Literation dietary supplement and sport: how to enhance the effect

Literation dietary supplement and sport: how to enhance the effect

I. Understanding the basics: what is dietary supplements and how they work (theoretically)

Biologically active additives (dietary supplements) are not drugs, but complexes of biologically active substances designed to optimize nutrition, maintain health and increase the adaptive capabilities of the body. In theory, they should replenish the deficiency of vitamins, minerals, amino acids, fatty acids, dietary fibers and other necessary elements that may not be obtained from a regular diet. With regard to losing weight and sports, dietary supplements are often positioned as assistants in burning fat, suppressing appetite, increasing energy, accelerating recovery after training and building muscle mass. It is important to understand that the effectiveness and safety of dietary supplements varies in a wide range and depends on the composition, dosage, individual characteristics of the body and, most importantly, on regulatory control, which often leaves much to be desired.

A. Classification of dietary supplements for weight loss and sports:

Bades for weight loss and sports can be classified according to various criteria:

1. By the mechanism of action:

   • Thermogenics: The thermogenesis is enhanced, that is, the process of heat production in the body, which theoretically leads to an increase in calories. Often contain caffeine, green tea extract, synephrine and other stimulants.
   • Lipotropiki: Improve fat metabolism, contribute to their splitting and transportation in mitochondria for use as energy. Examples: L-carnitine, choline, inositol, methionine.
   • Suppliers of appetite: Reduce hunger, contribute to saturation and reduce calorie intake. This group includes drugs containing fiber (for example, psillium, glucomannan), as well as plant extracts that can affect the appetite (for example, Garcinia Cambodian).
   • Carbohydrates and fat blockers: Slow down or block the absorption of carbohydrates and fats in the intestines, thereby reducing the number of accumulated calories. Examples: chitosan, white beans extract.
   • Diuretics (diuretics): Excess fluid is removed from the body, which can temporarily reduce weight, but does not affect the fat mass. It is not recommended to use without medical indications, as they can lead to dehydration and electrolyte disorders.
   • Prebiotics and probiotics: Improve the intestinal microflora, which can indirectly affect weight and general health. Optimization of a microbioma can affect metabolism and absorption of nutrients.
   • Vitamin-mineral complexes: The deficiency of vitamins and minerals is replenished, which can occur when limiting the calorie content of the diet or intensive training.
   • Adaptogens: Increase the body’s resistance to stress, improve performance and adaptation to physical activity. Examples: Eleutherococcus extract, Rodiola pink, ginseng.
   • Protein supplements: Contain concentrated protein necessary for the restoration and growth of muscles after training. There are various types of protein (serum, casein, soy, etc.).
   • Amino acids (BCAA, glutamine, etc.): It is necessary for the synthesis of protein and muscle recovery. BCAA (leucine, isolacin, valin) are especially important to prevent muscle destruction during training.
   • Creatine: Increases phosphocratin reserves in the muscles, which increases strength and endurance during short intense exercises.

2. By the form of release:

   • Capsules: A convenient form for taking, the contents of the capsule are protected from the effects of gastric juice.
   • Tablets: A cheaper release form, but can be worse absorbed.
   • Powders: Convenient for cooking cocktails and mixing with other additives.
   • Liquids: They are quickly absorbed, but can have a specific taste.
   • Bars: A convenient snack containing protein, carbohydrates and fats.

3. By composition:

   • Monocomponent: Contain only one active substance (for example, L-carnitine).
   • Multicomponent: They contain several active substances that are supposed to synergically enhance the action of each other (for example, thermogenics containing caffeine, green tea extract and synephrine).

B. Theoretical mechanisms of action:

It is important to understand that the declared mechanisms of the action of dietary supplements are often based on theoretical assumptions and results of research in vitro (in a tube) or animals. The effectiveness of most dietary supplements for weight loss and sports in people is not proven by convincing clinical research.

