Dietary supplement for protection and overwork - Yes Global продукция

Bades for protection against injuries and overwork: a complex guide for nutritional support

Section 1: Understanding overwork and injuries: fundamental aspects

1.1 Definition of overwork.

Overwork is a complex psychophysiological syndrome that occurs as a result of the inconsistency between the training load, restoration and other stressors. It covers a wide range of symptoms that affect physical, mental and emotional well -being. It is important to understand that overwork is not just fatigue; This is a state of chronic stress, which requires an integrated approach to management.

Types of overwork:

Sympathetic (sympathetic) overwork: It is characterized by increased excitability of the sympathetic nervous system. Symptoms include insomnia, irritability, increased blood pressure at rest, loss of appetite and weight loss. This type is more common in athletes involved in sports, requiring high intensity and speed.
Parasimpathic overwork: Associated with the predominance of the parasympathetic nervous system. Symptoms include fatigue, lethargy, a decrease in heart rhythm at rest and under load, depression and increased susceptibility to diseases. This type is more common in athletes involved in endurance sports.

Reasons for overwork:

Inadequate training load: Too rapid growth in intensity or volume of training, insufficient time to restore between training.
Malnutrition: The lack of calories, proteins, carbohydrates, vitamins and minerals necessary to restore and adapt to training.
Insufficient sleep: Insufficient or poor sleep quality, which prevents the restoration and regeneration of tissues.
Psychological stress: Stress associated with work, personal life or competitions that can aggravate the physiological consequences of training.
Diseases: Infectious diseases or other conditions that can reduce the body’s ability to restore.

Praise diagnosis:

The diagnosis of overwork can be complicated, since the symptoms are non -specific and can be caused by other conditions. There is no single gold standard for the diagnosis of overwork. However, doctors and coaches can use the combination of the following methods:

Symptoms Assessment: A thorough history of the anamnesis and the assessment of the subjective symptoms of the athlete.
Physical examination: Assessment of the physical condition of the athlete, including the measurement of blood pressure, heart rhythm and body temperature.
Laboratory research: Blood and urine tests for assessing the level of hormones (cortisol, testosterone), enzymes (creatinkinase), as well as to exclude other diseases.
Functional tests: Tests for assessing physical performance, such as a maximum oxygen consumption test (VO2 MAX), a test for anaerobic threshold and a power test.
Psychological tests: Assessment of the psychological state of the athlete, including the level of stress, anxiety and depression.

1.2 Types of sports injuries: classification and mechanisms

Sports injuries are damage to the body tissues that occur as a result of physical activity. They can vary from minor sprains and bruises to serious fractures and ruptures of the ligaments. Understanding the types of sports injuries and the mechanisms of their occurrence is important for the development of effective prevention and treatment strategies.

Classification of sports injuries:

According to the mechanism of occurrence:
- Acute injuries: They suddenly arise, as a rule, as a result of a single exposure, for example, falling, impact or sudden movement. Examples: fractures, dislocations, ruptures of ligaments and muscles.
- Chronic injuries (overload injuries): They develop gradually, as a result of repeating microtraumas caused by excessive load or irregular equipment. Examples: tenditite, bursitis, stressful fractures.
By localization:
- Bone injuries: Fractures, stressful fractures.
- Joint injuries: Dislocations, ligaments, damage to meniscus.
- Muscle injuries: Stretches, tears, bruises.
- Tendon injuries: Tendinite, tendinosis, gaps.
- Blue injuries: Stretches, gaps.
By severity:
- Easy injuries: Minor damage that does not limit daily activity.
- Moderate injuries: Limit daily activity and require medical intervention.
- Severe injuries: They require surgical intervention and a long rehabilitation period.

Mechanisms of sports injuries:

Direct blow: A blow to a hard object or a clash with another person.
Incorrect movement: Sharp twisting, overstretching or excessive flexion of the joint.
Excessive load: Too rapid growth in intensity or volume of training.
Incorrect technology: Incorrect performing exercises, which leads to overload of certain muscles and joints.
Inadequate warm -up and hitch: Insufficient preparation of muscles and joints for training and insufficient recovery after training.
Bad equipment: Inappropriate shoes, faulty equipment.
Adverse environmental conditions: Slippery surface, cold weather.

