Dietrs for joints for athletes: support and restoration

Dietrs for joints for athletes: support and restoration

I. Introduction: intensive training and joint load

Sports of high achievements, as well as amateur sports with high intensity, are inevitably associated with increased load on the musculoskeletal system, in particular, on the joints. The joints, being complex anatomical formations, provide mobility and depreciation during movements. They consist of bones covered with joint cartilage, synovial membrane, joint fluid, ligaments and tendons. Intensive training, sharp movements, repeated loads, improper technique of exercises, insufficient recovery and other factors can lead to wear of articular cartilage, inflammation of the synovial shell, damage to the ligaments and, as a result, to pain, limiting mobility and the development of various joint diseases.

Athletes, regardless of the sport, whether it is running, strength training, martial arts, swimming or gaming sports, are at risk of developing joint problems. Early prevention and timely joint support play a key role in maintaining health and sports longevity. In this context, biologically active additives (dietary supplements) for the joints become an important tool in the athlete’s arsenal.

II. Joint damage mechanisms in athletes:

Understanding the mechanisms of joint damage is necessary for the development of effective prevention and recovery strategies. The main factors that contribute to the development of problems with the joints of athletes include:

• Mechanical overload: Repeated movements, shock loads, excessive efforts during training and competitions lead to microtrauma of articular cartilage and other joint structures. This is especially true for sports associated with running, jumping, lifting weights and contact martial arts.

• Incorrect exercise technique: Incorrect technology increases the load on certain joints and increases the risk of injuries. For example, improper squat can lead to damage to the knee joints, and improper bench press to the injuries of the shoulder joints.

• Insufficient recovery: During training, fabrics are destroyed, including articular cartilage. The insufficient time to restore between training does not allow the fabrics to completely recover, which over time leads to their wear.

• Nutrient deficiency: The insufficient intake with the food of the necessary nutrients, such as vitamins, minerals and trace elements necessary to maintain the health of articular cartilage and other joint tissues, can weaken them and increase the risk of damage.

• Inflammation: Inflammatory processes in the joints can be caused by various factors, including injuries, infections and autoimmune diseases. Inflammation leads to the destruction of joint cartilage and other joint tissues, causing pain and limitation of mobility.

• Age changes: With age, there is a natural decrease in the production of collagen and other substances necessary to maintain the health of the joint cartilage. This makes the joints more vulnerable to damage.

• Genetic predisposition: Some people are genetically predisposed to the development of joint diseases, such as osteoarthritis.

III. The role of dietary supplements in maintaining the health of the joints of athletes:

Dietary dietary supplements are additives containing various components that can contribute to maintaining the health of articular cartilage, reducing inflammation and improving the mobility of the joints. They are not drugs and are not intended for the treatment of joint diseases, however, they can be used as a preventive and auxiliary means to maintain joint health in athletes.

The main components of dietary supplements for the joints and their action:

• Glucosamine and chondroitin:

  • The mechanism of action: Glucosamine is the main building block for glycosaminoglycans, which are part of the joint cartilage and synovial fluid. It stimulates the synthesis of glycosaminoglycans and hyaluronic acid, contributing to the restoration of articular cartilage and improving its shock -absorbing properties. Chondroitin is another important component of articular cartilage, which has the ability to hold water, providing elasticity and elasticity of cartilage. It also has anti -inflammatory properties and can suppress the activity of enzymes that destroy cartilage.

  • The benefits for athletes: Reducing pain and inflammation in the joints, improving the mobility of the joints, slowing down the destruction of joint cartilage, acceleration of recovery after injuries.

  • Recommended dosages: Glucosamine – 1500 mg per day, chondroitin – 1200 mg per day.

  • Forms: Glucosamine sulfate, glucosamine hydrochloride, chondroitin sulfate.

• Collagen:

  • The mechanism of action: Collagen is the main structural protein of connective tissue, including articular cartilage, ligaments and tendons. Reception of collagen in the form of dietary supplements can stimulate the synthesis of its own collagen in the body, strengthening the joint cartilage, ligaments and tendons. There are several types of collagen, each of which has its own characteristics and is intended for certain fabrics. Type I -type collagen is mainly contained in the skin, bones and tendons, type II collagen in articular cartilage, type III collagen in muscles and blood vessels. To maintain joint health, type II collagen is considered the most effective.

  • The benefits for athletes: Strengthening the joint cartilage, ligaments and tendons, reducing joint pain, improving joint mobility, acceleration of recovery after injuries, increasing tissue elasticity.

