New dietary supplements in the sports nutrition market

Chapter 1: New Horizons of Sports Nutrition: Introduction to New Bad

Sports nutrition, once limited to protein cocktails and creatin, undergoes a radical transformation. The emergence of new biologically active additives (BAD) opens unprecedented opportunities to optimize the training process, accelerate restoration, improve cognitive functions and general health of athletes. These innovative products based on the latest scientific research and advanced technologies offer targeted solutions to achieve specific goals, going beyond traditional approaches. In this article, we will deeply plunge into the world of new dietary supplements, exploring their compositions, mechanisms of action, potential advantages and risks, as well as providing an expert assessment of their effectiveness and safety.

Chapter 2: Adaptogens: Stress Management and Endurance

Adaptogens are natural substances that help the body adapt to stress, increase resistance to physical and emotional stress, and improve the overall state of health. In sports nutrition, they are becoming increasingly popular due to their potential advantages in increasing endurance, accelerating restoration and improving cognitive functions.

• Rhodiola pink (Rhodiola rosea): One of the most studied adaptogens, Rodiola is pink, as proved, reduces fatigue, improves cognitive functions, and increases mental and physical performance. It acts, modulating stress hormones, such as cortisol, and improving energy metabolism. Studies have shown that Rodiola Pink can improve endurance during aerobic exercises, reduce muscle damage and accelerate recovery after training.
• Ashwaganda (withania somnifera): Ayurvedic plant, Ashvaganda, has a wide range of beneficial properties, including decreasing the level of cortisol, improving sleep, increasing strength and muscle mass, as well as improving cognitive functions. It also has antioxidant and anti -inflammatory properties, which can contribute to restoration after training. Studies have shown that Ashvagand can improve the strength and power in athletes, as well as reduce muscle pain after intense exercises.
• Eleutherococcus (Eleutherococcus Senticosus): Also known as the Siberian ginseng, Eleutherococcus has properties similar to Rodiol Pink, helping the body adapt to stress and increasing endurance. It can improve mental and physical performance, increase immunity and accelerate recovery after training. Studies have shown that Eleutherococcus can improve endurance during aerobic exercises and reduce blood lactate.
• Cordyceps (CordyCeps Sinensis): The mushroom, traditionally used in Chinese medicine,, as proven, improves endurance, increases energy levels and improves the function of the lungs. It acts, improving the use of oxygen and increasing the level of ATP, the main source of energy for cells. Studies have shown that cordyceps can improve endurance during aerobic exercises and increase the maximum oxygen consumption (VO2 Max).

Chapter 3: Nootropics: Improving cognitive functions for athletes

Nootropics, also known as “smart tablets”, are substances that can improve cognitive functions, such as memory, attention, concentration and motivation. In sports nutrition, they become more and more popular, especially in sports, requiring high concentration and strategic thinking.

• Alfa-GFH (Alpha-GPC): Alfa-RFH is the predecessor of the neurotransmitter acetylcholine, which plays a key role in teaching, memory and concentration. By increasing the level of acetylcholine, alpha coronet can improve cognitive functions, increase motivation and improve the connection between the brain and muscles. Studies have shown that alpha-С Fhh can improve the strength and power in athletes, as well as increase cognitive functions during training.
• Gepersin a (Huperzine a): Gepperin A is an inhibitor of acetylcholinerosis, an enzyme that breaks down acetylcholine. Inhibiting this enzyme, Gepersin and increases the level of acetylcholine in the brain, improving cognitive functions, memory and concentration. It can also have neuroprotective properties.
• L-theanine (l-teanine): The amino acid contained in green tea, L-theanine, has a calming and relaxing effect, without causing drowsiness. It can also improve cognitive functions, increase concentration and reduce stress. L-theanine is often combined with caffeine to improve cognitive functions and reduce side effects of caffeine, such as nervousness and anxiety.
• Creatine: Although creatine is mainly known for its advantages for increasing strength and muscle mass, it also has nootropic properties. Creatine can improve cognitive functions, especially in tasks that require short -term memory and logical thinking. It acts, increasing the level of ATP in the brain, providing energy for neurons.

