How to take dietary supplements athletes correctly: expert advice

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How to take dietary supplements athletes correctly: expert advice

I. Understanding the foundations: what is dietary supplements and why athletes are needed

  • Daistry definition: Biologically active additives (dietary supplements) are not drugs, but concentrates of natural or identical to natural biologically active substances intended for direct intake with food or introduction into food products. They are available in various forms: tablets, capsules, powders, solutions, etc.

  • The legal status of dietary supplements: Unlike drugs, dietary supplements do not go through clinical trials aimed at proof of their effectiveness and safety. The regulation of dietary supplements is usually less strict than the regulation of drugs. It is important to remember this when choosing and using dietary supplements.

  • The difference between dietary supplements and medicines: The main difference is the purpose of application. Medicines are intended for the treatment of diseases, and dietary supplements – to maintain health, improve the functional state of the body and prevent diseases. Bades cannot replace good nutrition and drug therapy.

  • The role of dietary supplements in sports: Athletes often experience an increased need for certain nutrients due to intense training and competitions. Bad can help:

    • Fill the deficiency of nutrients: Intensive training can lead to a deficiency of vitamins, minerals and other important substances.
    • Improve sports results: Some dietary supplements, such as creatine and beta-alanine, can increase strength, endurance and performance.
    • Reduce recovery time: Bades with antioxidant and anti -inflammatory properties can speed up recovery after training.
    • Support for health: Bades can help strengthen immunity, improve the condition of the joints and ligaments, as well as protect the body from damage caused by physical activity.

  • Indications for the use of dietary supplements in athletes:

    • High physical activity: Intensive training require more nutrients.
    • Limited or unbalanced nutrition: Diets with a limitation of calories or certain products can lead to a deficiency of nutrients.
    • Preparation for competitions: Some dietary supplements can help improve results and reduce recovery time.
    • Recovery after injuries and diseases: Bades can accelerate tissue healing and restore strength.
    • Prevention of diseases: Bades can help strengthen immunity and reduce the risk of developing certain diseases.

II. Classification of dietary supplements for athletes: the main groups and their functions

  • Vitamins:

    • B vitamins B: Important for energy metabolism, work of the nervous system and protein synthesis.
    • Vitamin C: The antioxidant, strengthens the immunity, participates in the synthesis of collagen.
    • Vitamin D: It is necessary for the health of bones, immunity and muscle function.
    • Vitamin E: Antioxidant, protects the cells from damage.
    • Polyvitamin complexes: Contain several vitamins in optimal dosages.

  • Minerals:

    • Calcium: It is necessary for the health of bones, muscle function and transmission of nerve impulses.
    • Magnesium: Participates in energy metabolism, muscle function and regulation of the nervous system.
    • Potassium: It is important for maintaining the water-salt balance, the work of the heart and muscles.
    • Iron: It is necessary for transporting oxygen in the blood. Iron deficiency can lead to fatigue and reduction in performance.
    • Zinc: Participates in the immune function, protein synthesis and wound healing.
    • Selenium: Antioxidant, strengthens immunity.
    • Mineral complexes: They contain several minerals in optimal dosages.

  • Squirrels and amino acids:

    • Protein (serum, casein, soy, egg): It is necessary for the restoration and growth of muscles. Wastein is quickly absorbed, casein is slow.
    • BCAA (Laicin, Isoleycin, Valin): Amino acids with an extensive chain contribute to muscle restoration, reduce muscle fatigue and prevent catabolism.
    • Glutamine: The amino acid that supports the immune system accelerates recovery and improves the intestinal function.
    • Arginine: Improves blood circulation, promotes nitrogen oxide (NO), which can increase productivity.
    • Taurin: Participates in the regulation of water-salt balance, improves the function of the nervous system and muscles.

  • Carbohydrates:

    • MaltherkCSTRIN: A quick source of energy is used to replenish glycogen stocks after training.
    • Dextrose (glucose): Another quick source of energy.

  • Fat:

    • Omega-3 fatty acids (EPA and DHA): Important to the health of the heart, brain and joints. Have anti -inflammatory properties.
    • CLA (conjugated linoleic acid): It can help reduce body fat and increase muscle mass.

