, fructose. Used to make up for glycogen stocks after training.
   • Vitamins and minerals: Support general health and immunity. Vitamin D, vitamin C, vitamins of group B, magnesium, zinc, calcium, iron.
   • Fatty acids: It is necessary for the health of the heart, brain and joints. Omega-3 (EPA and DHA)-reduce inflammation, improve cognitive functions.
   • Plant extracts: Adaptogens (ginseng, eleutherococcus) – increase resistance to stress and fatigue. Tribulus Terrytris – can potentially increase the level of testosterone (additional studies are required). Green tea extract is an antioxidant, promotes fat burning.
   • Preventive complexes: Contain a mixture of ingredients to increase energy, concentration and endurance. Usually include caffeine, creatine, amino acids, beta-alanine.
   • Fathers: Accelerate metabolism, suppress appetite, increase energy consumption. L-carnitine, caffeine, synephrine, green tea extract.
   • Chondroprotectors: Support the health of joints and ligaments. Glucosamine, chondroitin, MSM (methyl sulfonylmetatan).
3. The importance of consulting with a specialist:
   • Before taking any dietary supplements, you need to consult a doctor or a sports nutritionist.
   • A specialist will help determine the individual needs of the body, identify possible contraindications and choose the optimal method of admission.
   • Incorrect choice or dosage of dietary supplements can lead to undesirable side effects and poor health.
   • The specialist will take into account the sport, the intensity of training, age, gender, state of health and other factors when compiling recommendations.
   • It will also help to avoid the interaction of dietary supplements with drugs that the athlete can take.

Section 2: Proteins – the basis for muscle growth and restoration

1. Types of proteins and their features:
   • Wastein protein: It turns out from the milk serum. It is quickly absorbed, ideal for admission after training. Contains all the necessary amino acids. There are different forms: concentrate (contains a certain amount of fats and carbohydrates), isolate (more cleaned, with the minimum content of fats and carbohydrates), hydrolyzate (the most quickly diverse form, previously split into peptides).
   • Casein: It turns out from milk. Slowly absorbed, provides prolonged intake of amino acids into the muscles. Ideal for admission before bedtime. There are micellar casein (the highest quality form) and calcium casein.
   • Soy protein: Plant protein obtained from soy. Suitable for vegetarians and people with lactose intolerance. It contains all the necessary amino acids, but is absorbed more slowly than serum protein.
   • Egg protein: It turns out from egg protein. High -quality protein with a full amino acid profile. Expensive, but well absorbed.
   • Complex protein: A mixture of different types of proteins (for example, serum, casein and soybean). It provides both quick and prolonged receipt of amino acids.
2. The advantages and disadvantages of each type of protein:
   • Wastein protein: Advantages – quickly absorbed, stimulates protein synthesis, improves recovery. Disadvantages – can cause digestive disorders in people with lactose intolerance.
   • Casein: Advantages – provides prolonged intake of amino acids, prevents muscle catabolism at night. Disadvantages – absorbed more slowly than serum protein.
   • Soy protein: Advantages – suitable for vegetarians, contains isoflavons (useful for women). Disadvantages – absorbed more slowly than serum protein, may contain phytoestrogens (a controversial question for men).
   • Egg protein: Advantages – high -quality protein, is well absorbed. The disadvantages are expensive.
   • Complex protein: Advantages – provides both fast and long -term receipt of amino acids. Disadvantages – may contain ingredients that are not suitable for some people.
3. Recommendations for dosage and duration of protein for various sports:
   • Strength sports (bodybuilding, powerlifting): 1.6-2.2 grams of protein per kilogram of body weight per day. Wastein protein after training, casein before bedtime, complex protein during the day.
   • Endurance sports (running, swimming, cycling): 1.2-1.7 gram of protein per kilogram of body weight per day. Wastein protein after training for recovery, small portions of protein during the day to maintain muscles.
   • Team sports (football, basketball): 1.4-2.0 gram of protein per kilogram of body weight per day. Wastein protein after training or game, comprehensive protein during the day.
   • It is important to consider individual needs and characteristics of the body. The dosage and time of administration of protein can vary depending on the intensity of training, diet and other factors.
   • It is recommended to divide the daily dose of protein into several techniques during the day to ensure the constant flow of amino acids into the muscles.

