Dietary supplement to improve sleep and restore athletes

Section 1: Sleep and recovery in sports — fundamental aspects of performance

A dream, often an underestimated component of the training process, is critical for the physical and mental recovery of the athlete. Its deficiency can significantly reduce performance, increase the risk of injuries and negatively affect general well -being. In the context of intensive training and competitions, the need for a dream of athletes increases significantly, demanding close attention to its quality and duration.

1.1 Physiological processes occurring during sleep:

During sleep, the body goes into the recovery mode in which the following key processes occur:

• Restoration of muscle fibers: The synthesis of the protein necessary for the restoration and growth of muscles reaches the peak during sleep. Growth hormone, playing a key role in this process, is released mainly at night.
• Restoration of glycogen reserves: Glycogen, the main source of energy for muscles, is replenished during sleep, providing readiness for subsequent training.
• Restoration of the nervous system: Sleep allows the nervous system to relax and recover after an intensive load. This is critical of coordination of movements, reaction speed and cognitive functions.
• Memory consolidation: Dream plays an important role in the consolidation of motor memory, allowing athletes to improve their skills and equipment. The information received during training is processed and fixed during sleep.
• Hormonal regulation: Dream affects the production of various hormones, including cortisol (stress hormone), testosterone (anabolic hormone) and melatonin (sleep hormone). Sleeping can lead to hormonal imbalance, which negatively affects restoration and performance.
• Strengthening the immune system: During sleep, the immune system is activated, producing cytokines, which help to fight infections and inflammation. The lack of sleep weakens immunity, making athletes more susceptible to diseases.

1.2 consequences of sleep deficiency for athletes:

The lack of sleep leads to numerous negative consequences that significantly affect sports performance:

• Reducing physical endurance and strength: Fatigue caused by a lack of sleep leads to a decrease in muscle strength, endurance and speed.
• Deterioration of cognitive functions: The lack of sleep negatively affects the concentration of attention, memory, decision -making and reaction speed, which is critical of a successful performance in sports.
• Increased risk of injuries: Fatigue leads to a decrease in coordination of movements and an increase in reaction time, which increases the risk of sports injuries.
• Slow recovery: The lack of sleep prevents the restoration of muscle fibers and glycogen reserves, which slows down progress in training.
• Hormonal imbalance: The lack of sleep leads to an increase in the level of cortisol and a decrease in testosterone levels, which negatively affects the restoration and growth of muscles.
• Weakening of the immune system: The lack of sleep weakens the immune system, making athletes more susceptible to infections.
• Witting mood and motivation: The lack of sleep leads to irritability, anxiety and depression, which reduces motivation for training.
• Increase in inflammation: The lack of sleep helps to increase the level of inflammatory markers in the body, which can lead to chronic diseases and slow down restoration.

1.3 Factors affecting the dream of athletes:

Many factors affect the quality and duration of sleep athletes:

• Intensive training: High physical activity can lead to overwork and impaired sleep.
• Training and competition mode: Frequent crossings, changing time zones and an irregular training schedule can disrupt circus rhythms and lead to insomnia.
• Diet: Improper nutrition, the use of caffeine and alcohol before bedtime can negatively affect the quality of sleep.
• Stress: Psychological stress related to competitions, training and personal problems can lead to insomnia.
• Environment: Noise, light and temperature in the bedroom can affect the quality of sleep.
• Medical conditions: Some medical states, such as sleep apnea, restless legs syndrome and depression, can lead to sleep disturbances.
• Taking drugs: Some drugs can affect sleep.
• Age: With age, the quality and duration of sleep can decrease.
• Genetic predisposition: Some people are genetically predisposed to sleep disturbances.

1.4 Sleep hygiene for athletes:

Compliance with sleep hygiene rules plays an important role in improving the quality and duration of sleep:

• Regular sleep mode: Go to bed and wake up at the same time every day, even on weekends.
• Comfortable bedroom: Provide silence, darkness and coolness in the bedroom.
• Avoid caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
• Limit the use of electronic devices before bedtime: Light from the screens of electronic devices can suppress the production of melatonin.
• Regular physical activity: Regular training can improve sleep, but avoid intensive training immediately before bedtime.
• Relaxing practices before going to bed: Practice relaxing techniques, such as meditation, yoga or warm bath, before bedtime.
• Proper nutrition: Balanced diet and avoiding heavy foods before bedtime can improve sleep.
• Light optimization: In the morning, go to the sunlight to regulate circus rhythms.
• Consult a doctor: If you have problems with sleep, consult a doctor for diagnosis and treatment.

Section 2: Bad to improve sleep — action mechanisms and evidence base

In a situation where compliance with sleep hygiene rules is not enough to achieve optimal recovery, athletes often turn to biologically active additives (Badam). It is important to understand that dietary supplements are not a replacement for a healthy lifestyle and sleep, but can only serve as additional support. The choice of dietary supplements should be based on individual needs, goals and potential risks, taking into account the opinion of a doctor or a sports nutritionist.

