Nutrition and dietary supplement: how to achieve maximum results in sports

Section 1: Fundamentals of sports nutrition and its role in achieving maximum results

Sports nutrition is not just a trend or marketing move, but a scientifically sound approach to optimizing training results and the athlete’s general health. Regardless of the sport or level of training, proper nutrition plays a key role in achieving the goals. It provides the body with the energy necessary for intensive training, helps restore after loads, supports the optimal hormonal background and immunity, and also helps to avoid injuries and diseases.

1. Energy balance: The fundamental aspect of sports nutrition is the energy balance – the ratio between consumed and consumed calories. To achieve various goals, such as a set of muscle mass, weight loss or maintaining the current form, it is necessary to carefully monitor the number of calories consumed.

   • A set of muscle mass (hypertrophy): For muscle growth, it is necessary to consume more calories than it is consumed (calorie surplus). The value of the surplus should be moderate (about 250-500 calories per day) to minimize the set of fat.
   • Weight loss (weight loss): To reduce weight, it is necessary to consume less calories than is consumed (calorie deficiency). The deficit can lead to a loss of muscle mass and a slowdown in metabolism too much. Recommended deficit-500-750 calories per day.
   • Maintaining the current form: To maintain the current weight and muscle mass, it is necessary to maintain the energy balance – to consume about the same calorie as it is consumed.

2. Macronutrients: proteins, fats and carbohydrates: Macronutrients are the main components of food that provide the body with energy and building materials.

   • Proteins (proteins): Proteins are the body building blocks necessary for the restoration and growth of muscles, the synthesis of hormones and enzymes, as well as maintaining immunity. The recommended protein consumption rate for athletes is 1.6-2.2 grams per kilogram of body weight per day. Sources of protein: meat, fish, poultry, eggs, dairy products, legumes, nuts and seeds.
   • Fat: Fats are an important source of energy, participate in the synthesis of hormones and the assimilation of fat -soluble vitamins. It is recommended to use predominantly beneficial fats – mono -saturated and polyunsaturated fats contained in olive oil, avocados, nuts, seeds and fatty fish. Limit the consumption of saturated and trans fats contained in fatty meat, fried foods and baking. The recommended rate of fat consumption is 0.8-1.2 grams per kilogram of body weight per day.
   • Carbohydrates: Carbohydrates are the main source of energy for the body, especially during intense training. It is recommended to use mainly complex carbohydrates contained in whole grain products, vegetables and fruits. Limit the consumption of simple carbohydrates contained in sweets, carbonated drinks and white bread. The recommended carbohydrate consumption rate varies depending on the intensity of training and can be from 3 to 10 grams per kilogram of body weight per day.

3. Micronutrients: vitamins and minerals: Micronutrients are vitamins and minerals necessary for the normal functioning of the body. They participate in many important processes, such as metabolism, immune function, restoration after training and maintaining bone health. The deficiency of vitamins and minerals can adversely affect sports results and general health.

   • The most important vitamins for athletes: Vitamin D, B vitamins (especially B12), vitamin C, vitamin E, vitamin A.
   • The most important minerals for athletes: Iron, calcium, magnesium, zinc, potassium, sodium.

4. Hydration: Water plays a key role in many physiological processes, including thermoregulation, transportation of nutrients and waste withdrawal. Dehydration can lead to a decrease in sports results, a deterioration in well -being and an increase in the risk of injuries. It is recommended to use a sufficient amount of fluids during the day, especially during and after training. Estimated norm-30-40 ml per kilogram of body weight per day, and in the days of intense training-more.

Section 2: Nutrition to, during and after training

The power strategy, tied to the training process, is of great importance for optimizing results and recovery.

1. Food before training: The purpose of nutrition before training is to provide the body with the energy necessary to perform exercises and prevent hunger and fatigue.

   • For 1-2 hours to workouts: Eat food rich in complex carbohydrates and moderate protein. Examples: oatmeal with fruits and nuts, whole grain bread with avocados and egg, yogurt with berries and granola.
   • 30-60 minutes before training: If you have little time, you can eat something light and rapidly digestible, for example, a banana, an energy bar or a protein cocktail.
   • Avoid: Fatty food, which is slowly digested and can cause discomfort during training.