Section 3: Amino acids – Building blocks for muscles and assistants in restoration

1. The main types of amino acids and their functions:
   • BCAA (Laicin, Isoleycin, Valin): Ezino acids, which make up about 35% of amino acids in the muscles. Reduce muscle catabolism, accelerate recovery, increase endurance. Leucin plays a key role in stimulating protein synthesis.
   • Glutamine: A conditionally essential amino acid that plays an important role in maintaining the immune system, improving recovery after training, protecting muscles from catabolism.
   • Arginine: A conditionally essential amino acid, which is the predecessor of nitrogen oxide (No). Improves blood flow, promotes pumping, increases the delivery of nutrients to muscles.
   • Taurin: A conditionally essential amino acid, which has antioxidant properties, improves cell hydration, and supports the nervous system.
   • Lysine: An indispensable amino acid is involved in the synthesis of protein, collagen, hormones and enzymes. It is necessary for the health of bones and immunity.
   • Treononin: An indispensable amino acid is necessary for the synthesis of collagen, elastin and immune antibodies.
   • Methionine: An indispensable amino acid is involved in the synthesis of creatine, carnitine and other important compounds.
   • Phenylalanine: An indispensable amino acid participates in the synthesis of neurotransmitters (dopamine, norepinephrine).
   • Triptofan: An indispensable amino acid is involved in the synthesis of serotonin (hormone of happiness) and melatonin (sleep hormone).
   • Hostidin: A conditionally essential amino acid, is involved in the synthesis of histamine (important for the immune system and digestion).
2. The role of BCAA in sports: reduction of catabolism, acceleration of recovery:
   • BCAA play a key role in preventing muscle catabolism (destruction of muscle tissue) during intense training.
   • They stimulate protein synthesis, which contributes to the growth and restoration of muscles.
   • BCAA can reduce muscle soreness after training (DOMS – DELAED ONSET MUSCLE SORENESS).
   • They improve endurance and reduce fatigue during training.
   • BCAA can be useful for athletes who train in conditions of calorie deficiency (for example, when losing weight).
3. Dosage and time of receiving amino acids for various purposes:
   • BCAA: 5-20 grams per day, divided into several tricks. Before, during and after training.
   • Glutamine: 5-15 grams per day, divided into several tricks. After training, before bedtime.
   • Arginine: 3-6 grams per day, divided into several tricks. Before training (in 30-60 minutes), before bedtime.
   • Individual dosage can vary depending on the intensity of training, diet and other factors.
   • It is recommended to start with a small dose and gradually increase it in order to evaluate tolerance.
   • Amino acids can be taken both in the form of separate additives and as part of complex products (for example, pre -training complexes).

Section 4: Creatine – strength and endurance for effective training

1. Creatine action mechanism: Improving the energy potential of muscles:
   • Creatine is a natural substance contained in the muscles and is used for energy production.
   • It increases the reserves of creatine phosphate (KRF) in the muscles, which is the main source of energy for short -term, intense exercises (for example, weight lifting, sprint).
   • Creatinfosphate quickly restores ATP reserves (adenosine triphosphate) – the main energy “fuel” for cells.
   • An increase in the level of creatine phosphate allows you to train with greater intensity and perform more repetitions.
   • Creatine also contributes to the delay of water in the muscles, which leads to an increase in muscle volume (hydration).
2. Types of creatine: monohydrate, hydrochloride, ethyl ether – what to choose?:
   • Creatine Monogidrate: The most studied and effective form of creatine. Affordable. Requires the loading phase (20 grams per day for 5-7 days) and a maintenance dose (3-5 grams per day).
   • Creatine Hydrochloride (HCL): A more soluble form of creatine than monohydrate. Requires a smaller dose (1-3 grams per day). Does not require the loading phase. It can be useful for people in whom creatine monohydrate causes digestive disorders.
   • Creatine Ethyl ether (Cee): It is claimed that it is better absorbed than monohydrate. However, studies show that CEE can be less effective than monohydrate.
   • Creatine Malat: The combination of creatine and apple acid. It is assumed that it improves energy and endurance. Additional studies are required.
   • Creatine Citrate: The combination of creatine and citric acid. It is better dissolved in water than monohydrate. Additional studies are required.
   • For most athletes, creatine monohydrate is the best choice in the ratio of price and efficiency.
3. Recommendations for dosage and creation schemes for creatine:
   • Loading scheme: 20 grams per day, divided into 4 doses, within 5-7 days. Then 3-5 grams per day as a maintenance dose.
   • Scheme without loading: 3-5 grams per day daily.
   • Taking creatine with carbohydrates (for example, juice) can improve its absorption.
   • Creatine can be taken at any time of the day.
   • Creatine cycling (for example, taking for 8-12 weeks with the subsequent break) is not mandatory, but can be useful to prevent addiction.
   • It is important to drink enough water (at least 2-3 liters per day) while taking creatine.