  • Recommended dosages: 5-15 g per day, depending on the type of collagen and the purpose of admission.

  • Forms: Hydrolyzed collagen, gelatin, peptides of collagen.

• MSM (methyl sulfonylmetatan):

  • The mechanism of action: MSM is an organic compound of sulfur, which has anti -inflammatory and antioxidant properties. Sure is necessary for the synthesis of collagen and glycosaminoglycans, as well as to maintain the health of connective tissue. MSM also helps to reduce muscle pain and accelerate recovery after training.

  • The benefits for athletes: Reducing pain and inflammation in the joints and muscles, improving joint mobility, acceleration of recovery after training, protecting cells from damage by free radicals.

  • Recommended dosages: 1000-3000 mg per day.

• Hyaluronic acid:

  • The mechanism of action: Hyaluronic acid is the main component of the synovial fluid, which lubricates the joints and ensures their smooth movement. It also has the ability to hold water, providing the shock -absorption properties of articular cartilage. The intake of hyaluronic acid in the form of dietary supplements can improve the viscosity of the synovial fluid, reduce friction between the joint surfaces and relieve joint pain.

  • The benefits for athletes: Improving the mobility of the joints, a decrease in joint pain, an increase in the shock -absorption properties of joint cartilage, improvement of moisturizing articular tissues.

  • Recommended dosages: 100-200 mg per day.

• Omega-3 fatty acids:

  • The mechanism of action: Omega-3 fatty acids, such as EPC (eicosapendaic acid) and DHG (non-oxaexaenic acid), have anti-inflammatory properties and can reduce inflammation in the joints. They also help improve blood circulation in articular tissues and accelerate their recovery.

  • The benefits for athletes: Reducing pain and inflammation in the joints, improving blood circulation in articular tissues, acceleration of recovery after injuries, reducing the risk of developing cardiovascular diseases.

  • Recommended dosages: 1000-3000 mg per day (total number of EPK and DGK).

  • Sources: Fish oil, linseed oil, chia seeds, walnuts.

• Vitamin D:

  • The mechanism of action: Vitamin D is necessary for the absorption of calcium and maintaining bone health. It also plays an important role in the regulation of the immune system and can have an anti -inflammatory effect. Vitamin D deficiency can lead to a weakening of bones and an increase in the risk of injuries, as well as to the development of inflammatory diseases of the joints.

  • The benefits for athletes: Strengthening bones, reducing the risk of injuries, maintaining joint health, strengthening the immune system.

  • Recommended dosages: 1000-5000 IU per day, depending on the level of vitamin D in the blood.

  • Sources: Sunlight, oily fish, egg yolk, enriched products.

• Vitamin C:

  • The mechanism of action: Vitamin C is a powerful antioxidant that protects the cells from damage by free radicals. It is also necessary for the synthesis of collagen, an important component of articular cartilage, ligaments and tendons.

  • The benefits for athletes: Cell protection from damage, strengthening the articular cartilage, ligaments and tendons, acceleration of recovery after training, strengthening the immune system.

  • Recommended dosages: 500-1000 mg per day.

  • Sources: Citrus fruits, kiwi, strawberries, pepper, broccoli.

• Curcumin:

  • The mechanism of action: Kurkumin is an active substance contained in turmeric, which has powerful anti -inflammatory and antioxidant properties. It can suppress the activity of inflammatory molecules in the joints, reducing pain and improving mobility.

  • The benefits for athletes: Reducing pain and inflammation in the joints, improving the mobility of the joints, protecting cells from damage by free radicals, acceleration of recovery after training.

  • Recommended dosages: 500-2000 mg per day, depending on the concentration of curcumin in addition.

  • Forms: Turmeric extract, kurkumin with piperin (to improve assimilation).

• Boswelia (Boswellia Serrata):

  • The mechanism of action: Bosvelia is a plant from which a resin is obtained with anti -inflammatory properties. Active substances of the Bosvelia, such as Bosvevelic acids, suppress the activity of the 5-lipoxygenase enzyme (5-Lox), which plays a key role in the inflammatory process.

  • The benefits for athletes: Reducing pain and inflammation in the joints, improving the mobility of the joints, a decrease in the need for painkillers.

  • Recommended dosages: 300-500 mg per day.

• Bromelain:

  • The mechanism of action: Bromelain is an enzyme contained in pineapple, which has anti -inflammatory properties. It can reduce swelling and joint pain, as well as accelerate tissue healing.