2. Nutrition during training: If the training lasts more than an hour, it is necessary to maintain energy level and hydration.

   • Carbohydrates: Use easily digestible carbohydrates, such as energy gels, sports drinks or fruits.
   • Hydration: Drink water or sports drinks containing electrolytes to make up for the loss of fluid and salts.
   • Dosage: Use carbohydrates in small portions every 15-20 minutes.

3. Nutrition after training: The purpose of the nutrition after training is to make up for glycogen reserves, restore damaged muscle fibers and accelerate recovery.

   • Within 30-60 minutes after training: Eat food rich in protein and carbohydrates. Examples: protein cocktail with fruits, chicken with rice, cottage cheese with berries.
   • The importance of protein: Protein is necessary for the restoration and growth of muscles.
   • The importance of carbohydrates: Carbohydrates are necessary to make up for glycogen reserves and energy restoration.
   • The role of water: Fill out the loss of liquid by drinking a sufficient amount of water.

Section 3: Review of the main types of sports additives (dietary supplements) and their use

Sports additives (dietary supplements) can be a useful addition to proper nutrition, but should not replace it. It is important to remember that additives are not a magic pill and do not guarantee instant results. They can be effective only in combination with proper nutrition, regular training and sufficient rest.

1. Protein (protein):

   • Types: Wheyphein protein, casein, soy protein, egg protein, vegetable proteins (pea, rice, hemp).
   • Action: Promotes the restoration and growth of muscles, increases the feeling of satiety.
   • Application: After training, between meals, before bedtime (casein).

2. Creatine:

   • Action: Increases strength and endurance, contributes to the set of muscle mass, improves recovery.
   • Application: Daily, 3-5 grams per day. Can be taken with carbohydrates for better absorption.
   • Safety: Creatine is one of the most studied and safe sports additives.

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

   • Types: Laicin, isoleykin, Valin.
   • Action: They contribute to muscle restoration, reduce muscle soreness, and prevent muscle destruction.
   • Application: Before, during and after training.

4. Glutamine:

   • Action: Supports immune function, improves recovery after training, promotes intestinal health.
   • Application: After training, before bedtime.

5. Beta-Alanine:

   • Action: Increases muscle endurance, reduces muscle fatigue.
   • Application: Every day, 2-5 grams per day, divided into several tricks.

6. Caffeine:

   • Action: Increases energy, improves concentration, reduces the feeling of fatigue.
   • Application: Before training. It is important to observe the measure in order to avoid side effects, such as insomnia and anxiety.

7. Fish oil (omega-3):

   • Action: Improves the health of the heart and blood vessels, reduces inflammation, promotes restoration after training.
   • Application: Daily, with food.

8. Vitamin D:

   • Action: Supports bone health, immune function, improves mood.
   • Application: Every day, especially in the winter season.

9. Magnesium:

   • Action: Supports the function of muscles and nerves, participates in energy metabolism.
   • Application: Every day, before bedtime.

10. Iron:

    • Action: It is necessary for transporting oxygen in the blood. It is especially important for women and athletes involved in endurance sports.
    • Application: With a deficiency of iron, as prescribed by a doctor.

Section 4: Personalization of nutrition and additives depending on the sport and individual purposes

There is no universal nutrition and reception plan. Power and reception of additives should be adapted to the sport, level of training, individual goals and characteristics of the body.

1. Sports and power features:

   • Strength sports (bodybuilding, powerlifting, heavy athletics): High protein consumption (1.6-2.2 grams per kilogram of body weight), moderate consumption of carbohydrates and fats. Creatine, protein, BCAA, glutamine.
   • Endurance sports (running, swimming, cycling, triathlon): High consumption of carbohydrates (5-10 grams per kilogram of body weight), moderate intake of protein and fats. Electrolytes, energy gels, isotonic drinks, beta-alanine, caffeine.
   • Team sports (football, basketball, volleyball): Balanced consumption of proteins, fats and carbohydrates. Protein, creatine, BCAA, electrolytes.
   • Martial arts (boxing, struggle, mma): Weight control, sufficient protein consumption to restore muscles. Protein, BCAA, creatine, glutamine.

