New research in sports nutrition and dietary supplements

Chapter 1: Protein and amino acids: in -depth analysis

1. Serum protein: new fractions and bioavailability

   Serum protein remains the cornerstone of sports nutrition, but recent studies go beyond the framework of the basic concentrate, isolate and hydrolyzate. Attention is paid to the allocation and study of specific peptide fractions, such as glycomacroopeptide (GMP), lactoralrin and immunoglobulin.

   • Glycomropeptide (GMP): The GMP, previously considered a by -product of cheese, shows promising results in maintaining intestinal health and modulating appetite. Studies in vitro and on animal models suggest that GMP can stimulate the growth of beneficial bacteria in the intestines and reduce inflammation. Clinical trials in humans are just beginning, but preliminary data indicate the potential role of GMP in weight control and improve digestion, especially in people with a sensitive stomach. The mechanism of action is probably associated with its prebiotic properties and the ability to contact pathogenic bacteria, preventing their adhesion to the intestinal mucosa.
   • Lacterrin: Known for its antimicrobial and immunomodulating properties, Lacterrin attracts attention in sports context. Studies show that lactoperrin can improve iron absorption, reduce inflammation after intense training and even accelerate muscle restoration. However, most studies were conducted on animals or small groups of people. Large clinical trials are needed to confirm these effects and determine the optimal dosages for athletes. The bioavailability of lactoerrin remains a problem, and research is aimed at developing new forms that are better absorbed by the body.
   • Immunoglobuline: Serum protein contains immunoglobulins (IgG, Iga, IgM), which play an important role in strengthening the immune system. Intensive training can temporarily suppress immunity, making athletes more susceptible to infections. The consumption of serum protein, rich in immunoglobulins, can help support the immune function and reduce the risk of diseases. Studies have shown that immunoglobulins can be associated with pathogens in the intestines and prevent their penetration into the bloodstream. Further studies are necessary to determine the optimal type and number of immunoglobulins to maintain the immunity of athletes in various sports.

   Bioavailability of protein: The problem of bioavailability remains relevant. Studies show that the speed of digestion and assimilation of protein can vary depending on the source, degree of processing and individual characteristics of the body. New methods for evaluating the bioavailability of protein are developed, including the use of isotopic markers and monitoring of the amino acid composition in the blood after protein consumption. In addition, the influence of various factors is studied, such as enzymes, probiotics and other nutrients, on the bioavailability of protein.

2. Plant proteins: combinations and amino acid profile

   Plant proteins are becoming more and more popular, especially among vegetarians and vegans. However, many plant proteins do not contain all essential amino acids in sufficient quantities.

   • Combining plant proteins: The solution to this problem is to combine various sources of plant protein to ensure a full amino acid profile. For example, a combination of rice and beans provides all essential amino acids. Studies show that the combination of plant proteins can be as effective as the use of animal protein, to maintain muscle mass and strength. It is important to plan the diet in such a way as to consume a sufficient number of various sources of plant protein during the day.
   • Iminocyposic profile improvement: Researchers are working on an improvement in the amino acid profile of plant proteins using various methods, such as genetic modification and enzymatic processing. For example, rice varieties with increased lysine content, as well as methods of enzymatic processing of soy protein, have been developed to increase its digestibility. In addition, the possibility of adding individual amino acids to plant proteins to increase their nutritional value is studied.

3. Amino acids with an extensive chain (BCAA): ratio and reception time

   BCAA (leucine, isolacin and valin) are widely used to stimulate the synthesis of muscle protein and reduce muscle destruction.

   • The optimal BCAA ratio: The ratio of leucine, isolacin and valley in the addition of BCAA is the subject of discussions. The ratio of 2: 1: 1 has traditionally used, but some studies show that a higher leicin content can be more effective for stimulating the synthesis of muscle protein. However, other studies do not confirm this advantage. Additional studies are needed to determine the optimal BCAA ratio for various purposes and sports.
   • BCAA reception time: The optimal BCAA reception time is also the subject of disputes. Some experts recommend taking BCAA before, during or after training, to reduce muscle destruction and accelerate recovery. Others believe that the BCAA is most effective when taking food between meals in order to maintain a constant level of amino acids in the blood. Studies show that the BCAA reception time may depend on the individual characteristics of the body, the intensity of training and diet.

4. Creatine: new forms and effects

   Creatine is one of the most studied and effective additives for increasing strength and muscle mass.