Risk factors for the development of sports injuries:

Age: Children and elderly people are more susceptible to certain types of injuries.
Floor: Women have a higher risk of developing some injuries, such as the gap of the front cross -shaped ligament.
Physical training level: Insufficient physical preparation increases the risk of injuries.
Preceding injuries: The presence of an anamnesis of injuries increases the risk of repeated injuries.
Genetic factors: Some genetic factors can affect the risk of developing certain injuries.

1.3 The role of nutrition in the prevention and restoration: macro- and micronutrients

Food plays a key role in the prevention of overwork and injuries, as well as in the process of recovery after them. A balanced diet containing a sufficient amount of macro- and micronutrients provides the body with energy with the necessary building materials and substances to restore tissues and maintain the immune system.

Macronutrients:

Squirrels: It is necessary for the restoration and growth of muscle tissue, the synthesis of enzymes and hormones. Athletes need more protein than people leading a sedentary lifestyle. The recommended daily protein dose for athletes is 1.2-2.0 grams per kilogram of body weight, depending on the sport and the intensity of training. Sources of protein: meat, poultry, fish, eggs, dairy products, legumes, nuts and seeds.
Carbohydrates: The main source of energy for the body. During training, carbohydrates are used to maintain blood glucose levels and ensure the energy of working muscles. Athletes need more carbohydrates than people leading a sedentary lifestyle. The recommended daily dose of carbohydrates for athletes is 3-12 grams per kilogram of body weight, depending on the sport and the intensity of training. Sources of carbohydrates: fruits, vegetables, grain products, legumes.
Fat: It is necessary for the synthesis of hormones, the assimilation of fat -soluble vitamins and providing energy during prolonged training. It is important to use useful fats, such as unsaturated fats contained in vegetable oils, nuts, seeds and fatty fish. Limit the consumption of saturated and trans fats that can increase the risk of cardiovascular diseases. The recommended daily fat dose is 20-35% of the total number of calories.

Micronutrients:

Vitamins: It is necessary for various metabolic processes, including energy metabolism, collagen synthesis and maintaining the immune system. Important vitamins for athletes: vitamin D, vitamin C, B vitamins, vitamin E.
Minerals: It is necessary to maintain the structure of bones, muscle function, transmit nerve impulses and regulate the balance of fluid. Important minerals for athletes: calcium, iron, zinc, magnesium, potassium.
Water: It is necessary to maintain hydration, regulation of body temperature and transport nutrients. Athletes need to drink enough water before, during and after training.

The disadvantage of macro- and micronutrients can lead to:

Reducing performance: Fatigue, weakness, decline in endurance.
Increased risk of injuries: Weakening of bones, muscles and ligaments.
Slow recovery: Increasing recovery time after training.
Reduction of immunity: Increased susceptibility to disease.
Development of overwork: Chronic fatigue, insomnia, irritability.

Meding recommendations for prevention and recovery:

Balanced diet: Use a variety of products rich in macro- and micronutrients.
Adequate calorie intake: Make sure you get enough calories to maintain energy and recovery after training.
Sufficient protein consumption: Use a sufficient amount of protein to restore and growth of muscle tissue.
Carbohydrates for energy: Use a sufficient amount of carbohydrates to maintain blood glucose and ensure the energy of working muscles.
Useful fats: Use useful fats, such as unsaturated fats contained in vegetable oils, nuts, seeds and oily fish.
Vitamins and minerals: Use products rich in vitamins and minerals, or take polyvitamin additives.
Hydration: Drink enough water before, during and after training.
Individual approach: Contact a doctor or a nutritionist to develop an individual food plan taking into account your needs and goals.

Section 2: Bades to support the musculoskeletal system: chondroprotectors and others

2.1 chondroprotectors: glucosamine, chondroitin, MSM: action mechanisms and effectiveness

Chondroprotectors are a group of biologically active additives designed to protect and restore the cartilage tissue of the joints. They are widely used for the prevention and treatment of osteoarthritis and other joint diseases, as well as to reduce the risk of injuries in athletes.

