New dietary supplements in the sports nutrition market: is it worth it to try

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New dietary supplements in the sports nutrition market: is it worth it to try

Part 1: The growing world of sports additives

The world of sports nutrition is constantly changing, flooding with new biologically active additives (dietary supplements) with promises to increase productivity, improve restoration and optimize the composition of the body. The desire for superiority in sports and improving overall well -being leads to a tireless search for a “magic pill”, and dietary supplement manufacturers are trying to satisfy this demand. However, before investing money and hopes in new -fangled supplements, it is important to carefully evaluate their effectiveness, safety and scientific rationale. The market is saturated with both proven additives, and new, often insufficiently studied compounds, which makes the choice difficult for consumers.

1.1 Classification of dietary supplements for sports

Before discussing new additives, you need to understand the existing classification. The dietary supplement for sports can be divided into several categories based on their alleged action:

• Improving performance: This includes additives aimed at increasing strength, endurance, speed and power. Examples: creatine, beta-alanine, caffeine.
• Acceleration of recovery: Addresses designed to reduce muscle pain, inflammation and accelerate the recovery process after training. Examples: BCAA, glutamine, omega-3 fatty acids.
• Weight management: Additives to reduce weight, increase muscle mass or improve the composition of the body. Examples: protein, l-carnitine, thermogenic.
• Health support: Vitamins, minerals and other additives aimed at maintaining the general health and well -being of the athlete. Examples: multivitamins, vitamin D, magnesium.

1.2 Factors affecting the effectiveness of dietary supplements

The effectiveness of any additive depends on many factors, including:

• Genetics: Individual genetic features can affect the body’s reaction to certain additives.
• Training mode: The effectiveness of the additive can depend on the type, intensity and volume of training.
• Nutrition: Additives are most effective subject to a balanced diet.
• Dosage: The correct dosage is critical to achieve the desired effect.
• Reception time: The time of receiving additive regarding training or eating can affect its absorption and effectiveness.
• Quality product: The quality and purity of ingredients in addition can vary significantly between different manufacturers.
• Combination with other additives: The interaction between various additives can affect their effectiveness and safety.

1.3 Bad market regulation

It is important to understand that the regulation of the market of dietary supplements varies in different countries. In many countries, dietary supplements are not subject to the same strict test as drugs. This means that manufacturers are not required to prove the efficiency or safety of their products before they are putting on the market. Therefore, consumers need to be careful and carefully study information about the addition before its use.

Part 2: New dietary supplements in the sports arena: review and analysis

In recent years, several new dietary supplements have appeared in the sports nutrition market that cause interest and disputes. Consider some of them in more detail:

2.1 Glycerol Monosarate (GMS)

• What is this: Glycerol Monostorata is a complex ether of glycerin and stearic acid. In sports nutrition, it is used as a hydrating agent.
• The mechanism of action: GMS increases the concentration of fluid in the body, improving hydration and increasing endurance. It can also increase the volume of blood and contribute to the “pumping” during training.
• Scientific data: GMS research is limited. Some studies show that it can improve endurance and reduce the heart rhythm during exercises. However, additional studies are needed to confirm these results and determine the optimal dosage.
• Risks and side effects: GMS can cause stomach disorder, bloating and diarrhea, especially with high doses.
• Is it worth it to try: If you are engaged in endurance sports and experience hydration problems, GMS can be useful. However, start with a small dose and follow the reaction of your body.

2.2 Teakrine (Theacrine)

• What is this: Teacrin is an alkaloid, structurally similar to caffeine. It is contained in the tea plant Camellia Assamica Var. Kucha.
• The mechanism of action: Teacrin stimulates the central nervous system, increasing energy, improving mood and increasing concentration. Unlike caffeine, Teacrin is not addictive and sharp jumps in energy and subsequent “decline”.
• Scientific data: Teacrin studies show that it can improve cognitive functions, increase physical performance and reduce the feeling of fatigue. However, additional studies are needed to determine the long -term effects and optimal dosage.
• Risks and side effects: Teacrin is usually well tolerated, but in some people it can cause insomnia, anxiety and headache.
• Is it worth it to try: If you are looking for an alternative to caffeine with a softer and long -lasting effect, those anakrin can be a good option.

