How to choose dietary supplements for sports: expert advice

I. Fundamentals of sports nutrition and the role of dietary supplements

Sports nutrition is an extensive area that includes not only a balanced diet, rich in macro- and micronutrients, but also specialized products designed to optimize physical form, increase endurance, accelerate restoration and improve sports results. Biologically active additives (dietary supplements) play an important, although auxiliary, role in this system. It is important to understand that dietary supplements do not replace good nutrition, but only complement it, filling up deficits, optimizing certain processes in the body and increasing the effect of training.

1.1. The difference between dietary supplements and medicines and sports nutrition

The key difference between dietary supplements, drugs and specialized sports nutrition is their regulatory status and purpose.

Medicines: They are subject to strict verification and control, clinical trials are underway to confirm efficiency and safety. Designed for the treatment, prevention and diagnosis of diseases. Regulated by strict regulatory acts.
Bad: They are not drugs and are not intended for the treatment of diseases. They are regulated less strictly than drugs, and often do not require preliminary registration. Manufacturers are not required to prove the effectiveness of dietary supplements in the same way as for drugs. Designed to replenish the deficiency of nutrients, maintain health and increase physical performance.
Sports nutrition: It includes products specially designed for athletes and people leading an active lifestyle. It can be protein cocktails, gainers, amino acids, energy bars and other products designed to improve sports results and restore after training. It is regulated as food, but often has specialized requirements for composition and marking.

1.2. The principles of a balanced diet for athletes

The basis of successful sports progress is a balanced and good nutrition. It is important to consider the following principles:

Adequate calorie intake: Correspondence of calorie intake by the level of physical activity. For a set of muscle mass, calorie surfaces are required, and a deficiency to reduce weight.
Sufficient protein consumption: Protein is a building material for muscles and is necessary for recovery after training. The recommended norm of protein consumption for athletes is 1.2-2.0 g per kilogram of body weight per day, depending on the sport and intensity of training.
Adequate carbohydrate consumption: Carbohydrates are the main source of energy for the body and are necessary to maintain high intensity of training. Complex carbohydrates, such as whole grain products, vegetables and fruits, should form the basis of a carbohydrate diet.
Sufficient fat consumption: Fats are necessary for hormonal balance, the assimilation of fat -soluble vitamins and maintaining cell health. Preference should be given to unsaturated fats contained in fish, nuts, avocados and vegetable oils.
Sufficient consumption of vitamins and minerals: Vitamins and minerals are involved in many important processes in the body, including energy metabolism, immune function and recovery after training.
Adequate hydration: Water is necessary to maintain the normal functioning of the body, regulate body temperature and delivery of nutrients to cells.

1.3. Overview of the most popular dietary supplements in sports

There is a wide range of dietary supplements intended for various goals in sports. Some of the most popular include:

Protein: It is necessary for the growth and restoration of muscles. Available in various forms, such as serum protein, casein, soy protein, etc.
Creatine: Increases strength and power, improves endurance with high -intensity training.
Amino acid BCAA: Reduce muscle destruction, accelerate recovery and can improve protein synthesis.
Glutamine: Supports the immune system, reduces muscle destruction and can improve recovery.
Omega-3 fatty acids: They have anti-inflammatory properties, improve the health of the cardiovascular system and can improve recovery.
Vitamin D: Supports bone health, immune system and can improve muscle function.
Multivitamin complexes: They make up for a deficiency of vitamins and minerals, support general health and performance.
Energy and pre -workshop complexes: Increase energy, concentration and endurance during training.

II. Choice of dietary supplements: practical recommendations and criteria

The choice of dietary supplements is an individual process that should be based on training, health, nutrition and other factors. There is no universal solution suitable for everyone. It is important to approach the choice consciously, carefully study the information and, if necessary, consult with specialists.

2.1. Definition of goals and objectives

The first step in choosing dietary supplements is to determine specific goals and objectives. What do you want to achieve using sports additives? Increase muscle mass, increase endurance, accelerate recovery, reduce weight or improve the overall health?

A set of muscle mass: Protein, creatine, BCAA, glutamine.
Increase in endurance: Creatine, beta-alanine, carnitine, caffeine.
Acceleration of recovery: Protein, BCAA, glutamine, omega-3 fatty acids.
Weight loss: Fat burners, L-carnitine, protein (to preserve muscle mass).
Improving overall health: Multivitamin complexes, omega-3 fatty acids, vitamin D.

