Top Badov for endurance athletes

Top Badov for endurance athletes: a deep analysis and scientific approach

Section 1: Understanding the endurance and metabolism of the athlete

Endurance, in the context of sports activity, is defined as the body’s ability to maintain prolonged physical activity without a significant decrease in performance. This is a multifaceted indicator, depending on the effectiveness of the cardiorespirator system, muscle strength and endurance, as well as neuromuscular coordination and mental stability. Optimization of endurance requires an integrated approach, including proper nutrition, training mode and adequate restoration. Bades (biologically active additives) can serve as a valuable addition to this approach, but are not a replacement for the fundamental principles of a healthy lifestyle athlete.

1.1 Energy metabolism and ATP:

Endurance is directly related to the efficiency of production and use of energy. Adenosinitrifosphate (ATP) is the main «fuel» for muscle contractions. In the process of physical activity, ATP breaks down, releasing energy. The body constantly regenerates ATP through various metabolic pathways:

• Phospagagena system (creatinphosphate): Provides energy for short -term, intense efforts (for example, sprint).
• Glycolis (anaerobic and aerobic): He breaks down glucose for the production of ATP. Anaerobic glycolis occurs without oxygen, but leads to the formation of lactate. Aerobic glycolysis, in the presence of oxygen, produces more ATP and less lactate.
• Oxidative phosphorylation (aerobic metabolism): It occurs in mitochondria and uses oxygen to oxidize carbohydrates, fats and proteins, producing a large amount of ATP. This is the main source of energy for prolonged loads.

1.2 Factors limiting endurance:

Several factors can limit the endurance of the athlete:

• Lack of oxygen: The limited ability of the cardiorespirator system to deliver oxygen to the muscles.
• Lactate accumulation: Excessive formation of lactate as a result of anaerobic glycolysis, leading to muscle fatigue and a decrease in pH.
• Detection of glycogen reserves: Reducing glycogen reserves in the muscles and liver, limiting the availability of glucose for energy production.
• Dehydration: Loss of fluid and electrolytes, leading to a decrease in blood volume, increase body temperature and impaired muscle function.
• Oxidizing stress: The formation of free radicals that damage cells and tissues.
• Nervous-muscle fatigue: Deterioration of nervous conduction and a decrease in muscle ability to contract.

1.3 The role of dietary supplements in support of endurance:

Bades can help improve endurance by acting on various factors that limit performance:

• Increase oxygen delivery: Improving the function of the cardorespirator system.
• Decrease in the accumulation of lactate: Lactate buffering and improving its disposal.
• Replenishment of glycogen reserves: Acceleration of glycogen recovery and increasing its availability.
• Dehydration prevention: Flood and electrolytes replenishment.
• Protection against oxidative stress: Ensuring antioxidant protection.
• Reducing neuromuscular fatigue: Support for nervous conduction and muscle function.

Section 2: Creatine: a powerful amplifier of short -term endurance

Creatine is one of the most studied and effective dietary supplements to increase sports performance, especially in the context of short -term, high -intensity activity. It plays a key role in the phosphagenic system, providing the rapid regeneration of ATP.

2.1 Creatine Actions:

Creatine enters the body with food (mainly from meat and fish) or in the form of an additive. It accumulates in muscles in the form of creatine phosphate (KRF). During intensive physical activity, the KRF gives the phosphate group adenosindifosphate (ADF), turning it into ATP, thereby quickly restoring energy.

2.2 Advantages of creatine for endurance (mediated):

Although creatine is mainly associated with power and powerful performance, it can indirectly improve endurance due to:

• Increasing performance in repeated approaches: Allows athletes to perform more repetitions or maintain higher intensity during the series of exercises, which can lead to an improvement in training adaptation and general endurance.
• Increased strength and power: An increase in strength and power can improve the efficiency of movements and reduce fatigue during prolonged activity.
• Acceleration of recovery: Creatine can help reduce muscle damage and accelerate recovery after training, which allows athletes to train more often and more intense.
• Increase in muscle volume: The hydration of muscles associated with the intake of creatine can improve muscle function and reduce the risk of injuries.

