Natural dietary supplement to improve sports indicators - Yes Global продукция

Natural dietary supplement to improve sports indicators: a comprehensive guide

Section 1: Understanding the physiology of sports and the need for support

1.1. Energy systems in sports:

Physical activity requires energy that the body receives from various sources that activate depending on the intensity and duration of the load. Understanding these energy systems is critical of the choice of suitable dietary supplements that optimize their functioning.

Phospagagena system (creatine phosphate system): This is a system of immediate energy that uses creative phosphate reserves for rapid recovery of ATP (adenosine triphosphate), the main “fuel” for muscle contractions. It dominates with short, explosive efforts, such as sprint or weight lifting. Creatine, as an additive, directly affects this system.
Glycolytic system (anaerobic glycolis): This system uses glucose (sugar) to produce ATP without oxygen. It provides energy with intensive loads of average duration, for example, running 400 meters or multiple approaches in strength training. The formation of lactate (lactic acid) is a by -product of this system, leading to muscle fatigue.
Oxidizing system (aerobic glycolysis and oxidation of fats): This system uses oxygen for the production of ATP from carbohydrates (glycogen) and fats. It is the main system for long -term, moderate loads, such as marathon running or prolonged cycling. The effectiveness of this system is determined by the ability of the body to deliver and use oxygen.

1.2. Metabolic adaptations to training:

Regular training cause complex metabolic adaptations that improve sports indicators. Bades can support these adaptations, but it is important to understand how exactly.

Increase in muscle mass (hypertrophy): Power training stimulates the synthesis of muscle protein, leading to an increase in muscle fibers. Protein and amino acids are key components for this adaptation.
An increase in aerobic power (VO2 MAX): Aerobic training increases the body’s ability to consume and use oxygen. This is due to an increase in blood volume, an improvement in the function of the heart and an increase in the amount of mitochondria in muscle cells (mitochondria – “Energy stations” of cells).
Improving muscle endurance: Training increase the ability of muscles to perform work for a long time, delaying the onset of fatigue. This is due to an increase in glycogen reserves, an improvement in the oxidative ability of muscles and a decrease in lactate formation.
Improving strength and power: Power training increase the ability of muscles to generate strength and power. This is due to an increase in the size of muscle fibers, an improvement in neuromuscular coordination and an increase in muscle contraction rate.

1.3. The role of inflammation and oxidative stress in restoration:

Intensive training inevitably cause inflammation and oxidative stress, which can slow down the restoration and worsen sports indicators.

Inflammation: This is the body’s natural response to tissue damage caused by training. Chronic inflammation, however, can be counterproductive.
Oxidizing stress: This is an imbalance between the production of free radicals (unstable molecules that damage the cells) and the ability of the body to neutralize them with antioxidants. Intensive training increase the formation of free radicals.

1.4. Individual needs of athletes:

The need for dietary supplements varies depending on the sport, intensity of training, genetic predisposition, age, gender and health status. There is no universal approach.

Sport: Athletes engaged in power sports need more protein and creatine than long -distance runners.
Training intensity: Athletes who train intensively need more antioxidants and electrolytes.
Genetic predisposition: Some people are genetically more susceptible to certain dietary supplements than others.
Age: The needs for nutrients are changing with age.
Floor: Men and women have different needs for nutrients.
Health status: The presence of diseases can affect the need for dietary supplements.

Section 2: Natural dietary supplements to support energy and endurance

2.1. Creatine:

The mechanism of action: Creatine increases the reserves of creatine phosphate in the muscles, which allows you to quickly restore ATP during short, intense loads.
Advantages: Increasing strength and power, increased muscle mass, improvement of results in sprint and weight lifting.
Dosage: Standard dosage: 3-5 grams per day. The loading phase is possible (20 grams per day for 5-7 days), but it is not required.
Safety: Creatine is one of the most studied sports supplements. Safe for most people, but some may have minor side effects, such as water retention.
Forms: Creatine Monohydrate is the most common and affordable form. Other forms (creatine ethyl ether, creatine hydrochloride) do not have proven advantages over monohydrate.