Section 5: Carbohydrates – fuel for training and restoration of glycogen stocks

1. Types of carbohydrates and their effect on blood sugar:
   • Simple carbohydrates (sugar): They are quickly absorbed, cause a sharp jump in blood sugar. Glucose, fructose, sucrose.
   • Complex carbohydrates (starch): Slowly absorbed, provide a more stable blood sugar. Starch, fiber.
   • Glycemic index (gi): An indicator that reflects the rate of increase in blood sugar after using the product. Products with high GI (more than 70) quickly increase blood sugar, low GI products (less than 55) increase blood sugar slowly.
2. The role of carbohydrates in the energy support of training and restoration of glycogen reserves:
   • Carbohydrates are the main source of energy for muscles during training.
   • During intense exercises, the muscles use glycogen – a stored form of glucose.
   • After training, it is necessary to make up for glycogen reserves to ensure muscle restoration and prepare for the next training.
   • Carbohydrates also stimulate the secretion of insulin, which helps transport glucose and amino acids into the muscles.
3. Recommendations for the choice of carbohydrates before, during and after training:
   • Before training: Complex carbohydrates with low or medium GI (for example, oatmeal, whole grain bread, fruits) to ensure prolonged energy.
   • During training (with long training): Simple carbohydrates with high GI (for example, sports drinks, gels) for quick replenishment of energy reserves.
   • After training: Simple carbohydrates with high GI (for example, dextrose, maltodextrin, fruits) for rapid replenishment of glycogen reserves.
   • The ratio of carbohydrates and proteins after training: 3: 1 or 4: 1 (for example, 60-80 grams of carbohydrates and 20-25 grams of protein).
   • Individual needs for carbohydrates depend on the intensity of training, sport and other factors.
   • It is recommended to experiment with various sources of carbohydrates to determine which are best suited for you.

Section 6: Vitamins and minerals – the foundation of health and sports achievements

1. The main vitamins and minerals necessary for athletes:
   • Vitamin D: It is necessary for the health of bones, immunity and muscle function.
   • Vitamin C: The antioxidant, supports the immune system, promotes restoration after training.
   • B vitamins B: Participate in energy exchange, support the nervous system.
   • Magnesium: It is necessary for muscle function, nervous system, energy metabolism.
   • Zinc: Supports the immune system, participates in the synthesis of protein.
   • Calcium: It is necessary for the health of bones, muscle function.
   • Iron: It is necessary for transporting oxygen in the blood.
   • Potassium: It is necessary for muscle function, maintaining the water balance.
   • Sodium: It is necessary to maintain water balance, muscle function.
2. The role of vitamins and minerals in maintaining health, immunity and sports performance:
   • Vitamins and minerals play an important role in many physiological processes, including energy metabolism, protein synthesis, muscle function, immune system and nervous system.
   • The deficiency of vitamins and minerals can lead to a decrease in sports performance, fatigue, increasing the risk of injuries and diseases.
   • Athletes need more vitamins and minerals than people who are not involved in sports due to higher energy costs and increased sweating.
3. Recommendations for receiving vitamin-mineral complexes for athletes:
   • Take vitamin-mineral complexes designed specifically for athletes.
   • Choose complexes containing optimal doses of vitamins and minerals necessary to maintain health and sports performance.
   • Take vitamin-mineral complexes in accordance with the instructions on the package.
   • Do not exceed the recommended dose.
   • It is advisable to consult a doctor or sports nutritionist before taking vitamin-mineral complexes.
   • Pay attention to the quality and reputation of the manufacturer.
   • To take into account individual needs and characteristics of the body.
   • It is important to receive vitamins and minerals from good nutrition (fruits, vegetables, whole grain products, meat, fish, dairy products).
   • Vitamin-mineral complexes should be an addition to full nutrition, and not a replacement for it.