2. Individual goals:

   • A set of muscle mass: Calorie surplus, high protein consumption, creatine.
   • Weight loss: Calorie deficiency, high protein consumption, L-carnitine (controversial, additional studies are needed).
   • Improvement of endurance: High consumption of carbohydrates, beta-alanine, caffeine.
   • Acceleration of recovery: Protein, BCAA, glutamine.

3. Individual characteristics of the body:

   • Allergies and intolerance: Exclude products that cause allergic reactions or discomfort.
   • Digestive problems: Choose easily digestible products and additives.
   • Chronic diseases: Consult a doctor before taking any additives.
   • Age: The needs for nutrients are changing with age.
   • Floor: Men and women have different needs for nutrients.

Section 5: common mistakes in sports nutrition and ways to avoid them

Even with knowledge of proper nutrition, it is easy to make mistakes that can negate all efforts.

1. Insufficient calorie intake: Especially relevant for those who seek to gain muscle mass. Make sure you consume enough calories to maintain the energy balance or create a surplus.

2. Insufficient protein consumption: Protein is a key nutrient for the restoration and growth of muscles. Try to consume 1.6-2.2 grams of protein per kilogram of body weight per day.

3. Insufficient carbohydrate consumption: Carbohydrates are the main source of energy for the body. A lack of carbohydrates can lead to fatigue and a decrease in sports results.

4. Excessive fat consumption: Although fats are necessary for health, excessive consumption can lead to a set of excess weight.

5. Insufficient water consumption: Dehydration can adversely affect sports results and general well -being. Drink enough water during the day.

6. Abuse of sports additives: Additives should not replace good nutrition. Use them as an addition to the right diet.

7. Incorrect selection of additives: Choose additives corresponding to your goals and needs. Do not buy everything in a row, guided by advertising or friends’ advice.

8. Lack of planning: Plan your diet in advance to avoid breakdowns and overeating of unhealthy food.

9. Passing meals: Regular nutrition is important to maintain a stable level of energy and prevent hunger.

10. Ignoring individual characteristics: Consider your allergies, intolerance and other characteristics of the body when drawing up a nutrition plan.

Section 6: Examples of specific diet for different purposes and sports

For a better understanding of the principles of sports nutrition, we give several examples of specific diets. It is important to remember that these are only examples, and your diet should be adapted to your individual needs.

1. Diet for a set of muscle mass (80 kg):

   • Breakfast: Oatmeal (100 g) with berries (100 g) and nuts (30 g), protein cocktail (30 g of protein).
   • Snack: Cottage cheese (200 g) with fruits (100 g).
   • Dinner: Chicken breast (200 g) with brown rice (150 g) and vegetables (200 g).
   • Snack: Protein bar.
   • Dinner: Salmon (200 g) with potatoes (200 g) and vegetables (200 g).
   • Before going to bed: Casein protein (30 g of protein).
   • Supplements: Creatine (5 g), BCAA (5 g).

2. Weight rations (70 kg):

   • Breakfast: Omlet of 3 eggs with vegetables (150 g).
   • Snack: Apple.
   • Dinner: Turkey (150 g) with buckwheat (100 g) and salad (200 g).
   • Snack: Cottage cheese (150 g).
   • Dinner: Steam fish (150 g) with vegetables (200 g).
   • Supplements: Protein (if necessary, to maintain a feeling of satiety).

3. The diet for the athlete for endurance (65 kg):

   • Breakfast: Ovsyanka (100 g) with fruits (100 g) and honey (20 g).
   • Snack: Banana.
   • Dinner: Pasta (150 g) with chicken (150 g) and tomato sauce.
   • Snack: Energy bar.
   • Dinner: Rice (150 g) with fish (150 g) and vegetables (200 g).
   • During training: Energy gel, isotonic drink.
   • Supplements: Electrolytes, beta-alanine, caffeine (before training).

Section 7: Tips for drawing up an individual nutrition plan and selection of additives

Drawing up an individual nutrition plan and the choice of additives is a complex process that requires the accounting of many factors.