2.2. Caffeine:

The mechanism of action: Caffeine blocks adenosine receptors in the brain, reducing the feeling of fatigue and increasing vigilance. It also stimulates the release of adrenaline, increasing the frequency of heart contractions and blood flow to the muscles.
Advantages: An increase in endurance, a decrease in a sense of fatigue, improvement of concentration, increase strength and power.
Dosage: The dosage varies depending on individual sensitivity. It is usually recommended 1-3 mg per kg of body weight. Start with a low dose to evaluate tolerance.
Safety: Caffeine is safe for most people in moderate doses. Excessive use can lead to insomnia, anxiety, rapid heartbeat and stomach disorder.
Sources: Coffee, tea, energy drinks, guarana, cocoa.

2.3. Beta-Alanine:

The mechanism of action: Beta-Alanin increases the level of carnosine in the muscles. Carnosine is a buffer that helps neutralize lactic acid, delaying muscle fatigue.
Advantages: Improving muscle endurance, increasing strength and power, improving the results in high intensity exercises lasting 1-4 minutes.
Dosage: 4-6 grams per day, divided into several tricks.
Safety: Beta-Alanine is safe for most people. Some may have paresthesia (tingling of the skin), which usually passes in a few minutes.
Synergy: Beta-Alanin is often combined with creatine to enhance the effect.

2.4. L-Carnitin:

The mechanism of action: L-carnitine plays a key role in transporting fatty acids to mitochondria, where they are oxidized for energy production.
Advantages: Imobe endurance improvement, decreased muscle damage, improvement of recovery, possibly an increase in fat oxidation (evidence is contradictory).
Dosage: 1-3 grams per day.
Safety: L-carnitine is safe for most people. Some may have minor side effects, such as stomach disorder.
Forms: L-carnitine, acetyl-L-carnitine (Alcar). Alcar can have a greater effect on the function of the brain.

2.5. Beetroot juice (nitrates):

The mechanism of action: Beetroot juice contains nitrates that are converted into nitrogen oxide in the body. Nitrogen oxide expands blood vessels, improving blood flow to the muscles and reducing oxygen intake during exercises.
Advantages: Improving aerobic endurance, reducing blood pressure, improving the results in cyclic sports (running, swimming, cycling).
Dosage: 5-9 mmol nitrates 2-3 hours before training. This corresponds to approximately 300-500 ml of beet juice.
Safety: Beetroot juice is safe for most people. Some may have a change in urine and stool.
Sources: Beetroot juice, beets, leafy vegetables (spinach, salad).

2.6. Rhodiola pink (Rhodiola rosea):

The mechanism of action: Rhodiola is pink – adaptogen, that is, it helps the body adapt to stress. It improves mental and physical performance, reduces the feeling of fatigue and improves mood.
Advantages: Improving mental and physical performance, reducing a sense of fatigue, improving mood, reducing stress.
Dosage: 200-600 mg per day.
Safety: Rodila Pink is safe for most people. Some may have minor side effects, such as insomnia or irritability.

2.7. Cordyceps (CordyCeps Sinensis):

The mechanism of action: Cordyceps is a fungus, which is believed to improve aerobic endurance, increasing oxygen consumption and reducing fatigue. It can also have antioxidant and anti -inflammatory properties.
Advantages: Improving aerobic endurance, decreased fatigue, possibly improving immune function.
Dosage: 1-3 grams per day.
Safety: Cordyceps is safe for most people. Some may have minor side effects, such as stomach disorder.

Section 3: Natural dietary supplements to support the restoration and growth of muscles

3.1. Protein (protein):

The mechanism of action: Protein is a building material for muscles. It is necessary for the synthesis of muscle protein, which ensures the growth and restoration of muscles after training.
Advantages: Increase in muscle mass, improvement of recovery, decrease in muscle damage, maintaining a feeling of satiety.
Dosage: 1.6-2.2 grams of protein per kg body weight per day for athletes.
Safety: Protein is safe for most people. Excessive use can lead to kidney problems in people with a predisposition to these diseases.
Sources: Animal products (meat, fish, eggs, dairy products), plant products (legumes, nuts, seeds, tofu).
Types of protein: Serum protein (quickly absorbed), casein protein (slowly absorbed), soy protein, rice protein, pea protein.

