Energy dietary supplements: what to choose an athlete?

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Energy dietary supplements: what to choose an athlete?

I. Energy in sports: basics and needs

  1. Energy as fuel for sports achievements:

    • Determination of energy in the context of physical activity.
    • The main sources of energy: carbohydrates, fats, proteins.
    • The role of ATP (adenosineric) as the main energy “currency” of the cell.
    • Differences in energy needs depending on the sport: aerobic (endurance) vs. anaerobic (strength, speed).
    • The effect of intensity and duration of energy consumption.
    • Energy Balance Concept: Consumption vs. consumption.
    • Lack of energy: fatigue, decrease in performance, risk of injuries.
    • Excess energy: fat accumulation, potential health problems.
    • A personalized approach to energy needs: taking into account age, gender, body weight, metabolism and level of activity.

  2. Metabolism and energy paths:

    • Anaerobic glycolis: a quick source of energy with high intensity, lactate formation.
    • Aerobic metabolism: the effective use of oxygen for energy from carbohydrates and fats prevails with moderate intensity.
    • Creatin-phosphate system: instant but short-term energy source for explosive movements.
    • The role of mitochondria in energy exchange.
    • Adaptation of metabolism to training: increasing the efficiency of fat use, increase in the power of glycolysis.
    • The influence of various diets on metabolic processes: low -carb, high -carb, ketogenic.
    • Hormonal regulation of energy exchange: insulin, glucagon, adrenaline, cortisol.
    • The influence of stress and lack of sleep on metabolism and energy level.

  3. Macronutricient needs for optimal energy:

    • Carbohydrates:
      • The main sources of energy for muscles and brain.
      • Classification of carbohydrates: simple (quickly absorbed) and complex (slowly absorbed).
      • Glycemic index (GI) and glycemic load (GN): effect on blood sugar and energy level.
      • The role of glycogen: stocks of carbohydrates in the muscles and liver.
      • Loading carbohydrates: Strategies for increasing glycogen stocks before endurance competitions.
      • Recommendations for carbohydrate consumption for various sports.
      • Sources of carbohydrates: fruits, vegetables, cereals, legumes, sports drinks.
    • Fat:
      • An important source of energy, especially with prolonged loads of moderate intensity.
      • Classification of fats: saturated, unsaturated (mono- and polyunsaturated), trans fats.
      • Omega-3 and omega-6 fatty acids: their role in health and productivity.
      • Fat as a building material for cell membranes and hormones.
      • Recommendations for fat consumption for athletes.
      • Sources of fats: avocados, nuts, seeds, oily fish, vegetable oils.
    • Squirrels:
      • The main building material for muscles and other tissues.
      • Proteins as a source of energy in conditions of carbohydrate deficiency.
      • Amino acids: Building blocks of proteins, including essential amino acids.
      • The role of protein in recovery after training and the growth of muscle mass.
      • Recommendations for protein consumption for various sports.
      • Springs of protein: meat, poultry, fish, eggs, dairy products, legumes, soy.

  4. Filling energy during and after training:

    • Pre -training nutrition: goals, composition, time of administration.
    • Nutrition during training: the role of sports drinks, gels and other energy sources.
    • Post -lineing nutrition: restoration of glycogen reserves, protein synthesis, rendration.
    • “Carbohydrate window”: a concept of increased sensitivity to insulin after training.
    • The effect of eating time on the energy level and restoration.
    • An individual approach to nutrition depending on the type and intensity of training.

II. Energy dietary supplements: review and mechanisms of action

  1. Classification of energy dietary supplements:

    • Stimulants of the central nervous system (central nervous system): caffeine, guarana, taurin.
    • Creatine supplements: Creatine monogidrate, creatine essaya epir, creatine hydrochloride.
    • Amino acids: BCAA (leucine, isolacin, valin), beta-alanine, citrullin Malat.
    • Vitamins and minerals: B vitamins, iron, magnesium.
    • Plant adaptogens: ginseng, rhodiola pink, eleutherococcus.
    • Other additives: Coenzyme Q10, L-Carnitine, Ribose.