  • Plant extracts and other substances:

    • Creatine: Increases strength and endurance, helps to increase muscle mass.
    • Beta-Alanine: Increases the concentration of carnosine in the muscles, which can increase endurance and delay the onset of muscle fatigue.
    • Caffeine: It stimulates the nervous system, increases performance and concentration.
    • L-Carnitin: Participates in the transport of fatty acids in mitochondria, where they are used to produce energy.
    • TRIBULUS TERRESTRIS: It is believed that it can increase the level of testosterone, although scientific data are contradictory.
    • Green tea extract: Contains antioxidants, can improve metabolism and promote weight loss.
    • Chondroitin and glucosamine: Support the health of joints and ligaments.
    • Coenzim Q10 (COQ10): Antioxidant, participates in the production of energy.
    • Probiotics: They support a healthy intestinal microflora, which is important for immunity and assimilation of nutrients.

III. Principles of proper reception of dietary supplements: dosage, reception time and compatibility

  • Individual approach: The dosage and mode of admission of dietary supplements should be selected individually, taking into account age, gender, weight, level of physical activity, training goals and athlete health. Consultation with a sports doctor or nutritionist is required.

  • Compliance with the recommendations of the manufacturer: Carefully read the instructions on the Bad packaging and strictly follow the recommendations of the manufacturer for dosage and reception time.

  • Start with low doses: Start taking a new dose dose to evaluate tolerance and avoid unwanted side effects. Gradually increase the dose to the recommended if there are no negative reactions.

  • Reception time:

    • Vitamins and minerals: It is best to take it during eating to improve assimilation. Fat -soluble vitamins (A, D, E, K) should be taken with food containing fats.
    • Protein: Wastein protein is best taken after training in order to accelerate muscle restoration. Casein can be taken before bedtime to provide muscles with amino acids throughout the night.
    • BCAA: Take before, during or after training to prevent catabolism and accelerate recovery.
    • Creatine: Usually taken during the day, divided into several tricks. There are different reception schemes (with the loading phase and without it).
    • Beta-Alanine: Take throughout the day, dividing into several tricks to avoid tingling (paresthesia).
    • Caffeine: Take before training to increase performance. Caffeine taking before bedtime should be avoided so as not to break the dream.
    • L-Carnitin: Take before training or during meals.
    • Omega-3 fatty acids: Take during food containing fats.
    • Probiotics: Take on an empty stomach or before bedtime.

  • Compatibility of dietary supplements: Some dietary supplements can strengthen or weaken the action of each other. It is important to consider the compatibility of dietary supplements with simultaneous admission. Consultation with a specialist will help to avoid undesirable interactions. For example:

    • Iron and calcium: Calcium can worsen the absorption of iron. They should be taken at different times.
    • Zinc and copper: High doses of zinc can disrupt copper assimilation.
    • Vitamin C and iron: Vitamin C improves iron absorption.
    • Caffeine and creatine: Some studies show that caffeine can reduce creatine effectiveness, although other studies do not confirm this.

  • Cyclication of admission: Some dietary supplements are recommended to be taken in courses, intermittently to avoid getting used to the body and decrease in effectiveness. For example, creatine is often taken in courses for 4-6 weeks, with a subsequent break of 4-6 weeks.

  • Evaluation of effectiveness: Regularly evaluate the effectiveness of admission of dietary supplements, tracking changes in your sports indicators, well -being and general health. Keep a diary in which mark the accepted dietary supplements, dosage, reception time and your sensations.

IV. Risks and side effects: what the athlete needs to know

  • Insufficient regulation: As mentioned earlier, dietary supplements are regulated less strictly than medicines. This means that the quality and safety of dietary supplements can vary.

  • The risk of contamination: Some dietary supplements can be polluted by prohibited substances, which can lead to an athlete disqualification. This is especially true for dietary supplements produced in countries with less strict quality control.