2.1 Melatonin:

Melatonin is a hormone that regulates the cycle of sleep and wakefulness. It is produced by pineal gland in response to the darkness and helps to fall asleep.

• The mechanism of action: Melatonin is associated with the receptors in the brain, which leads to a decrease in activity and promotes falling asleep. It can also have antioxidant properties.
• Evidence base: Studies show that melatonin can help athletes suffering from insomnia, especially related to the change of time zones (jetlag) or replaceable work. It can reduce the time of falling asleep, improve sleep quality and reduce fatigue.
• Dosage: It is usually recommended to start with a dose of 0.5-5 mg 30-60 minutes before bedtime. The dosage may vary depending on the individual needs and recommendations of the doctor.
• Side effects: Side effects are possible, such as drowsiness, headache, dizziness and nausea. Melatonin can interact with some drugs, so before use it is necessary to consult a doctor.
• Advantages for athletes: Reducing the time of falling asleep, improving the quality of sleep, adaptation to the change of time zones.

2.2 Magnesium:

Magnesium is an important mineral that is involved in more than 300 biochemical reactions in the body, including the regulation of the nervous system and muscle function.

• The mechanism of action: Magnesium helps to relax the muscles and the nervous system, which contributes to falling asleep. It can also reduce the level of cortisol (stress hormone).
• Evidence base: Studies show that magnesium deficiency can be associated with sleep disorders. Magnesium intake can improve the quality of sleep, especially in people with magnesium deficiency.
• Dosage: It is usually recommended to take 200-400 mg of magnesium before bedtime. There are various forms of magnesium, such as citrate, glycinate and tronate. Magnesium glycinate and tronate are considered more bioavailable and are better tolerated.
• Side effects: In large doses, magnesium can cause diarrhea.
• Advantages for athletes: Relaxation of muscles, improving the quality of sleep, decreased stress, reduction of muscle seizures.

2.3 L-triptophan:

L-tripthophanes is an amino acid that is the precursor of serotonin and melatonin. Serotonin plays an important role in the regulation of mood and sleep, and melatonin in the regulation of the sleep and wakefulness cycle.

• The mechanism of action: L-tripthophanes turns into serotonin and melatonin, which helps to improve mood and sleep.
• Evidence base: Studies show that L-tripthophanes can help improve sleep, especially in people with mild insomnia.
• Dosage: It is usually recommended to take 500-2000 mg L-tripteophan before bedtime.
• Side effects: Side effects are possible, such as nausea, dizziness and drowsiness. L-tripthophanes can interact with some drugs, so before use it is necessary to consult a doctor.
• Advantages for athletes: Improving mood, improving sleep quality, reduction of anxiety.

2.4 5-HTP (5-hydroxyrypthophanes):

5-HTP is an amino acid that is an intermediate product in the metabolism of L-triptophanes and serotonin.

• The mechanism of action: 5-HTP directly turns into serotonin, which can be more effective than taking L-tripthophanes.
• Evidence base: Studies show that 5-HTP can help improve sleep, especially in people with depression and insomnia.
• Dosage: It is usually recommended to take 50-100 mg 5-HTP before bedtime.
• Side effects: Side effects are possible, such as nausea, vomiting and diarrhea. 5-HTP can interact with some drugs, so before use it is necessary to consult a doctor.
• Advantages for athletes: Improving mood, improving sleep quality, reduction of anxiety.

2.5 GABA (gamma-aminobral acid):

GABA is a neurotransmitter that has a brake effect on the nervous system.

• The mechanism of action: The GABA lies with the receptors in the brain, which leads to a decrease in the activity of nerve cells and promotes relaxation.
• Evidence base: Some studies show that GABA can help improve sleep, but additional studies are needed to confirm these results.
• Dosage: It is usually recommended to take 500-1000 mg of the GABA before bedtime.
• Side effects: Side effects are possible, such as drowsiness and dizziness.
• Advantages for athletes: Relaxation, reduction of anxiety, improving sleep.

2.6 Valerian:

Valerian is a herbaceous plant that is traditionally used to improve sleep.

• The mechanism of action: It is believed that Valerian affects the gameck -ergic system, increasing the level of GABA in the brain and contributing to relaxation.
• Evidence base: Some studies show that valerian can help improve sleep, but research results are ambiguous.
• Dosage: It is usually recommended to take 400-900 mg of valerian extract before bedtime.
• Side effects: Side effects are possible, such as drowsiness, headache and stomach disorder.
• Advantages for athletes: Relaxation, improving sleep.

2.7 Chamomile:

Chamomile is a herbaceous plant, which is also traditionally used to improve sleep and relieve anxiety.

