Dietary supplements to protect the heart and vessels of athletes

Bades to protect the heart and vessels of athletes: a comprehensive review

I. Introduction: unique cardiovascular requirements of athletes

The cardiovascular system of athletes is subjected to significant loads that exceed those experiencing an average person. Intensive training, often associated with a high level of stress, can lead to adaptive changes in the heart and blood vessels. Although many of these changes are favorable, certain circumstances can increase the risk of developing cardiovascular problems.

A. Physiological adaptation and pathological risks:

«Sports Heart» is a term denoting a set of changes in the heart arising from regular training. These changes may include an increase in the size of the heart (especially the left ventricle), a decrease in heart rate at rest and an increase in shock volume. These adaptations allow the heart to more effectively pump blood to the working muscles. However, in rare cases, these adaptations can be excessive or unfavorable, increasing the risk:

• Arrhythmias: Irregular heart rhythms caused by changes in the electrical activity of the heart.
• Hypertrophic cardiomyopathy (GKMP): Thickening of the heart muscle, which can complicate the outflow of blood and lead to sudden heart death.
• Dysplasia/arrhythmogenic cardiomyopathy of the right ventricle (DKSH): Replacing normal heart tissue with fat tissue, which disrupts the electrical activity of the heart.
• Corny and heart disease (coronary artery disease): The narrowing of the arteries that supply the heart of the heart, which can lead to angina pectoris (chest pain) or a heart attack.
• Atherosclerosis: The accumulation of plaques in the arteries, which narrows their clearance and increases the risk of cardiovascular diseases.
• Endothelial dysfunction: Violation of the function of the inner shell of blood vessels, which reduces their ability to expand and regulate blood flow.

B. Risk factors for athletes:

Several factors can increase the risk of cardiovascular problems in athletes:

• Genetic predisposition: The presence of a family history of cardiovascular diseases increases the risk.
• Intensity and duration of training: Excessive loads can have a negative effect on the heart.
• Age: The risk of cardiovascular diseases increases with age.
• Floor: Men are at a higher risk of coronary heart disease than women, before the onset of menopause in the latter.
• Diet: Incorrect nutrition, rich in saturated fats and cholesterol, can contribute to the development of atherosclerosis.
• Bad habits: Smoking and alcohol abuse negatively affect the cardiovascular system.
• Doping use: Some doping drugs, such as anabolic steroids, can significantly increase the risk of cardiovascular diseases.
• Microelements deficiency: The lack of certain vitamins and minerals can disrupt the function of the heart and blood vessels.
• Inflammation: Chronic inflammation caused by intensive training can contribute to the development of cardiovascular diseases.

IN. The role of dietary supplements in the prevention and support:

In the context of the above risks and requirements, dietary supplements (biologically active additives) can play a role in maintaining the health of the heart and blood vessels among athletes. It is important to emphasize that dietary supplements are not a replacement for a healthy lifestyle, including a balanced diet and regular medical examinations. However, certain additives can help:

• Optimize the function of the endothelium.
• Reduce inflammation.
• Maintain a healthy level of cholesterol.
• Regulate blood pressure.
• Provide the necessary trace elements.
• Improve antioxidant protection.

II. Key dietary supplements for the health of the heart and vessels of athletes:

A. Omega-3 fatty acids (fish oil, croil oil):

1. The mechanism of action:
   • Reducing the level of triglycerides: Omega-3 fatty acids, especially EPA (eicosapentaenoic acid) and DHA (preshase acid), reduce the production of triglycerides in the liver.
   • Reducing inflammation: EPA and DHA are the predecessors of anti -inflammatory eicosanoids. They suppress the synthesis of pro-inflammatory cytokines, such as TNF-ALPHA and IL-1Beta.
   • Improving the function of the endothelium: Omega-3 fatty acids increase the production of nitrogen oxide (No), which helps to expand blood vessels and improve blood flow.
   • Reduced blood pressure: Omega-3 fatty acids can have a small hypotensive effect, especially in people with high blood pressure.
   • Antiarrhythmic action: Omega-3 fatty acids can stabilize the electrical activity of the heart and reduce the risk of arrhythmias.
2. Evidence base: Numerous studies have shown that the consumption of omega-3 fatty acids is associated with a decrease in the risk of cardiovascular diseases, including myocardial infarction and stroke. Studies on athletes showed that omega-3 fatty acids can improve the function of the endothelium and reduce inflammation after intense training.
3. Dosage: The recommended dose is from 1 to 3 grams EPA and DHA per day. Athletes undergoing intensive training may require a higher dose. It is important to choose high -quality additives that have undergone cleaning of heavy metals and other pollutants.
4. Forms: Fish oil (in capsules or liquid forms) and krill oil are the main sources of omega-3 fatty acids. Crile oil contains omega-3 in the form of phospholipids, which can improve their absorption.
5. Side effects: In high doses of omega-3, fatty acids can cause stomach disorder, diarrhea and increase the risk of bleeding.