The main chondroprotectors:

Glucosamine: It is an aminosahar, which is naturally present in the body and is a building block for cartilage. Glucosamine stimulates the synthesis of glycosaminoglycans (GAG), which are important components of the cartilage matrix. It also has anti -inflammatory properties.
Chondroitin: It is glycosaminoglycan, which is also naturally present in cartilage. Chondroitin helps to keep water in cartilage, which ensures its elasticity and elasticity. It also inhibits enzymes that destroy cartilage, and has anti -inflammatory properties.
MSM (methyl sulfonylmetatan): It is an organic compound of sulfur, which is present in all living organisms. MSM has anti -inflammatory, antioxidant and analgesic properties. It contributes to the synthesis of collagen, which is an important component of cartilage, ligaments and tendons.

Chondroprotectors action mechanisms:

Stimulation of the synthesis of cartilage tissue: Glucosamine and chondroitin stimulate the synthesis of glycosaminoglycans (GAG) and collagen, which are the main components of the cartilage matrix.
Inhibiting the destruction of cartilage tissue: Chondroitin inhibits enzymes that destroy cartilage, such as metalloproteinase (MMP) and agrekanaza.
Improving cartilage hydration: Chondroitin helps to keep water in cartilage, which ensures its elasticity and elasticity.
Anti -inflammatory action: Glucosamine, chondroitin and MSM have anti -inflammatory properties that help reduce the pain and edema in the joints.
Antioxidant action: MSM has antioxidant properties that help protect cartilage tissue from damage to free radicals.

Chondroprotectors’ effectiveness:

The effectiveness of chondroprotectors remains the subject of discussions. The research results are contradictory. Some studies have shown that chondroprotectors can reduce pain and improve joint function in people with osteoarthritis, especially in the early stages of the disease. Other studies have not revealed a significant effect.

Factors that can affect the effectiveness of chondroprotectors:

Stage of the disease: Chondroprotectors can be more effective in the early stages of osteoarthritis, when cartilage tissue is not yet badly damaged.
Dose: Recommended doses of glucosamine and chondroitin are usually 1,500 mg and 1200 mg per day, respectively.
Duration of admission: Chondroprotectors must be taken for a long time (at least 3-6 months) to achieve a noticeable effect.
Quality product: It is important to choose quality products from reliable manufacturers.
Individual characteristics of the body: The effectiveness of chondroprotectors can vary depending on the individual characteristics of the body.

2.2 collagen: types, functions and effect on connective tissue

Collagen is a fibrillar protein that is the main component of connective tissue, including cartilage, bones, ligaments, tendons, skin and blood vessels. It provides strength, elasticity and structure to these fabrics. Collagen is about 30% of the total mass of protein in the human body.

Types of collagen:

There are many types of collagen, but the most common are:

Type and: The most common type of collagen, which is contained in the skin, bones, tendons, ligaments and teeth. It provides strength and resistance to stretching.
Type II: The main type of collagen, which is contained in cartilage. It provides elasticity and shock -absorbing properties of cartilage.
Type III: Contained in the skin, blood vessels and internal organs. It provides elasticity and tissue support.
Type IV: Contained in basal membranes that support epithelial cells.

Collagen functions:

Support for the structure of fabrics: Collagen provides the strength and structure of connective tissue, such as cartilage, bones, ligaments and tendons.
Elasticity and elasticity: Collagen provides elasticity and elasticity of tissues, allowing them to stretch and return to their original state.
Wound healing: Collagen plays an important role in the healing process of wounds, contributing to the formation of new fabric.
Organs protection: Collagen provides the protection of internal organs from damage.