2.3 forms of creatine:

There are several forms of creatine available in the form of additives:

• Creatine Monogidrate: The most studied and affordable form of creatine. It is considered the most effective and economical.
• Creatin Ethyl Esther (Cee): It was claimed that CEE is better absorbed, but studies did not confirm this advantage. Some studies have even shown that CEE is less effective than creatine monohydrate.
• Creatine Hydrochloride (HCL): It has a higher solubility, which can reduce the risk of gastrointestinal disorders in some people. However, its effectiveness is not proven as superior creatine monohydrate.
• Buerized Creatine (Kre-KLKALYN): Designed to increase pH and prevent the transformation of creatin into creatinine in the stomach. However, studies did not confirm a significant advantage over creatine monohydrate.

2.4 Dosage and use of creatine:

• Download phase (optional): 20 grams per day, divided into 4 doses, within 5-7 days.
• Supporting dose: 3-5 grams per day.

Creatine can be taken at any time of the day, but some studies show that the reception after training can be more effective. It is important to use a sufficient amount of water while taking creatine.

2.5 side effects of creatine:

Creatine is usually safe for most people. The most common side effects:

• Water delay: It can lead to a temporary increase in weight.
• Gastrointestinal disorders: Some people may have a bloating, diarrhea or nausea, especially with high doses.

Creatine is not recommended for people with kidney or liver diseases. Consult a doctor before taking creatine.

Section 3: Beta-Alanin: lactate buffer and increase in muscle endurance

Beta-Alanin is an irregular amino acid, which is the predecessor of Carnosine. Carnosine is dipeptide, which in high concentration is contained in muscle tissue and plays an important role in lactate buffering.

3.1 Beta-Alanina action mechanism:

Beta-Alanin, combined with histidine (other amino acid), forms carnosine. The level of carnosine in the muscles is limited by the availability of beta-alanina. Reception of beta-alanine in the form of an additive increases the concentration of carnosine in the muscles. Carnosine acts as a buffer that absorbs hydrogen ions (h+), which are formed during intensive physical activity and contribute to a decrease in pH (acidosis) and muscle fatigue.

3.2 Advantages of beta-alanine for endurance:

• Increase in muscle endurance: Allows athletes to maintain a high intensity of physical activity longer, especially in the range of 1-4 minutes.
• Delay in the onset of muscle fatigue: Reduces the accumulation of lactate and slows down a decrease in pH, which allows the muscles to work longer.
• Improving anaerobic performance: Increases power and performance in anaerobic exercises.

3.3 Studies of the efficiency of beta-Alanina:

Numerous studies have shown the effectiveness of beta-alanine in improving endurance. For example, studies have shown that beta-alanine improves the results in cycling, swimming, rowing and crossfit.

3.4 Dosage and use of beta-alanine:

• Recommended dose: 4-6 grams per day, divided into 2-4 doses.
• Duration of admission: To achieve the maximum effect, it is necessary to take beta-alanine for at least 2-4 weeks.

Reception of beta-alanine, along with food, can improve its absorption.

3.5 side effects of beta-alanina:

The most common side effect of beta-alanine is paresthesia (tingling of the skin), usually in the face, neck and hands. This effect is harmless and usually passes after 1-2 hours. Dose dividing into several small techniques can reduce the likelihood of paresthesia.

Section 4: Caffeine: central nervous system stimulator and increasing physical and mental endurance

Caffeine is a powerful stimulant of the central nervous system (central nervous system), which has a positive effect on physical and mental endurance. It is widely used by athletes to increase performance.

4.1 Mechanism of caffeine:

Caffeine blocks adenosine receptors in the brain. Adenosine is a neurotransmitter that helps to relax and decrease the brain activity. By blocking adenosine receptors, caffeine increases the excitability of the central nervous system, reduces the perception of fatigue and pain, improves concentration and motivation. In addition, caffeine can stimulate the release of adrenaline, which leads to an increase in the frequency of heart contractions, increasing blood flow and increasing the availability of energy.