2.2. Analysis of nutrition and detection of deficits

Before starting to take dietary supplements, it is necessary to analyze your diet and identify possible deficits of nutrients. Maintaining a diet for several days can help track the consumption of macro- and micronutrients. If you find that you do not get enough protein, vitamins or minerals from food, dietary supplements can help replenish these shortages.

2.3. Study of composition and dosage

Study the composition of the dietary supplement carefully before buying. Pay attention to the following aspects:

Active substances: Make sure that the composition contains ingredients whose effectiveness is confirmed by scientific research.
Dosage: Follow the recommended dosages indicated on the packaging. Do not exceed the dosage without consulting with a specialist.
Excipients: Pay attention to the presence of artificial dyes, flavors, sweeteners and other additives that can cause allergic reactions or undesirable effects.
Output form: Bades are available in various forms, such as powders, tablets, capsules, liquids and bars. Choose a form that is most convenient for you to use.

2.4. The selection of the manufacturer and certification

Give preference to products of famous and respected manufacturers who have a good reputation and use high -quality raw materials. Pay attention to the availability of quality certificates such as GMP (good manufacturing practice), ISO 9001 and NSF International. Certification confirms that the product meets certain quality and safety standards.

2.5. Consultation with a specialist

Before taking any dietary supplements, it is recommended to consult a doctor or a sports nutritionist. A specialist will help you determine which additives you need, in what dosages and how to take them correctly. It is also important to inform the doctor about any existing diseases or medications taken in order to avoid undesirable interactions.

2.6. Assessment of an individual reaction

After the start of taking Bad, carefully monitor the reaction of your body. If you notice any side effects, such as stomach disorder, headache, allergic reaction or other unpleasant symptoms, stop taking and consult a doctor.

2.7. Doping check

If you are a professional athlete, it is important to make sure that the dietary supplements you have chosen do not contain prohibited substances. Use special resources and databases to check the composition of the product for doping drugs. Pay attention to the availability of certificates confirming the absence of prohibited substances (for example, Informed-Sport, NSF Certified for Sport).

III. Review of popular dietary supplements for sports: advantages, disadvantages, recommendations for use

Let us consider in more detail the most popular and popular dietary supplements for sports, their advantages, disadvantages and recommendations for use.

3.1. Protein

Advantages: It is necessary for the growth and restoration of muscles, helps to increase muscle mass and improve sports results.
Flaws: With excessive consumption, a load on the kidneys and liver can provide a load. Some types of protein can cause allergic reactions.
Recommendations for use: Take after training to restore muscles, as well as between meals to maintain protein levels in the body. The recommended dosage is 20-40 grams per portion.
Types of protein: Serum protein (quickly absorbed), casein (slowly absorbed), soy protein (plant source), egg protein.

3.2. Creatine

Advantages: Increases strength and power, improves endurance with high -intensity training, and helps to increase muscle mass.
Flaws: It may cause a delay in water in the body, which can lead to a temporary increase in weight. In some people, a stomach disorder can cause.
Recommendations for use: Take daily, regardless of training. There are two main methods of receiving: the loading phase (20 grams per day for 5-7 days) and the supporting phase (3-5 grams per day). You can take creatine monohydrate or other forms, such as creatine ethyl ether or creatine Malat.
Important: Drink enough water when taking creatine.

3.3. Amino acid BCAA

Advantages: Reduce muscle destruction, accelerate recovery, and can improve protein synthesis.
Flaws: They are not an indispensable protein source if the diet is enough protein. The effectiveness of BCAA as an independent additive causes disputes.
Recommendations for use: Take before, during or after training to reduce muscle destruction and accelerate recovery. The recommended dosage is 5-10 grams per portion.
BCAA composition: They consist of three essential amino acids: leucine, isolacin and valine.

3.4. Glutamine

Advantages: Supports the immune system, reduces muscle destruction, and can improve recovery.
Flaws: The effectiveness of glutamine as an independent additive also causes disputes.
Recommendations for use: Take after training or before bedtime to support the immune system and accelerate recovery. The recommended dosage is 5-10 grams per portion.

3.5. Omega-3 fatty acids

Advantages: They have anti-inflammatory properties, improve the health of the cardiovascular system, can improve recovery, and support joint health.
Flaws: They can cause stomach disorder in some people.
Recommendations for use: Take daily, regardless of training. The recommended dosage is 1-3 grams per day.
Sources of omega-3 fatty acids: Fish oil, linseed oil, chia seeds.