3.2. Amino acids with an extensive chain (BCAA):

The mechanism of action: BCAA (leucine, isolacin and valin) are irreplaceable amino acids that play an important role in the synthesis of muscle protein and a decrease in muscle destruction. Leucin is the most important amino acid to stimulate muscle protein synthesis.
Advantages: Reducing muscle destruction, improving recovery, possibly a decrease in a sense of fatigue.
Dosage: 5-20 grams per day.
Safety: BCAA is safe for most people.
When to accept: Before, during or after training.

3.3. Glutamine:

The mechanism of action: Glutamin is an amino acid that plays an important role in the immune function, intestinal health and muscle restoration. Intensive training can reduce glutamine in the body.
Advantages: Improving the immune function, improving intestinal health, improving recovery, reducing muscle destruction.
Dosage: 5-15 grams per day.
Safety: Glutamine is safe for most people.

3.4. Tart cherry (Tart Cherry):

The mechanism of action: Tart Vishnya contains antioxidants (anthocyans), which help reduce inflammation and oxidative stress caused by training.
Advantages: Reducing muscle pain, improvement of recovery, improving sleep.
Dosage: 480 mg of anthocyanov per day, which corresponds to approximately 240 ml of cherry juice.
Safety: Tart cherries is safe for most people.

3.5. Curcumin:

The mechanism of action: Kurkumin is an active connection in turmeric, which has powerful anti -inflammatory and antioxidant properties.
Advantages: Reduced muscle pain, improvement of recovery, decrease in inflammation.
Dosage: 500-2000 mg per day. It is important to take curcumin with piperin (contained in black pepper) to improve its absorption.
Safety: Kurkumin is safe for most people.

3.6. Omega-3 fatty acids:

The mechanism of action: Omega-3 fatty acids (EPA and DHA) have anti-inflammatory properties and play an important role in the health of the cardiovascular system, brain and joints.
Advantages: Reducing inflammation, improving the health of the cardiovascular system, improving brain function, decreased muscle pain.
Dosage: 1-3 grams EPA and DHA per day.
Safety: Omega-3 fatty acids are safe for most people.
Sources: Bold fish (salmon, tuna, sardines), linen seed, chia seeds, walnuts, fish oil supplements.

3.7. Magnesium:

The mechanism of action: Magnesium is involved in more than 300 enzymatic reactions in the body, including energy metabolism, protein synthesis and muscle contraction.
Advantages: Improving muscle function, reducing muscle seizures, improving sleep, decreased stress.
Dosage: 400-800 mg per day.
Safety: Magnesium is safe for most people. Excessive use can lead to diarrhea.
Sources: Green sheet vegetables, nuts, seeds, legumes, whole grain products.

Section 4: Natural dietary supplements to support the immune system and overall health

4.1. Vitamin D:

The mechanism of action: Vitamin D plays an important role in the immune function, bone health and muscle function.
Advantages: Improving the immune function, strengthening bones, improving muscle function, reducing the risk of injuries.
Dosage: 1000-5000 IU per day, depending on the level of vitamin D in the blood. It is recommended to take a blood test to determine your level of vitamin D.
Safety: Vitamin D is safe for most people in recommended doses. Excessive use can lead to hypercalcemia (an increased level of calcium in the blood).
Sources: Sunlight, oily fish, egg yolks, enriched products (milk, juices).

4.2. Vitamin C:

The mechanism of action: Vitamin C is a powerful antioxidant that helps protect the cells from damage to free radicals. It also plays an important role in the immune function and the synthesis of collagen.
Advantages: Improving immune function, protection against oxidative stress, improving collagen synthesis (important for joint health and ligaments).
Dosage: 500-2000 mg per day.
Safety: Vitamin C is safe for most people. Excessive use can lead to stomach disorder.
Sources: Citrus fruits, berries, pepper, broccoli.