2.3 Astragalus Membranaceus (Astragalus Mambranaceus)

• What is this: Astragalus Membranaceus is a plant used in traditional Chinese medicine.
• The mechanism of action: Astragalus has antioxidant, anti -inflammatory and immunomodulating properties. In sports, it is used to improve recovery after training, strengthen immunity and protection against oxidative stress.
• Scientific data: Studies of the astragalus show that it can improve the immune function, reduce inflammation and increase endurance. However, additional studies are necessary, specially oriented towards athletes.
• Risks and side effects: Astragalus is usually well tolerated, but can cause allergic reactions in some people. He can also interact with some drugs.
• Is it worth it to try: If you often get sick or experience severe fatigue after training, the astragalus can help improve restoration and strengthen immunity.

2.4 Hydrolyzed Collagen

• What is this: A hydrolyzed collagen is a form of collagen, which was split into smaller peptides, which facilitates its absorption.
• The mechanism of action: Collagen is the main structural protein in connective tissue, such as joints, ligaments and tendons. Hydrolyzed collagen can help strengthen joints, reduce pain and improve mobility. It can also help restore muscles after training.
• Scientific data: Studies of hydrolyzed collagen show that it can reduce joint pain, improve their function and increase muscle.
• Risks and side effects: Hydrolyzed collagen is usually well tolerated, but can cause stomach disorder in some people.
• Is it worth it to try: If you experience joint pain or want to improve recovery after training, a hydrolyzed collagen can be useful.

2.5 phospatidnaya acid (Phsphatidic ACID)

• What is this: Phosphatic acid is phospholipid, which plays an important role in cell alarm.
• The mechanism of action: It is assumed that phosphatic acid activates MTOR (micamycin target in mammals), a key regulator of protein synthesis and muscle growth.
• Scientific data: Several studies have shown that phosphatic acid can help increase muscle mass and strength in combination with burial training. However, more large -scale and long -term studies are needed to confirm these results.
• Risks and side effects: Phosphatic acid is considered relatively safe, but potential long -term effects are still studied. Some people may have digestive disorders.
• Is it worth it to try: If you are an experienced athlete, striving for the maximum increase in muscle mass, phosphatic acid can be considered, but taking into account the existing scientific data and potential risks.

2.6 Ursolic acid (URSOLIC ACID)

• What is this: Ursolic acid is a triterpenoid contained in the peel of apples, rosemary and other plants.
• The mechanism of action: It is assumed that ursholic acid has anabolic, anti -aatabolic and antioxidant properties. It can help increase muscle mass, a decrease in adipose tissue and improve insulin sensitivity.
• Scientific data: Animal studies have shown promising results, but studies in public are limited. Some studies have shown that ursholic acid can improve the composition of the body, but more large -scale and well -controlled tests are needed.
• Risks and side effects: Ursolic acid is considered relatively safe, but potential long -term effects on people are not completely studied.
• Is it worth it to try: Despite the promising results of animal studies, there is not enough data for an unambiguous recommendation of ursholic acid. Additional studies are required in humans.

2.7 Epicatechin (Epicatechin)

• What is this: Epicatechin is flavonol contained in cocoa beans, green tea and some other plants.
• The mechanism of action: It is assumed that Epicatechin increases the level of forcolostatin, which, in turn, inhibits myostatin – a protein that limits muscle growth.
• Scientific data: Some studies have shown that epicatechin can help increase muscle mass and strength. However, the results are ambiguous, and additional studies are needed.
• Risks and side effects: Epicatechin is considered relatively safe, but potential long -term effects are not completely studied.
• Is it worth it to try: Epicatechin can be considered as an additive to increase muscle mass, but taking into account the existing scientific data and potential risks. It is important to choose products containing high -quality epicatechin.