Chapter 4: Prebiotics and probiotics: intestinal health for optimal performance

The intestinal health plays a key role in the general state of health and performance of athletes. The intestines are responsible for the absorption of nutrients, the regulation of immunity and the development of important neurotransmitters. Prebiotics and probiotics are substances that can improve intestinal health, contributing to the growth of beneficial bacteria and suppressing the growth of harmful bacteria.

• Prebiotics: Prebiotics are undigested dietary fiber that serve as food for beneficial bacteria in the intestines. They contribute to the growth and activity of beneficial bacteria, such as bifidobacteria and lactobacilli, which leads to an improvement in intestinal health. Examples of prebiotics include inulin, fruitoligosaccharides (phos) and galactooligosaccharides (state).
• Probiotics: Probiotics are living microorganisms, which, when taken in adequate quantities, have a positive effect on the health of the owner. They help restore the balance of intestinal microflora, improve digestion, increase immunity and reduce inflammation. Examples of probiotics include lactobacilli, bifidobacteria and bulardi suckers.
• Sports advantages: A healthy intestine can improve the absorption of nutrients necessary for energy and recovery, reduce inflammation caused by intensive training, and increase immunity, which can reduce the risk of diseases and missiles of training. Studies have shown that probiotics can improve endurance, reduce muscle damage and accelerate recovery after training.

Chapter 5: Plant extracts: natural remedies for recovery and performance

Plant extracts obtained from various plants have a wide range of beneficial properties that can improve restoration, reduce inflammation and increase productivity in athletes.

• Curcumin (Curcumin): The active component of turmeric, turmeric, has powerful anti -inflammatory and antioxidant properties. It can help reduce muscle pain after training, accelerate recovery and protect against damage caused by free radicals. Kurkumin can also improve cognitive functions and maintain joint health.
• Green Tea Extract (Green Tea Extract): Green tea extract is rich in antioxidants such as catechins that can protect against damage caused by free radicals and improve recovery after training. It can also improve fat metabolism and increase endurance.
• Tart Cherry Extract): Cherry extract contains anthocyans that have anti -inflammatory and antioxidant properties. It can help reduce muscle pain after training, accelerate restoration and improve sleep.
• Resveratrol (Resveratrol): Polyphenol, contained in red wine, grapes and berries, resveratrol, has antioxidant and anti -inflammatory properties. It can improve the health of the cardiovascular system, increase endurance and protect against damage caused by free radicals.

Chapter 6: Peptides: targeted decisions for growth and recovery

Peptides are short amino acid chains that perform various functions in the body, including growth regulation, tissue restoration and immune function. In sports nutrition, peptides are used to stimulate the growth of muscle mass, accelerate recovery after training and improve the general state of health.

• Collagen peptides: Collagen is the main structural protein in the body, which forms the basis of the skin, bones, joints and tendons. Collagen peptides can help improve joint health, increase skin elasticity and strengthen bones. They can also contribute to muscle restoration after training.
• Peptides Creatine Peptides: Creatine peptides are creatine associated with peptides, which can improve its absorption and bioavailability. They can provide the same advantages as ordinary creatine, including an increase in strength and muscle mass, but with a lower delay in water.
• BCAA Peptides (BCAA Peptides): BCAA peptides are BCAA associated with peptides, which can improve their absorption and bioavailability. They can provide the same advantages as the usual BCAA, including a decrease in muscle pain after training, acceleration of recovery and stimulation of protein synthesis.

Chapter 7: Innovative forms of creatine: overcoming restrictions

Creatine is one of the most studied and effective dietary supplements for increasing strength and muscle mass. However, traditional creatine monohydrate has some restrictions, such as low solubility and potential gastrointestinal problems. New forms of creatine are designed to overcome these restrictions and increase efficiency.

• Creatine HCL Creatine: Creatine hydrochloride has a higher solubility than creatine monohydrate, which can reduce gastrointestinal problems and improve absorption. It can also require less dosage than creatine monohydrate.
• Creatine Ethyl Ester: Creatin Ethyl ether should theoretically have a higher bioavailability than creatine monohydrate, but studies have shown that it can be less effective.
• Buffeered Creatine: Booferized creatine has a higher pH than creatine monohydrate, which can reduce its decay in the stomach and improve absorption.

Chapter 8: Alternative sources of protein: going beyond serum

Wastein protein for a long time was considered a gold standard for athletes, but new protein sources offer alternative options with various advantages.