3.6. Vitamin D.

Advantages: Supports bone health, the immune system, can improve muscle function.
Flaws: An overdose of vitamin D can be toxic.
Recommendations for use: Take daily, especially in the winter season, when there is not enough sunlight. The recommended dosage is 1000-5000 IU per day, depending on the level of vitamin D in the blood.

3.7. Multivitamin complexes

Advantages: They make up for a deficiency of vitamins and minerals, support general health and performance.
Flaws: Not a replacement of a balanced diet.
Recommendations for use: Take daily, regardless of training. Choose complexes specially designed for athletes, taking into account the increased needs for vitamins and minerals.

3.8. Energy and pre -training complexes

Advantages: Increase energy, concentration and endurance during training.
Flaws: They can cause insomnia, anxiety, increased heartbeat and other side effects.
Recommendations for use: Take 30-60 minutes before training. Start with a small dose and gradually increase it, if necessary. Do not take before bedtime.
Main components: Caffeine, beta-alanine, creatine, amino acids, Arginin.

IV. Special categories of athletes and dietary supplements

The needs for dietary supplements may vary depending on the sport, level of training, age, gender and other factors. Consider the features of the choice of dietary supplements for some categories of athletes.

4.1. Bad for women sportsmen

Women-athletes have special nutritional needs and may need certain dietary supplements to maintain health and improve sports results.

Iron: Women often suffer from iron deficiency due to menstruation. Iron dialing can help improve energy and endurance.
Calcium and vitamin D: Important to bone health, especially during menopause.
Folic acid: Important for reproductive health.
Protein: It is necessary to restore muscles and maintain muscle mass.

4.2. Bad for elderly athletes

Elderly athletes may need dietary supplements to maintain the health of joints, muscles and bones.

Collagen: Supports joint health and skin.
Glucosamine and chondroitin: Reduce pain and inflammation in the joints.
Vitamin D and calcium: Important to bone health.
Protein: It is necessary to maintain muscle mass and prevent sarcopenia (age loss of muscle mass).
Creatine: It can help maintain muscle mass and strength.

4.3. Dietary supplements for vegetarians and vegans

Vegetarians and vegans may experience a deficiency of certain nutrients that are found in animal products.

Vitamin B12: Contained only in animal products.
Iron: Vegetable iron is absorbed worse than the animal.
Zinc: Plant products contain fitin acid, which reduces zinc assimilation.
Calcium: Some plant products contain oxalates that reduce calcium absorption.
Omega-3 fatty acids: Some plant sources of omega-3 fatty acids (for example, linseed oil) contain ALA, which is less effective than EPA and DHA contained in fish oil.
Creatine: Vegetarians and vegans can get more benefits from creatine than people who use meat, since their reserves of creatine in the muscles are usually lower.
Protein: Plant sources of protein (soy, peas, rice) often have an incomplete amino acid profile, so it is important to combine various sources of protein to obtain all the necessary amino acids.

4.4. Dietary supplements for athletes involved in various sports

The needs for dietary supplements may vary depending on the sport.

Power sports (heavy athletics, powerlifting): Protein, creatine, BCAA.
Endurance sports (running, swimming, cycling): Creatine, beta-Alanin, carnitine, caffeine, electrolytes.
Team sports (football, basketball, volleyball): Protein, creatine, BCAA, multivitamin complexes.

V. Myths and misconceptions about dietary supplements

There are many myths and misconceptions about dietary supplements that can mislead athletes and lead to the wrong choice and application of additives.

5.1. “Bades are anabolic steroids”

This is a common misconception. Bades are not anabolic steroids and do not have their side effects. Anabolic steroids are synthetic hormones that are prohibited in most sports. Bades are biologically active additives that are designed to replenish the deficiency of nutrients and maintain health.

5.2. “More the better”

Exceeding the recommended dosages of dietary supplements does not lead to the best results and may be dangerous to health. It is important to observe the recommended dosages and not exceed them without consulting with a specialist.

5.3. “Bad can replace good nutrition”

Bades are not a replacement for good nutrition. They only complement it, replenishing the deficiency of nutrients. The basis of the athlete’s diet should be a balanced and diverse diet, rich in macro- and micronutrients.

5.4. “All dietary supplements are equally effective”

The effectiveness of dietary supplements depends on its composition, dosage, quality of raw materials and individual characteristics of the body. Not all dietary supplements are equally effective, and it is important to choose products whose effectiveness is confirmed by scientific research.