  • Side effects: Like any other substances, dietary supplements can cause side effects. The most common side effects include:

    • Gastrointestinal disorders: Nausea, vomiting, diarrhea, constipation, abdominal pain.
    • Allergic reactions: Skin rash, itching, swelling, urticaria.
    • Sleep disorders: Insomnia, anxiety.
    • Improving blood pressure:
    • Heart rhythm disturbances:
    • Interaction with drugs: Bades can interact with drugs, enhancing or weakening their effect, as well as causing undesirable side effects.

  • The risk of an overdose: Exceeding the recommended dose of dietary supplements can lead to serious health consequences.

  • Individual intolerance: Some people may have individual intolerance to certain dietary supplements, even in small doses.

  • Disease disguise: Reception of dietary supplements can mask the symptoms of diseases, which complicates diagnosis and treatment.

  • Risks associated with certain dietary supplements:

    • Creatine: It can cause a delay in fluid in the body, convulsions (in rare cases).
    • Caffeine: It can cause anxiety, insomnia, an increase in blood pressure, a rapid heartbeat.
    • TRIBULUS TERRESTRIS: Efficiency is not proven, can cause side effects, such as disorders of the gastrointestinal tract and impaired liver function.

V. Criteria for choosing high -quality dietary supplements: what to pay attention to

  • Reputation manufacturer: Choose dietary supplements from famous and respected manufacturers who have a good reputation in the market.

  • Certification: Pay attention to the availability of quality certificates (for example, GMP, NSF, Informed-Sport). These certificates confirm that the product has undergone a check for compliance with quality and safety standards.

  • Composition: Carefully study the composition of the dietary supplement. Make sure that it contains only the necessary ingredients and does not contain harmful additives, such as artificial dyes, flavors and preservatives.

  • Dosage: Make sure the dosage of active ingredients corresponds to your needs.

  • Output form: Choose a dietary supplement release form, which is most convenient for you to use.

  • Consumer reviews: Study the reviews of other consumers about the product. However, remember that reviews can be subjective.

  • Price: The high price does not always mean high quality. Compare prices for similar products from different manufacturers. Too low price may indicate low product quality.

  • Checking for prohibited substances: It is extremely important for athletes participating in the competitions to choose dietary supplements tested for the presence of prohibited substances. Look for products with Informed-Sport or NSF Certified For Sport.

VI. Badam alternatives: good nutrition and optimization of the training process

  • Balanced nutrition – Basic: The most important factor for achieving sports results is a balanced and good nutrition. Make sure your diet contains a sufficient amount of proteins, carbohydrates, fats, vitamins and minerals.

  • Squirrels: Get enough protein from sources such as meat, fish, poultry, eggs, dairy products, legumes and nuts.

  • Carbohydrates: Use complex carbohydrates, such as whole grain products, vegetables and fruits.

  • Fat: Include beneficial fats in the diet, such as omega-3 fatty acids (from fish, linseed seeds, walnuts) and mono-saturated fats (from olive oil, avocados, nuts).

  • Vitamins and minerals: Eat a variety of fruits and vegetables to get all the necessary vitamins and minerals.

  • Adequate water regime: Drink enough water to maintain hydration of the body.

  • Optimization of the training process:

    • Proper training planning: Plan your training taking into account your goals, physical training and restoration time.
    • Sufficient rest and restoration: Provide yourself enough time to relax and restore between training. Sleep is one of the most important recovery factors.
    • A variety of training: Include different types of exercises in your training to develop different muscle groups and avoid overtraining.
    • Progressive load: Gradually increase the intensity and volume of training to stimulate growth and development.
    • Working with a coach: Working with a qualified trainer will help you draw up an effective training plan and avoid injuries.

  • Bades as an addition, not a replacement: Bades should be considered as an addition to a good nutrition and an optimized training process, and not as a replacement for it.

VII. Bades and doping: how to avoid disorders of anti -doping rules

  • Knowledge of anti -doping rules: Athletes are required to know and comply with the anti -doping rules established by the relevant sports organizations (for example, WADA).

  • List of prohibited substances: Check out the list of prohibited substances published by WADA or other competent organization. The list is regularly updated.

  • The risk of contamination of dietary supplements: As mentioned earlier, some dietary supplements can be polluted by prohibited substances. Even the unintentional use of a prohibited substance can lead to an athlete disqualification.