2.8 Melanotan II (Melanothan II)

• What is this: Melanotan II (MT-II) is a synthetic peptide that imitates the effect of melanocortin hormones that stimulate the production of melanin, pigment responsible for the tan of the skin.
• The mechanism of action: MT-II is associated with melanocortin receptors, increasing the production of melanin and promoting skin tan. He can also suppress appetite and increase libido.
• Scientific data: The use of MT-II is mainly based on personal reviews and anecdotal data. Serious scientific research is limited, and long -term effects are unknown.
• Risks and side effects: MT-II can cause various side effects, including nausea, redness of the face, a change in skin pigmentation, increased libido, depression and potentially dangerous changes in blood pressure. He can also interact with other drugs.
• Is it worth it to try: Using MT-II Not recommended. Risks outweigh potential advantages, especially considering the lack of sufficient scientific data on its safety and efficiency. In addition, the acquisition and use of MT-II may be illegal in some countries.

2.9 SARM (selective modulators of androgen receptors)

• What is this: SARM is a class of synthetic drugs that are associated with androgenic receptors in the body, like anabolic steroids, but with the alleged more selective effect, that is, with fewer side effects.
• The mechanism of action: SARM is aimed at androgenic receptors in muscles and bones, stimulating muscle growth and an increase in bone density.
• Scientific data: Although SARM can help increase muscle mass and strength, their long -term effects on health are not sufficiently studied. In addition, many SARM sold in the market did not pass proper clinical trials.
• Risks and side effects: SARM can cause various side effects, including suppression of natural testosterone production, cholesterol disorders, liver damage, heart problems and infertility.
• Is it worth it to try: Using SARM Not recommended. Health risks are too great, especially given the lack of sufficient scientific data on their safety and long -term effects. In addition, SARM is prohibited by many sports organizations and anti -doping agencies.

2.10 Energy (ECDYREON)

• What is this: Eccadisterone is a steroid hormone contained in some plants and insects.
• The mechanism of action: It is assumed that eccadisterone has anabolic properties, contributing to an increase in muscle mass and strength.
• Scientific data: Some studies on animals and small studies in humans have shown that eccadisterone can increase protein synthesis and contribute to muscle growth. However, the results are ambiguous, and more large -scale and well -controlled studies are needed.
• Risks and side effects: Eccadisterone is considered relatively safe, but potential long -term effects are not fully studied.
• Is it worth it to try: Eccadisterone can be considered as an additive to increase muscle mass, but taking into account the existing scientific data and potential risks. It is important to choose products containing high -quality ecdisteros.

Part 3: Criteria for choosing dietary supplements: how to make a conscious choice

Given the diversity and uncertainty in the market of sports additives, it is necessary to be guided by certain principles when choosing dietary supplements.

3.1 Assessment of the scientific base

• Look for research: Before you try a new supplement, look for scientific research published in reviewed magazines. Pay attention to the sample size, methodology and research results.
• Pay attention to the sources: Check who conducted research and financed them. Studies financed by manufacturers of additives can be biased.
• Do not trust advertising: Avoid blindly following advertising promises. Marketing statements are often exaggerated and not supported by scientific data.
• Remember the cross research: Pay attention to meta analyzes and systematic reviews that combine the results of several studies. They give a more reliable assessment of the effectiveness of the additive.

3.2 security assessment

• Check the list of ingredients: Make sure you know all the ingredients in the addition and understand their action. Look for the ingredients with proven security.
• Pay attention to the dosage: Follow the recommended dosage and do not exceed it.
• Consult a doctor: It is especially important to consult a doctor if you have any diseases or you take medications.
• Start with a small dose: If you try a new supplement, start with a small dose and follow the reaction of your body.
• Report side effects: If you experience any side effects, stop using the additive and consult a doctor.