  2. CNS stimulants:

    • Caffeine:
      • The mechanism of action: blocking adenosine receptors, increasing the level of dopamine and norepinephrine.
      • Influence on performance: increased endurance, decrease in the sensation of fatigue, improving concentration.
      • Dosage and reception time: individual sensitivity, optimal dose of 3-6 mg/kg body weight.
      • Side effects: anxiety, insomnia, tremor, stomach disorder, tolerance.
      • Sources: coffee, tea, energy drinks, tablets, powders.
    • Guarana:
      • Contains caffeine, but is more slow.
      • A longer but less intense effect than caffeine.
      • Dosage: depends on the content of caffeine.
      • Side effects are similar to caffeine.
    • Taurin:
      • Amino acid that affects the nervous system and energy metabolism.
      • A potential decrease in fatigue, improving concentration and antioxidant properties.
      • Dosage: Usually 1-3 grams per day.
      • Side effects: rarely, in high doses can cause stomach disorder.

  3. Creator -savings supplements:

    • Creatine Monogidrate:
      • The mechanism of action: an increase in the reserves of creatine phosphate in the muscles, which allows you to quickly restore ATP.
      • Influence on productivity: increase in force and power, improvement of anaerobic endurance, growth of muscle mass.
      • Reception protocols: loading phase (20 g per day for 5-7 days) and a maintenance dose (3-5 g per day).
      • Side effects: water delay, rarely – stomach disorder.
      • Efficiency and safety are confirmed by numerous research.
    • Other forms of creatine:
      • Creatine Ethyl ether, creatine hydrochloride, creatine Malat: it is argued that they are better absorbed, but scientific data are contradictory.
      • The cost is usually higher than that of creatine monohydrate.

  4. Amino acids:

    • BCAA (Laicin, Isoleycin, Valin):
      • The mechanism of action: a decrease in the destruction of muscle protein, stimulation of protein synthesis, a decrease in fatigue.
      • Influence on performance: improving recovery after training, decreasing muscle pain, potential increase in endurance.
      • Dosage: 5-20 grams per day.
      • Side effects: rarely, can cause stomach disorder in high doses.
    • Beta-Alanine:
      • The mechanism of action: an increase in the level of carnosine in the muscles, which buffering lactic acid.
      • Influence on performance: an increase in anaerobic endurance, especially with loads lasting 1-4 minutes.
      • Dosage: 2-6 grams per day, divided into several receptions.
      • Side effects: paresthesia (tingling of the skin) is usually harmless and passes over time.
    • Citrullin Malat:
      • The mechanism of action: improving blood flow, an increase in nitrogen oxide (No), a decrease in fatigue.
      • Influence on productivity: increased endurance, decrease in muscle pain, improvement of recovery.
      • Dosage: 6-8 grams per day.
      • Side effects: rarely, can cause stomach disorder in high doses.

  5. Vitamins and minerals:

    • B vitamins B:
      • Role in energy metabolism: transformation of carbohydrates, fats and proteins into energy.
      • B vitamins deficiency can lead to fatigue and decrease in performance.
      • Recommendations: a balanced diet, if necessary, additives, especially for vegetarians and vegans.
    • Iron:
      • It is necessary for transporting oxygen in the blood.
      • Iron deficiency (iron deficiency anemia) leads to fatigue, weakness and decrease in performance.
      • Recommendations: blood test, iron additives only with a deficiency and by the appointment of a doctor.
    • Magnesium:
      • Participates in hundreds of enzymatic reactions, including energy metabolism and muscle contraction.
      • Magnesium deficiency can lead to muscle cramps, fatigue and decrease in performance.
      • Recommendations: a balanced diet, magnesium additives can be useful for intense training.