1. Acceleration of metabolism: Thermogenics and some other dietary supplements containing stimulants can temporarily increase the rate of metabolism, which leads to an increase in calories. However, this effect is usually small and can be accompanied by side effects, such as an increase in blood pressure, rapid heartbeat, anxiety and insomnia.

2. Suppression of appetite: Fiber and some plant extracts can create a feeling of satiety, which helps to reduce calorie intake. However, the effect can be individual and depends on the dosage and time of admission.

3. Blocking the absorption of fats and carbohydrates: Hitosan and white beans extract can theoretically connect fats and carbohydrates in the intestines, preventing their absorption. However, the effectiveness of these drugs is doubtful, and they can cause side effects, such as bloating, diarrhea and discomfort in the stomach.

4. Improving fat metabolism: L-carnitine and other lipotropics can theoretically contribute to the transportation of fatty acids to mitochondria for oxidation. However, studies have not confirmed that taking L-carnitine leads to a significant weight loss.

5. Muscle support: Protein additives and amino acids are necessary for the restoration and growth of muscles after training. Enough protein consumption is especially important for athletes and people seeking weight loss while maintaining muscle mass. Creatine can increase strength and endurance during training, which allows you to train more intensively and, as a result, burn more calories.

C. A critical view of the evidence base:

It is extremely important to critically evaluate information about dietary supplements. Many manufacturers overestimate the effectiveness of their products and use marketing tricks to attract customers. It is important to pay attention to the following factors:

• The presence of clinical research: The effectiveness of the dietary supplement should be confirmed by independent clinical studies conducted in public. Studies on animals or in vitro are not sufficient evidence of effectiveness for people.
• Sample size: A sufficient number of people should participate in the studies so that the results are statistically significant.
• Research design: The study should be placebo-controlled, double blind and randomized. This means that the participants should be randomly distributed into groups, one of which receives dietary supplements, and the other – a placebo (dummy), and neither participants nor researchers should know who gets what.
• Reference: The results of the study should be published in a reviewed scientific journal, which guarantees that they were evaluated by experts in this field.
• Conflict of interest: It is important to consider who financed the study. Studies financed by dietary supplements are more likely to be biased.
• Regulatory control: The production and sale of dietary supplements are often not regulated as strictly as the production of drugs. This means that the quality and safety of dietary supplements can vary in a wide range.

II. The connection of dietary supplements, sports and weight loss: synergy or myth?

The relationship between dietary supplements, sports and weight loss is a complex and multifaceted topic. Theoretically, properly selected dietary supplements can enhance the effect of sports and diet, contributing to a more efficient burning of fat, building muscle and improve the general state of health. However, in practice, achieving this synergy is not as simple as it seems. Incorrect choice of dietary supplements, incorrect dosage, unrealistic expectations and the lack of an integrated approach can not only not bring the desired result, but also harm health.

A. The role of sports in the process of losing weight:

Sport plays a key role in the process of losing weight. Physical activity increases calorie consumption, helps to burn fat, increase muscle mass and improve metabolism. Regular training also help to control appetite, improve mood and increase self -esteem.

1. Calorius expenditure increase: During training, the body burns calories that come from food or fat reserves. The more intense and longer the training, the more calories are spent.
2. Fat burning: Physical activity stimulates the breakdown of fats and their use as energy. Aerobic exercises (for example, running, swimming, cycling) are especially effective for burning fat.
3. Muscle mass extension: Power training stimulates muscle growth. The muscles require more calories to maintain than adipose tissue, so the increase in muscle mass leads to the acceleration of metabolism and an increase in calories even at rest.
4. Improving metabolism: Regular training improves insulin sensitivity, which helps the body more effectively use glucose as energy and reduces the risk of the development of insulin resistance and type 2 diabetes.
5. Appetite control: Physical activity can affect hormones that regulate appetite, such as ghrelin and leptin, which helps to control the feeling of hunger and reduce calorie intake.
6. Improving mood: During training, endorphins are produced, which have an analgesic and antidepressant effect. This helps to fight stress and improves mood, which can be especially useful for people suffering from overeating against a background of stress.