B. Coenzim Q10 (COQ10):

1. The mechanism of action:
   • Antioxidant Protection: COQ10 is a powerful antioxidant that protects cells from damage by free radicals. It is especially important for protecting mitochondria, «energy stations» of cells, from oxidative stress.
   • Participation in the production of energy: COQ10 plays a key role in the electron transfer chain in mitochondria, a process that generates energy in the form of ATP (adenosine triphosphate).
   • Improving the function of the endothelium: COQ10 can improve the function of the endothelium and increase the production of nitrogen oxide.
   • Support of the heart muscle: COQ10 is necessary for the normal function of the heart muscle and can improve the contractility of the heart.
2. Evidence base: Studies have shown that COQ10 can be useful for the treatment of heart failure, hypertension and other cardiovascular diseases. It can also improve physical performance and reduce fatigue in athletes.
3. Dosage: The recommended dose is from 100 to 300 mg per day. Athletes undergoing intensive training may require a higher dose.
4. Forms: COQ10 is available in two forms: Kilikhinon and Kilikhinol. Kilikhinol is a more active form and is easier to absorb by the body.
5. Side effects: CoQ10 is usually well tolerated. In rare cases, it can cause stomach disorder, nausea and headache.

IN. L-arginine:

1. The mechanism of action:
   • The predecessor of nitrogen oxide (no): L-Arginine is an amino acid, which is the predecessor of nitrogen oxide (NO). NO is a powerful vasodilator that expands blood vessels and improves blood flow.
   • Improving the function of the endothelium: L-arginine helps to improve the function of the endothelium and increase the production of NO.
   • Reduced blood pressure: L-Arginine can have a small hypotensive effect.
   • Improving physical performance: L-Arginine can improve physical performance, increasing the flow of blood to the muscles and improving the delivery of oxygen and nutrients.
2. Evidence base: Studies have shown that L-arginine can be useful for the treatment of hypertension, angina pectoris and other cardiovascular diseases. It can also improve physical performance in athletes, especially in sports that require endurance.
3. Dosage: The recommended dose is from 3 to 6 grams per day, divided into several doses.
4. Forms: L-Arginine is available in the form of powder, capsules and tablets.
5. Side effects: In high doses, L-Arginine can cause stomach disorder, diarrhea and nausea. He can also interact with some drugs.

G. Vitamin D:

1. The mechanism of action:
   • Regulation of blood pressure: Vitamin D plays a role in the regulation of blood pressure, affecting the renin-angiotensin-aldosterone system (RAAS).
   • Improving the function of the endothelium: Vitamin D can improve the function of the endothelium and reduce the risk of atherosclerosis.
   • Reducing inflammation: Vitamin D has anti -inflammatory properties.
   • Bones’ health support: Vitamin D is necessary for the health of bones and the prevention of osteoporosis, which is especially important for athletes subjected to high loads on the skeleton.
2. Evidence base: Studies have shown that vitamin D deficiency is associated with an increased risk of cardiovascular diseases, including hypertension, stroke and myocardial infarction. In athletes, vitamin D deficiency can negatively affect physical performance and restoration after training.
3. Dosage: The recommended dose is from 2000 to 5000 IU per day, depending on the level of vitamin D in the blood. It is important to take a blood test to determine your vitamin D level and choose the optimal dose.
4. Forms: Vitamin D is available in two forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholecalciferol). Vitamin D3 is more effective for increasing the level of vitamin D in the blood.
5. Side effects: In high doses, vitamin D can cause hypercalcemia (increased level of calcium in the blood), which can lead to nausea, vomiting, weakness and damage to the kidneys.

