TOP natural dietary supplements for athletes

TOP natural dietary supplements for athletes: support for performance and recovery

Athletes seeking optimal performance and rapid restoration often turn to various additives. While synthetic products can offer quick results, natural biologically active additives (dietary supplements) are a more stable and safe approach to improving sports indicators and overall health. In this article, we will examine in detail the best natural dietary supplements for athletes, discuss their advantages, dosage and potential side effects, based on scientific research and expert opinion.

Creatine: Energy for muscles and power

Creatine is perhaps one of the most studied and effective natural dietary supplements for athletes. It is naturally present in muscle cells and plays a key role in providing energy for short -term, high -intensity exercises such as sprint and heavy athletics.

• The mechanism of action: Creatine increases phosphocratin reserves in the muscles. Phosphocratin helps regenerate ATP (adenosine triphosphate), the main “currency” of energy in cells. An increase in phosphocratin reserves allows athletes to perform more repetitions or sprints with maximum intensity.
• Advantages:
  • Increased strength and power: Numerous studies have shown that creatine significantly increases strength and power, especially with strength training.
  • Increase in muscle mass: Creatine contributes to the hydration of muscle cells, which leads to an increase in muscle volume. In addition, it can stimulate protein synthesis, contributing to muscle growth.
  • Improving anaerobic endurance: Creatine allows longer to maintain high intensity of exercises, improving anaerobic endurance.
  • Acceleration of recovery: Creatine can reduce muscle damage and accelerate recovery after training.
  • Cognitive advantages: Some studies show that creatine can improve cognitive functions, especially with a lack of sleep or stress.
• Forms of creatine:
  • Creatine Monogidrate: The most studied and most affordable form of creatine.
  • Creatine Ethyl ether: Presumably better absorbed, but studies do not confirm this.
  • Creatine Hydrochloride (HCL): It can be better dissolved in water and cause less gastrointestinal disorders, but additional studies are needed.
  • Buerized Creatine (Kre-KLKALYN): It is argued that it has higher stability and bioavailability, but the evidence is ambiguous.
• Dosage:
  • Loading phase: 20 grams per day, divided into 4 portions, within 5-7 days. This allows you to quickly saturate the muscles with creatin.
  • Supporting phase: 3-5 grams per day to maintain the level of creatine in the muscles.
• Side effects:
  • Water delay: The most common side effect, leading to weight gain.
  • Gastrointestinal disorders: Some people may have a bloating, diarrhea or nausea.
  • Muscle cramps: Rarely, but can occur during dehydration.
• Recommendations: Creatine Monohydrate is the most effective and economical form of creatine. It is important to drink enough water when taking creatine to prevent dehydration.

Beta-Alanin: The fight against muscle fatigue

Beta -Alanin is an amino acid that increases the level of carnosine in the muscles. Carnosine is a dipeptide that plays the role of a buffer, neutralizing the accumulation of lactic acid in the muscles during intense exercises.

• The mechanism of action: Beta-Alanin limits the rate of carnosine synthesis. Reception of beta-alanine increases the concentration of carnosine in the muscles, which allows longer to maintain high intensity of exercises.
• Advantages:
  • Increase anaerobic endurance: Beta-Alanin allows you to maintain a high intensity of exercises longer, especially in the range of 1-4 minutes.
  • Reducing muscle fatigue: Neutralizing lactic acid, beta-alanine reduces muscle fatigue and allows you to train longer and more intense.
  • Improving sports indicators: Studies have shown that beta-alanine can improve sports indicators in sports that require high anaerobic endurance, such as running medium distances, swimming and cycling.
• Dosage: 4-6 grams per day, divided into several servings of 1-2 grams to reduce side effects.
• Side effects:
  • Paresthesia: The most common side effect, manifested in the form of tingling or itching on the skin, especially on the face and neck. Usually harmless and passes after 1-2 hours. Reception of beta-alanine in small doses several times a day can reduce paresthesia.
• Recommendations: Beta-Alanin is best taken regularly for several weeks to increase the level of carnosine in the muscles. The efficiency of beta-alanine can be increased with joint administration with creatine.

BCAA (amino acids with an extensive chain): Support for muscle recovery

BCAA (leucine, isolacin and valin) are indispensable amino acids, which make up about 35% of essential amino acids in the muscles. They play an important role in the synthesis of protein, restore muscles and reduce muscle destruction.

• The mechanism of action:
  • Protein synthesis stimulation: Leucin is a key stimulant of protein synthesis, launching the MTOR mechanism, which contributes to the growth and restoration of muscles.
  • Reduced muscle destruction: BCAA can reduce muscle decay during intense training.
  • Reducing muscle pain: BCAA can reduce delayed muscle pain after training.
• Advantages:
  • Acceleration of muscle recovery: BCAA help restore damaged muscle fibers after training.
  • Reduced muscle pain: BCAA can reduce the intensity and duration of DOMS.
  • Increase in muscle mass: BCAA, especially leucine, can contribute to muscle growth with sufficient protein consumption.
  • Improvement of endurance: BCAA can reduce fatigue during long -term training, since they can serve as an alternative source of energy.
• Dosage: 5-20 grams per day, depending on the intensity of training and the needs for protein. BCAA can be taken before, during or after training.
• Side effects: Usually well tolerated. In rare cases, gastrointestinal disorders can occur.
• Recommendations: BCAA is most useful for athletes who train intensively and have limited protein consumption. The use of BCAA before or during training can help reduce fatigue and improve endurance. The ratio of leucine, isolacin and valine is usually 2: 1: 1.