   • New forms of creatine: New forms of creatine, such as creatine hydrochloride, creatine ethyl ether and creatine nitrate, which are claimed, are better absorbed and do not cause water delay. However, studies show that creatine monohydrate remains the most effective and well -studied form of creatine. Some new forms of creatine can be more soluble in water, but their effect on strength and muscle mass does not exceed the effect of monohydrate creatine.
   • Creatine effects: Studies continue to identify new creatine effects that go beyond the increase in strength and muscle mass. For example, it is shown that creatine can improve cognitive functions, especially in conditions of a lack of oxygen or fatigue. In addition, creatine can have a neuroprotective effect and reduce the risk of neurodegenerative diseases. However, additional studies are needed to confirm these effects and determine the optimal dosages of creatine for various purposes.

Chapter 2: Carbohydrates and Fat: Energy and Restoration

1. Carbohydrates: glycemic index and reception time

   Carbohydrates are the main source of energy for athletes, but not all carbohydrates are equally useful.

   • Glycemic index (gi): Guy determines how quickly the carbohydrates increase blood sugar. Carbohydrates with high GI quickly increase blood sugar, which can be useful after training to restore glycogen reserves. Carbohydrates with low GIA more slowly increase blood sugar, providing a more stable energy source. Studies show that the choice of carbohydrates, taking into account the GI, can improve sports results and control of blood sugar.
   • Carbohydrate reception time: The optimal time of taking carbohydrates depends on the sport and intensity of training. Before training, it is recommended to use carbohydrates with low GI to provide a stable energy source. During training, it is recommended to use carbohydrates with high GI to maintain blood sugar and prevent fatigue. After training, it is recommended to use carbohydrates with high GI to restore glycogen reserves.

2. Fat: Types and role in hormonal balance

   Fat play an important role in energy metabolism, hormonal balance and the assimilation of fat -soluble vitamins.

   • Types of fat: There are various types of fats, including saturated, mono -saturated and polyunsaturated fats. Saturated fats are mainly found in animal products and can increase the level of cholesterol in the blood. Mononasized fats are contained in olive oil, avocados and nuts and are considered useful for the health of the heart. Paul -saturated fats are contained in fish oil, linseed seed and soy oil and are necessary for the normal functioning of the brain and the immune system.
   • The role of fats in the hormonal balance: Fat play an important role in the synthesis of hormones, including testosterone. Inadequate fat consumption can lead to a decrease in testosterone levels, which can adversely affect sports results. Studies show that the consumption of a sufficient amount of beneficial fats, such as mono -saturated and polyunsaturated fats, can maintain the optimal level of testosterone.

3. Ketogenic diet: effectiveness and risks for athletes

   A ketogenic diet is a high -fat diet and a low carbohydrate content, which leads to the formation of ketone bodies in the body.

   • The effectiveness of a ketogenic diet: A ketogenic diet can be effective for reducing weight and controlling blood sugar. However, its effectiveness to improve sports results is the subject of discussions. Some studies show that a ketogenic diet can improve endurance among athletes involved in ultramarahon running or triathlon. Other studies did not reveal the advantages of a ketogenic diet for athletes involved in power sports or high -intensity training.
   • The risks of a ketogenic diet: Ketogenic diet can cause side effects, such as fatigue, headaches and constipation. In addition, a ketogenic diet can be difficult to maintain for a long time. Before starting a ketogenic diet, it is recommended to consult a doctor or nutritionist.

Chapter 3: Vitamins and minerals: health support and performance

1. Vitamin D: dosage and effect on muscle function

   Vitamin D plays an important role in bone health, immune system and muscle function.

   • Vitamin D dosage: The recommended daily dose of vitamin D is 600-800 IU. However, some people may need higher doses, especially those who live in northern latitudes or have dark skin. A blood test for vitamin D can help determine the optimal dosage.
   • Influence on muscle function: Studies show that vitamin D deficiency can adversely affect muscle function and strength. Reception of vitamin D additives can improve muscle strength and reduce the risk of falls in the elderly. In athletes, the intake of vitamin D can improve sports results and reduce the risk of injuries.

2. Iron: forms and assimilation

   Iron is necessary for transporting oxygen in the blood and muscles.

   • Iron forms: There are various forms of iron, including hemic and non -meter iron. Hemic iron is contained in animal products and is better absorbed than the non -meter iron that is found in plant products.
   • Iron assimilation: The absorption of iron can be improved by using products rich in vitamin C, and by avoiding the use of products rich in calcium, simultaneously with iron intake. Iron deficiency can lead to fatigue, weakness and a decrease in sports results.

3. Magnesium: role in muscle reduction and restoration

   Magnesium plays an important role in muscle contraction, nervous function and energy metabolism.

   • Role in muscle contraction: Magnesium is necessary for muscle relaxation after contraction. Magnesium deficiency can lead to muscle cramps and cramps.
   • The role in recovery: Magnesium also plays an important role in muscle restoration after training. Taking magnesium additives can reduce muscle pain and accelerate recovery.

4. Zinc: immune function and hormonal balance

   Zinc plays an important role in the immune function, hormonal balance and wound healing.