  • The benefits for athletes: Reducing swelling and joint pain, acceleration of tissue healing after injuries, improving digestion.

  • Recommended dosages: 500-1000 mg per day.

• Other useful components:

  • Silicon: It is necessary for the synthesis of collagen and bone strengthening.

  • Manganese: Participates in the formation of cartilage and bone tissue.

  • Zinc: It is necessary for the synthesis of collagen and immune function.

  • Copper: Participates in the formation of connective tissue.

  • Selenium: Antioxidant, protects the cells from damage.

IV. Choosing dietary supplement for joints: Criteria and recommendations:

When choosing a dietary supplement for joints, the following factors must be taken into account:

• Composition: Carefully study the composition of the additives and make sure that it contains the components you need in effective dosages. Pay attention to the forms of ingredients (for example, glucoseama sulfate is preferable to glucoseamal hydrochloride).

• Quality: Choose dietary supplements from trusted manufacturers that use high -quality raw materials and comply with production standards (GMP).

• Reputation manufacturer: Study reviews about the manufacturer and its products.

• Individual features: Consider your individual needs and body characteristics. Consult a doctor or sports nutritionist to choose the optimal dietary supplement for the joints.

• The presence of allergies: Make sure that there are no ingredients for which you are allergic to.

• Interaction with other drugs: If you take any drugs, consult a doctor to make sure that dietary supplement will not interact with them.

V. Recommendations for the use of dietary supplements for the joints:

• Start with small doses: Start taking dietary supplements with small doses and gradually increase them to the recommended. This will evaluate the tolerance of the additive and avoid possible side effects.

• Take dietary supplement regularly: To achieve the maximum dietary supplement effect should be taken regularly, in accordance with the instructions.

• Combine the reception of dietary supplements with proper nutrition and training: Bades are just an addition to proper nutrition and training. You should not rely only on dietary supplements if you do not observe a healthy diet and do not train correctly.

• Consult a doctor: Before taking a dietary supplement for the joints, consult a doctor, especially if you have any diseases or you take medications.

VI. Contraindications and side effects:

Although the dietary supplements for joints are usually considered safe, in some cases they can cause side effects. The most common side effects include:

• Gastrointestinal disorders: Nausea, vomiting, diarrhea, constipation, bloating.

• Allergic reactions: Skin rash, itching, urticaria, Quincke’s edema.

• Headache:

Contraindications to the use of dietary supplements for the joints:

• Individual intolerance to components:
• Pregnancy and lactation period:
• Childhood: (without consulting a doctor)
• Diseases of the gastrointestinal tract in the exacerbation stage:
• Blood coagulation disorders: (for dietary supplements containing omega-3 fatty acids)

VII. Food and lifestyle for joint health:

In addition to taking dietary supplements, proper nutrition and a healthy lifestyle play an important role in maintaining joint health.

• Balanced nutrition: Use a sufficient amount of proteins, fats and carbohydrates. Include in your diet products rich in vitamins and minerals, necessary for joint health, such as vitamin C, vitamin D, calcium, magnesium, zinc and copper.

• Maintaining optimal weight: Excessive weight has an additional load on the joints, especially on the knee and hip. Try to maintain optimal weight to reduce the load on the joints.

• Regular physical exercises: Regular physical exercises help strengthen the muscles that support joints and improve their mobility. Choose sports that do not have an excessive load on the joints, such as swimming, walking, cycling.

• Correct technique for performing exercises: Follow the correct technique of performing exercises to avoid joint injuries. If you are not sure of the correctness of the exercise, contact the coach.

• Heating before training and stretching after training: Heating helps to prepare muscles and joints for the load, and stretching – improve their flexibility and mobility.

• Avoid injuries: Try to avoid joint injuries. Use protective equipment during sports, especially in contact sports.

• Sufficient sleep and rest: Sufficient sleep and rest are necessary to restore fabrics, including articular cartilage.

• Refusal of smoking: Smoking worsens blood circulation in articular tissues and slows down their restoration.

VIII. Conclusion:

Support for joints of joints in athletes is a comprehensive task that includes proper nutrition, regular physical exercises, compliance with the technique of performing exercises, sufficient rest and, if necessary, intake of dietary supplements. Bad for joints can be a useful addition to the main treatment and prevention of joint diseases in athletes, but it is important to remember that they are not a replacement for a full treatment and a healthy lifestyle. Always consult a doctor or sports nutritionist before starting the joints for joints to choose the best option and avoid possible side effects.