Comparison of popular dietary supplements for athletes

Comparison of popular dietary supplements for athletes

I. Creatine

1.1. The mechanism of action and advantages:

Creatine is one of the most studied and effective dietary supplements for athletes. It is naturally contained in muscle tissue and plays a key role in energy metabolism, especially during high -intensity exercises. Creatine is valid as follows:

• Improving the level of phosphocratin: Creatine increases phosphocratin reserves in the muscles. Phosphocratin is a quick source of energy, which can be used for ATP regeneration (adenosineric), the main energy currency of the cell.
• Increase in power and strength: Due to the increase in phosphocratin reserves, creatine allows athletes to perform more work during short, intensive periods of activity, such as sprint, weight lifting and jumping. This leads to an increase in strength and power.
• Increase in muscle mass: Creatine contributes to the delay of water in muscle cells, which leads to an increase in their volume. This effect is called cellular hydration and can stimulate protein synthesis and muscle growth. In addition, creatine can increase the level of anabolic hormones, such as IGF-1.
• Improving recovery: Creatine can reduce muscle damage and inflammation after intense training, which contributes to faster recovery.
• Cognitive advantages: Studies show that creatine can improve cognitive functions, such as memory and attention, especially in conditions of stress or fatigue.

1.2. Forms of creatine:

There are several forms of creatine on the market, each of which has its own characteristics:

• Creatine Monogidrate: This is the most common and most studied form of creatine. It is effective, affordable and well absorbed. Creatine monohydrate is usually recommended as the first line of creatine additives.
• Creatin Ethyl Esther (Cee): CEE is affirmed as a more easily absorbed form of creatine. However, studies have shown that CEE is less effective than creatine monohydrate, and may even break up in the body to inactive substances.
• Creatine Hydrochloride (HCL): Creatine HCL dissolves better in water than creatine monohydrate, and some claim that it is better absorbed. However, studies confirming these statements are not enough.
• Creatine Malat: Creatine Malat is a combination of creatine and apple acid. Apple acid plays a role in energy metabolism, and some argue that creatine Malat provides additional energy. However, studies of the effectiveness of creatine Malat are limited.
• Buerized Creatine (Kre-KLKALYN): KRE-KLKALYN has a higher pH than creatine monohydrate, and it is argued that it is more resistant to destruction in the stomach. However, studies have not shown that Kre-KLKALYN is more effective than creatine monohydrate.

1.3. Recommendations for dosage and reception:

There are two main protocols for taking creatine:

• Loading phase: Reception of 20 grams of creatine per day, divided into 4 doses, within 5-7 days. This allows you to quickly saturate the muscles with creatin.
• Supporting dose: After the loading phase, take 3-5 grams of creatine per day to maintain the level of creatine in the muscles.

An alternative protocol involves taking 3-5 grams of creatine per day without a loading phase. In this case, the saturation of the muscles by creatine occurs more slowly, but the final result will be the same.

Creatine should be taken with a lot of water. It can be taken at any time of the day, but some prefer to take it after training, when the muscles are more susceptible to nutrients.

1.4. Side effects and precautions:

Creatine is usually safe for most people, subject to recommended doses. The most common side effect is water delay, which can lead to weight gain.

In rare cases, gastrointestinal disorders can occur, such as bloating, diarrhea and nausea. These side effects usually pass on their own.

People with kidney diseases should consult a doctor before taking creatine.

II. Beta-Alanin

2.1. The mechanism of action and advantages:

Beta-Alanin is an irregular amino acid that plays a key role in the synthesis of carnosine in the muscles. Carnosine is a buffer that helps neutralize lactic acid formed during intense exercises. Beta-Alanin acts as follows:

• Increase in the level of carnosin: Beta-Alanin is a limiting factor for carnosine synthesis. Reception of beta-alanine increases the concentration of carnosine in the muscles.
• Reducing muscle fatigue: Carnosine helps buffering lactic acid, reducing its negative effect on muscle function. This leads to a decrease in muscle fatigue and improvement of endurance.
• Improving anaerobic endurance: Beta-Alanin is especially effective for improving anaerobic endurance, that is, the ability to perform high intensity exercises for a short time.
• Increase in power and strength: Some studies show that beta-alanine can help increase power and strength, especially when performing exercises that require high intensity and short duration.