B. Diet as the basis of successful weight loss:

Diet is the foundation of successful weight loss. It is impossible to lose weight if you do not create a calorie deficit, that is, consume less calories than it is spent. A properly composed diet should be balanced, contain a sufficient amount of protein, healthy fats, complex carbohydrates, vitamins and minerals.

1. Creating a calorie deficit: For weight loss, it is necessary to create a calorie deficit, usually 500-1000 calories per day. This can be achieved by reducing calorie intake and increasing physical activity.
2. Balanced diet: The diet should be balanced and contain all the necessary nutrients. It is important to avoid extreme diets, which can lead to a deficiency of vitamins and minerals, loss of muscle mass and other health problems.
3. Sufficient protein consumption: Protein plays an important role in the process of losing weight. It helps to maintain muscle mass, creates a feeling of satiety and requires more calories for digestion than carbohydrates or fats. The recommended protein consumption for people involved in sports is 1.2-2.0 g per kilogram of body weight per day.
4. Useful fats: Do not completely exclude fats from the diet. Useful fats, such as omega-3 fatty acids contained in fish, nuts and seeds, are necessary for the health of the brain, heart and blood vessels.
5. Complex carbohydrates: Carbohydrates should be the main part of the diet, but preference should be given to complex carbohydrates such as whole grain products, vegetables and fruits. They are slowly absorbed and provide the body with energy for a long time.
6. Fiber: Fiber is found in vegetables, fruits, whole grain products and legumes. It helps to create a feeling of satiety, improves digestion and reduces blood cholesterol.
7. Limiting sugar consumption and processed products: Sugar and processed foods contain many calories and few nutrients. They should be limited or excluded from the diet.

C. How dietary supplements can (theoretically) supplement sports and diet:

Bades can (theoretically) supplement sports and diet, but only on condition that they are used correctly and in combination with adequate physical activity and balanced nutrition. They are not a magic tablet that allows you to lose weight without effort.

1. Improving energy and endurance: Thermogenics and adaptogens can temporarily increase energy and endurance during training, which allows you to train more intensively and burn more calories.
2. Improving recovery: Protein additives, amino acids and vitamin-mineral complexes can improve recovery after training, reduce muscle pain and accelerate muscle growth.
3. Muscle support: Protein and creatine are necessary for increasing and maintaining muscle mass.
4. Suppression of appetite: Fiber and some plant extracts can help control the appetite and reduce calorie intake.
5. Improving metabolism: Some dietary supplements, such as L-Carnitin and Coenzym Q10, theoretically can improve fat metabolism.
6. Filling a deficiency of nutrients: Vitamin-mineral complexes can make up for a deficiency of vitamins and minerals, which can occur with limiting the calorie content of the diet or intensive training.

D. Risks and side effects:

It is important to remember the risks and side effects associated with the intake of dietary supplements. Not all dietary supplements are safe and effective, and some of them can interact with drugs or aggravate existing diseases.

1. Unproven effectiveness: The effectiveness of many dietary supplements is not proven by convincing clinical research.
2. Uncontrolled composition: The composition of dietary supplements can vary in a wide range, and some products may contain ingredients not indicated on the label.
3. Side effects: Bades can cause various side effects, such as an increase in blood pressure, rapid heartbeat, anxiety, insomnia, digestive problems and allergic reactions.
4. Interaction with drugs: Bades can interact with drugs and change their effectiveness or cause unwanted side effects.
5. Health risk: Some dietary supplements can be dangerous for people with certain diseases, such as heart disease, liver, kidneys or thyroid gland.
6. Pollution: Bades can be contaminated with heavy metals, pesticides or other toxic substances.

