Natural dietary supplements for the health of athletes

Natural dietary supplements for the health of athletes: optimization of performance and restoration

Chapter 1: Fundamentals of food and the role of dietary supplements in sports

1. 1. The foundation of sports success: food.
   • Balance of macro- and trace elements. The role of proteins, carbohydrates and fats in energy support and restoration.
   • Water balance: hydration and its effect on performance. Optimal drinking modes for various sports.
   • Individual needs for nutrients depending on the sport, intensity of training and physiological features.
2. 2. Bad: an addition to the diet or a necessity?
   • Determination of biologically active additives (dietary supplements). The difference between dietary supplements and medicines.
   • Indications for the use of dietary supplements in sports practice: a shortage of nutrients, increasing the intensity of training, acceleration of recovery, prevention of injuries.
   • Risks and restrictions when using dietary supplements. The importance of consulting with a specialist (doctor, sports nutritionist).
3. 3. Classification of dietary supplements for athletes.
   • By functional action: energy, restoring, immunomodulating, protective (protecting joints and ligaments).
   • In composition: vitamin, mineral, amino acid, herbal, probiotic.
   • In the form of release: tablets, capsules, powders, liquids, gels.

Chapter 2: Vitamins and minerals: Key elements for athletes

2. 1. B vitamins B: Energy and nervous system.
   • Tiamin (B1): carbohydrate metabolism, function of the nervous system. Sources: whole grain products, legumes, nuts.
   • Riboflavin (B2): Energy metabolism, skin and eye health. Sources: dairy products, eggs, meat, green vegetables.
   • Niacin (B3): energy metabolism, reduction of cholesterol. Sources: meat, fish, poultry, mushrooms, peanuts.
   • Pantotenic acid (B5): hormone synthesis, energy metabolism. Sources: meat, eggs, milk, vegetables.
   • Pyridoxine (B6): amino acid metabolism, the function of the nervous system, the formation of hemoglobin. Sources: meat, fish, poultry, bananas, potatoes.
   • BIOTIN (B7): metabolism of fats and carbohydrates, hair and nails. Sources: eggs, liver, nuts, seeds.
   • Folic acid (B9): DNA formation, growth and development of cells. Sources: green leafy vegetables, legumes, citrus fruits.
   • Cobalamin (B12): function of the nervous system, the formation of red blood cells. Sources: only animal products (meat, fish, dairy products). Vegetarians and vegans need additives.
3. 2. Vitamin C: Immunity and antioxidant protection.
   • The role of vitamin C in strengthening immunity, protection against free radicals, collagen synthesis.
   • An increased need for vitamin C for athletes, especially during intensive training.
   • Sources: citrus fruits, kiwi, strawberries, bell pepper, broccoli.
   • Forms of vitamin C in dietary supplements: ascorbic acid, sodium ascorbate, liposomal vitamin C.
4. 3. Vitamin D: bones, muscles and immunity.
   • The role of vitamin D in the absorption of calcium, strengthening bones, maintaining muscle function and immunity.
   • The synthesis of vitamin D in the skin under the influence of sunlight. Factors affecting the synthesis (time of the year, geographical position, skin color).
   • Vitamin D deficiency in many athletes, especially in the winter.
   • Sources: fatty fish (salmon, tuna, sardines), egg yolks, enriched products.
   • Forms of vitamin D in dietary supplements: vitamin D2 (ergocalciferol), vitamin D3 (cholegalciferol). Vitamin D3 is more effective in increasing the level of vitamin D in the blood.
5. 4. Vitamin E: antioxidant protection and recovery.
   • The role of vitamin E in the protection of cells from damage by free radicals, improving blood circulation, acceleration of recovery after training.
   • Sources: vegetable oils, nuts, seeds, green leafy vegetables.
   • Forms of vitamin E in dietary supplements: alpha-tocopherol, mixed tocopherols.
6. 5. Calcium: health of bones and muscles.
   • The role of calcium in strengthening bones, maintaining muscle function, transmitting nerve impulses.
   • An increased need for calcium among athletes, especially for sports associated with shock load (running, jumping).
   • Sources: dairy products, green leafy vegetables, tofu, enriched products.
   • Calcium forms in dietary supplements: calcium carbonate, calcium citrate, calcium gluconate. Calcium citrate is better absorbed with low acidity of the stomach.
7. 6. Magnesium: energy, muscles and nervous system.
   • The role of magnesium in energy metabolism, muscle function, regulation of the nervous system, maintaining bone health.
   • Magnesium deficiency can lead to muscle cramps, fatigue, and sleep disturbance.
   • Sources: green leafy vegetables, nuts, seeds, whole grains.
   • Forms of magnesium in dietary supplements: magnesium oxide, magnesium citrate, magnesium glycinate, magnesium tronate. Glycinate and Magnesium tronate are better absorbed and less cause digestive disorders.
8. 7. Iron: oxygen transport and energy.
   • The role of iron in the transport of oxygen to the muscles, the formation of hemoglobin, and energy metabolism.
   • Iron deficiency (anemia) can lead to fatigue, weakness, decrease in performance.
   • Increased risk of iron deficiency in women athletes and vegetarians/vegan.
   • Sources: red meat, poultry, fish, legumes, green leafy vegetables.
   • Forms of iron in dietary supplements: iron sulfate, iron fumarat, iron gluconate, iron bislycinate. Iron bislycinate is better absorbed and causes less side effects.
9. 8. Zinc: immunity and recovery.
   • The role of zinc in strengthening immunity, wound healing, protein synthesis, growth and development.
   • An increased need for zinc among athletes, especially during intensive training.
   • Sources: meat, seafood, nuts, seeds, legumes.
   • Forms of zinc in dietary supplements: zinc citrate, zinc gluconate, zinc picoline.

