What dietary supplements to reduce weight to athletes

Posted on by

What dietary supplements to reduce weight to athletes

I. Introduction: specifics of weight loss in athletes

Reducing weight for an athlete is not just a decrease in the figure on the scales. This is a subtle process aimed at optimizing the composition of the body: reducing the percentage of fat while maintaining (or even an increase) of muscle mass. Unlike people who strive simply to reduce weight for aesthetic reasons, the preservation of strength, power, endurance and general performance is crucial for athletes. The use of biologically active additives (dietary supplements) in this situation requires a special approach based on scientific data and individual needs.

II. Key principles of weight loss for athletes

Before considering specific dietary supplements, it is necessary to understand the fundamental principles that underlie effective and safe weight loss for athletes:

  1. Calorie deficiency: This is the basis of any weight loss process. It is necessary to consume less calories than consumed. However, too sharp reduction in calories can lead to loss of muscle mass and a decrease in performance. The optimal deficiency is 300-500 calories per day.
  2. Adequate protein consumption: Protein plays a key role in maintaining muscle mass during weight loss. It is recommended to consume 1.6-2.2 grams of protein per kilogram of body weight.
  3. Power training: Power training stimulates the growth and maintenance of muscle mass, even with calories deficiency. They also increase metabolism alone.
  4. Aerobic training: Aerobic training helps to burn calories and improve the cardiovascular system. However, excessive aerobic loads can lead to overtraining and loss of muscle mass.
  5. Sufficient sleep: Sleep is necessary for the restoration and regeneration of muscles. The lack of sleep can lead to an increase in the level of cortisol, stress hormone, which contributes to the accumulation of fat and loss of muscle mass.
  6. Stress management: Chronic stress can negatively affect the hormonal balance and promote the accumulation of fat, especially in the abdomen.
  7. Individual approach: There is no universal solution for weight loss. Each athlete is unique, and his plan for nutrition and training should be adapted to his individual needs, goals and characteristics of the body.
  8. Consultation with a specialist: It is extremely important to consult with a qualified sports nutritionist or doctor before starting the weight loss program and use any dietary supplements.

III. Classification of dietary supplements for weight loss in athletes

Bades to reduce weight can be classified according to various criteria, including their mechanism of action:

  • Thermogenics: Increase thermogenesis (heat production in the body), which leads to an increase in calorie consumption.
  • Suppliers of appetite: Reduce hunger and help reduce calorie intake.
  • Carbohydrates and fat blockers: Prevent the absorption of carbohydrates and fats from food.
  • Substances that improve metabolism: Accelerating metabolism and contribute to burning fat.
  • Diuretics (diuretics): They contribute to the elimination of fluid from the body, which can lead to temporary weight loss.
  • L-Carnitin: It transports fatty acids to mitochondria, where they are used to produce energy.
  • CLA (conjugated linoleic acid): Presumably contributes to a decrease in fat mass and an increase in muscle mass.
  • Protein: It provides the body with the necessary amount of protein to maintain muscle mass.
  • Amino acid BCAA: Contribute to muscle restoration and prevent their destruction during training.
  • Vitamins and minerals: Support general health and normal functioning of the body during weight loss.

IV. Review of specific dietary supplements to reduce weight among athletes

In this section, we will consider in detail the most popular and scientifically based dietary supplements, which can be useful to athletes striving to reduce weight.

A. Thermogens

Thermogenics are substances that increase body temperature and stimulate metabolism, thereby increasing calorie consumption. It is important to note that many thermogenics contain stimulants, such as caffeine, which can cause side effects, such as anxiety, insomnia and an increase in blood pressure.

  1. Caffeine:

    • The mechanism of action: Caffeine stimulates the central nervous system, increases thermogenesis, improves concentration and reduces the feeling of fatigue.
    • Efficiency: Numerous studies confirm that caffeine can help reduce weight and improve sports results.
    • Dosage: The optimal dosage of caffeine varies depending on individual sensitivity, but usually is 200-400 mg per day.
    • Side effects: Anxiety, insomnia, an increase in blood pressure, rapid heartbeat, stomach disorder.
    • Precautions: Caffeine use before bedtime should be avoided. People with cardiovascular diseases or anxious disorders should consult a doctor before the use of caffeine.