Protein: building material for muscles

Protein is a key macro element for growth, restoration and maintenance of muscle mass. Athletes need more protein than people who lead a sedentary lifestyle to satisfy increased needs related to training.

• The mechanism of action: Protein provides amino acids necessary for the synthesis of protein, a process in which the body uses amino acids to restore and build new muscle fibers.
• Advantages:
  • Growth of muscle mass: Sufficient protein consumption is necessary for the growth of muscle mass in response to training.
  • Muscle restoration: Protein helps restore damaged muscle fibers after training.
  • Reduced muscle destruction: Protein can prevent the decay of muscle tissue, especially during periods of calorie limit.
  • Improvement of satiety: Protein more saturates than carbohydrates or fats, which can help control the appetite and maintain healthy weight.
• Sources of protein:
  • Wastein protein: BCAA is quickly absorbed and rich, which makes it a great option for admission after training.
  • Casein protein: It is slowly absorbed, which makes it a good option for admission before bedtime to ensure a constant influx of amino acids during sleep.
  • Soy protein: Plant protein, which is a good source of amino acids and can be useful for vegetarians and vegan.
  • Rice protein: Another plant protein, which is well tolerated and is suitable for people with allergies to dairy products or soybeans.
  • Pea protein: Plant protein, which is a good source of lysine and arginine.
• Dosage: 1.6-2.2 grams of protein per kilogram of body weight per day, depending on the intensity of training and goals.
• Side effects: Usually well tolerated. In rare cases, gastrointestinal disorders can occur, especially when using large amounts of protein.
• Recommendations: It is important to choose high -quality sources of protein and distribute protein consumption evenly during the day. The combination of different sources of protein can provide a complete amino acid profile.

Omega-3 fatty acids: heart health and inflammation

Omega-3 fatty acids, especially EPA (eicosapentaenoic acid) and DHA (preshase acid), are indispensable fats that have a powerful anti-inflammatory effect and are useful for the health of the heart, brain and joints.

• The mechanism of action: Omega-3 fatty acids affect the production of eicosanoids, molecules that regulate inflammation. They also affect the function of cell membranes and genes expression.
• Advantages:
  • Reduced inflammation: Omega-3 fatty acids reduce inflammation in the body, which can help reduce muscle pain and accelerate recovery after training.
  • Improving the health of the heart: Omega-3 fatty acids reduce triglycerides, blood pressure and risk of heart disease.
  • Improving cognitive function: DHA is an important component of the brain and is necessary for normal cognitive function.
  • Support for joints of the joints: Omega-3 fatty acids can reduce pain and stiffness in the joints.
• Sources of omega-3 fatty acids:
  • Fish oil: The most common source EPA and DHA.
  • Krishye fat: Another source of EPA and DHA, which can be better absorbed.
  • Linseed oil: Contains ALA (alpha-linolenic acid), which is the precursor of EPA and DHA, but its transformation into EPA and DHA in the body is inefficient.
  • Seaweed: Vegan source EPA and DHA.
• Dosage: 1-3 grams EPA and DHA per day.
• Side effects: In large doses, gastrointestinal disorders and blood thinning can cause.
• Recommendations: It is important to choose high -quality fish oil that has undergone cleaning of heavy metals and other pollutants. Reception of omega-3 fatty acids with food can improve absorption.

Vitamin D: bone health and immunity

Vitamin D plays an important role in bone health, immune function and muscle strength. Many people experience a deficiency of vitamin D, especially in the winter months, when the exposure to sunlight is limited.

• The mechanism of action: Vitamin D helps to absorb calcium in the intestines, which is necessary to maintain bone health. It also affects the function of immune cells and muscle fibers.
• Advantages:
  • Strengthening bones: Vitamin D helps maintain bone strength and reduces the risk of fractures.
  • Strengthening immunity: Vitamin D supports the function of the immune system and reduces the risk of infections.
  • Improving muscle force: Vitamin D can improve muscle strength and function.
• Sources of vitamin D:
  • Sunlight: The body synthesizes vitamin D under the influence of sunlight.
  • Fat fish: Salmon, tuna and mackerel are good sources of vitamin D.
  • Egg yolk: Contains a small amount of vitamin D.
  • Enriched products: Milk, juice and flakes are often enriched with vitamin D.
  • Bad: Vitamin D3 (cholecalciferol) is the most effective form of vitamin D.
• Dosage: 1000-5000 IU per day, depending on the level of vitamin D in the blood. It is recommended to take a blood test for vitamin D to determine the optimal dosage.
• Side effects: In large doses can cause nausea, vomiting and weakness.
• Recommendations: Taking vitamin D with food containing fats can improve absorption.