Section 7: fatty acids – health of the heart, brain and joints

1. Types of fatty acids: saturated, unsaturated, omega-3, omega-6, omega-9:
   • Saturated fatty acids: Contained in animal products (meat, dairy products) and some vegetable oils (coconut, palm). Eating in large quantities can increase blood cholesterol.
   • Unsaturated fatty acids: Contained in vegetable oils (olive, sunflower, corn) and fish. Favorably affect the health of the heart and blood vessels.
   • Omega-3 fatty acids: Ezmable fatty acids that need to be obtained from food or additives. EPA (eicosapentaenoic acid) and DHA (non-coshegexic acid)-the main omega-3 fatty acids contained in fish. ALA (alpha-linolenic acid)-omega-3 fatty acid contained in vegetable oils (linseed, rapeseed).
   • Omega-6 fatty acids: Ezmable fatty acids, which must also be obtained from food. Contained in vegetable oils (sunflower, corn, soybean).
   • Omega-9 fatty acids: Are not indispensable, since the body can synthesize them. Contained in olive oil, avocados.
2. The role of omega-3 fatty acids in a decrease in inflammation, improvement of cognitive functions and joint health:
   • Omega-3 fatty acids have anti-inflammatory properties.
   • They reduce the level of triglycerides in the blood, improve the elasticity of blood vessels and reduce the risk of cardiovascular diseases.
   • Omega-3 fatty acids are necessary for the health of the brain and cognitive functions (memory, attention, concentration).
   • They support joint health, reduce pain and inflammation with arthritis.
   • Omega-3 fatty acids can improve recovery after training.
3. Recommendations for the selection and use of omega-3 additives for athletes:
   • Choose omega-3 additives containing a sufficient amount of EPA and DHA (at least 500 mg per day).
   • Pay attention to the source of omega-3 fatty acids (fish oil, crill oil, vegetable oil).
   • Choose additives from reliable manufacturers who have undergone quality control.
   • Take omega-3 additives during meals.
   • The recommended dose of omega-3 fatty acids for athletes: 1-3 grams per day (EPA and DHA).
   • You can consume fatty fish (salmon, tuna, sardines) 2-3 times a week to obtain omega-3 fatty acids.
   • It is important to observe the balance between omega-3 and omega-6 fatty acids (the optimal ratio of 1: 1 or 1: 4).
   • Avoid the use of large amounts of omega-6 fatty acids contained in vegetable oils (sunflower, corn, soybean).

Section 8: Plant extracts – adaptogens and support for the body

1. Adaptogens: ginseng, eleutherococcus, rhodiola pink – increasing resistance to stress and fatigue:
   • Adaptogens: Plant substances that increase the body’s resistance to stress, fatigue and adverse environmental factors.
   • Ginseng: Increases energy, improves concentration, strengthens the immune system.
   • Eleutherococcus: Increases endurance, improves adaptation to physical exertion, strengthens the immune system.
   • Rodiola pink: Reduces fatigue, improves mood, increases mental and physical performance.
   • Adaptogens can be useful for athletes who are subjected to high physical and emotional stress.
   • They help the body adapt to stress, reduce fatigue and improve recovery.
2. Other beneficial plant extracts: tribulus terrestris, green tea extract:
   • TRIBULUS TERRSTIS: It is claimed that it increases testosterone levels and improves sports indicators. However, scientific research does not confirm these statements.
   • Green tea extract: Contains antioxidants (catechins) that protect cells from damage, improve metabolism and promote fat burning.
   • Guarana extract: Contains caffeine, which increases energy, improves concentration and promotes fat burning.
   • Echinacea extract: Strengthens the immune system and helps to fight infections.
   • Artichoke extract: Supports liver health and improves digestion.
3. Recommendations for receiving plant extracts for athletes:
   • Take plant extracts in accordance with the instructions on the package.
   • Do not exceed the recommended dose.
   • It is advisable to consult a doctor or sports nutritionist before taking plant extracts.
   • Pay attention to the quality and reputation of the manufacturer.
   • To take into account individual needs and characteristics of the body.
   • Start with a small dose to evaluate tolerance.
   • Do not take plant extracts for a long time without a break.
   • Adaptogens are best taken in courses (for example, 4-6 weeks) followed by a break.