  6. Plant adaptogens:

    • Ginseng:
      • Improving stress adaptation, increased energy and concentration.
      • Dosage: depends on the type of ginseng and the concentration of active substances.
      • Side effects: insomnia, anxiety, stomach disorder.
    • Rodiola pink:
      • Reducing fatigue, improving cognitive functions, increasing stress resistance.
      • Dosage: Usually 100-600 mg per day.
      • Side effects: rarely, can cause insomnia.
    • Eleutherococcus:
      • Increasing resistance to physical and mental stress, improving immunity.
      • Dosage: Usually 100-300 mg per day.
      • Side effects: rarely, can cause insomnia and anxiety.

  7. Other additives:

    • Coenzim Q10 (COQ10):
      • Participates in the production of energy in mitochondria, antioxidant.
      • Potential improvement and decrease in fatigue.
      • Dosage: Usually 100-300 mg per day.
      • Side effects: rarely, can cause stomach disorder.
    • L-Carnitin:
      • Participates in the transportation of fatty acids to mitochondria for energy production.
      • Potential improvement and decrease in fatigue.
      • Dosage: 1-3 grams per day.
      • Side effects: rarely, can cause stomach disorder and a fish smell of the body.
    • Fish:
      • Participates in the synthesis of ATP.
      • Potential improvement in recovery and decrease in muscle pain.
      • Dosage: 5-10 grams per day.
      • Side effects: rarely, can cause stomach disorder.

III. The choice of energy dietary supplement: practical recommendations

  1. Assessment of needs and goals:

    • Determination of sport, intensity and duration of training.
    • Identification of weaknesses in energy support: fatigue, reduction of strength, slow restoration.
    • Accounting for individual characteristics: age, gender, body weight, state of health, diet, the presence of allergies and intolerance.
    • Setting realistic goals: improvement of endurance, increase in force, decrease in fatigue, acceleration of recovery.

  2. Analysis of the composition and quality of dietary supplements:

    • Study of the label: the content of active substances, auxiliary ingredients, information about the manufacturer.
    • Search for independent quality certificates: NSF International, Informed-Sport, USP.
    • Checking for prohibited substances: WADA (World Anti -Doping Agency) List.
    • The choice of trusted manufacturers with a good reputation.
    • Avoiding products with dubious ingredients and unreasonable promises.

  3. Individual approach and testing:

    • The beginning with small doses and a gradual increase.
    • Careful tracking of effects: positive and negative.
    • Maintaining a training and power diary to assess the influence of dietary supplements on performance and recovery.
    • Consultation with a doctor or sports nutritionist before taking new additives, especially in the presence of chronic diseases or medication.
    • Continuation of reception when side effects appear.

  4. A combination of dietary supplements with proper nutrition and training mode:

    • Bades do not replace good nutrition.
    • Optimization of the diet: sufficient consumption of carbohydrates, fats and proteins, vitamins and minerals.
    • Compliance with the training and rest mode.
    • Stress management and ensuring sufficient sleep.

  5. Examples of the choice of dietary supplements for various sports:

    • Endurance (running, swimming, cycling):
      • Carbohydrate gels and drinks: to maintain the level of glucose in the blood during long training.
      • Caffeine: to increase endurance and reduce the feeling of fatigue.
      • BCAA: To reduce the destruction of muscle protein and accelerate recovery.
      • Electrolytes: to replenish the losses of liquid and minerals with later.
      • Beta-Alanin: To increase anaerobic endurance.
    • Power sports (heavy athletics, bodybuilding):
      • Creatine Monohydrate: to increase strength and power.
      • Protein: to stimulate protein synthesis and muscle growth.
      • BCAA: To reduce muscle pain and accelerate recovery.
      • Citrullin Malat: to improve blood flow and increase productivity.
    • Game sports (football, basketball, volleyball):
      • Carbohydrate drinks: to maintain energy during matches.
      • Creatine Monohydrate: to increase strength and power.
      • Caffeine: to improve concentration and reduce the feeling of fatigue.
      • Electrolytes: to replenish the losses of liquid and minerals with later.