• The mechanism of action: Chamomile contains an Apigenin that can contact the receptors in the brain, causing a sedative effect.
• Evidence base: Some studies show that chamomile can help improve sleep and reduce anxiety.
• Dosage: It is usually recommended to drink chamomile tea or take 400-800 mg of chamomile extract before going to bed.
• Side effects: Side effects are possible, such as allergic reactions.
• Advantages for athletes: Relaxation, reduction of anxiety, improving sleep.

2.8 L-theanine:

L-theanine is an amino acid that is contained in tea.

• The mechanism of action: L-theanine can increase the level of GABA and alpha waves in the brain, which helps to relax and improve concentration.
• Evidence base: Studies show that the L-theanine can help reduce anxiety and improve sleep quality.
• Dosage: It is usually recommended to take 100-200 mg of L-theanine before bedtime.
• Side effects: It is usually well tolerated, but in some cases headaches may occur.
• Advantages for athletes: Relaxation, reduction of anxiety, improving concentration, improving sleep.

2.9 Cherry (Tart Cherry Extract):

Cherry extract contains melatonin and antioxidants that can help improve sleep and restore.

• The mechanism of action: Cherry contains melatonin, which regulates the cycle of sleep and wakefulness. Antioxidants can help reduce inflammation caused by training.
• Evidence base: Studies show that cherry extract can help improve sleep and reduce muscle pain after training.
• Dosage: It is usually recommended to take 480 mg of cherry extract before bedtime.
• Side effects: It is usually well tolerated, but in some cases it can cause stomach disorder.
• Advantages for athletes: Improving sleep, decreased muscle pain, acceleration of recovery.

2.10 Combined drugs:

There are combined drugs containing several ingredients such as melatonin, magnesium, valerian and chamomile. These drugs can be more effective than taking individual ingredients, but can also have a greater risk of side effects. It is important to carefully study the composition and dosage of combined drugs and consult a doctor before use.

Section 3: Bad for recovery — support for the body after intense loads

Recovery after training is no less important than training itself. Bades can play an auxiliary role in accelerating recovery, reducing muscle pain and strengthening the immune system.

3.1 Protein:

Protein is necessary for the restoration and growth of muscle fibers. It provides the body with amino acids, which are building blocks for muscles.

• The mechanism of action: Protein amino acids are used to synthesize new muscle proteins and restore damaged tissues.
• Evidence base: Studies show that the use of protein after training helps to restore muscles and increase muscle mass.
• Dosage: It is usually recommended to use 20-40 grams of protein after training. There are various types of protein, such as serum protein, casein and soy protein. Serum protein is the most rapidly digestible and therefore is often recommended after training.
• Advantages for athletes: Muscle restoration, muscle growth, decrease in muscle pain.

3.2 creatine:

Creatine is an amino acid that plays an important role in energy metabolism in the muscles.

• The mechanism of action: Creatine increases the level of phosphocratin in the muscles, which is a source of energy for short -term and intense loads.
• Evidence base: Studies show that creatine can increase strength, power and muscle mass. He can also speed up recovery after training.
• Dosage: It is usually recommended to take 3-5 grams of creatine per day. There are several forms of creatine, such as creatine monohydrate, creatine ethyl ether and creatine hydrochloride. Creatine Monohydrate is the most studied and effective form of creatine.
• Advantages for athletes: Increase in strength, increase in power, increase in muscle mass, acceleration of recovery.

3.3 BCAA (amino acids with an extensive chain):

BCAA is a group of three amino acids: leucine, isolacin and valin. They play an important role in protein synthesis and muscle restoration.

• The mechanism of action: BCAA stimulates protein synthesis and reduce the decay of muscle proteins.
• Evidence base: Studies show that BCAA can reduce muscle pain and accelerate recovery after training.
• Dosage: It is usually recommended to take 5-10 grams of BCAA in front, during or after training.
• Advantages for athletes: Reducing muscle pain, acceleration of recovery, stimulation of protein synthesis.

3.4 glutamine:

Glutamine is an amino acid that plays an important role in the immune system and muscle restoration.

• The mechanism of action: Glutamine is a source of energy for immune cells and helps restore damaged muscle tissue.
• Evidence base: Studies show that glutamine can strengthen the immune system and reduce muscle pain after training.
• Dosage: It is usually recommended to take 5-10 grams of glutamine after training.
• Advantages for athletes: Strengthening the immune system, decreased muscle pain, acceleration of recovery.

3.5 omega-3 fatty acids:

Omega-3 fatty acids are polyunsaturated fats that have anti-inflammatory properties.

• The mechanism of action: Omega-3 fatty acids reduce inflammation in the body, which can accelerate recovery after training.
• Evidence base: Studies show that omega-3 fatty acids can reduce muscle pain and improve recovery after training.
• Dosage: It is usually recommended to take 1-3 grams of omega-3 fatty acids per day.
• Advantages for athletes: Reducing inflammation, decreased muscle pain, improvement of recovery, strengthening the cardiovascular system.