2.2. Forms of Beta-Alanina:

Only one main form of beta-alanine is presented on the market:

• L-Beta-Alanin: This is the standard form of beta-alanine, which is usually used in addition.

2.3. Recommendations for dosage and reception:

The recommended dose of beta-Alanina is 4-6 grams per day, divided into 2-3 doses. This allows you to maintain a stable level of carnosine in the muscles.

Beta-Alanin can be taken at any time of the day. Reception of beta-alanine during eating can improve its absorption.

2.4. Side effects and precautions:

The most common side effect of beta-alanine is paresthesia, a sensation of tingling or burning skin. This sensation usually passes on its own after 1-2 hours.

To reduce the likelihood of paresthesia, it is recommended to take beta-alanine in divided doses during the day.

Beta-Alanin is usually safe for most people, subject to recommended doses. However, people with kidney diseases should consult a doctor before taking beta-alanine.

III. BCAA (amino acids with an extensive chain)

3.1. The mechanism of action and advantages:

BCAA (leucine, isolacin and valin) are indispensable amino acids that play an important role in the synthesis of protein and muscle restoration. BCAA act as follows:

• Protein synthesis stimulation: Leucin is the most anabolic amino acid and plays a key role in the activation of MTOR, the main regulator of protein synthesis.
• Reduced muscle destruction: BCAA can reduce the decay of muscle protein, especially during intense training and during calories deficiency.
• Improving recovery: BCAA can reduce muscle damage and inflammation after intense training, which contributes to faster recovery.
• Reduced fatigue: BCAA can reduce mental fatigue during long -term training, as they compete with a tripophan for transport through a hematoencephalic barrier. Triptofan is the predecessor of serotonin, neurotransmitter, which can cause drowsiness and fatigue.

3.2. BCAA ratio:

BCAA additives usually contain leicins, isolacin and valine in various ratios. The most common ratio is 2: 1: 1 (leicin: isolacin: valin). Some manufacturers offer additives with a higher leicin content, for example, 4: 1: 1: 1 or 8: 1: 1.

Theoretically, a higher leicin content can enhance the stimulation of protein synthesis. However, studies do not always confirm this hypothesis. It is important to consider that all three BCAAs are necessary for the optimal synthesis of protein and muscle recovery.

3.3. Recommendations for dosage and reception:

The recommended BCAA dose is 5-20 grams per day, depending on the intensity of training and the goals of the athlete.

BCAA can be taken before, during or after training. Reception of BCAA before training can help reduce muscle destruction. Reception of BCAA during training can help reduce fatigue. Reception of BCAA after training can contribute to muscle restoration.

3.4. Side effects and precautions:

BCAA is usually safe for most people, subject to recommended doses.

In rare cases, gastrointestinal disorders can occur, such as bloating, diarrhea and nausea.

People with liver diseases or kidneys should consult a doctor before taking BCAA.

IV. Glutamine

4.1. The mechanism of action and advantages:

Glutamine is a conditionally indispensable amino acid that plays an important role in various physiological processes, including immune function, intestinal health and protein synthesis. Glutamin acts as follows:

• Support for immune function: Glutamine is the main source of energy for immune cells, such as lymphocytes and macrophages. Intensive training can suppress the immune function, and taking glutamine can help restore it.
• Improving intestinal health: Glutamine is an important source of energy for intestinal cells. It helps maintain the integrity of the intestinal barrier and prevents the penetration of bacteria and toxins into the bloodstream.
• Reduced muscle destruction: Glutamine can reduce the decay of muscle protein, especially during intense training and during calories deficiency.
• Improving recovery: Glutamine can help restore glycogen in the muscles after training.

4.2. Forms of glutamin:

Two main forms of glutamine are presented on the market:

• L-glutamine: This is a standard form of glutamine, which is usually used in addition.
• Glutamin peptides: This is a form of glutamine associated with other amino acids. It is argued that glutamine peptides are better absorbed than L-glutamine. However, studies confirming this statement are not enough.

4.3. Recommendations for dosage and reception:

The recommended dose of glutamine is 5-20 grams per day, depending on the intensity of training and the goals of the athlete.

Glutamine can be taken before, during or after training. The intake of glutamine after training can contribute to the restoration of muscles and immune function.

4.4. Side effects and precautions:

Glutamine is usually safe for most people, subject to recommended doses.

In rare cases, gastrointestinal disorders can occur, such as bloating, diarrhea and nausea.