4.2 Advantages of caffeine for endurance:

• Improving physical endurance: Allows athletes to maintain the high intensity of physical activity longer, especially in aerobic exercises.
• Reducing the perception of fatigue: Reduces the feeling of physical fatigue and pain, which allows athletes to train more intense and longer.
• Improving mental endurance: Improves concentration, motivation and cognitive functions, which is important for maintaining high performance for a long time.
• Increasing the use of fats as fuel: It can help maintain glycogen reserves by delaying the onset of fatigue.

4.3 Studies of caffeine effectiveness:

Numerous studies have confirmed the effectiveness of caffeine in improving endurance. For example, studies have shown that caffeine improves the results in endurance, cycling, swimming and triathlon.

4.4 Dosage and use of caffeine:

• Recommended dose: 3-6 mg per kg of body weight, accepted 30-60 minutes before training or competition.
• Individual sensitivity: The effect of caffeine can vary depending on individual sensitivity. Some people have enough small doses, while others need higher doses to achieve the desired effect.
• Cycling: Long -term use of caffeine can lead to tolerance, reducing its effectiveness. It is recommended to cycle caffeine, taking breaks to restore sensitivity.

4.5 side effects of caffeine:

Caffeine can cause side effects, especially with high doses:

• Anxiety, anxiety, nervousness: The increased excitability of the central nervous system can lead to anxiety and anxiety.
• Insomnia: Caffeine can violate sleep, especially if you take it in the afternoon.
• Gastrointestinal disorders: It can cause heartburn, nausea or diarrhea.
• Far heartbeat: Caffeine can increase heart rate.
• Addiction: Regular use of caffeine can lead to physical dependence.

Caffeine is not recommended for people with heart diseases, high blood pressure, anxious disorders or insomnia. Consult a doctor before taking caffeine.

Section 5: Citrullin Malat: Improving blood flow and decreased muscle fatigue

Citrullin Malat is a combination of the amino acid citrullin and apple acid (Malat). He plays an important role in the urea cycle, participating in the excretion of ammonia, which is formed during physical activity. Citrullin is also the predecessor of Arginine, which is a substrate for the production of nitrogen oxide (No).

5.1 Mechanism Actions Citrullin Malat:

• Increase in the production of nitrogen oxide (No): Citrullin turns into Arginine, which is then used for the production of No. No relaxes blood vessels, improving the blood flow and the delivery of oxygen and nutrients to the muscles.
• Ammonia decrease in the accumulation of ammonia: Citrullin is involved in the urea cycle, helping to remove ammonia, which can contribute to muscle fatigue.
• Improving energy metabolism: Malat participates in the Crebs cycle, playing the role in the production of energy.

5.2 Advantages of citrullin malate for endurance:

• Improving muscle endurance: Allows athletes to maintain a high intensity of physical activity longer.
• Reducing muscle fatigue: Reduces the feeling of fatigue and pain in the muscles.
• Improving blood flow and oxygen delivery: Increases the availability of oxygen and nutrients for muscles.
• Acceleration of recovery: Helps reduce muscle damage and accelerate recovery after training.

5.3 Studies of the effectiveness of citrullin Malata:

Studies have shown that citrullin Malat improves the results in strength exercises, cycling and endurance.

5.4 Dosage and use of citrullin Malat:

• Recommended dose: 6-8 grams, accepted 30-60 minutes before training.

5.5 Side effects of citrullin Malat:

Citrullin Malat is usually safe for most people. Gastrointestinal disorders can rarely occur, such as nausea or diarrhea, especially with high doses.

Section 6: L-carnitine: fat transport and support of energy metabolism

L-carnitine is an amino acid that plays an important role in the transport of fatty acids in mitochondria, where they are oxidized for energy production. He also participates in the withdrawal of metabolic waste from mitochondria.

6.1 L-carnitine action mechanism:

L-carnitin acts as a “shuttle”, transferring long-chain fatty acids through the inner mitochondria membrane. This is necessary for oxidation of fats and energy production. L-carnitine also helps to remove ACIL-COA from mitochondria, preventing their accumulation, which can violate energy metabolism.

