Bad for athletes: what you need to know - Yes Global продукция - здоровье которое работает!

Bad for athletes: what you need to know

I. The specifics of the female body and the need for nutrients

Athletes, unlike their male colleagues, have unique physiological features that dictate specific needs for nutrients. These features affect the hormonal background, the composition of the body, metabolism and exposure to certain states associated with physical activity. Understanding these differences is the cornerstone of successful and safe use of biologically active additives (dietary supplements).

A. Hormonal background and menstrual cycle:

The menstrual cycle is a key factor that determines the needs of the athlete in nutrients. Obels of estrogen and progesterone levels affect:

Metabolism of carbohydrates and fats: In the lutein phase (after ovulation), fat metabolism can be more preferable, and the use of carbohydrates is reduced. This affects the need for carbohydrates to maintain energy and replenish glycogen.
Regulation of liquid and electrolytes: Hormonal changes can lead to liquid delay and change in electrolytes, especially sodium and potassium. This is critical for athletes involved in endurance sports, where dehydration and electrolyte deficiency can seriously worsen the results and lead to health problems.
Bone strength: Estrogen plays a key role in maintaining bone density. The low level of estrogen observed in some athletes with amenorrhea (lack of menstruation) significantly increases the risk of osteoporosis and stress fractures.
Recovery: Hormones affect recovery processes after training, including protein synthesis and muscle regeneration.

B. The composition of the body and metabolism:

Percentage of adipose tissue: Women, as a rule, have a higher percentage of adipose tissue than men. This affects thermoregulation, energy balance and needs for certain vitamins and minerals, especially fat -soluble vitamins (A, D, E, K).
Metabolism: Basal metabolism in women is often lower than in men with a similar level of activity. This must be taken into account when calculating the calorie content of the diet and the selection of dietary supplements to control weight or increase muscle mass.
Muscle mass: As a rule, women have less muscle mass than men. This affects the need for the protein to maintain and growth of muscles. Athletes need to pay special attention to sufficient protein consumption, especially after training.

C. The risks and conditions specific to athletes:

Women’s sports triad: This is a state characterized by interconnected problems: low energy availability (with or without power), menstrual cycle (amenorrhea) and low bone density (osteoporosis). This is a serious risk for athletes, especially in sports, where low weight is important (gymnastics, figure skating, long -distance running).
Iron deficiency: Women are more susceptible to iron deficiency due to menstrual blood losses. Iron is necessary for oxygen transport, and its deficiency can lead to fatigue, a decrease in productivity and a deterioration in recovery.
Amenorrhea: The lack of menstruation can be caused by intense training, insufficient nutrition or stress. Amenorrhea has serious consequences for bone health and reproductive function.
Disorders of food behavior: Athletes, especially in aesthetic sports, are at risk of developing disorders of food behavior, such as anorexia and bulimia. This can lead to serious nutrient deficits and negatively affect health and sports results.

II. Key dietary supplements for athletes: review and rationale

Given the specific needs of the female body, certain dietary supplements can be especially useful for athletes. It is important to emphasize that before taking any dietary supplements, consultation with a doctor or a qualified sports nutritionist is needed. Self -medication can be dangerous.

A. Iron:

Role: Oxygen transport, energy metabolism, immune function.
Indications: Confirmed iron deficiency (low level of ferritin, hemoglobin).
Forms: Hem iron (better absorbed), non -meter iron (requires intake with vitamin C to improve absorption).
Dosage: Depends on the degree of deficiency and individual needs. You should start with small doses to avoid side effects from the gastrointestinal tract.
Precautions: Excess iron can be toxic. Iron preparations should not be taken without preliminary consultation with a doctor and blood test.

B. Calcium and vitamin D:

Role: Bone strength, muscle function, nervous conductivity. Vitamin D is necessary for the absorption of calcium.
Indications: Prevention of osteoporosis, especially in athletes with amenorrhea or low bone density.
Forms: Calcium carbonate (cheaper, requires meals), calcium citrate (it is better absorbed, you can take on an empty stomach). Vitamin D3 (cholecalciferol) is a preferred form.
Dosage: Calcium: 1000-1300 mg per day. Vitamin D: 600-2000 IU per day (depending on the level of vitamin D in the blood).
Precautions: Excess calcium can lead to the formation of kidney stones. Vitamin D is a fat -soluble vitamin, and its excess can also be toxic.