5.5. “All dietary supplements are safe”

Not all dietary supplements are safe. Some dietary supplements may contain prohibited substances or cause side effects. It is important to choose products of famous and respected manufacturers who use high -quality raw materials and have quality certificates.

5.6. “Bades are a waste of money”

Some dietary supplements can be useful for athletes, especially if they experience a shortage of certain nutrients or want to improve their sporting results. However, it is important to choose dietary supplements consciously and not spend money on products whose effectiveness has not been proven.

VI. Legal aspects and regulation of dietary supplements

Bad regulation varies in different countries. It is important to know the legislation of your country in relation to dietary supplements in order to avoid problems with the law.

6.1. Bad regulation in Russia

In Russia, dietary supplements are regulated by the Federal Law “On the quality and safety of food products” and other regulatory acts. Bades are not subject to mandatory registration, but must comply with security requirements established by the technical regulations of the Customs Union.

6.2. Bades regulation in the USA

In the United States, dietary supplements are regulated by the Office for Sanitary Supervision of the Quality of Food and Medicines (FDA). Bades are not subject to preliminary registration, but manufacturers are responsible for the safety of their products.

6.3. Bad regulation in the European Union

In the European Union, the Bada is regulated by the Directive of 2002/46/EC. Bades must comply with safety and labeling requirements established by the directive.

VII. Prospects for the development of the market for sports for sports

The market for sports for sports continues to develop and grow. New products, new ingredients and new technologies appear. The prospects for the development of the market of the Dankens for sports are associated with:

The development of new, more effective and safe dietary supplements.
Using a personalized approach to the choice of dietary supplements based on genetic tests and analyzing the individual needs of the body.
Integration of dietary supplements into complex training and food programs.
Strengthening quality control and safety.
The development of online platforms and mobile applications for choosing and buying dietary supplements.

VIII. Conclusion

The choice of dietary supplements for sports is a complex and responsible process that requires knowledge and experience. It is important to approach the choice consciously, to take into account the individual characteristics of the body, the goals of training and the recommendations of specialists. Bades can be a useful addition to a balanced diet and proper training, but they are not a replacement for a healthy lifestyle.

IX. Examples

9.1 Example 1:

An athlete engaged in strength training and seeking to gain muscle mass.

Recommended dietary supplements: Serum protein (after training and between meals), creatine monohydrate (daily), BCAA (before, during or after training), multivitamin complex (daily).
Important: Provide sufficient intake of protein from food (1.6-2.0 g per kg of body weight per day), monitor the calorie content of the diet (calorie surplus for a mass of mass), observe the regime of training and rest.

9.2 Example 2:

A athlete engaged in long distances and seeking to increase endurance.

Recommended dietary supplements: Creatine (daily), beta-Alanin (daily), L-carnitine (before training), electrolytes (during training), multivitamin complex (daily), iron (with deficiency).
Important: Ensure sufficient consumption of carbohydrates from food (complex carbohydrates before training, simple carbohydrates during training), adequate hydration (before, during and after training), choose the right shoes and training plan.

9.3 Example 3:

An elderly athlete engaged in fitness to maintain health and mobility.

Recommended dietary supplements: Collagen (daily), glucosamine and chondroitin (with joint pain), vitamin D (daily), calcium (with deficiency), protein (to maintain muscle mass).
Important: Perform exercises under the control of the coach, avoid injuries, observe the moderate intensity of training, listen to your body.

X. Frequently asked questions (FAQ)

10.1. Do all athletes need dietary supplements?

No, not everyone. Bades are useful if there is a deficiency of nutrients or specific goals that are difficult to achieve only with the help of nutrition.

10.2. How to find out what dietary supplements I need?

Analyze your diet, determine the goals, consult a doctor or a sports nutritionist.

10.3. Can dietary supplements cause side effects?

Yes, some dietary supplements can cause side effects. It is important to observe the dosage and monitor the reaction of the body.

10.4. Where is it better to buy dietary supplements?

In specialized sports nutrition stores, pharmacies or in trusted online seller.

10.5. How to store dietary supplements?

In accordance with the instructions on the package, in a dry and cool place, inaccessible to children.

This article provides a comprehensive overview of how to choose dietary supplements for sports, covering the basics of sports nutrition, the role of supplements, practical recommendations, reviews of popular supplements, considerations for specific categories of athletes, myths and misconceptions, legal aspects, and future trends. It aims to empower readers with the knowledge to make informed decisions about supplement use.