6.2 Advantages of L-carnitine for endurance:

• Improving the use of fats as fuel: Increases fat oxidation, helping to preserve glycogen reserves and delay the onset of fatigue.
• Reducing muscle damage: It can help reduce muscle damage and accelerate recovery after training.
• Improving energy metabolism: Supports the effectiveness of mitochondria, contributing to the production of energy.

6.3 forms of L-carnitine:

There are several forms of L-carnitine, available in the form of additives:

• L-carnitine L-Tartrap: It is considered the most effective form to improve recovery after training.
• Acetyl-L-carnitine (Alcar): It easily penetrates through a hematoencephalic barrier and can have a positive effect on cognitive functions.

6.4 Dosage and use of L-carnitine:

• L-carnitine L-Tartrap: 1-3 grams per day.
• Acetyl-L-carnitine (Alcar): 0.5-2 grams per day.

Reception of L-carnitine, along with food containing carbohydrates, can improve its absorption.

6.5 side effects of L-carnitine:

L-carnitine is usually safe for most people. Gastrointestinal disorders, such as nausea, diarrhea or heartburn, can rarely occur. Some people may experience the «fish» smell of the body.

Section 7: Nitrates (beetroot juice): Improving blood flow and reducing oxygen consumption

Nitrates are compounds contained in some vegetables, especially in beets. In the body, nitrates turn into nitrites, which then turn into nitrogen oxide (no).

7.1 The mechanism of action of nitrates:

Nitrates improve blood flow and reduce oxygen consumption during physical activity. The transformation of nitrates into NO occurs in conditions of hypoxia (lack of oxygen), which makes this path especially important during intensive physical activity.

7.2 Advantages of nitrates for endurance:

• Improving muscle endurance: Allows athletes to maintain a high intensity of physical activity longer.
• Reducing oxygen consumption: Reduces the amount of oxygen necessary to perform a certain work, which increases efficiency.
• Improving blood flow and oxygen delivery: Increases oxygen accessibility for muscles.

7.3 Sources of nitrates:

The best source of nitrates is beet juice. Other good sources are spinach, arugula and a salad Latuk.

7.4 Dosage and use of nitrates:

• Recommended dose: 300-600 mg nitrates, accepted 2-3 hours before training or competition. This corresponds to approximately 500 ml of beet juice.

7.5 side effects of nitrates:

Nitrates are usually safe for most people. Some people may experience staining urine and stools red (beetroot storm), which is harmless. High doses of nitrates can cause a decrease in blood pressure.

Section 8: Electrolytes: maintaining hydration and muscle function

Electrolytes are minerals that carry an electric charge, such as sodium, potassium, magnesium and calcium. They play an important role in maintaining hydration, muscle function, nervous conduction and acid-base balance.

8.1 The role of electrolytes in endurance:

During physical activity, electrolytes are lost with later. The lack of electrolytes can lead to dehydration, muscle cramps, fatigue and decrease in performance.

8.2 Advantages of electrolytes for endurance:

• Maintaining hydration: Electrolytes help to retain water in the body and prevent dehydration.
• Prevention of muscle seizures: Sodium, potassium, magnesium and calcium play an important role in muscle function and prevent convulsions.
• Improving nervous conduction: Electrolytes are necessary for the transfer of nerve impulses that control muscle contractions.
• Maintaining acid-base balance: Electrolytes help maintain stable PH of blood, which is important for optimal work of enzymes and metabolic processes.

8.3 Sources of electrolytes:

Electrolytes can be obtained from various sources:

• Sports drinks: Contain sodium, potassium and other electrolytes.
• Electrolyte tablets or powders: A convenient way to replenish electrolytes during training or competitions.
• Food: Fruits, vegetables, nuts and seeds contain various electrolytes.

8.4 Dosage and use of electrolytes:

The need for electrolytes depends on the intensity and duration of physical activity, as well as on the individual characteristics of sweating. It is recommended to drink sports drinks or use electrolyte additives during long or intense training.