Section 9: Preventive complexes – energy, concentration and endurance

1. The composition of the pre -training complexes: the main ingredients and their action:
   • Caffeine: The stimulator, increases energy, improves concentration and endurance.
   • Creatine: Increases strength and endurance.
   • Beta-Alanine: Increases muscle endurance and reduces fatigue.
   • Arginine: Improves blood flow and pumping.
   • Citrullin Malat: Improves blood flow, reduces muscle fatigue.
   • BCAA: Reduce muscle catabolism and accelerate recovery.
   • Taurin: Improves cell hydration and supports the nervous system.
   • Tyrosine: Improves concentration and mood.
   • Vitamins and minerals: Support general health and immunity.
2. Advantages and disadvantages of pre -training complexes:
   • Advantages: Increase energy, improve concentration, increase strength and endurance, reduce fatigue.
   • Flaws: They can cause side effects (insomnia, anxiety, increased heart rate), can cause addiction, can contain harmful ingredients.
3. Recommendations for the selection and reception of pre -training systems:
   • Choose pre -workwalls from reliable manufacturers who have undergone quality control.
   • Pay attention to the composition and dosage of ingredients.
   • Start with a small dose to evaluate tolerance.
   • Take pre-workwalls 30-60 minutes before training.
   • Do not take pre -workwear complexes before bedtime.
   • Do not take pre -training systems daily for a long time.
   • Avoid taking pre -rating complexes containing prohibited substances.
   • It is advisable to consult with a doctor or sports nutritionist before taking pre -training complexes.
   • Do not mix pre -workwalls with other stimulants (for example, coffee).
   • Listen to your body and stop taking the pre -training complex, if side effects occur.

Section 10: fat burners – help in weight loss and improving the composition of the body

1. Types of fat burners: thermal generates, lipotropics, carbohydrates and fat blockers:
   • Thermogenics: Accelerate metabolism and increase energy consumption by increasing body temperature. Caffeine, synephrine, green tea extract, yochimbin.
   • Lipotropiki: Improve fat splitting and transporting them to mitochondria for burning. L-Karnitin, choline, inositol.
   • Carbohydrates and fat blockers: Reduce the absorption of carbohydrates and fats in the intestines. White beans extract, chitosan.
   • Suppliers of appetite: Reduce hunger. Glucomannan, 5-HTP.
2. The mechanisms of the action of fat burners: acceleration of metabolism, suppression of appetite, increase in energy consumption:
   • Thermogenics: Increase the activity of the sympathetic nervous system, which leads to acceleration of metabolism and increasing energy consumption.
   • Lipotropiki: Improve the transport of fatty acids in mitochondria, where they are burned for energy.
   • Carbohydrates and fat blockers: Reduce the number of calories entering the body from food.
   • Suppliers of appetite: Create a feeling of satiety and reduce the amount of food consumed.
3. Recommendations for the selection and reception of fat burners for athletes:
   • Choose fat burners from reliable manufacturers who have undergone quality control.
   • Pay attention to the composition and dosage of ingredients.
   • Start with a small dose to evaluate tolerance.
   • Take fat burners in accordance with the instructions on the package.
   • Do not take fat burners before bedtime.
   • Do not take fat burners daily for a long time.
   • Avoid taking fat burners containing prohibited substances.
   • It is advisable to consult a doctor or a sports nutritionist before taking fat burners.
   • Do not replace fat burners with full nutrition and training.
   • Combine the use of fat burners with proper nutrition and regular training to achieve maximum results.
   • Listen to your body and stop taking the fat burner if side effects occur.
   • It is important to understand that fat burners are not a “magic pill” and do not work without a correct lifestyle.

Section 11: Chondroprotectors – Support for joints of joints and ligaments

1. Main chondroprotectors: glucosamine, chondroitin, MSM:
   • Glucosamine: It stimulates the synthesis of glycosaminoglycans – the main components of cartilage.
   • Chondroitin: Holds water in cartilage, ensures its elasticity and elasticity.
   • MSM (methyl sulfonylmetatan): The source of sulfur necessary for the synthesis of collagen and other components of connective tissue. It has anti -inflammatory properties.
2. The mechanisms of action of chondroprotectors: restoration of cartilage, reduction of inflammation, improvement of joint mobility:
   • Chondroprotectors contribute to the restoration of damaged cartilage tissue.
   • They reduce inflammation in the joints and reduce pain.
   • Chondroprotectors improve joint mobility and prevent their destruction.
   • They stimulate the synthesis of collagen – the main protein of connective tissue.
3. Recommendations for receiving chondroprotectors for athletes:
   • Take chondroprotectors in accordance with the instructions on the package.
   • Recommended dose of glucosamine: 1500 mg per day.
   • Recommended dose of chondroitin: 1200 mg per day.
   • Recommended dose of MSM: 1000-3000 mg per day.
   • Take chondroprotectors courses (for example, 3-6 months) with a subsequent break.
   • It is advisable to take glucosamine and chondroitin together.
   • Start with a small dose to evaluate tolerance.
   • Do not replace chondroprotectors