III. Choice of dietary supplements: criteria and recommendations

The choice of dietary supplements for losing weight and sports is a responsible process that requires a careful study of information, consulting with a specialist and a critical evaluation of advertising promises. Do not blindly trust advertising and reviews on the Internet. It is important to consider the individual characteristics of the body, the state of health, the goals of training and diet, as well as potential risks and side effects.

A. Consultation with a doctor or nutritionist:

Before you start taking any dietary supplements, you need to consult a doctor or nutritionist. They will help to determine whether you need dietary supplements in general, which dietary supplements are suitable for you, in what dosage to take them and how to avoid possible side effects.

1. Assessment of health: A doctor or nutritionist will conduct an examination and evaluate your health status to identify possible contraindications for taking certain dietary supplements.
2. Definition of goals: A doctor or nutritionist will help you define your goals and develop an individual nutrition and training plan.
3. The choice of dietary supplements: A doctor or nutritionist will help you choose dietary supplements that correspond to your goals and needs.
4. Dosage: A doctor or nutritionist will determine the optimal dosage of dietary supplements based on your weight, age, health status and physical activity.
5. Side effects monitoring: A doctor or a nutritionist will monitor your condition and control possible side effects from admission of dietary supplements.

B. Study of composition and ingredients:

Before buying dietary supplements, you need to carefully study the composition and ingredients. Make sure that there are no ingredients for which you are allergic or intolerance to. Pay attention to the presence of harmful additives, such as artificial dyes, flavors and sweeteners.

1. Active ingredients: Find out what active ingredients are part of the dietary supplement, and study their properties and potential side effects.
2. Auxiliary ingredients: Pay attention to auxiliary ingredients, such as fillers, binders and preservatives. Some of them can cause allergic reactions or other health problems.
3. Dosage of ingredients: Make sure that the dosage of active ingredients corresponds to the recommended. Too low dosage can be ineffective, and too high – dangerous.
4. Availability of certificates: Make sure that dietary supplement has a quality certificate issued by an independent organization. This guarantees that the product was tested and meets the stated requirements.
5. Manufacturer: Find out who is the manufacturer of Bad. Give preference to well -known and reliable manufacturers who have a good reputation.

C. The choice of a reliable manufacturer:

The choice of a reliable manufacturer is an important step when buying dietary supplements. Give preference to companies that have a good reputation, use high -quality raw materials, comply with strict production standards and conduct independent laboratory studies of their products.

1. Company reputation: Find out what the company is talking about the Internet. Read the reviews of other customers, see ratings and grades.
2. Quality certificates: Make sure that the company has quality certificates such as GMP (good manufacturing practice) or NSF International.
3. Transparency: Reliable manufacturers openly provide information about their products, composition, production and laboratory research results.
4. Support Service: Make sure that the company has a support service that can answer your questions and provide the necessary information.
5. Return Guarantee: Some companies offer a guarantee of a refund if you are not satisfied with the quality of products.

D. Reading reviews and research:

Before buying Bad, it is useful to read reviews of other customers and study the results of scientific research. However, it should be remembered that the reviews can be subjective and biased, and the results of the research can be contradictory.

1. Customer reviews: Read reviews on different sites and forums to get a more objective picture. Pay attention to the reviews that contain specific information about the product, its effectiveness and side effects.
2. Scientific research: Look for scientific articles about dietary supplements in reviewed scientific journals. Pay attention to the design of the study, sample size, results and conclusions.
3. Criticism: Do not forget about critical thinking. Evaluate the information you get from different points of view and do not trust blindly advertising promises.

E. Reasonable expectations:

It is important to have reasonable expectations from the reception of dietary supplements. They are not a magic tablet that will allow you to lose weight without effort. Bades can only supplement sports and diet, but not replace them. Losing weight is a complex and multifaceted process that requires a comprehensive approach, including physical activity, a balanced diet, a healthy lifestyle and a positive mood.