   • Immune function: Zinc is necessary for the normal operation of the immune system. Zinc deficiency can increase the risk of infections.
   • Hormonal balance: Zinc also plays an important role in hormonal balance, including testosterone synthesis. Zinc deficiency can lead to a decrease in testosterone levels.

Chapter 4: Other additives: new prospects

1. Beta-Alanin: dosage and endurance effect

   Beta-Alanin is an amino acid that increases the level of carnosine in the muscles.

   • Dosage Beta-Alanine: The recommended dose of beta-Alanina is 4-6 grams per day, divided into several doses. Reception of beta-alanine can cause a tingling sensation, which is harmless and usually passes over time.
   • Endurance effect: Studies show that beta-alanine can improve endurance in high-intensity exercises, such as sprint and swimming. Beta-Alanin can also improve strength and muscle mass.

2. Caffeine: optimal dosage and impact on performance

   Caffeine is a stimulant that can improve sports results.

   • Optimal caffeine dosage: The optimal dosage of caffeine is 3-6 mg per kilogram of body weight. Taking too much caffeine can cause side effects, such as anxiety, insomnia and a rapid heartbeat.
   • Impact on performance: Studies show that caffeine can improve endurance, strength and concentration. Caffeine can also reduce the perception of pain and fatigue.

3. Beetroot juice: nitrate content and effect on blood flow

   Beetroot juice is rich in nitrates that can improve blood flow and oxygen delivery to the muscles.

   • Nitrate content: The content of nitrates in beetroot juice can vary depending on the beet and growing variety. It is recommended to use beetroot juice containing at least 300 mg of nitrates.
   • Influence on the bloodstream: Studies show that beet juice can improve endurance and reduce blood pressure. Beetroot juice can also improve cognitive functions.

4. Probiotics: intestinal health and immunity of athletes

   Probiotics are living microorganisms that can benefit the intestinal health.

   • Intestinal health: Probiotics can improve digestion, reduce inflammation and strengthen the immune system. In athletes, probiotics can reduce the risk of upper respiratory tract diseases and improve recovery after training.
   • Immunity of athletes: Intensive training can temporarily suppress the immune system, making athletes more susceptible to infections. The intake of probiotics can help support the immune function and reduce the risk of diseases.

Chapter 5: Personalized food: individual approach

1. Genetic factors: the impact on metabolism and the need for nutrition

   Genetic factors can affect metabolism, assimilation of nutrients and nutrition needs.

   • Influence on metabolism: Genes can affect how quickly a person metabolizes carbohydrates, fats and proteins. Some people can be more sensitive to carbohydrates, while others can be fat.
   • Influence on the absorption of nutrients: Genes can affect how well a person assimilates vitamins, minerals and other nutrients. Some people may need higher doses of certain nutrients.
   • Nutrition needs: Genetic analysis can help determine individual nutritional needs and develop a personalized nutrition plan.

2. Intestinal microbia: health and performance effect

   The intestinal microbia consists of trillions of microorganisms that live in the intestines and play an important role in health and performance.

   • Impact on health: The intestinal microbia affects digestion, immunity and mental health. Intestinal dysbiosis, or violation of the balance of microorganisms, can lead to various health problems.
   • Impact on performance: Studies show that intestinal microbia can affect sports results. Some microorganisms can improve endurance, strength and restoration.
   • Personalization of nutrition: The analysis of the intestinal microbioma can help determine what probiotics and prebiotics are necessary to maintain intestinal health and improve sports results.

3. Real time glucose monitoring: Optimization of energy metabolism

   In real time glucose monitoring allows you to track blood sugar during the day and optimize energy metabolism.

   • Optimization of energy metabolism: In real time glucose monitoring can help determine which products and exercises best support the stable blood sugar level. This can be especially useful for athletes with diabetes or insulin resistance.
   • Personalization of nutrition: Based on the data of glucose monitoring in real time, you can develop a personalized nutrition plan, which will correspond to individual needs and goals.

Chapter 6: Ethical and legal aspects of sports nutrition and dietary supplements

1. Doping: prohibited substances and health risks

   Doping is the use of prohibited substances or methods to improve sports results.

   • Forbidden substances: The list of prohibited substances is constantly updated by the World Anti -Doping Agency (WADA). Athletes should be aware of the list of prohibited substances and avoid the use of additives that may contain prohibited substances.
   • Health risks: Doping can cause serious health problems, including heart disease, stroke, cancer and infertility.

2. Quality and safety of dietary supplements: control and certification

   The quality and safety of dietary supplements can vary depending on the manufacturer and country of origin.

   • Quality control: In some countries, dietary supplements are not subject to strict quality control, such as drugs. This can lead to the fact that dietary supplements will contain impurities that are not compliance with the declared composition or even prohibited substances.
   • Certification: There are various organizations that certify dietary supplements for compliance with quality and safety standards. When choosing dietary supplements, it is recommended to pay attention to the availability of certificates.