People with liver diseases or kidneys should consult a doctor before taking glutamine.

V. Caffeine

5.1. The mechanism of action and advantages:

Caffeine is a stimulant of the central nervous system, which is widely used by athletes to increase performance. Caffeine acts as follows:

• Increased vigilance and concentration: Caffeine blocks adenosine, neurotransmitter, which causes drowsiness and fatigue. This leads to an increase in vigilance and concentration.
• Reducing the perception of pain: Caffeine can reduce the perception of pain, which allows athletes to train longer and more intense.
• Increase in the release of adrenaline: Caffeine stimulates the release of adrenaline, hormone, which enhances the frequency of heart contractions, blood pressure and blood flow to the muscles.
• Increase in fat burning: Caffeine can increase fat burning, as it stimulates the release of fatty acids from fat cells.

5.2. Forms of caffeine:

Various forms of caffeine are presented on the market:

• Caffeine is anhydrous: This is the most common form of caffeine, which is usually used in addition.
• Caffeine Citrate: Caffein is more quickly absorbed than caffeine anhydrous.
• Natural caffeine: Natural caffeine is obtained from plant sources such as coffee beans, tea leaves and guaran.

5.3. Recommendations for dosage and reception:

The recommended dose of caffeine is 3-6 mg per kilogram of body weight. Caffeine should be taken 30-60 minutes before training.

It is important to remember that caffeine tolerance can develop over time. To avoid this, it is recommended to cycle caffeine, that is, take breaks in its use.

5.4. Side effects and precautions:

The most common side effects of caffeine include:

• Insomnia: Caffeine can violate sleep, especially if you take it in the afternoon.
• Anxiety and nervousness: Caffeine can cause anxiety and nervousness, especially in people sensitive to stimulants.
• Improving the frequency of heart contractions and blood pressure: Caffeine can increase heart rate and blood pressure.
• Gastrointestinal disorders: Caffeine can cause gastrointestinal disorders, such as heartburn, nausea and diarrhea.

People with heart diseases, increased blood pressure or anxiety should consult a doctor before taking caffeine.

Vi. L-carnitin

6.1. The mechanism of action and advantages:

L-carnitine is an amino acid-like substance that plays an important role in energy exchange. L-carnitin acts as follows:

• Transportation of fatty acids: L-carnitine helps to transport fatzol fatty acids to mitochondria, where they are oxidized for energy production.
• Increase in fat burning: L-carnitine can increase fat burning, as it facilitates the transportation of fatty acids to mitochondria.
• Improvement of endurance: L-carnitine can improve endurance, as it helps muscles use fat as a source of energy.
• Reduced muscle damage: L-carnitine can reduce muscle damage after intense training.

6.2. L-carnitine forms:

There are several L-carnitine forms on the market:

• L-carnitine L-Tartrap: This is the most common form of L-carnitine, which is usually used in addition. It is well absorbed and can be more effective for improving recovery after training.
• Acetyl-L-carnitine (Alcar): Alcar penetrates well through a hematoencephalic barrier and can have a positive effect on cognitive functions.
• Propionil-L-carnitine (GPLC): GPLC can improve blood flow and have a positive effect on the cardiovascular system.

6.3. Recommendations for dosage and reception:

The recommended dose of L-carnitine is 1-3 grams per day, divided into 2-3 doses. L-carnitine should be taken with food containing carbohydrates.

6.4. Side effects and precautions:

L-carnitine is usually safe for most people, subject to recommended doses.

In rare cases, gastrointestinal disorders can occur, such as nausea, vomiting, diarrhea and the smell of fish from the body.

People with thyroid diseases should consult a doctor before taking L-carnitine.

VII. Omega-3 fatty acids

7.1. The mechanism of action and advantages:

Omega-3 fatty acids (EPA and DHA) are indispensable fatty acids that play an important role in various physiological processes, including heart health, brain function and inflammation. Omega-3 fatty acids act as follows:

• Reduced inflammation: Omega-3 fatty acids have anti-inflammatory properties, as they inhibit the production of inflammatory cytokines.
• Improving the health of the heart: Omega-3 fatty acids can reduce the risk of cardiovascular diseases, as they reduce the level of triglycerides, blood pressure and risk of blood clots.
• Brain function support: DHA is the main structural component of the brain and plays an important role in cognitive function and mood.
• Improving recovery: Omega-3 fatty acids can reduce muscle damage and inflammation after intense training, which contributes to faster recovery.