IV. Specific dietary supplements and their role in sports and weight loss

Let us consider in more detail some specific dietary supplements that are often used in sports for weight loss, and evaluate their potential benefits and risks. It is important to emphasize that the information presented below is an introductory nature and is not a guide to action. Before using any dietary supplements, consultation with a specialist is needed.

A. Protein:

Protein is one of the most popular dietary supplements in sports. It is necessary for the restoration and growth of muscles after training. There are several types of protein:

1. Wastein protein: It is quickly absorbed, suitable for admission after training.
2. Casein protein: Slowly absorbed, suitable for admission before bedtime.
3. Soy protein: Plant protein is suitable for vegetarians and vegan.
4. Egg protein: Contains all the necessary amino acids, is well absorbed.

Potential benefits:

• Acceleration of muscle recovery after training.
• Muscle growth stimulation.
• Increased a feeling of satiety.
• Maintaining muscle mass during weight loss.

Risks and side effects:

• Digestive disorders (bloating, diarrhea).
• Allergic reactions.
• The load on the kidneys (with excessive use).

Recommendations for use:

• Take after training or between meals.
• Follow the recommended dosage (usually 20-40 grams per portion).
• Choose high -quality protein from a reliable manufacturer.

B. Creatine:

Creatine is another popular dietary supplement in sports, especially in power forms. It increases the reserves of phosphocratin in the muscles, which increases strength and endurance during short intense exercises.

Potential benefits:

• Increasing strength and power.
• Increased endurance.
• Acceleration of muscle growth.
• Improving recovery.

Risks and side effects:

• Fluid retention in the body.
• Digestive disorders (bloating, diarrhea).
• Muscle cramps.
• The load on the kidneys (with excessive use).

Recommendations for use:

• Take daily, regardless of training.
• Start with a loading phase (20 grams per day for 5-7 days), then switch to a maintenance dose (3-5 grams per day).
• Drink enough water.
• Choose creatine monohydrate from a reliable manufacturer.

C. BCAA (amino acids with an extensive chain):

BCAA (leucin, isolacin, valin) are irreplaceable amino acids that play an important role in the restoration and growth of muscles.

Potential benefits:

• Reducing muscle pain after training.
• Prevention of muscle destruction during training.
• Protein synthesis stimulation.
• Acceleration of recovery.

Risks and side effects:

• Digestive disorders (rarely).
• Interaction with some drugs.

Recommendations for use:

• Take before, during or after training.
• Follow the recommended dosage (usually 5-10 grams per portion).
• Choose BCAA from a reliable manufacturer.

D. L-carnitine:

L-carnitine is a substance that is involved in the transportation of fatty acids to mitochondria for oxidation.

Potential benefits (controversial):

• Improving fat metabolism.
• Increase in energy.
• Reducing muscle pain.

Risks and side effects:

• Digestive disorders (nausea, diarrhea).
• The fish smell of the body (rarely).
• Interaction with some drugs.

Recommendations for use:

• Take before training.
• Follow the recommended dosage (usually 500-2000 mg per day).
• Choose L-carnitine from a reliable manufacturer.

E. Caffeine:

Caffeine is a stimulator of the central nervous system that increases energy, improves concentration and reduces the feeling of fatigue.

Potential benefits:

• Improving energy and concentration.
• Reducing a sense of fatigue.
• Improving performance.
• Increased calorie consumption (slightly).

Risks and side effects:

• Increasing blood pressure.
• Charp heartbeat.
• Anxiety, insomnia.
• Digestive disorders.
• Addiction.

Recommendations for use:

• Take before training.
• Start with a low dose and gradually increase it if necessary.
• Do not take caffeine in the evening, so as not to break the dream.
• Do not exceed the recommended dosage (usually 200-400 mg per day).

F. Green tea extract:

Green tea extract contains catechins that have antioxidant properties and can contribute to fat burning.