1. Define your goals: What do you want to achieve? Gain muscle mass, reduce weight, improve endurance?

2. Evaluate your current diet: What do you eat now? Do you get proteins, fats, carbohydrates, vitamins and minerals enough?

3. Learn the information: Learn more about sports nutrition, macronutrients, micronutrients and sports supplements.

4. Make a power plan: Divide your day into several meals and plan that you will eat in each reception.

5. Choose quality products: Give preference to fresh, natural products, avoid processed food and fast food.

6. Do not be afraid to experiment: Try different products and additives to find what is best suited to you.

7. Keep a diet: Write down what you eat and how it affects your well -being and sports results.

8. Consult with specialists: If you have any questions or doubts, consult a doctor, a nutritionist or a sports nutritionist.

9. Choose additives wisely: Do not buy everything in a row, guided by advertising or friends’ advice. Carefully study the information about each additive and make sure that it is suitable for you.

10. Observe the measure: Do not abuse sports additives. Remember that they are not a magic pill and will not replace full nutrition.

Section 8: Legal and ethical aspects of the use of sports additives

It is important to know the legal and ethical aspects of using sports additives in order to avoid problems with the law and maintain your reputation.

1. Legislation: Different countries have different laws that regulate the production, sale and use of sports additives. Find out what laws are in your country.

2. Doping check: If you participate in competitions, make sure that the sports additives that you use do not contain prohibited substances. Check the list of prohibited substances approved by your sports federation or anti -doping agency.

3. Manufacturer’s responsibility: Manufacturers of sports additives are responsible for the quality and safety of their products. Make sure you buy additives from reliable manufacturers who have a good reputation.

4. Consumer responsibility: Consumers are responsible for the correct use of sports additives. Read the labels carefully and follow the recommendations for use.

5. Ethical principles: Follow ethical principles in sports. Do not use doping and do not deceive your rivals.

6. Transparency: Be honest with your coaches, doctors and other athletes regarding what sports additives you use.

Section 9: new trends and research in the field of sports nutrition and additives

The area of ​​sports nutrition and additives is constantly developing. New studies and trends appear that can change our ideas on how to achieve maximum results in sports.

1. Personalized nutrition: Taking into account the genetic characteristics, metabolic features and individual needs of each athlete.

2. Microbia: The study of the effect of intestinal microbioma on sports results and general health. Development of probiotics and prebiotics to improve intestinal function.

3. Adaptogens: Plants and mushrooms that help the body adapt to stress and increase resistance to physical activity.

4. Nootropics: Substances that improve cognitive functions, such as memory, concentration and attention.

5. Protein from alternative sources: The use of plant proteins (pea, rice, hemp) instead of animal proteins.

6. Artificial intelligence and machine learning: The use of AI and machine learning to analyze data on nutrition and training and the development of individual nutrition and reception plans.

Section 10: Value of recreation and recovery to achieve maximum results in sports

Rest and restoration are an integral part of the training process. The lack of rest can lead to overtrainedness, injuries and a decrease in sports results.

1. Dream: Sleep is the best tool for restoring the body. Try to sleep 7-9 hours a day.

2. Active recovery: Easy exercises, such as walking, swimming or yoga, can help improve blood circulation and accelerate muscle restoration.

3. Massage: Massage helps relieve muscle tension and improve blood circulation.

4. Stretching: Stretching helps to improve flexibility and reduce the risk of injuries.

5. Proper nutrition: Nutrition plays an important role in restoring the body. Use a sufficient amount of protein, carbohydrates, vitamins and minerals.

6. Relaxation: Find the time for relaxation and relief of stress. Meditation, reading, or just a vacation in nature can help you recover after training.

7. Training planning: Plan your training so that you have enough time to relax and recovery.

8. Listen to your body: If you feel fatigue or pain, let your body rest.

9. Injury prevention: Take measures to prevent injuries, such as proper warm -up, hitch and use of protective equipment.

10. Consultations with specialists: If you have any questions or doubts about recreation and restoration, consult a doctor, coach or physiotherapist.