The influence of collagen on connective tissue:

Cartilage fabric: Type II collagen is the main component of cartilage. It provides elasticity and amortizing properties of cartilage, protecting the joints from damage. With a deficiency of collagen, the cartilage becomes more fragile and subject to destruction, which can lead to osteoarthritis.
Bones: Type I collagen is the main component of bone tissue. It provides strength and resistance to fractures. With a deficiency of collagen, bones become more fragile and subject to fractures, which can lead to osteoporosis.
Blues and tendons: Type I collagen is the main component of ligaments and tendons. It provides strength and resistance to stretching, allowing them to maintain joints and transmit strength from muscles to bones. With a deficiency of collagen, the ligaments and tendons become weaker and more prone to injuries, such as stretching and tears.

Reception of collagen as an additive:

Reception of collagen as an additive can contribute to:

Improving the condition of the skin: Reduction of wrinkles, increased elasticity and skin moisture.
Joint strengthening: Reduction of pain and improving joint function in osteoarthritis.
Strengthening bones: Increase the density of bone tissue and reduce the risk of fractures.
Improving the state of ligaments and tendons: Strengthening ligaments and tendons and reducing the risk of injuries.
Acceleration of wound healing: Stimulation of the formation of new tissue and acceleration of wound healing.

Recommended doses of collagen:

The recommended daily dose of collagen is 10-20 grams. Collagen can be taken in the form of powder, capsules or tablets.

2.3 calcium, vitamin D and other minerals: value for bone tissue and fracture prevention

Calcium, vitamin D and other minerals play a key role in maintaining bone tissue health and preventing fractures. They are necessary for the formation and strengthening of bones, as well as to maintain their density.

Calcium: It is the main building block of bone tissue. It is about 99% of the total amount of calcium in the body. Calcium provides the strength and rigidity of the bones. The recommended daily dose of calcium for adults is 1000-1200 mg. Sources of calcium: dairy products, green leafy vegetables, fish with bones (for example, sardins), enriched products (for example, soy milk, orange juice).
Vitamin D: It is necessary for the absorption of calcium from the intestines and maintaining its level in the blood. Vitamin D also plays a role in the formation and strengthening of bones. The recommended daily dose of vitamin D for adults is 600-800 IU (international units). Sources of vitamin D: fatty fish (for example, salmon, tuna, mackerel), egg yolk, enriched products (for example, milk, cereals), sunlight (vitamin D is synthesized in the skin under the influence of sunlight).
Magnesium: He plays a role in the formation of bone tissue and maintaining its density. It is also necessary for the normal function of muscles and nervous system. The recommended daily dose of magnesium for adults is 310-420 mg. Sources of magnesium: green leafy vegetables, nuts, seeds, whole grain products, legumes.
Phosphorus: It is necessary for the formation of bone tissue and maintaining its strength. He also plays a role in energy metabolism and other metabolic processes. The recommended daily dose of phosphorus for adults is 700 mg. Sources of phosphorus: dairy products, meat, poultry, fish, eggs, nuts, seeds, legumes.
Zinc: He plays a role in the formation of bone tissue and maintaining its density. It is also necessary for the normal function of the immune system and wound healing. The recommended daily zinc dose for adults is 8-11 mg. Sources of zinc: meat, poultry, seafood, nuts, seeds, legumes.
Vitamin K: It is necessary to activate proteins involved in the formation of bone tissue. He also plays a role in blood coagulation. The recommended daily dose of vitamin K for adults is 90-120 μg. Sources of vitamin K: green leafy vegetables, broccoli, Brussels cabbage, vegetable oils.

The lack of calcium, vitamin D and other minerals can lead to:

Osteoporosis: A decrease in bone density, which increases the risk of fractures.
Osteomlation: Softening of bones, which also increases the risk of fractures.
Fractures: Increased susceptibility to fractures, even with minor injuries.

Recommendations for reception of additives:

Calcium: Take calcium combined with vitamin D to improve absorption. Divide the daily dose into several techniques to improve assimilation.
Vitamin D: Take vitamin D throughout the year, especially in the winter months, when the exposure to sunlight is limited.
Other minerals: Make sure you get enough magnesium, phosphorus, zinc and vitamin K from your diet. Take additives if necessary.