• Plant proteins: Plant proteins, such as soy protein, pea protein, rice protein and hemp, are an excellent choice for vegetarians, vegan and people with lactose intolerance. They can provide all the necessary amino acids to maintain the growth and restoration of muscles.
• Casein: Casein is a slowly absorbed protein that is ideal for reception before bedtime to provide muscles with amino acids during the night. It can also help reduce muscle catabolism.
• Egg white: Egg protein is an excellent source of protein with high biological value. It contains all the necessary amino acids and is easily absorbed.

Chapter 9: Phosphatic acid (Phosphatic Acid): Acceleration of muscle growth

Phosphatic acid (FC) is a phospholipid that plays a key role in stimulating protein synthesis and muscle growth. It acts, activating the MTOR, the main muscle growth regulator.

• The mechanism of action: FC activates MTOR, which launches a cascade of events leading to an increase in protein synthesis and muscle growth. It can also improve recovery after training and reduce muscle catabolism.
• Advantages: Studies have shown that FC can increase the strength and muscle mass in athletes, as well as improve the composition of the body.
• Dosage: The recommended FC dosage is 750 mg per day.

Chapter 10: Beta-Alanin and Carnosine: Tire fighting

Beta-Alanin is an amino acid that increases the level of carnosine in the muscles. Carnosine is a dipeptide that buffering acidity in the muscles, delaying the onset of fatigue during high -intensity exercises.

• The mechanism of action: Beta-Alanin increases the level of carnosine in the muscles that neutralizes lactic acid and other acidic substances that form during exercises. This helps to maintain a pH-balance in the muscles and delays the onset of fatigue.
• Advantages: Studies have shown that beta-alanine can improve endurance during high-intensity exercises, such as sprints, lifting weights and swimming.
• Dosage: The recommended dosage of beta-alanine is 2-5 grams per day, divided into several tricks.

Chapter 11: Nitrates: Improving blood flow and endurance

Nitrates are compounds contained in some vegetables, such as beets and spinach. They turn into nitrites in the body, which then turn into nitrogen oxide. Nitrogen oxide relaxes blood vessels, improving blood flow and oxygen delivery to the muscles.

• The mechanism of action: Nitrates improve blood flow and oxygen delivery to the muscles, which can increase endurance and improve performance during aerobic exercises.
• Advantages: Studies have shown that nitrates can improve endurance during running, swimming and cycling.
• Sources: Good sources of nitrates include beetroot juice, beet powder, spinach and arugula.

Chapter 12: Omega-3 fatty acids: the fight against inflammation and health support

Omega-3 fatty acids, such as EPA and DHA, have anti-inflammatory properties and play an important role in the health of the heart, brain and joints.

• The mechanism of action: Omega-3 fatty acids reduce inflammation, regulating the production of inflammatory substances, such as cytokines. They can also improve blood flow and heart function.
• Advantages: Omega-3 fatty acids can help reduce muscle pain after training, accelerate recovery, improve joint health and support cognitive functions.
• Sources: Good sources of omega-3 fatty acids include fatty fish (salmon, tuna, sardines), linen seeds, chia seeds and walnuts.

Chapter 13: Vitamin D: important for the health of bones and muscles

Vitamin D plays a key role in the health of bones, muscles and immune function. He can also play a role in the regulation of inflammation and muscle growth.

• The mechanism of action: Vitamin D helps to absorb calcium that is necessary for bone health. It also plays a role in the function of muscles and the immune system.
• Advantages: Vitamin D deficiency can lead to weakness of bones, muscle weakness and increased risk of diseases. A sufficient level of vitamin D can improve muscle strength, reduce the risk of fractures and support the immune function.
• Sources: Vitamin D can be obtained from sunlight, fatty fish, eggs and enriched products.

Chapter 14: Magnesium: Support for muscle function and energy

Magnesium plays an important role in more than 300 enzymatic reactions in the body, including muscle function, energy production and regulation of blood sugar.