Potential benefits (controversial):

• Improving fat metabolism.
• Increase in energy.
• Antioxidant protection.

Risks and side effects:

• Digestive disorders.
• Increasing blood pressure (rarely).
• Interaction with some drugs.

Recommendations for use:

• Take daily.
• Follow the recommended dosage.
• Choose green tea extract from a reliable manufacturer.

G. Cleretchatka (from psillium, glucomona):

Fiber – undigested dietary fiber that create a feeling of satiety and improve digestion.

Potential benefits:

• Suppression of appetite.
• Improving digestion.
• Reducing the level of cholesterol in the blood.
• Blood sugar control.

Risks and side effects:

• Bloating, gas formation.
• Constipation (with insufficient water consumption).
• Reducing the absorption of certain drugs.

Recommendations for use:

• Take before meals, drinking a lot of water.
• Start with a small dose and gradually increase it if necessary.
• Drink enough water during the day.

H. Vitamin-mineral complexes:

Vitamins and minerals are necessary for the normal functioning of the body. They participate in many processes, including metabolism, immune function and growth and restoration of tissues.

Potential benefits:

• Filling a deficiency of vitamins and minerals.
• Improving the general state of health.
• Support for the immune system.
• Acceleration of recovery.

Risks and side effects:

• Digestive disorders (with an overdose).
• Interaction with some drugs.

Recommendations for use:

• Take daily after eating.
• Follow the recommended dosage.
• Choose a vitamin-mineral complex corresponding to your needs.

V. Strategies for enhancing the effect: how to combine dietary supplements and training

You can strengthen the effect of the use of dietary supplements for weight loss and sports by combining them with properly selected training and a balanced diet. It is important to develop a strategy taking into account your individual goals, body characteristics and level of physical training.

A. Definition of goals and training planning:

Before starting to take dietary supplements, it is necessary to clearly define your goals: lose weight, increase muscle mass, improve endurance or increase strength. Depending on the goals, it is necessary to plan training, including aerobic, strength and functional exercises.

1. Aerobic training (cardio): Running, swimming, cycling, walking. They help to burn calories and improve the cardiovascular system.
2. Power training: Exercises with weights (bar, dumbbells, simulators). They help to increase muscle mass and accelerate metabolism.
3. Functional training: Exercises imitating movements from everyday life. Help improve coordination, balance and strength.

B. Synchronization of the reception of dietary supplements with a training schedule:

It is important to correctly synchronize the reception of dietary supplements with a training schedule in order to get maximum benefit.

1. Before training: Caffeine, l-carnitine, green tea extract. They help to increase energy, improve concentration and accelerate fat metabolism.
2. During training: BCAA, isotonic drinks. They help prevent muscle destruction, maintain hydration and provide the body with energy.
3. After training: Protein, creatine, BCAA, vitamin-mineral complexes. They help to accelerate restoration, stimulate muscle growth and make up for a deficiency of nutrients.
4. Before going to bed: Casein protein. Helps maintain muscle mass during sleep.

C. An individual approach to dosage:

The dosage of dietary supplements should be individual and depend on weight, age, state of health, level of physical activity and tolerance. It is not recommended to exceed the recommended dosage, as this can lead to side effects. You should start taking new dietary supplements with a minimum dose and gradually increase it if necessary.

D. Combination of dietary supplements taking into account their synergy:

Some dietary supplements can enhance each other’s action if they are correctly combined.

1. Protein and creatine: Creatine improves the absorption of protein and promotes muscle growth.
2. Caffeine and green tea extract: Synergically increase energy and accelerate the metabolism of fats.
3. Vitamin C and iron: Vitamin C improves iron absorption.

E. Monitoring of results and strategy adjustment:

It is important to regularly track the results of training and admission of dietary supplements. If you do not see progress, you need to adjust your strategy by changing the training schedule, diet or a set of dietary supplements. Do not be afraid to experiment, but do it deliberately and under the control of a specialist.

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