Chapter 3: Amino acids: Building blocks for muscles

3. 1. Extremely amino acids (EAA): the basis of muscle growth.
   • Determination of essential amino acids: amino acids that the body cannot synthesize independently and should receive from food or additives.
   • The role of essential amino acids in the synthesis of proteins, muscle growth and restoration.
   • Nine indispensable amino acids: phenylalanine, valin, Treononin, Triptofan, Methyonin, Leucin, Izoleycin, Lizin, Phydin.
   • Bades containing all nine essential amino acids (EAA complexes).
4. 2. Amino acids with an extensive chain (BCAA): energy and restoration.
   • Determination of amino acids with an extensive chain: leucine, isolacin, valin.
   • The role of BCAA in the energy support of muscles during training, a decrease in muscle destruction, acceleration of recovery.
   • The optimal ratio of BCAA: 2: 1: 1 (leicin: isolacin: valin).
   • BCAA forms in dietary supplements: powder, tablets, capsules.
5. 3. Glutamine: immunity and restoration.
   • The role of glutamine in maintaining immunity, restoration after training, improving the function of the intestine.
   • An increased need for glutamine among athletes, especially during intensive training and after injuries.
   • Glutamine as a conditionally essential amino acid: the body can synthesize glutamine, but in conditions of stress (for example, intensive training), the need for it increases.
   • Glutamine forms in dietary supplements: L-glutamine, glutamine peptides.
6. 4. Creatine: Energy and strength.
   • The role of creatine in increasing strength and power, improvement of anaerobic performance, increasing muscle volume.
   • The mechanism of action of creatine: an increase in phosphocratin reserves in the muscles, which provides rapid energy for intensive work.
   • Forms of creatine in dietary supplements: creatine monohydrate (the most studied and effective form), creatine hydrochloride, creatine ethyl ether.
   • Creatine acceptance scheme: loading phase (20 g per day for 5-7 days), which maintains a dose (3-5 g per day).
7. 5. Beta-Alanin: Endurance and delayed fatigue.
   • The role of beta-alanine in increasing the level of carnosine in the muscles, which helps buffer lactic acid and delay the onset of fatigue.
   • Beta-Alanin is especially effective in sports, requiring high intensity and duration (for example, sprint, swimming, crossfit).
   • The side effect of beta-alanine: tingling skin (paresthesia), which usually takes place after a while.
   • Forms of beta-alanine in dietary supplements: powder, capsules.
   • Recommended dose: 2-5 g per day, divided into several receptions.

Chapter 4: Herbal additives and adaptogens: natural support for athletes

4. 1. Ginseng: energy and endurance.
   • The role of ginseng in increasing energy, improving endurance, reducing fatigue, strengthening immunity.
   • Active components of ginseng: gynzenosides.
   • Types of ginseng: Asian ginseng (Panax Ginseng), American ginseng (Panax Quinquefolius), Siberian ginseng (Eleutherococcus senticosus).
   • Asian ginseng has a more stimulating effect, the American ginseng is more soothing.
   • Contraindications: increased blood pressure, insomnia.
5. 2. Eleuterococcus: Adaptogen and Immunomodulator.
   • The role of Eleutherococcus in increasing stress resistance, improving physical and mental performance, strengthening immunity.
   • Active components of Eleutherococcus: Eleutherosides.
   • Eleutherococcus is often called “Siberian ginseng”, although it belongs to another genus of plants.
   • Contraindications: increased blood pressure, insomnia.
6. 3. Rhodiola pink: adaptation and recovery.
   • The role of Rodiola is pink in increasing stress resistance, improving mental and physical performance, reducing fatigue, and improving mood.
   • Active components of Rodiola Rose: Rosavin and Salidroside.
   • Rhodiola pink has adaptogenic properties, helping the body adapt to various stress factors.
   • Contraindications: individual intolerance.
7. 4. Ashvaganda: Stress decrease and sleep improvement.
   • The role of Ashvaganda in reducing the level of cortisol (stress hormone), improving sleep, increasing energy, strengthening immunity.
   • Active components of Ashvaganda: Vitanolides.
   • Ashvaganda has adaptogenic and antioxidant properties.
   • Contraindications: pregnancy, lactation, autoimmune diseases.
8. 5. Turmeric: anti -inflammatory and antioxidant effects.
   • The role of turmeric in a decrease in inflammation, the protection of cells from damage by free radicals, relieve joint pain.
   • Active component of turmeric: Kurkumin.
   • Kurkumin has low bioavailability, so it is recommended to take it along with piperin (component of black pepper), which improves its absorption.
   • Forms of turmeric in dietary supplements: turmeric extract, kurkumin with piperin, liposomal curcumin.
9. 6. Ginger: anti -inflammatory and antiemetic effects.
   • The role of ginger in a decrease in inflammation, relief of muscles and joint pain, and a decrease in nausea.
   • Active components of ginger: gingorols.
   • Ginger can be useful for athletes suffering from motion sickness or nausea caused by intensive training.
   • Forms of ginger in dietary supplements: ginger powder, ginger extract.