C. Omega-3 fatty acids:

Role: Anti-inflammatory effect, health of the cardiovascular system, brain function.
Indications: Reducing inflammation after training, improving recovery, maintaining cognitive functions.
Forms: Fish oil (EPA and DHA), Krile oil, vegetable sources (linseed oil, alpha-linolenic acid (Alc), which should be transformed into EPA and DHA, which is not always effective).
Dosage: 1-3 grams EPA and DHA per day.
Precautions: They can dilute blood, so caution should be observed when taking anticoagulants.

D. Creatine:

Role: Increasing strength and power, increased muscle mass, improvement of recovery.
Indications: Sports that require high intensity and explosive power (heavy athletics, sprint, jumping).
Forms: Creatine monohydrate (the most studied and effective form).
Dosage: Loading phase (20 grams per day for 5-7 days), then a maintenance dose (3-5 grams per day).
Precautions: It can cause a liquid delay, so it is necessary to increase water consumption.

E. B vitamins B:

Role: Energy metabolism, function of the nervous system, the formation of red blood cells.
Indications: Maintaining the energy level, decreased fatigue, improvement of recovery.
Forms: A complex of vitamins of group B.
Dosage: In accordance with the recommended daily doses.
Precautions: Usually well tolerated, but high doses of some vitamins of group B can cause side effects.

F. Probiotics:

Role: Intestinal health, immune function, assimilation of nutrients.
Indications: Maintaining intestinal health, especially with stress associated with training, and taking antibiotics.
Forms: Various strains of bacteria (Lactobacillus, Bifidobacterium).
Dosage: Depends on the strain and the product.
Precautions: In rare cases, bloating or discomfort in the abdomen can cause.

G. Beta-Alanin:

Role: Increase in muscle endurance, lactic acid buffering.
Indications: Sports that require high intensity and duration (running for medium distances, swimming, cycling).
Dosage: 4-6 grams per day, divided into several tricks.
Precautions: It can cause paresthesia (tingling) of the skin, which usually takes place after a while.

H. Mags:

Role: Muscle function, nervous conductivity, energy metabolism, regulation of blood sugar.
Indications: Muscle convulsions, fatigue, sleep disturbances.
Forms: Magnesium citrate (well absorbed), magnesium oxide (is worse absorbed).
Dosage: 200-400 mg per day.
Precautions: It can cause diarrhea at high doses.

I. Collagen:

Role: Health of joints, ligaments, tendons, skin.
Indications: Prevention of joint injuries, improvement of recovery after training, maintaining skin elasticity.
Forms: Hydrolyzed collagen (collagen peptides).
Dosage: 10-20 grams per day.
Precautions: Usually well tolerated.

III. Dietary supplement to control the weight and composition of the body

Weight control and optimization of body composition are important goals for many athletes. However, it is important to approach this issue with caution and avoid extreme methods.

A. Protein (serum, casein, soy):

Role: Building material for muscles, maintaining a feeling of satiety, acceleration of recovery.
Indications: Increase in muscle mass, weight loss (in combination with diet and training).
Forms: Serum protein (quickly absorbed, suitable for admission after training), casein (slowly absorbed, suitable for admission before bedtime), soy protein (plant source).
Dosage: 1.2-2.0 grams per kilogram of body weight per day (depending on the level of activity and goals).
Precautions: High protein consumption can create a load on the kidneys.

B. L-carnitine:

Role: Transportation of fatty acids to mitochondria for use as energy.
Indications: Support for fat burning, increased endurance.
Forms: L-Karnitin Tartrap, acetyl-l-carnitine.
Dosage: 1-3 grams per day.
Precautions: It can cause discomfort in the abdomen in some people.

C. Green tea (extract):

Role: Antioxidant, increased metabolism, support of fat burning.
Indications: Support for weight loss (in combination with diet and training), antioxidant protection.
Dosage: In accordance with the recommendations of the manufacturer.
Precautions: Contains caffeine, so you should avoid taking before bedtime.