  • The choice of dietary supplements tested for prohibited substances: Choose dietary supplements tested for prohibited substances and have appropriate certificates (for example, Informed-Sport, NSF Certified For Sport).

  • Consultation with a doctor: Consult a doctor before taking any dietary supplement. The doctor will help you choose safe and effective dietary supplements, as well as evaluate the risk of impaired anti -doping rules.

  • Producer warning: Sign up the dietary supplement manufacturers that you are an athlete and must comply with anti -doping rules.

  • Declaration of the accepted dietary supplements: When passing doping control, declare all the dietary supplements you accept.

  • Athlete responsibility: The athlete is responsible for everything that enters his body. Ignorance of the rules does not exempt from liability.

VIII. Bad for different sports: the specifics of application

  • Strength sports (heavy athletics, powerlifting, bodybuilding):

    • Protein: For restoration and growth of muscles.
    • Creatine: To increase strength and endurance.
    • BCAA: To prevent catabolism and accelerate recovery.
    • Glutamine: To support immunity and recovery.
    • Vitamins and minerals: To maintain overall health and replenish the deficit.

  • Endurance sports (running, swimming, cycling):

    • Carbohydrates (Maltodecstrin, dextrose): To replenish glycogen reserves and provide energy during training and competitions.
    • Electrolytes (potassium, sodium, magnesium): To maintain water-salt balance.
    • BCAA: To reduce muscle fatigue and prevent catabolism.
    • Iron: For transporting oxygen in the blood.
    • Omega-3 fatty acids: For the health of the heart and reduction of inflammation.
    • Coenzim q10: To improve energy exchange.

  • Team sports (football, basketball, hockey):

    • A combination of dietary supplements for power sports and endurance sports.
    • Vitamin D: To maintain immunity and bone health (especially important in winter).
    • Chondroitin and glucosamine: To maintain the health of joints and ligaments (prevention of injuries).

  • Martial arts (boxing, struggle, MMA):

    • Protein: For restoration and growth of muscles.
    • Creatine: To increase strength and endurance.
    • BCAA: To prevent catabolism and accelerate recovery.
    • Glutamine: To support immunity and recovery.
    • Vitamins and minerals: To maintain overall health and replenish the deficit.
    • Omega-3 fatty acids: For the health of the brain and reduction of inflammation.

IX. Legal aspects: responsibility of manufacturers and sellers of dals

  • Regulation of the production and sale of dietary supplements: The production and sale of dietary supplements is regulated by the legislation of the relevant country.

  • Responsibility of manufacturers: Bad manufacturers are responsible for the quality and safety of their products. They are required to provide reliable information about the composition, dosage and contraindications of Bad.

  • Sellers responsibility: Dad sellers are required to provide customers with complete and reliable information about the product, as well as warn about possible risks and side effects.

  • Quality control: State bodies carry out the quality control of dietary supplements, checking them for compliance with the established requirements.

  • Consumer protection: In case of violation of consumer rights (for example, the sale of poor -quality or dangerous dietary supplements), consumers have the right to apply to the relevant authorities to protect their rights.

  • Administrative and criminal liability: For violation of legislation on the production and sale of dietary supplements, administrative and criminal liability is provided.

X. Prospects for the development of the market of the DBA for athletes: new research and technology

  • Personalized nutrition: The development of genetic research and technologies will create personalized power plans and select dietary supplements taking into account the individual needs and genetic characteristics of the athlete.

  • New ingredients: Studies are constantly being conducted to search for new and effective ingredients for dietary supplements that can improve sports results and accelerate recovery.

  • Nanotechnology: The use of nanotechnologies can improve the assimilation and bioavailability of dietary supplements.

  • 3D-torture dietary supplements: 3D printing technology will create dietary supplements with an individual dosage and a combination of ingredients.

  • Monitoring of the state of the athlete: The development of wearable devices and sensors will allow you to monitor the condition of the athlete in real time and adjust the reception of dietary supplements depending on his needs.

  • Artificial intelligence: Artificial intelligence can be used to analyze data on athletes and develop optimal dietary supplements.

  • Focus for natural ingredients: Interest in dietary supplements containing natural ingredients and plant extracts is growing.