2.4 Anti-inflammatory dietary supplements: Kurkumin, omega-3 fatty acids and others

Anti -inflammatory dietary supplements can help reduce inflammation in the body, which can help reduce pain, improve joint function and accelerate recovery after injuries.

Curcumin: It is an active component of turmeric, spices widely used in Indian cuisine. Kurkumin has powerful anti -inflammatory and antioxidant properties. He inhibits the enzymes involved in the inflammatory process, such as cyclooxygenase (COO) and lipoxygenase (log). Kurkumin can also help reduce pain and improve the function of the joints with osteoarthritis. The recommended daily dose of curcumin is 500-2000 mg. It is important to take curcumin in combination with piperin (component of black pepper), which increases its bioavailability.
Omega-3 fatty acids: Are indispensable fatty acids that must be obtained from food or additives. Omega-3 fatty acids have anti-inflammatory properties. They reduce the production of pro -inflammatory substances, such as prostaglandins and leukotrienes. Omega-3 fatty acids can also help reduce pain and improve the function of the joints with osteoarthritis and other inflammatory diseases. The recommended daily dose of omega-3 fatty acids is 1-3 grams. Sources of omega-3 fatty acids: fatty fish (for example, salmon, tuna, mackerel), linseed oil, chia seeds, walnuts.
Boswellia: It is a plant extract obtained from the Bosvelia tree. Bosvelia has anti -inflammatory and analgesic properties. It inhibits the enzyme 5-lipoxygenase (5-log), which is involved in the inflammatory process. Bosvelia can also help reduce the pain and improve the function of the joints with osteoarthritis. The recommended daily bosovely dose is 300-500 mg.
Ginger: It is a spice with anti -inflammatory and antioxidant properties. Ginger inhibits the enzymes involved in the inflammatory process, such as the COD and the log. It can also help reduce pain and improve the function of the joints with osteoarthritis. The recommended daily dose of ginger is 1-3 grams.
Vitamin C: It is an antioxidant that helps protect the cells from damage by free radicals. Vitamin C also plays a role in the synthesis of collagen, which is necessary for the health of joints, ligaments and tendons. The recommended daily dose of vitamin C is 75-90 mg.

Section 3: Bades to increase endurance and reduce fatigue: Energy and adaptogens

3.1 Creatine: the mechanism of action and the effect on muscle strength and endurance

Creatine is a nitrogen -containing carbon acid, which is naturally synthesized in the human body from the amino acids of arginine, glycine and methionine. It plays an important role in the energy exchange of muscle tissue. Creatine can also be obtained from food, such as meat and fish, or in the form of a food supplement.

Mechanism Actions Creatine:

Creatine increases the concentration of phosphocratin (FKR) in the muscles. The FKR is a backup source of energy, which is used to rapidly restore ATP (adenosine triphosphate), the main source of energy for muscle contraction. During intensive exercises, ATP is consumed, and the FKR helps to quickly replenish its stocks, which allows to maintain high intensity of work for a longer time.

The influence of creatine on muscle strength and endurance:

Increase in muscle force: Creatine can increase muscle strength by 5-15%. This is due to an increase in the reserves of FKR in the muscles, which allows you to perform more repetitions with a large weight.
Increase in muscle endurance: Creatine can increase muscle endurance by 10-20%. This is due to the fact that creatine helps maintain the ATP level in the muscles during long exercises, which allows you to delay the onset of fatigue.
Increase in muscle mass: Creatine can help increase muscle mass by increasing the hydration of muscle cells and stimulating protein synthesis.
Acceleration of recovery: Creatine can help accelerate recovery after intense exercises by reducing damage to muscle fibers and reducing inflammation.

Recommended doses of creatine:

There are two main ways to take creatine:

Loading phase: Reception of 20 grams of creatine per day for 5-7 days, divided into 4 doses. After that, they switch to a supporting dose of 3-5 grams per day.
Supporting dose: Reception of 3-5 grams of creatine per day without a boot phase.

Both methods are effective, but the loading phase allows you to quickly increase the concentration of creatine in the muscles.