D. Fiber:

Role: Maintaining a feeling of satiety, regulating blood sugar, intestinal health.
Indications: Reducing weight (in combination with diet and training), improving digestion.
Forms: Soluble fiber (oat bran, psillium), insoluble fiber (wheat bran).
Dosage: 25-30 grams per day.
Precautions: It is necessary to increase water consumption with an increase in fiber consumption.

IV. Dietary supplement to increase energy and endurance

Intensive training requires enough energy and endurance. Certain dietary supplements can help in this.

A. Caffeine:

Role: The stimulator of the central nervous system, increased energy, improvement of concentration, decrease in a sense of fatigue.
Indications: Improving sports results, increased endurance.
Forms: Coffee, tea, energy drinks, caffeine tablets.
Dosage: 3-6 mg per kilogram of body weight 1 hour before training.
Precautions: It can cause anxiety, insomnia, a rapid heartbeat. Caution must be observed when taking caffeine to people with cardiovascular diseases.

B. Carbohydrates (gels, drinks):

Role: The main source of energy for muscles during training.
Indications: Maintaining the energy level during long training (more than 1 hour).
Forms: Gels, drinks, bars.
Dosage: Depends on the duration and intensity of training.
Precautions: They can cause discomfort in the abdomen in some people.

C. Electrolytes (sodium, potassium, magnesium):

Role: Regulation of fluid balance, muscle function, nervous conductivity.
Indications: Filling out losses of electrolytes with then during training.
Forms: Sports drinks, electrolyte tablets.
Dosage: Depends on the intensity of sweating.
Precautions: Excess electrolytes can be harmful.

D. Beetroot juice (nitrates):

Role: Increasing nitrogen oxide, improving blood flow, increased endurance.
Indications: Endurance sports.
Dosage: 70-140 ml of beet juice 2-3 hours before training.
Precautions: It can color the urine in red (harmlessly).

V. Dietrs for recovery

Recovery after training is a critical aspect to achieve sports results and prevent injuries.

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

Role: Reducing muscle destruction, acceleration of protein synthesis, decrease in fatigue.
Indications: Intensive training, calories restrictions.
Forms: L-leucine, L-isoleicin, L-Valin.
Dosage: 5-10 grams after training.
Precautions: Usually well tolerated.

B. Glutamin:

Role: Support for immune function, glycogen restoration, intestinal health.
Indications: Intensive training, increased susceptibility to diseases.
Dosage: 5-10 grams after training.
Precautions: Usually well tolerated.

C. Vitamin C:

Role: Antioxidant protection, collagen synthesis, immune function.
Indications: Reducing inflammation after training, support for immunity.
Dosage: 500-1000 mg per day.
Precautions: High doses can cause discomfort in the abdomen.

D. Tart Vishnya (extract):

Role: Antioxidant and anti -inflammatory effects, improving sleep, decrease in muscle pain.
Indications: Improving recovery after training, decreased muscle pain.
Dosage: In accordance with the recommendations of the manufacturer.
Precautions: Usually well tolerated.

VI. Safety and choice of high -quality dietary supplements

Safety and quality of dietary supplements – Paramount Importance. The dietary supplement market is not as strictly regulated as the drug market, so you need to be especially careful when choosing products.

A. The selection criteria:

Forter tests: Look for products tested by independent laboratories (for example, NSF International, Informed-Sport, USP). This guarantees that the product contains the declared ingredients in the indicated quantities and does not contain prohibited substances.
Reputation manufacturer: Choose brands with a good reputation and many years of experience.
List of ingredients: Carefully study the list of ingredients and avoid products with artificial dyes, flavors and sweeteners.
Certificates: Pay attention to the availability of quality certificates (for example, GMP).
Reviews: Read the reviews of other consumers, but treat them critically.

B. Risks and side effects:

Interaction with drugs: Bades can interact with drugs. Be sure to inform your doctor about all the dietary supplements that you accept.
Pollution: Some dietary supplements can be contaminated with heavy metals, pesticides or other harmful substances.
Inaccurate information: Some manufacturers may provide false information about their products.
Individual intolerance: Some people may have individual intolerance to certain ingredients.