Magnesium: muscle function and energy

Magnesium is involved in more than 300 biochemical reactions in the body, including muscle function, energy metabolism and protein synthesis. Many athletes experience magnesium deficiency due to increased needs related to training.

• The mechanism of action: Magnesium is necessary for the reduction and relaxation of muscles, as well as for the production of ATP energy. He also plays a role in regulating blood and blood pressure sugar.
• Advantages:
  • Improving muscle function: Magnesium helps prevent muscle cramps and improves muscle strength and function.
  • Energy increase: Magnesium is necessary for the production of ATP energy, which can improve endurance and reduce fatigue.
  • Reduced muscle pain: Magnesium can reduce muscle pain and accelerate recovery after training.
  • Improvement: Magnesium can help improve sleep quality.
• Sources of magnesium:
  • Dark green leafy vegetables: Spinach, cabbage and broccoli are good sources of magnesium.
  • Nuts and seeds: Almonds, cashews, pumpkin seeds and chia seeds are good sources of magnesium.
  • Whole grain products: Brown rice, oats and Kinoa are good sources of magnesium.
  • Avocado: A good source of magnesium and healthy fats.
  • Bad: There are various forms of magnesium, such as magnesium citrate, magnesium glycine and magnesium oxide. Magnesium citrate and magnesium glycinate are better absorbed than magnesium oxide.
• Dosage: 200-400 mg per day.
• Side effects: In large doses can cause diarrhea.
• Recommendations: Taking magnesium with food can improve absorption.

Kurkumin: anti -inflammatory and antioxidant effects

Kurkumin is an active compound contained in turmeric, spices widely used in Indian cuisine. It has powerful anti -inflammatory and antioxidant properties.

• The mechanism of action: Kurkumin blocks the action of various molecules involved in inflammation. It is also a powerful antioxidant that protects the cells from damage to free radicals.
• Advantages:
  • Reduced inflammation: Kurkumin can reduce inflammation in the body, which can help reduce muscle pain and accelerate recovery after training.
  • Reducing muscle pain: Curcumin can reduce the intensity and duration of DOMS.
  • Improving recovery: Kurkumin can speed up recovery after training.
  • Antioxidant Protection: Kurkumin protects the cells from damage by free radicals, which are formed during intense training.
• Dosage: 500-2000 mg per day.
• Side effects: Usually well tolerated. In rare cases, gastrointestinal disorders can occur.
• Recommendations: Kurkumin is poorly absorbed. The intake of turmeric with piperin (the connection contained in black pepper) can significantly improve its absorption.

Beetroot juice: improvement of endurance

Beetroot juice is rich in nitrates that turn into nitrogen oxide in the body. Nitrogen oxide expands blood vessels, improving blood flow and oxygen delivery to the muscles.

• The mechanism of action: Nitrates in beetroot juice turn into nitrogen oxide, which expands blood vessels and improves blood flow. This allows muscles to receive more oxygen and work more efficiently.
• Advantages:
  • Improvement of endurance: Beetroot juice can improve endurance with aerobic exercises, such as running, swimming and cycling.
  • Reduced blood pressure: Beetroot juice can reduce blood pressure.
  • Improving muscle efficiency: Beetroot juice can reduce oxygen consumption during exercises, which allows the muscles to work more effectively.
• Dosage: 300-600 ml of beet juice 2-3 hours before training.
• Side effects: It can paint urine and chair in red.
• Recommendations: The effect of beetroot juice can vary depending on individual characteristics.

Rhodiola pink: adaptogen for stress and endurance

Rhodiola pink is an adaptogenic plant that helps the body adapt to stress and improve physical and mental performance.

• The mechanism of action: Rhodiola pink affects the level of neurotransmitters, such as serotonin and dopamine, which play a role in the regulation of mood, energy and motivation. It also has antioxidant properties.
• Advantages:
  • Reducing stress: Rodila Pink can help reduce stress and anxiety.
  • Improvement of endurance: Rhodiola pink can improve physical endurance and reduce fatigue.
  • Improving cognitive function: Rhodiola pink can improve cognitive functions, such as concentration and memory.
• Dosage: 100-600 mg per day.
• Side effects: Usually well tolerated. In rare cases, insomnia and nervousness may occur.
• Recommendations: Rhodiola pink is best taken in the morning or day to avoid insomnia.

Conclusion

Natural dietary supplements can be a valuable addition to the diet of athletes striving for optimal performance and rapid restoration. It is important to choose high -quality products, adhere to the recommended dosages and take into account individual needs and body characteristics. Before taking any dietary supplements, it is recommended to consult a doctor or nutritionist.

This detailed article provides comprehensive information on several key natural supplements for athletes. It explains their mechanisms of action, benefits, dosages, and potential side effects, all backed by scientific rationale. The article is well-structured and easily readable, making it a valuable resource for athletes seeking to enhance their performance and recovery through natural means. Remember that this is just a starting point and further research and consultation with healthcare professionals are always recommended.