3. Marketing and advertising of dietary supplements: reliability and responsibility

   Marketing and advertising of dietary supplements are often exaggerated and are not based on scientific data.

   • Reliability: Athletes should critically evaluate information about dietary supplements and not trust the promises of miraculous results. It is recommended to consult a doctor or nutritionist before using dietary supplements.
   • Responsibility: Dad manufacturers must be responsible for the reliability of information about their products and for the safety of their products.

Chapter 7: Future research areas

1. Nutrigenomy: an individual approach to nutrition based on genetics

   Nrigenomy is a science that studies the interaction between genes and nutrition.

   • Individual approach: Nutrigenomy will allow you to develop personalized nutrition plans, which will correspond to individual genetic characteristics.
   • Food optimization: Nutrigenomy will help optimize nutrition to achieve maximum performance and health.

2. Artificial intelligence and big data analysis: forecasting and optimization

   Artificial intelligence (AI) and large data analysis can be used to predict sports results and optimize nutrition.

   • Forecasting: AI can analyze large volumes of data about athletes, including genetic data, nutrition data, training data and performance data in order to predict future results.
   • Optimization: AI can also be used to optimize nutrition and training based on individual needs and goals.

3. Nanotechnology: development of new nutrient delivery systems

   Nanotechnologies can be used to develop new nutrient delivery systems, which will be more effective and bio -access.

   • Effective delivery: Nanoparticles can be used to protect nutrients from destruction in the stomach and intestines and to deliver them directly to the cells.
   • Improved bioavailability: Nanotechnologies can also improve the bioavailability of nutrients, increasing their absorption by the body.

4. 3D printing food: personalized products and improved taste

   3D-printing foods can be used to create personalized products that will meet individual needs and preferences.

   • Personalization: 3D pure will allow you to create products containing the necessary nutrients in the right proportions.
   • Improved taste: 3D printing can also be used to improve the taste and texture of food.

Chapter 8: Practical recommendations for athletes

1. Assessment of individual nutrition needs: Each athlete needs to evaluate his individual nutrition needs, taking into account the sport, intensity of training, genetic features and other factors.

2. Development of a personalized power plan: Based on the assessment of individual needs, it is necessary to develop a personalized nutrition plan, which will correspond to goals and objectives.

3. The choice of quality products and dietary supplements: When choosing food and dietary supplements, you need to pay attention to the quality and safety of products.

4. Consultations with specialists: Before making changes to the power plan or the beginning of the use of dietary supplements, it is recommended to consult a doctor or nutritionist.

5. Monitoring results and adjustment of the plan: It is necessary to regularly monitor the results and adjust the power plan as necessary.

Chapter 9: Conclusion

Sports nutrition and dietary supplements continue to develop, and new studies are constantly appearing. Athletes need to keep abreast of the latest achievements in this area and put them in practice to achieve maximum performance and health. It is important to remember that an individual approach to nutrition is a key factor in success.

Chapter 10: Glossary

• BCAA: Amino acids with an extensive chain (leucine, isolacin, valin).
• Guy (glycemic index): An indicator characterizing the effect of food on the level of glucose in the blood.
• Bad (biologically active additive): Natural or identical to natural biologically active substances designed for direct intake with food or introduction into food products.
• CARNOSINE: Dipeptide, consisting of amino acids of beta-alanine and histidine.
• Keton bodies: Products of incomplete oxidation of fats.
• Ketogenic diet: A high fat diet and low carbohydrates.
• Microbia: A set of microorganisms that inhabit a certain habitat, for example, intestines.
• Nitrate: Compounds contained in some vegetables, for example, beets.
• Nutrigenomy: Science that studies the interaction between genes and nutrition.
• Probiotics: Living microorganisms that benefit health in sufficient quantities.
• Prebiotics: Substances that serve as food for beneficial bacteria in the intestines.
• Wastein protein: Protein obtained from serum of milk.
• Testosterone: The main male sex hormone.
• WADA (World Anti -Doping Agency): International organization engaged in the fight against doping in sports.

Chapter 11: Useful resources

• World Anti-Doping Agency (WADA): www.wada-am.org
• National Institute of Health US (NIH): www.nih.gov
• Academy of Nutrition and Dietetics (And): www.eatright.org

Chapter 12: List of Literature

(A detailed list of scientific articles and research should be presented here, to which the text of the article refers. The list should be issued in accordance with the generally accepted scientific style, for example, APA or MLA.)

This extended text provides a comprehensive overview of current research in sports nutrition and dietary supplements. Remember to replace the placeholder “Глава 12: Список литературы” with an actual list of relevant academic publications.