C. Consultation with a specialist:

Before taking any dietary supplements, consultation with a doctor or a qualified sports nutritionist is needed. A specialist will help determine your individual needs and choose the most suitable and safe products.

VII. Additional factors affecting the needs in dietary supplements

The needs for dietary supplements depend on many factors, including:

Sport: Various sports impose different requirements for the body. Athletes involved in endurance sports may need only dietary supplements, and others are different athletes engaged in power sports.
Intensity and duration of training: The more intense and longer than training, the higher the need for nutrients and dietary supplements.
Diet: A balanced and diverse diet is the basis for health and sports results. Bades should only be used to replenish deficits that cannot be covered with power.
Age: With age, the needs for nutrients are changing.
Health status: The presence of any diseases can affect the needs in dietary supplements.
Geographical location: In regions with insufficient sunlight, an additional intake of vitamin D may be required.

VIII. Alternative approaches to nutrition optimization

Before resorting to dietary supplements, it is important to optimize your diet and lifestyle.

Balanced diet: Use a sufficient amount of protein, carbohydrates and fats. Include a variety of fruits, vegetables, whole grain products and low -fat protein sources in your diet.
Sufficient fluid consumption: Support the optimal level of hydration.
Correct sleep mode: Sleep at least 7-8 hours a day.
Stress management: Learn to cope with stress.
Regular medical examinations: Pass regular medical examinations and take blood tests to detect nutrient deficiency.

IX. Bades and pregnancy

Pregnancy is a special period in a woman’s life, when the needs for nutrients increase significantly. Reception of dietary supplements during pregnancy should be strictly agreed with a doctor.

Folic acid: It is necessary to prevent defects in the nervous tube in the fetus.
Iron: The need for iron increases significantly during pregnancy.
Calcium and vitamin D: Necessary for the formation of bones and teeth in the fetus.
Omega-3 fatty acids: Important for the development of brain and vision in the fetus.
Multivitamins for pregnant women: They can help to make up for nutrient deficiency.

X. Final recommendations

Bades can be useful for athletes, but it is important to use them wisely and caution. Remember the following recommendations:

Consult a doctor or sports nutritionist before taking any dietary supplements.
Choose quality products from reliable manufacturers.
Carefully study the list of ingredients and avoid products with artificial additives.
Do not exceed the recommended doses.
Follow your well-being and stop taking dietary supplements if you have any side effects.
Do not use dietary supplements as a replacement of a balanced diet and a healthy lifestyle.
Remember that dietary supplements are only an addition to the basic principles of healthy diet and training.