3.2 beta-Alanin: Influence on muscle endurance and buffer capacity

Beta-Alanin is an amino acid that is the predecessor of Carnosine. Carnosine is a dipeptide that is contained in high concentration in muscle tissue. It plays an important role in the buffering of acidity in the muscles during intense exercises.

The mechanism of action of beta-alanina:

Beta-Alanin increases the concentration of carnosine in the muscles. During intense exercises in the muscles, lactic acid forms, which reduces pH and causes fatigue. Carnosine helps neutralize lactic acid, supporting the optimal pH for muscle contraction.

The influence of beta-alanine on muscle endurance and buffer capacity:

Increase in muscle endurance: Beta-Alanin can increase muscle endurance by 10-20%. This is due to an increase in the concentration of carnosine in the muscles, which allows you to delay the onset of fatigue during intense exercises.
Increase in buffer capacity: Beta-Alanin increases the buffer capacity of muscles, that is, their ability to neutralize acidity. This allows maintaining a higher intensity of work for a longer time.
Increase in muscle force: Beta-Alanin can help increase muscle strength, especially when performing exercises that require high intensity and duration.

Recommended doses of beta-alanina:

The recommended daily dose of beta-alanine is 4-6 grams, divided into several doses. Reception of beta-alanine can cause a sensation of tingling in the skin (paresthesia), which usually passes in a few minutes. To reduce this effect, you can take beta-alanine along with food or dividing the daily dose into smaller tricks.

3.3 caffeine: stimulating effect and impact on performance and concentration

Caffeine is a stimulant contained in coffee, tea, cocoa and other products. It has a stimulating effect on the central nervous system, increases performance and concentration.

Caffeine action mechanism:

Caffeine blocks adenosine receptors in the brain. Adenosine is a neurotransmitter that causes drowsiness and fatigue. Blocking adenosine receptors, caffeine reduces the feeling of fatigue and increases vigilance. Caffeine also stimulates the release of dopamine and norepinephrine, neurotransmitters that improve mood and motivation.

The effect of caffeine on performance and concentration:

Improving performance: Caffeine can increase performance during physical exercises, especially when performing endurance exercises. It reduces the feeling of fatigue, increases endurance and improves the use of fats as a source of energy.
Improving concentration: Caffeine can improve concentration and attention. It increases vigilance, improves memory and accelerates the reaction time.
Reducing pain: Caffeine can reduce pain. It blocks pain receptors and reduces inflammation.

Recommended caffeine doses:

The recommended dose of caffeine to increase performance is 3-6 mg per kilogram of body weight. However, sensitivity to caffeine can vary depending on the individual characteristics of the body. Start with a small dose and gradually increase it to determine your optimal dose.

Side effects of caffeine:

Caffeine can cause side effects, such as insomnia, anxiety, irritability, rapid heartbeat and stomach disorder. Avoid the use of caffeine before bedtime.

3.4 Adaptogens: Rhodiola pink, ginseng, eleutherococcus: adaptation mechanisms to stress and fatigue

Adaptogens are a group of plants that have the ability to increase the body’s resistance to stress, fatigue and disease. They help the body adapt to various adverse environmental factors, such as physical and mental load, lack of sleep, climate change and the effects of toxins.

The main adaptogens:

Rhodiola pink (Rhodiola rosea): Rhodiola pink is a plant that grows in the cold regions of the world. It has adaptogenic properties that help increase the body’s resistance to stress, improve mental and physical performance, reduce fatigue and improve mood.

Rhodiola pink random mechanism:

Rhodiola pink contains several active compounds, including rosavin, salidroside and tyrosol, which affect various body systems. It normalizes the level of cortisol (stress hormone), increases the level of serotonin and dopamine (neurotransmitters that improve mood), improves energy metabolism and has antioxidant properties.

Ginseng (Panax Ginseng): Ginseng is a plant that has been used in traditional Chinese medicine for millennia. It has adaptogenic properties that help increase the body’s resistance to stress, improve mental and physical performance, increase immunity and improve the overall state of health.

Ginseng action mechanism:

Ginseng contains active compounds called ginzenosides, which affect various body systems. He is the norm

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