Section 9: B vitamins B: Support for energy metabolism and nervous system

B vitamins play an important role in energy metabolism, helping to convert food into energy. They are also necessary for the normal function of the nervous system.

9.1 The role of group B vitamins in endurance:

• TIAMIN (B1): Participates in carbohydrate metabolism.
• Riboflavin (b2): Participates in redox reactions and energy production.
• Niacin (B3): Participates in the metabolism of carbohydrates, fats and proteins.
• Pantotenic acid (B5): Participates in the synthesis of coherent A, which is necessary for energy metabolism.
• Pyridoxin (B6): Participates in amino acid metabolism and the synthesis of neurotransmitters.
• Biotin (B7): Participates in the metabolism of fats and carbohydrates.
• Folic acid (B9): Participates in the synthesis of DNA and RNA and the formation of red blood cells.
• Kobalamin (B12): Participates in the formation of red blood cells and maintaining the function of the nervous system.

9.2 Advantages of group B vitamins for endurance:

• Support for energy metabolism: Provide effective transformation of food into energy.
• Maintaining the function of the nervous system: It is necessary for normal nervous conduction and cognitive functions.
• The formation of red blood cells: Folic acid and cobalamin are necessary for the formation of red blood cells that transfer oxygen to the muscles.

9.3 Sources of B vitamins B:

B vitamins can be obtained from various products:

• Whole grains: Contain thiamine, riboflavin, niacin and panthenic acid.
• Meat, fish, poultry: Contain riboflavin, niacin, pyridoxine and cobalamin.
• Eggs: Contain riboflavin, pantothenic acid, biotin and cobalamin.
• Dairy products: Contain riboflavin and cobamine.
• Vegetables, fruits: Contain folic acid.

9.4 Dosage and use of group B vitamins:

The recommended dose of B vitamins depends on individual needs. Most people get enough group B vitamins from a balanced diet. However, athletes who experience intensive physical activity may require additional consumption of group B.

Section 10: Antioxidants: Protection against Oxidative stress and restoration

Physical activity increases the formation of free radicals that can damage cells and tissues. Antioxidants are substances that neutralize free radicals and protect the body from oxidative stress.

10.1 The role of antioxidants in endurance:

• Cell damage protection: Antioxidants protect the cells from damage by free radicals.
• Improving recovery: Antioxidants help reduce inflammation and accelerate recovery after training.
• Support for the immune system: Oxidizing stress can weaken the immune system. Antioxidants help maintain the function of the immune system.

10.2 Main antioxidants:

• Vitamin C: A water -soluble antioxidant that is involved in the synthesis of collagen and supports the immune system.
• Vitamin E: A fat -soluble antioxidant that protects cell membranes from damage.
• Selenium: A trace element that is a component of antioxidant enzyme glutathioneperoxidase.
• Coenzim Q10 (COQ10): Participates in the production of energy in mitochondria and acts as an antioxidant.
• Alpha-lipoic acid (ALA): A powerful antioxidant that can restore other antioxidants, such as vitamin C and vitamin E.
• Polyphenols: Contained in fruits, vegetables, tea and coffee. Have powerful antioxidant properties.

10.3 Sources of antioxidants:

Antioxidants can be obtained from various products:

• Fruits and vegetables: Berries, citrus fruits, apples, broccoli, spinach, carrots.
• Nuts and seeds: Almonds, walnuts, sunflower seeds.
• Tea and coffee: Green tea, black tea, coffee.
• Dark chocolate: Contains polyphenols.

10.4 Dosage and use of antioxidants:

The recommended dose of antioxidants depends on individual needs. Athletes who experience intensive physical activity may require additional consumption of antioxidants. It is important to receive antioxidants from a variety of sources in order to provide protection from various types of free radicals.

Disclaimer: This article is intended only for information purposes and should not be considered as a medical consultation. Before taking any dietary supplements, you need to consult a doctor. The effectiveness of dietary supplements can vary depending on the individual characteristics of the body, diet and training regime. Do not exceed the recommended doses.