  2. Green tea extract (EGCG):

    • The mechanism of action: EGCG (Epagallocatechin Gallat) is the main antioxidant in green tea. It increases thermogenesis, inhibits the Catechol-o-methyltransferase (COMT) enzyme, which destroys norepinephrine, which leads to an increase in energy consumption.
    • Efficiency: Studies show that EGCG can help reduce weight and improve metabolism.
    • Dosage: The optimal EGCG dosage is 300-400 mg per day.
    • Side effects: Stomach disorder, headache, insomnia (if the extract contains caffeine).
    • Precautions: It should be used with caution to people with liver diseases.

  3. Capsaicin:

    • The mechanism of action: Capsaicin is an active ingredient in chili pepper. It activates TRPV1 receptors, which are involved in the regulation of body temperature and metabolism. Capsaicin can also suppress appetite.
    • Efficiency: Studies show that capsaicin can help reduce weight, increase calories and reduce appetite.
    • Dosage: The optimal dosage of capsaicin varies depending on individual tolerance, but usually 30-120 mg per day.
    • Side effects: Burning in the stomach, diarrhea, nausea.
    • Precautions: It should be used with caution to people with diseases of the gastrointestinal tract.

  4. Yohimbine:

    • The mechanism of action: Yochimbin is an alpha-2 adrenergic shower. It blocks alpha-2 adrenergic receptors that inhibit lipolysis (fat splitting). Thus, yochimbin helps to burn fat, especially in problem areas, such as the stomach and hips.
    • Efficiency: Studies show that yochimbin can help reduce weight and reduce fat mass.
    • Dosage: The optimal dosage of the yochimbin is 0.2 mg per kilogram of body weight.
    • Side effects: Anxiety, insomnia, an increase in blood pressure, a rapid heartbeat, headache.
    • Precautions: You should avoid the use of yocimbine before bedtime. People with cardiovascular diseases, anxious disorders or kidney diseases should consult a doctor before the use of a yochimbin. Attention: Yohimbin is prohibited for sale in many countries!

B. Suppliers of appetite

Suppiters of appetite are substances that reduce hunger and help reduce calorie intake. It is important to note that many suppressors of appetite can cause side effects, such as constipation, nausea and headache.

  1. Glucomanan:

    • The mechanism of action: Glucomannan is a soluble fiber obtained from the root of the cowing plant. It absorbs water in the stomach, forming a gel that increases the feeling of satiety and reduces appetite.
    • Efficiency: Studies show that glucomannan can help reduce weight and improve blood glucose control.
    • Dosage: The optimal dosage of glucomannan is 1-3 grams before meals.
    • Side effects: Bloating, constipation, diarrhea.
    • Precautions: It should be consumed with enough water to avoid constipation. People with diseases of the gastrointestinal tract should consult a doctor before using glucomannan.

  2. 5-HTP (5-hydroxyryptophan):

    • The mechanism of action: 5-HTP is an amino acid that is the predecessor of serotonin, a neurotransmitter who plays a role in the regulation of mood, appetite and sleep. An increase in the level of serotonin can reduce appetite and improve the mood.
    • Efficiency: Some studies show that 5-HTP can help reduce weight and reduce carbohydrate thrust.
    • Dosage: The optimal 5-HTP dosage is 50-300 mg per day.
    • Side effects: Nausea, diarrhea, headache.
    • Precautions: 5-HTP use with antidepressants or other serotonergic drugs should be avoided, as this can lead to serotonin syndrome.

  3. CLA (conjugated linoleic acid):

    • The mechanism of action: Cla is a group of fatty acids that are found in meat and dairy products. It is assumed that CLA helps to reduce fat mass and increase muscle mass, and also improves insulin sensitivity. The mechanism of action CLA has not been fully studied, but it is believed that it affects the metabolism of fats and proteins.
    • Efficiency: CLA research results are contradictory. Some studies show that CLA can help reduce fat mass, but other studies do not confirm this effect.
    • Dosage: The optimal CLA dosage is 3-6 grams per day.
    • Side effects: Disorder of the stomach, nausea, diarrhea.
    • Precautions: It should be used with caution to people with liver diseases.