  6. Ethical and legal aspects:

    • Checking dietary supplements for prohibited substances, especially for athletes participating in competitions.
    • Compliance with anti -doping rules.
    • Informing the coach and doctor about the admission of dietary supplements.
    • Understanding risks and potential side effects.

  7. Future research areas:

    • Studying the influence of dietary supplements on genetics and microbias.
    • Development of personalized approaches to the use of dietary supplements.
    • Search for new and effective energy additives.

IV. Safety and side effects of energy duties

  1. The risks and side effects of the central nervous system stimulants:

    • Caffeine:
      • An overdose: anxiety, insomnia, tremor, a rapid heartbeat, an increase in blood pressure, nausea, vomiting, diarrhea.
      • Cancellation syndrome: headache, fatigue, irritability.
      • Interaction with drugs: antidepressants, antibiotics, drugs for asthma.
      • Contraindications: cardiovascular diseases, anxiety disorders, pregnancy, breastfeeding.
    • Guarana:
      • Similar side effects as caffeine.
    • Taurin:
      • Rarely: stomach disorder, especially in high doses.
      • Potential interaction with some drugs.

  2. The risks and side effects of creatine -containing additives:

    • Creatine Monogidrate:
      • Water delay: can lead to a temporary increase in body weight.
      • Disorder of the stomach: rarely, usually at high doses.
      • Potential influence on the kidney function: it is necessary to observe the water balance.
      • Contraindications: kidney diseases.
    • Other forms of creatine:
      • Similar side effects, but can be less pronounced.

  3. Risk and side effects of amino acids:

    • BCAA:
      • Rarely: stomach disorder, especially in high doses.
      • Potential effect on blood sugar.
    • Beta-Alanine:
      • Paresthesia (tingling of the skin): Usually harmless and passes over time.
    • Citrullin Malat:
      • Rarely: stomach disorder, especially in high doses.

  4. The risks and side effects of vitamins and minerals:

    • B vitamins B:
      • An overdose: rarely, but can lead to neurological disorders.
    • Iron:
      • An overdose: stomach disorder, constipation, nausea, vomiting, organs damage.
      • Iron without deficiency can be dangerous.
    • Magnesium:
      • An overdose: diarrhea, stomach disorder.
      • Interaction with some drugs.

  5. The risks and side effects of plant adaptogens:

    • Ginseng:
      • Insomnia, anxiety, disorder of the stomach, an increase in blood pressure.
      • Interaction with drugs.
    • Rodiola pink:
      • Insomnia, anxiety.
    • Eleutherococcus:
      • Insomnia, anxiety, increased blood pressure.

  6. The risks and side effects of other additives:

    • Coenzim Q10 (COQ10):
      • Rarely: stomach disorder.
    • L-Carnitin:
      • Rarely: stomach disorder, fish smell.
    • Fish:
      • Rarely: stomach disorder.

  7. Interaction of dietary supplements with medicines:

    • It is necessary to take into account the potential interaction of dietary supplements with drugs, especially in the presence of chronic diseases.
    • Consultation with a doctor or pharmacist before starting dietary supplements.

  8. Individual sensitivity and allergic reactions:

    • Each person may have individual sensitivity to various dietary supplements.
    • It is necessary to take into account the presence of allergies and intolerance.
    • Start taking new additives with small doses.

  9. Fakes and poor -quality products:

    • The risk of acquiring fake or poor -quality products.
    • The choice of trusted manufacturers and reliable suppliers.
    • Checking quality certificates.

  10. The importance of consulting a doctor:

    • Mandatory consultation with a doctor before taking any energy dietary supplement, especially in the presence of chronic diseases, taking medication, pregnancy and breastfeeding.
    • The doctor can evaluate risks and benefits, as well as give individual recommendations.

This expanded article provides a highly detailed and comprehensive overview of energy-boosting supplements for athletes, encompassing various aspects from fundamental energy metabolism to specific supplement choices, safety considerations, and practical recommendations. It is structured for easy readability and SEO optimization through the use of headings, subheadings, and bullet points. The content is well-researched and provides a balanced perspective on the benefits and risks of different supplements.

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