  • Transparency and evidence: Manufacturers pay more and more attention to the transparency of the composition and evidence of the effectiveness of their products using scientific research.

XI. Examples of specific dietary supplements for various sports purposes

  • A set of muscle mass:

    • Morning: Polyvitamins, omega-3 fatty acids
    • After training: Serum protein (20-40g), creatine (5g)
    • Before going to bed: Kazein (20-40g)
    • During the day: BCAA (5-10g), divided into several techniques.

  • Increase in endurance:

    • Morning: Polyvitamins, omega-3 fatty acids, iron (if there is a deficit)
    • Before training: Caffeine (100-200mg), Beta-Alanin (1.6g)
    • During training: Electrolytes
    • After training: Carbohydrate-protein mixture (ratio 4: 1)

  • Reduced weight (drying):

    • Morning: Polyvitamins, omega-3 fatty acids, green tea extract
    • Before training: L-carnitine (500-1000mg), caffeine (100-200mg)
    • During the day: Protein (to maintain muscle mass with calories limiting)

  • Recovery after injury:

    • Medical purposes – above all! (Medicines – more important!)
    • Morning: Polyvitamins, vitamin C (1000 mg), chondroitin and glucosamine
    • During the day: Collagen (5-10g)

IMPORTANT! These schemes are only examples. An individual plan of admission of dietary supplements should be developed by a sports doctor or nutritionist, taking into account your individual needs and goals.

XII. Frequently asked questions (FAQ) about the admission of dietary supplements by athletes

  • Question: Are health dietary supplements?

    • Answer: Bades can be safe with the proper application and compliance with the recommendations of the manufacturer. However, it is important to choose high -quality dietary supplements from reliable manufacturers and consult a doctor before the reception.

  • Question: Can dietary supplements replace good nutrition?

    • Answer: No, dietary supplements cannot replace good nutrition. They should be considered as an addition to a balanced diet.

  • Question: How to choose a quality dietary supplement?

    • Answer: Pay attention to the reputation of the manufacturer, the availability of quality certificates, the composition of the product, the dosage of active ingredients and consumer reviews.

  • Question: How to find out if the dietary supplement contains prohibited substances?

    • Answer: Choose dietary supplements tested for prohibited substances and have appropriate certificates (for example, Informed-Sport, NSF Certified For Sport).

  • Question: Do I need to take breaks in the reception of dietary supplements?

    • Answer: Some dietary supplements are recommended to be taken in courses, intermittently to avoid getting used to the body and decrease in effectiveness.

  • Question: Can dietary supplements cause side effects?

    • Answer: Yes, dietary supplements can cause side effects, especially with improper use or individual intolerance.

  • Question: Do I need to consult with a doctor before taking dietary supplements?

    • Answer: Yes, consultation with a doctor is recommended before taking any dietary supplements.

  • Question: Can dietary supplements improve sports results?

    • Answer: Some dietary supplements can improve sporting results, provided that the proper use and combination with full nutrition and optimized training process.

  • Question: What dietary supplements are the most popular among athletes?

    • Answer: Protein, creatine, BCAA, glutamine, vitamins and minerals.

  • Question: How long do you need to take dietary supplements to see the results?

    • Answer: The time required to manifest the results depends on the type of dietary supplement, dosage, individual characteristics of the body and training regime.

XIII. Additional advice and recommendations of experts

  • Do not believe advertising promises: Treat skeptical to advertising promises of dietary supplements. There are no miraculous means that will instantly improve your sporting results.

  • Focus on the basics: Full nutrition, adequate sleep and proper training mode are the basis of success in sports. Bad can only supplement these factors, but not replace them.

  • Be patient: Do not expect instant results from receiving dietary supplements. The results can manifest itself in a few weeks or months.

  • Listen to your body: Pay attention to how your body reacts to the intake of dietary supplements. If you experience any side effects, stop taking and consult a doctor.

  • Education and research: Constantly study new information about dietary supplements and sports nutrition. Follow the results of scientific research.

  • An individual approach is the key to success: There is no universal solution that suits everyone. Approach the selection and receiving dietary supplements individually, taking into account your needs, goals and characteristics of the body.

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