D to Magnesium:

1. The mechanism of action:
   • Cardiac regulation: Magnesium plays an important role in the regulation of the heart rhythm and the prevention of arrhythmias.
   • Reduced blood pressure: Magnesium can have a small hypotensive effect, relaxing blood vessels.
   • Improving the function of the endothelium: Magnesium can improve endothelium function and reduce the risk of atherosclerosis.
   • Regulation of blood glucose levels: Magnesium plays a role in regulating the level of glucose in the blood and increasing sensitivity to insulin.
   • Reducing inflammation: Magnesium has anti -inflammatory properties.
2. Evidence base: Studies have shown that magnesium deficiency is associated with an increased risk of cardiovascular diseases, including hypertension, arrhythmias and heart failure. In athletes, magnesium deficiency can lead to muscle cramps, fatigue and a decrease in physical performance.
3. Dosage: The recommended dose is from 200 to 400 mg per day. Athletes undergoing intensive training may require a higher dose.
4. Forms: Magnesium is available in various forms, including magnesium citrate, magnesium glycinate, magnesium oxide and magnesium chloride. Magnesium citrate and glycinate are better absorbed by the body than magnesium oxide.
5. Side effects: In high doses, magnesium can cause diarrhea.

It Resveratrol:

1. The mechanism of action:
   • Antioxidant Protection: Resveratrol is a powerful antioxidant that protects cells from damage by free radicals.
   • Improving the function of the endothelium: Resveratrol can improve endothelium function and increase the production of nitrogen oxide.
   • Reduced blood pressure: Resveratrol can have a slight hypotensive effect.
   • Reducing inflammation: Resveratrol has anti -inflammatory properties.
   • Anti -aggregate action: Resveratrol can prevent blood clots, reducing platelet aggregation.
2. Evidence base: Studies have shown that resveratrol can be useful for the prevention of cardiovascular diseases, including atherosclerosis, hypertension and coronary heart disease. It can also improve physical performance in athletes.
3. Dosage: The recommended dose is from 150 to 500 mg per day.
4. Sources: Resveratrol is contained in red wine, grapes, berries and arahis. It is also available in the form of dietary supplements.
5. Side effects: Resveratrol is usually well tolerated. In rare cases, it can cause stomach disorder.

J. Garlic (allicin):

1. The mechanism of action:
   • Reduced blood pressure: Allicine, the active substance of garlic, can relax blood vessels and reduce blood pressure.
   • Close -to -level decrease in cholesterol: Allicine can reduce the level of «bad» cholesterol (LDL) and triglycerides.
   • Anti -aggregate action: Allicine can prevent blood clots, reducing platelet aggregation.
   • Antioxidant Protection: Allicine has antioxidant properties.
   • Reducing inflammation: Allicine has anti -inflammatory properties.
2. Evidence base: Studies have shown that garlic can be useful for the prevention of cardiovascular diseases, including hypertension, atherosclerosis and coronary heart disease.
3. Dosage: It is recommended to use 1-2 cloves of fresh garlic per day or take additives with allicin in accordance with the instructions.
4. Forms: Garlic can be consumed fresh, in the form of powder, capsules or tablets.
5. Side effects: Garlic can cause unpleasant odor from the mouth, heartburn and disorder of the stomach.

WITH. Hawthorn (Crataegus):

1. The mechanism of action:
   • Improving blood circulation: The hawthorn contains flavonoids that expand blood vessels and improve blood circulation, especially in coronary arteries.
   • Strengthening the heart muscle: Hawthorn can strengthen the heart muscle and improve its contractile ability.
   • Reduced blood pressure: Hawthorn can have a small hypotensive effect.
   • Antioxidant Protection: Hawthorn has antioxidant properties.
2. Evidence base: Studies have shown that hawthorn can be useful for treating heart failure, angina pectoris and arrhythmias.
3. Dosage: The dosage depends on the form of release and concentration of active substances. It is necessary to follow the instructions on the package.
4. Forms: Hawthorn is available in the form of tinctures, extracts, capsules and tablets.
5. Side effects: Hawthorn is usually well tolerated. In rare cases, it can cause dizziness and disorder of the stomach.