• The mechanism of action: Magnesium is necessary for the reduction and relaxation of muscles, as well as for the production of energy. He also plays a role in regulating blood and blood pressure sugar.
• Advantages: Magnesium deficiency can lead to muscle cramps, fatigue and decrease in performance. A sufficient level of magnesium can improve muscle function, increase energy level and reduce the risk of cardiovascular diseases.
• Sources: Good sources of magnesium include green leafy vegetables, nuts, seeds and whole grains.

Chapter 15: L-carnitine: Fat transportation for energy

L-carnitine is an amino acid that plays a key role in transporting fatty acids to mitochondria, where they are used to produce energy.

• The mechanism of action: L-carnitine transports fatty acids to mitochondria, where they are oxidized for energy production. This can improve endurance and help burn fat.
• Advantages: Studies have shown that L-carnitine can improve endurance, reduce muscle pain and help burn fat.
• Sources: L-carnitine can be obtained from meat, fish and poultry.

Chapter 16: HMB (β-hydroxy-β-methylbutirate): preservation of muscle mass

HMB is a metabolite of leicin amino acids, which helps to preserve muscle mass and reduce muscle catabolism.

• The mechanism of action: HMB reduces protein breakdown and increases protein synthesis, which helps to preserve muscle mass.
• Advantages: Studies have shown that HMB can help maintain muscle mass during training with calories and accelerate recovery after training.
• Dosage: The recommended HMB dosage is 3 grams per day.

Chapter 17: Choice of Bad: Factors that should be taken into account

The choice of dietary supplements can be a complex process, given the huge number of products available on the market. It is important to consider several factors to make a conscious choice.

• Goals: Determine your specific goals, such as an increase in strength, muscle mass, endurance, acceleration of recovery or improving cognitive functions.
• Scientific research: Look for dietary supplements that are backed up by scientific research that demonstrate their effectiveness and safety.
• Quality: Choose a dietary supplement from reliable manufacturers who test their products for cleanliness and quality.
• Dosage: Follow the recommended dosage indicated on the product label.
• Potential side effects: Learn about potential side effects and interactions with other drugs or additives that you take.
• Consultation with a doctor: Consult a doctor or nutritionist to get individual recommendations and make sure that dietary supplements are safe for you.

Chapter 18: Bad Regulation: What you need to know

Adjustment of dietary supplements varies in different countries. In most countries, dietary supplements are not subject to the same strict control as medicines.

• USA: In the United States, dietary supplements are regulated by the Office for Sanitary Supervision of the quality of food and medicines (FDA) as food products, and not as medicines. This means that FDA does not check the safety and efficiency of dietary supplements before their entry into the market. However, manufacturers are required to comply with certain requirements for labeling and production.
• Europe: In Europe, dietary supplements are regulated at the level of individual member countries of the European Union. There are general rules regarding the safety of food products, but the requirements for labeling and the composition of dietary supplements may vary in different countries.
• Russia: In Russia, dietary supplements are subject to state registration and control by Rospotrebnadzor. Safety and quality requirements are regulated by the technical regulations of the Customs Union.

Chapter 19: The future of sports nutrition: the prospects of new dietary supplements

Sports nutrition continues to develop, and in the future we will see the appearance of even more innovative dietary supplements, developed taking into account the individual needs of athletes.

• Personalized nutrition: The development of genomic analysis technologies will develop personalized nutrition and dietary supplements based on the genetic characteristics of a person.
• Nanotechnology: Nanotechnologies can be used to improve the assimilation and bioavailability of dietary supplements.
• Microbiota: A deeper understanding of the role of microbiota in health and performance will allow to develop dietary supplements aimed at optimizing the composition and function of intestinal microflora.
• Artificial intelligence: Artificial intelligence can be used to analyze large volumes of data and identify new potential dietary supplements and their optimal combinations.

Chapter 20: Final recommendations

New dietary supplements in the sports nutrition market offer exciting opportunities to optimize the training process, accelerate restoration, improve cognitive functions and general health. However, it is important to remember that dietary supplements are not a replacement for a healthy diet and lifestyle. They should be used as an addition to a balanced diet, regular training and enough rest. Before taking any dietary supplement, you need to consult a doctor or nutritionist in order to make sure their safety and effectiveness for your individual needs. It is important to choose a dietary supplement from reliable manufacturers who test their products for cleanliness and quality. Following these recommendations will help you get the maximum benefit from dietary supplements and achieve your sports goals.