3.3 Choosing a reliable manufacturer

• Look for certification of third -party organizations: Some organizations, such as NSF International and Informed-Choice, conduct independent testing additives for compliance with the declared composition and the absence of prohibited substances.
• Check the reviews: Read the reviews of other consumers about the addition and manufacturer.
• Pay attention to the reputation of the manufacturer: Choose manufacturers with a good reputation and many years of experience in the market.
• Check the availability of information about the manufacturer: On the packaging of the product, the manufacturer’s contact information (address, phone, e -mail) should be indicated.

3.4 awareness of goals

• Define your goals: Before buying an additive, determine what you want to achieve with its help.
• Be realistic: Do not expect that the supplement will do all the work for you. Additives should be used in combination with a balanced diet and the correct training regime.
• Remember the individual features: What works for one person may not work for another.

3.5 Risk and benefit assessment

• Compare potential benefits with potential risks: Before making a decision on the use of the additive, weigh all the pros and cons.
• Consider your individual situation: Risk and benefit can vary depending on your age, health, training regime and other factors.
• Make a balanced solution: Based on available information, make a balanced decision about whether to try a new supplement.

Part 4: Alternative approaches to improving sports results

Before relying exclusively on dietary supplements, it is important to consider alternative, more fundamental approaches to improving sports results. Often, the optimization of these factors gives more significant results than the use of new -fangled additives.

4.1 Nutrition optimization

• Balanced diet: The basis of sports nutrition should be a balanced diet rich in whole foods, such as fruits, vegetables, whole grain products, lean meat and fish.
• Sufficient amount of protein: Protein is necessary for the restoration and growth of muscles. Athletes need more protein than people leading a sedentary lifestyle.
• Correct carbohydrates: Carbohydrates are the main source of energy for training. Choose complex carbohydrates, such as whole grain products and vegetables.
• Healthy fats: Healthy fats are necessary for hormonal function and overall health. Include products rich in omega-3 fatty acids in your diet, such as fish, nuts and seeds.
• Hydration: Maintaining sufficient hydration is critical of performance and recovery.

4.2 Optimization of the training regime

• Proper planning: Develop a training plan, taking into account your goals, level of physical training and recovery time.
• Variety: Include various types of exercises in your training mode to develop different muscle groups and prevent overtraining.
• Progressive overload: Gradually increase the intensity, volume or frequency of training to stimulate muscle growth and improve physical shape.
• Rest and recovery: Protise enough time for rest and restoration to avoid overtraining and injuries.

4.3 Sleep optimization

• Sufficient amount of sleep: Athletes need 7-9 hours of sleep per day for optimal restoration and performance.
• Regular sleep mode: Try to go to bed and wake up at the same time every day, even on weekends.
• Create comfortable sleeping conditions: Provide a dark, quiet and cool sleep room.
• Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.

4.4 Stress management

• Find the ways to reduce stress: Do yoga, meditation or other relaxing techniques.
• Devote time to rest and hobbies: We regularly do what you like to relieve stress and improve your mood.
• Seek for help, if necessary: Feel free to seek help from a psychologist or a psychotherapist if you experience severe stress.

4.5 Work with professionals

• Coach: A qualified coach can develop an individual training plan and help you achieve your goals.
• Nutritionist: A nutritionist can draw up an individual nutrition plan that takes into account your needs and goals.
• Doctor: The doctor can evaluate your health and give recommendations on the safe use of sports additives.

Part 5: Final recommendations

In conclusion, it is worth emphasizing that the world of sports dietary supplements is constantly changing, and new products appear in the market with enviable regularity. Before you try a new supplement, conduct a thorough study, evaluate the scientific base, evaluate safety and consult your doctor. Remember that there is no “magic pill” to achieve sports results. The best results are achieved thanks to a balanced diet, a proper training regime, sufficient sleep and stress management. Bad can be a useful addition to these fundamental factors, but they should not be the only or main means of achieving your goals. Always choose reliable manufacturers and listen to your body. Be informed, be careful and achieve your goals safely and efficiently.