C. Carbohydrates and fat blockers

Blocks of carbohydrates and fats are substances that prevent the absorption of carbohydrates and fats from food. It is important to note that carbohydrates and fat blockers can cause side effects, such as bloating, diarrhea and flatulence.

  1. Physoolamine (white beans extract):

    • The mechanism of action: Pheseolamine inhibits the enzyme alpha amylase, which breaks down starch into simple sugars. Thus, pheasolamine prevents the absorption of carbohydrates from food.
    • Efficiency: Studies show that phaseolamine can help reduce weight and improve blood glucose control.
    • Dosage: The optimal dosage of phaseolamine is 500-1500 mg before meals.
    • Side effects: Bloating, flatulence, diarrhea.
    • Precautions: It should be used with caution to people with diseases of the gastrointestinal tract.

  2. Hitosan:

    • The mechanism of action: Chitosan is a polysaccharide obtained from crustacean shells. It is associated with fats in the gastrointestinal tract, preventing their absorption.
    • Efficiency: The results of Hitosan’s research are contradictory. Some studies show that chitosan can contribute to a slight weight loss, but other studies do not confirm this effect.
    • Dosage: The optimal dosage of chitosan is 1-3 grams before meals.
    • Side effects: Bloating, constipation, diarrhea.
    • Precautions: People with allergies to crustaceans should avoid the use of chitosan.

D. Substances that improve metabolism

These substances are not so much blocking something as they help the body more effectively expending energy.

  1. L-Carnitin:

    • The mechanism of action: L-carnitine is an amino acid that plays a key role in the transport of fatty acids in mitochondria, where they are used to produce energy.
    • Efficiency: Studies show that L-carnitine can improve sports results, reduce fatigue and promote fat burning. However, the efficiency of L-carnitine in weight loss depends on many factors, including a diet and level of physical activity.
    • Dosage: The optimal dosage of L-carnitine is 1-3 grams per day.
    • Side effects: Disorder of the stomach, nausea, diarrhea.
    • Precautions: It should be used with caution to people with kidney diseases.

  2. Alpha-lipoic acid (ALA):

    • The mechanism of action: ALA is an antioxidant that is involved in the metabolism of glucose and fats. ALA can improve insulin sensitivity, reduce blood glucose and promote fat burning.
    • Efficiency: Studies show that ALA can help reduce weight and improve blood glucose control, especially in people with type 2 diabetes.
    • Dosage: The optimal ALA dosage is 300-600 mg per day.
    • Side effects: Disorder of the stomach, nausea, headache.
    • Precautions: It should be used with caution to people with diabetes, as ALA can reduce the level of glucose in the blood.

E. Important dietary supplement to maintain muscle mass

When weight loss, it is important not only to get rid of fat, but also to maintain muscle mass, especially for athletes.

  1. Protein:

    • The mechanism of action: Protein is necessary for the construction and restoration of muscles. During weight loss, it is important to consume a sufficient amount of protein to prevent muscle loss.
    • Efficiency: Numerous studies confirm that sufficient protein consumption during weight loss helps to preserve muscle mass and increase the feeling of satiety.
    • Dosage: It is recommended to consume 1.6-2.2 grams of protein per kilogram of body weight.
    • Side effects: Rarely, but it is possible to disorder the stomach with excessive consumption.
    • Precautions: It should be used with caution to people with kidney diseases.

  2. BCAA amino acids (leucine, isolacin, valin):

    • The mechanism of action: BCAA are three irreplaceable amino acids that play an important role in restoring muscles and preventing their destruction during training. Leucin is especially important for stimulating muscle protein synthesis.
    • Efficiency: Studies show that BCAA can improve muscle restoration after training, reduce muscle soreness and prevent muscle loss during weight loss.
    • Dosage: The optimal BCAA dosage is 5-10 grams per day.
    • Side effects: Rarely, but it is possible to disorder the stomach with excessive consumption.
    • Precautions: In general, BCAAs are considered safe for most people.