XI. Table: Brief Bades for athletes

Bad	Role	Indications	Dosage (approximate)	Precautions
Iron	Oxygen transport, energy exchange	Confirmed iron deficiency	Depends on the degree of deficiency, as prescribed by the doctor	Excess iron is toxic, it is necessary to control the level of iron in the blood
Calcium and vitamin D	Bone strength, muscle function	Prevention of osteoporosis, low bone density	Calcium: 1000-1300 mg/day; Vitamin D: 600-2000 IU/day	Excess calcium can cause kidney stones, vitamin D is fat -soluble, toxic
Omega-3 fatty acids	Anti -inflammatory effect, heart and brain health	Inflammation after training, improvement of recovery, cognitive functions	1-3 grams EPA and DHA per day	Can dilute blood, carefully when taking anticoagulants
Creatine	Increase in force and power	Sports that require high intensity	Loading phase: 20 g/day (5-7 days); Support: 3-5 g/day	Can cause liquid delay, increase water consumption
B vitamins b	Energy exchange, function of the nervous system	Maintaining the energy level, decreased fatigue	In accordance with the RSD	Usually tolerate well, high doses can cause side effects
Probiotics	Intestinal health, immune function	Maintaining intestinal health, stress, taking antibiotics	Depends on the strain and the product	In rare cases, bloating
Beta-alanine	Increase in muscle endurance	Sports that require high intensity and duration	4-6 grams per day, divided into several tricks	Can cause paresthesia (tingling of the skin)
Magnesium	Muscle function, nervous conductivity, sugar regulation	Muscle cramps, fatigue, sleep disturbances	200-400 mg per day	Can cause diarrhea at high doses
Colenen	Health of joints, ligaments, skin	Joint prevention, improvement of recovery, skin elasticity	10-20 grams per day	Usually well tolerated
Protein (whey)	Building material for muscles	Increased muscle mass, weight loss	1.2-2.0 g/kg body weight/day	High consumption can create a load on the kidneys
L-carnitin	Transportation of fatty acids	Fat burning support, increased endurance	1-3 grams per day	Can cause discomfort in the stomach
Green tea (extract)	Antioxidant, an increase in metabolism	Weight loss support, antioxidant protection	In accordance with the recommendations of the manufacturer	Contains caffeine, avoid admission before bedtime
Fiber	Maintaining a feeling of satiety, intestinal health	Weight loss, improving digestion	25-30 grams per day	It is necessary to increase water consumption
Caffeine	Central nervous system stimulator, energy increase	Improving sports results, increasing endurance	3-6 mg/kg body weight 1 hour before training	Can cause anxiety, insomnia, a rapid heartbeat
Carbohydrates (gels)	Energy source for muscles	Long training	Depends on the duration and intensity of training	Can cause discomfort in the stomach
Electrolytes	Regulation of fluid balance	Filling up losses with later	Depends on the intensity of sweating	Excess electrolytes can be harmful
Beetroot juice	Increase in nitrogen oxide levels	Endurance sports	70-140 ml for 2-3 hours until training	Can paint urine red (harmless)
BCAA	Reducing muscle destruction, acceleration of protein synthesis	Intensive training, calorie restrictions	5-10 grams after training	Usually well tolerated
Glutamine	Support for immune function, restoration of glycogen	Intensive training, increased susceptibility to diseases	5-10 grams after training	Usually well tolerated
Vitamin C.	Antioxidant protection, collagen synthesis	Reduction of inflammation after training, support for immunity	500-1000 mg per day	High doses can cause discomfort in the stomach
Tart Vishnya (extract)	Antioxidant and anti -inflammatory effects	Improving recovery after training, decreased muscle pain	In accordance with the recommendations of the manufacturer	Usually well tolerated

XII. Future studies in the field of dietary supplements for athletes

Despite the existing knowledge, it is necessary to further study the influence of dietary supplements on the body of athletes, especially in context:

Individual genetics and response to dietary supplements.
The influence of dietary supplements on the intestinal microbia and its connection with sports results.
Development of personalized strategies for using dietary supplements taking into account the hormonal background and menstrual cycle.
Long -term effects of the use of dietary supplements on the health of athletes.
The influence of dietary supplements on cognitive functions and the psychological state of athletes.

XIII. Legal and ethical aspects of the use of dietary supplements

It is important to remember the legal and ethical aspects of the use of dietary supplements, especially in the context of professional sports.

Forbidden substances: Many sports organizations have lists of prohibited substances. It is necessary to carefully check the composition of dietary supplements for prohibited ingredients.
Doping: Some dietary supplements may contain substances that are classified as doping.
Fair play: The use of dietary supplements should comply with the principles of an honest game and not give an unfair advantage over other athletes.
Informed consent: Athletes should be fully informed about possible risks and advantages of using dietary supplements and give informed consent to their use.

XIV. Myths and misconceptions about dietary supplements for athletes

There are many myths and misconceptions about dietary supplements for athletes. It is important to critically evaluate the information and rely on scientific data.

Myth: Bades can replace a balanced diet.
Myth: The more dietary supplements, the better.
Myth: All dietary supplements are safe.
Myth: Bades work the same for everyone.
Myth: Bades can instantly improve sports results.

XV. Practical advice on the use of dietary supplements for athletes

Start small: do not take several dietary supplements at once. Start with one or two products and evaluate their effect on your body.
Be patient: do not expect instant results. Bades usually take time to show their effect.
Follow your well -being: lead a diary in which you note any changes in your well -being after the start of receiving dietary supplements.
Pass blood tests regularly: this will help to identify nutrient deficiency and evaluate the effectiveness of the use of dietary supplements.
Do not be afraid to ask questions: contact a doctor or a sports nutritionist if you have any questions or doubts about the use of dietary supplements.
Remember that the key to success is an integrated approach that includes a balanced diet, regular training, sufficient sleep, stress management and reasonable use of dietary supplements.

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