7.2. Sources of omega-3 fatty acids:

The main sources of omega-3 fatty acids are:

• Fat fish: Salmon, tuna, mackerel, sardines and herring are good sources EPA and DHA.
• Vegetable oils: Flue oil, chia oil and hemp oil contain alpha-linolenic acid (ALA), the plant form of omega-3 fatty acids. ALA should be transformed into EPA and DHA in the body, but this process is not very effective.
• Omega-3 supplements of fatty acids: Fish oil, krill oil and algae oil are good sources EPA and DHA.

7.3. Recommendations for dosage and reception:

The recommended dose of omega-3 fatty acids is 1-3 grams of EPA and DHA per day. Omega-3 fatty acids should be taken with food containing fats.

7.4. Side effects and precautions:

Omega-3 fatty acids are usually safe for most people, subject to recommended doses.

In rare cases, gastrointestinal disorders can occur, such as nausea, vomiting and diarrhea.

People taking anticoagulants should consult a doctor before taking omega-3 fatty acids.

VIII. Vitamin D.

8.1. The mechanism of action and advantages:

Vitamin D is a fat -soluble vitamin that plays an important role in various physiological processes, including bone health, immune function and muscle function. Vitamin D acts as follows:

• Bones’ health support: Vitamin D helps the body absorb calcium, which is necessary for bone health.
• Support for immune function: Vitamin D plays an important role in the regulation of immune function.
• Improving muscle function: Vitamin D can improve muscle strength and function.

8.2. Sources of vitamin D:

The main sources of vitamin D are:

• Sunlight: The body can synthesize vitamin D under the influence of sunlight.
• Food: Burnt fish, egg yolks and enriched products are good sources of vitamin D.
• Vitamin D supplements: There are various forms of vitamin D, including vitamin D2 (ergocalciferol) and vitamin D3 (cholegalciferol). Vitamin D3 is more effective for increasing the level of vitamin D in the blood.

8.3. Recommendations for dosage and reception:

The recommended dose of vitamin D is 600-800 IU per day for adults. However, some people may need a higher dose, especially if they have a deficiency of vitamin D.

Vitamin D should be taken with food containing fats.

8.4. Side effects and precautions:

Vitamin D is usually safe for most people, subject to recommended doses.

When taking high doses of vitamin D, side effects can occur, such as nausea, vomiting, weakness and constipation.

People with kidney diseases should consult a doctor before taking high doses of vitamin D.

IX. Electrolytes

9.1. The mechanism of action and advantages:

Electrolytes (sodium, potassium, magnesium, calcium and chloride) are minerals that play an important role in various physiological processes, including hydration, nervous function and muscle contraction. Electrolytes act as follows:

• Maintaining hydration: Electrolytes help to retain water in the body and maintain hydration.
• Regulation of nervous function: Electrolytes are necessary for the transfer of nerve impulses.
• Supporting muscle contraction: Electrolytes are necessary for the contraction and relaxation of muscles.

9.2. Sources of electrolytes:

Electrolytes can be obtained from:

• Food: Fruits, vegetables, dairy products and meat are good sources of electrolytes.
• Sports drinks: Sports drinks contain electrolytes and carbohydrates that help maintain hydration and energy during training.
• Electrolyte additives: Electrolyte additives can be useful for people who sweat strongly during training or live in a hot climate.

9.3. Recommendations for dosage and reception:

The need for electrolytes depends on the level of physical activity, climate and individual characteristics.

It is recommended to use a sufficient amount of liquid and electrolytes before, during and after training.

9.4. Side effects and precautions:

When using an excess amount of electrolytes, side effects can occur, such as nausea, vomiting, diarrhea and muscle cramps.

People with kidney diseases should consult a doctor before taking electrolyte additives.

X. Approaches to the choice of dietary supplements:

The choice of dietary supplements for athletes should be individual and based on the goals of the athlete, the sport, the intensity of training, diet and individual characteristics.

Before taking any dietary supplements, it is recommended to consult a doctor or a sports nutritionist. It is important to choose dietary supplements from reliable manufacturers who test their products for safety and efficiency. Do not rely only on dietary supplements to achieve sports results. It is also important to adhere to a healthy and balanced diet, regularly train and rest enough.