  3. Creatine:

    • The mechanism of action: Creatine increases the reserves of creatine phosphate in the muscles, which provides energy during intense training. Creatine also helps to increase muscle mass and strength.
    • Efficiency: Numerous studies confirm that creatine can improve sports results, increase muscle mass and strength. Creatine can also help maintain muscle mass during weight loss.
    • Dosage: A loading dose of 20 grams per day for 5-7 days is recommended, then a supporting dose of 3-5 grams per day.
    • Side effects: Water delay in the body, stomach disorder.
    • Precautions: It should be used with caution to people with kidney diseases.

F. Vitamins and minerals

The importance of vitamins and minerals is often underestimated, but they play a critical role in maintaining the general health and functioning of the body, especially during weight loss.

  1. Vitamin D:

    • Importance: Vitamin D plays an important role in bone health, immune system and muscle function. Vitamin D deficiency can negatively affect sports results and general health.
    • Dosage: The recommended dosage of vitamin D is 600-2000 IU per day.
    • Sources: Sunlight, oily fish, egg yolks, enriched products.

  2. Calcium:

    • Importance: Calcium is necessary for the health of bones and teeth, as well as for the normal function of muscles and nerves.
    • Dosage: The recommended dosage of calcium is 1000-1200 mg per day.
    • Sources: Dairy products, green leafy vegetables, enriched products.

  3. Magnesium:

    • Importance: Magnesium is involved in more than 300 biochemical reactions in the body, including energy metabolism, function of muscles and nerves. Magnesium deficiency can lead to fatigue, convulsions and other problems.
    • Dosage: The recommended dosage of magnesium is 400-420 mg per day for men and 310-320 mg per day for women.
    • Sources: Green sheet vegetables, nuts, seeds, whole grains.

  4. Iron:

    • Importance: Iron is necessary for the transportation of oxygen in the blood and for the production of energy. Iron deficiency can lead to fatigue, weakness and a decrease in sports results. It is especially important for women athletes.
    • Dosage: The recommended iron dosage is 8 mg per day for men and 18 mg per day for women. Athletes may need more iron.
    • Sources: Red meat, poultry, fish, legumes, green leafy vegetables.

  5. Zinc:

    • Importance: Zinc plays an important role in the immune system, wound healing and protein synthesis. Zinc deficiency can negatively affect sports results and general health.
    • Dosage: The recommended zinc dosage is 11 mg per day for men and 8 mg per day for women.
    • Sources: Meat, poultry, seafood, nuts, seeds.

V. The risks and side effects of dietary supplement

It is important to understand that dietary supplements are not medicines and do not undergo strict quality control, such as drugs. Therefore, there is a risk of acquiring poor -quality or fake products. In addition, many dietary supplements can cause side effects, especially if you use or when interacting with other drugs or dietary supplements improperly.

  • Poor products: Many dietary supplements contain the ingredients that are not indicated on the label, or contain the ingredients in the wrong dosage.
  • Side effects: Many dietary supplements can cause side effects, such as stomach disorder, headache, insomnia, an increase in blood pressure and rapid heartbeat.
  • Interaction with drugs: Many dietary supplements can interact with medicines, which can lead to undesirable side effects.
  • Health problems disguise: Athletes often resort to dietary supplements to hide signs of overtraining or unhealthy nutrition. This can lead to aggravation of the problem.

VI. How to choose the right dietary supplement

When choosing dietary supplements, several factors must be taken into account:

  1. Scientific evidence: Choose dietary supplements whose effectiveness is confirmed by scientific research.
  2. Quality product: Choose dietary supplements from well -known and respected manufacturers who conduct independent testing of their products.
  3. Product composition: Carefully study the composition of the product and make sure that it does not contain the ingredients that you may have allergies or which can interact with other drugs that you take.
  4. Dosage: Follow the instructions for use and do not exceed the recommended dosage.
  5. Consultation with a specialist: Be sure to consult with a qualified sports dietologist or doctor before using any dietary supplements.

VII. Alternative methods of weight loss for athletes

In addition to using dietary supplements, there are other, safer and more effective methods of weight loss for athletes:

  1. Diet optimization: A balanced diet rich in protein, complex carbohydrates and healthy fats is the basis for successful weight loss.
  2. Regular training: The combination of strength and aerobic training helps to burn calories and preserve muscle mass.
  3. Sufficient sleep: Sleep is necessary for the restoration and regeneration of muscles, as well as to maintain normal hormonal balance.
  4. Stress management: Chronic stress can negatively affect the hormonal balance and promote the accumulation of fat.
  5. Keeping a food diary: Keeping a food diary allows you to track the consumption of calories and macronutrients and identify problem areas in a diet.