4.3. Zinc:

The mechanism of action: Zinc plays an important role in immune function, growth and development, wound healing and protein synthesis.
Advantages: Improving the immune function, acceleration of wound healing, maintaining hormonal balance.
Dosage: 15-30 mg per day.
Safety: Zinc is safe for most people in recommended doses. Excessive use can lead to nausea, vomiting and a decrease in immune function.
Sources: Meat, poultry, seafood, nuts, seeds, legumes.

4.4. Probiotics:

The mechanism of action: Probiotics are living microorganisms, which, when used in sufficient quantities, have a beneficial effect on intestinal health. A healthy intestine is important for the immune function, the absorption of nutrients and overall health.
Advantages: Improving intestinal health, improving immune function, improving the absorption of nutrients, reducing the risk of gastrointestinal disorders.
Dosage: Depends on the strain of probiotics. It is recommended to choose probiotics with clinically proven effectiveness.
Safety: Probiotics are safe for most people. Some may have minor side effects, such as bloating or gases.
Sources: Enzymed products (yogurt, kefir, sauerkraut, kimchi), probites additives.

4.5. Adaptogens (ginseng, ashvaganda):

The mechanism of action: Adaptogens are plants that help the body adapt to stress. They improve mental and physical performance, reduce the feeling of fatigue and improve mood.
Advantages: Improving mental and physical performance, reducing a sense of fatigue, improving mood, reducing stress, improving immune function.
Dosage: Depends on the specific adaptogen. It is recommended to start with a low dose and gradually increase it.
Safety: Adaptogens are safe for most people. Some may have minor side effects, such as insomnia or irritability.
Ginseng: Improves mental and physical performance, improves immune function.
Ashwaganda: Reduces stress, improves sleep, improves muscle strength and endurance.

Section 5: Practical recommendations and warnings

5.1. Consultation with a specialist:

Before you start taking any dietary supplements, especially if you have any diseases or you take medicines, you need to consult a doctor or a sports nutritionist. A specialist will help you determine which dietary supplements you need, in what doses and how to take them correctly.

5.2. The choice of high -quality dietary supplements:

Choose dietary supplements from famous and reliable manufacturers who test their products for cleanliness and efficiency. Pay attention to the availability of quality certificates (for example, NSF Certified for Sport, Informed-Sport).

5.3. Assessment of individual tolerance:

Start taking new dose doses to evaluate your individual tolerance. Carefully follow your condition and stop taking it if there are any side effects.

5.4. Rational nutrition and training mode:

Bades are only an addition to a balanced diet and a properly planned training regime. They cannot replace good nutrition and regular training.

5.5. Doping control:

If you are a professional athlete, be sure to check the composition of dietary supplements for prohibited substances. Many dietary supplements may contain substances prohibited by anti -doping organizations. Use specialized resources (for example, Informed-Sport) to check.

5.6. Gradual introduction and cycling:

Do not start taking several new dietary supplements at the same time. Enter them gradually to be able to determine which one has a positive effect, and which does not. Consider the possibility of cycling of dietary supplements to avoid adaptation of the body and reduce effectiveness.

5.7. Bad storage:

Store dietary supplements in accordance with the manufacturer’s instructions. It is usually recommended to store them in a cool, dry and dark place.

5.8. Evaluation of the results:

Keep a diary in which note which dietary supplements you accept, in what doses and what effects you observe. This will help you evaluate which dietary supplements are most effective for you and how they affect your sports indicators.

5.9. Beware of unreasonable promises:

Do not believe an advertisement that promises incredible results without effort. Most dietary supplements have only a moderate effect on sports indicators.

5.10. Knowledge of the fundamentals of legislation:

Study the legislation governing the turnover of dietary supplements in your country. It is important to understand that dietary supplements are not medicines and are not subject to the same strict test as medicines.

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