3.6 antioxidants (vitamin C, vitamin E):

Antioxidants help protect the cells from damage by free radicals, which are formed during intense training.

• The mechanism of action: Antioxidants neutralize free radicals, preventing oxidative stress and cell damage.
• Evidence base: Studies show that antioxidants can reduce muscle pain and accelerate recovery after training.
• Dosage: The recommended dosage of vitamin C is 500-1000 mg per day, and vitamin E is 200-400 IU per day.
• Advantages for athletes: Reducing muscle pain, acceleration of recovery, protection of cells from damage.

3.7 electrolytes (sodium, potassium, magnesium, calcium):

Electrolytes are lost with later during training and are necessary to maintain water balance and normal muscle operation.

• The mechanism of action: Electrolytes regulate the water balance, nervous and muscle function.
• Evidence base: Studies show that replenishing electrolytes after training can prevent dehydration and convulsions.
• Dosage: It is recommended to use sports drinks or electrolyte additives after training, especially in hot weather.
• Advantages for athletes: Maintaining water balance, prevention of dehydration, prevention of seizures.

3.8 curcumin:

Kurkumin is an active substance contained in turmeric, which has anti -inflammatory properties.

• The mechanism of action: Kurkumin suppresses inflammatory processes in the body.
• Evidence base: Studies show that curcumin can reduce muscle pain and accelerate recovery after training.
• Dosage: It is usually recommended to take 500-1000 mg of curcumin per day. It is important to use turmeric with piperin (contained in black pepper), which improves its absorption.
• Advantages for athletes: Reduced inflammation, decrease in muscle pain, acceleration of recovery.

Section 4: Safety and effectiveness of dietary supplements — important aspects of choice and application

Before taking any dietary supplements, it is necessary to take into account safety factors and efficiency. Not all dietary supplements are equally useful, and some can be dangerous to health.

4.1 Consultation with a doctor or sports dietologist:

Before taking any dietary supplements, you need to consult a doctor or a sports nutritionist. They can evaluate your individual needs and goals, as well as help choose safe and effective dietary supplements. The doctor can also check whether dietary supplements are interacting with any drugs that you take.

4.2 Choosing reliable manufacturers:

Choose dietary supplements from reliable manufacturers who test their products for cleanliness and safety. Look for products that have certificates of independent organizations such as NSF International or USP. These certificates guarantee that the product contains what is indicated on the label and does not contain harmful pollutants.

4.3 Study of composition and dosage:

Carefully study the composition and dosage of dietary supplements. Make sure you understand what ingredients are contained in the product and what dosages are recommended. Do not exceed the recommended dosage, as this can lead to side effects.

4.4 Accounting for individual characteristics:

Consider your individual characteristics, such as age, gender, health status and drugs taken. Some dietary supplements may not be safe for people with certain medical conditions.

4.5 Evaluation of effectiveness and side effects:

After the start of taking Bad, carefully monitor your condition and evaluate its effectiveness. If you notice any side effects, stop taking a dietary supplement and consult a doctor.

4.6 Caution with new and poorly studied dietary supplements:

Be careful with new and little -studied dietary supplements. There are not always enough scientific data confirming their effectiveness and safety.

4.7 dietary supplements are not a replacement for a healthy lifestyle:

Remember that dietary supplements are not a replacement for a healthy lifestyle. They can be useful in addition to a balanced diet, regular training and enough sleep.

4.8 Verification for prohibited substances:

Athletes need to check dietary supplements for prohibited substances. There are organizations that test dietary supplements for prohibited substances, such as Informed-Sport and NSF Certified for Sport. Reception of dietary supplements containing prohibited substances can lead to disqualification.

4.9 Proper storage of dietary supplements:

Store dietary supplements in accordance with the instructions on the package. It is usually recommended to store dietary supplements in a cool, dry place, away from sunlight and heat.

4.10 Alternative methods of improving sleep and recovery:

In addition to dietary supplements, there are other methods of improving sleep and recovery, such as:

• Massage: Massage can help relax muscles and reduce stress.
• Physiotherapy: Physiotherapy can help restore damaged tissue and improve muscle function.
• Hydrotherapy: Hydrotherapy (water procedures) can help relax muscles and reduce inflammation.
• Active rest: Light physical activity can improve blood circulation and accelerate recovery.
• Stretching: Stretching can improve flexibility and reduce muscle pain.
• Meditation and yoga: Meditation and yoga can help reduce stress and improve sleep.

The use of dietary supplements to improve sleep and restore should be carefully deliberate and based on the individual needs and goals of the athlete. Consultation with a qualified specialist and compliance with safety rules are key factors to achieve optimal results and minimize risks.