AND. Potassium:

1. The mechanism of action:

   • Regulation of blood pressure: Potassium helps maintain a healthy balance of sodium and potassium in the body, which is important for regulating blood pressure. Sufficient potassium consumption can reduce blood pressure, especially in people with hypertension.
   • Maintaining heart rhythm: Potassium plays a key role in the electrical activity of the heart, providing a normal heart rhythm. Potassium deficiency can lead to arrhythmias.
   • Muscle function: Potassium is necessary for the normal function of muscles, including the heart muscle.
   • Water balance: Potassium is involved in maintaining the water balance in the body.

2. Evidence base: Studies show that insufficient potassium consumption is associated with an increased risk of hypertension, stroke and other cardiovascular diseases. In athletes, potassium deficiency can lead to muscle cramps, fatigue and a decrease in physical performance.

3. Dosage: The recommended daily potassium dose is about 3500-4700 mg. Athletes, especially those who intensively train and lose potassium with later, may require more potassium.

4. Sources: Potassium is found in many products, including bananas, avocados, potatoes, spinach, tomatoes and legumes. Potassium is also available in the form of dietary supplements, for example, potassium citrate or potassium chloride.

5. Side effects: Too high potassium consumption can lead to hyperkalemia, which can cause arrhythmias and other serious heart problems. It is important not to exceed the recommended dose and consult a doctor, especially if there are diseases of the kidneys or when taking drugs affecting potassium levels.

III. Practical recommendations for the use of dietary supplements for athletes:

A. Consultation with a doctor:

Before taking any dietary supplements, it is necessary to consult a doctor or a sports nutritionist. The doctor will be able to evaluate the athlete’s health, identify possible contraindications and choose the optimal dosage and additives. It is especially important to consult a doctor if the athlete has any chronic diseases or he takes medication.

B. The choice of quality products:

It is important to choose dietary supplements from reliable manufacturers that guarantee the quality and cleanliness of their products. Attention should be paid to the availability of quality certificates and the results of independent laboratory tests. Products with a high content of artificial dyes, flavors and preservatives should also be avoided.

IN. Individual approach:

The needs for dietary supplements may vary depending on the sport, intensity of training, age, gender and individual characteristics of the athlete’s body. It is necessary to select additives taking into account these factors and monitor the reaction of the body to the reception of additives.

G. Proper nutrition and lifestyle:

Bades are not a replacement for a healthy lifestyle. It is necessary to adhere to a balanced diet rich in fruits, vegetables, whole grain products and low -fat sources of protein. It is also important to get enough sleep, avoid stress and abandon bad habits.

D to Health monitoring:

Regular medical examinations and control of indicators of the cardiovascular system are necessary for the timely detection and preventing possible problems. It is important to monitor the level of blood pressure, cholesterol, triglycerides and other important indicators.

It Interaction with drugs:

Some dietary supplements can interact with medicines, which can lead to undesirable consequences. It is necessary to inform the doctor about all the additives accepted in order to avoid possible interactions.

IV. Additional aspects:

A. The role of antioxidants:

Oxidative stress that occurs as a result of intense training can damage the cells of the heart and blood vessels. Antioxidants, such as vitamin C, vitamin E, selenium and coenzyme Q10, can help protect the cells from damage to free radicals.

B. Maintaining water balance:

Dehydration can increase the load on the heart and worsen blood circulation. It is important to use a sufficient amount of liquid, especially during and after training.

IN. The role of the diet:

A diet rich in saturated fats and cholesterol can contribute to the development of atherosclerosis. It is necessary to limit the consumption of these substances and increase the consumption of unsaturated fats, such as omega-3 fatty acids.

G. Stress management:

Chronic stress can negatively affect the cardiovascular system. It is necessary to learn how to manage stress using relaxation techniques, meditation or other methods.

D to Dream:

The lack of sleep can increase the risk of cardiovascular diseases. It is necessary to sleep at least 7-8 hours a day.

V. Conclusion: a responsible approach to the use of dietary supplements

The use of dietary supplements to protect the heart and blood vessels of athletes can be a useful addition to a healthy lifestyle, but requires a responsible approach and consultation with a doctor. It is important to remember that dietary supplements are not panacea and cannot replace proper nutrition, regular training and a healthy lifestyle. With proper use, dietary supplements can help athletes support the health of the cardiovascular system and improve their sporting results. However, it is important to remember possible risks and side effects and not exceed the recommended doses.