VIII. Doping and dietary supplement

It is especially important for athletes to remember the risk of prohibited substances into the body through dietary supplements. Many dietary supplements contain ingredients that are prohibited by the World Anti -Doping Agency (WADA). Before using any dietary supplements, it is necessary to make sure that it does not contain prohibited substances. There are online resources and certification programs (for example, Informed-Sport) that help athletes choose diets that do not contain doping.

IX. Ethical considerations

Reducing weight for an athlete should be ethical and should not pose a threat to health. It is unacceptable to use extreme methods of weight loss, such as starvation or dehydration, which can lead to serious health consequences.

X. Individual approach

It is important to remember that there is no universal solution for weight loss. Each athlete is unique, and his plan for nutrition, training and the use of dietary supplements should be adapted to his individual needs, goals and characteristics of the body. Consultation with a qualified sports nutritionist or doctor is mandatory for developing an individual weight loss plan.

XI. Research prospects

Scientific research in the field of dietary supplements is constantly developing to reduce weight. In the future, we can expect new, more effective and safe dietary supplements, as well as more accurate recommendations for their use. It is important to monitor new scientific publications and remain aware of the latest developments in this field.

XII. Legal aspects

The legislation regulating the dietary supplement market is different in different countries. It is important to know and comply with the legislation of your country when acquiring and using dietary supplements. In some countries, certain dietary supplements can be prohibited for sale or demand a doctor’s prescription.

XIII. The role of psychological support

Weight reduction can be a complex and emotionally intense process. It is important to have support from the coach, nutritionist and loved ones. Psychological support can help the athlete cope with stress, maintain motivation and avoid breakdowns.

XIV. Progress monitoring

Regular monitoring of progress is an important part of the weight loss process. It should be regularly weighed, measured the percentage of fat in the body and evaluate sports results. Monitoring of progress allows you to evaluate the effectiveness of the selected approach and make the necessary adjustments.

XV. Possible errors

With weight loss, athletes often make mistakes, such as too sharp contraction of calories, insufficient protein consumption, excessive training and insufficient sleep. It is important to avoid these mistakes so as not to harm health and not reduce sports results.

XVI. The value of proper nutrition

Bades can be useful as an addition to proper nutrition, but they cannot replace it. The basis of successful weight loss is a balanced diet rich in protein, complex carbohydrates and healthy fats. The use of processed products, sugar and trans fats should be avoided.

XVII. Impact on different sports

The efficiency and the need to use dietary supplements to reduce weight may vary depending on the sport. For example, for athletes involved in power sports, it is important to maintain muscle mass, while for athletes involved in endurance sports, the optimization of the composition of the body is important.

XVIII. Problems of gender differences

There are gender differences in metabolism and hormonal background, which can affect the efficiency of weight loss. Women athletes may need more iron and calcium than men-sportsmen. In addition, women are more at risk of developing nutrient deficiency during weight loss.

XIX. The consequences of improper weight loss

Incorrect weight loss can lead to serious health consequences, such as the loss of muscle mass, a decrease in sports results, a menstrual cycle in women, increasing the risk of injuries and diseases. It is important to approach weight loss responsibly and under the control of a specialist.

XX. Conclusion (As indicated in the task, the conclusion is absent. Instead of concluding, this last section is devoted to the generalization of key principles).

Reducing weight for athletes is a complex and multifaceted process that requires an individual approach based on scientific data. Bades can be useful as an addition to proper nutrition and training, but they should not be considered as a panacea. It is important to remember the risks and side effects of dietary supplements and choose products from famous and respected manufacturers. Consultation with a qualified sports dietologist or doctor is mandatory for developing an individual plan of weight loss and choosing suitable dietary supplements. The key principles of successful and safe weight loss for athletes include: calorie deficiency, adequate protein consumption, strength and aerobic training, sufficient sleep, stress management, individual approach and consultation with a specialist. Only subject to these principles can you achieve optimal results and maintain health.

Leave a Reply

Your email address will not be published. Required fields are marked *