Chapter 5: Addresses for the health of joints and ligaments

5. 1. Glucosamine and chondroitin: building blocks of cartilage.
   • The role of glucosamine and chondroitin in maintaining the health of cartilage, reducing joint pain, improve mobility.
   • Glucosamine and chondroitin are the main components of cartilage.
   • Forms of glucosamine in dietary supplements: glucosamine sulfate, glucosamine hydrochloride.
   • Forms of chondroitine in BADs: chondroitin sulfate.
   • Often glucosamine and chondroitin are taken together to achieve a synergistic effect.
6. 2. MSM (methyl sulfonylmetatan): anti -inflammatory action and joint support.
   • The role of MSM in a decrease in inflammation, relief of joint pain, improved mobility, acceleration of recovery after training.
   • MSM is a source of sulfur, which is necessary for the synthesis of collagen and other important molecules in the body.
7. 3. Collagen: structure and elasticity of connective tissue.
   • The role of collagen in maintaining the structure and elasticity of the skin, bones, ligaments, tendons and cartilage.
   • Types of collagen: type I (leather, bones, tendons, ligaments), type II (cartilage), type III (leather, muscles, blood vessels).
   • Hydrolyzed collagen: collagen, split into smaller peptides, which facilitates its absorption.
   • Forms of collagen in dietary supplements: powder, capsules, liquids.
8. 4. Hyaluronic acid: moisturizing and depreciation of joints.
   • The role of hyaluronic acid in moisture and depreciation of joints, a decrease in pain, improvement of mobility.
   • Hyaluronic acid is the main component of the synovial fluid that lubricates the joints.
   • Forms of hyaluronic acid in dietary supplements: capsules, liquids, injections.

Chapter 6: Probiotics and prebiotics: intestinal health and athlete immunity

6. 1. The role of intestinal microbiots in the athlete’s health.
   • The effect of intestinal microbiots on immunity, digestion, absorption of nutrients, synthesis of vitamins, regulation of inflammation.
   • Dysbacteriosis: Violation of the balance of intestinal microbiots, which can lead to health problems, including a decrease in immunity, digestive disorders and deterioration of sports results.
   • Factors affecting the intestinal microbiota: diet, stress, antibiotics, intensive training.
7. 2. Probiotics: beneficial bacteria for intestinal health.
   • Determination of probiotics: living microorganisms, which, when admitted in sufficient quantities, have a favorable effect on the health of the owner.
   • Types of probiotics: lactobacillus (Lactobacillus), bifidobacteria (Bifidobacterium), suckers (Saccharmyces).
   • The role of probiotics in improving digestion, strengthening immunity, reducing inflammation.
   • The choice of probiotics: it is important to choose probiotics containing strains that have been studied and proved their effectiveness.
   • Forms of probiotics in dietary supplements: capsules, powders, liquids, food (yogurt, kefir, sauerkraut).
8. 3. Prebiotics: food for beneficial bacteria.
   • Determination of prebiotics: substances that are not digested in the upper sections of the gastrointestinal tract and stimulate the growth and activity of beneficial bacteria in the intestines.
   • Types of prebiotics: inulin, fruitoligosaccharides (phos), galactooligosaccharides (state), resistant starch.
   • Sources of prebiotics: onions, garlic, bananas, asparagus, chicory, whole grain products.
   • Prebiotics are often taken along with probiotics to enhance their effect (Sinbiotics).

Chapter 7: Omega-3 fatty acids: Heart of the heart, brain and joints

7. 1. The role of omega-3 fatty acids in the athlete’s health.
   • The effect of omega-3 fatty acids on the health of the cardiovascular system, brain, joints, immunity, decrease in inflammation.
   • The basic fatty acids of omega-3: alpha-linolenic acid (Alk), eicosapstacracentenoic acid (EPK), non-oxacenoic acid (DGK).
   • ALK is found in vegetable oils (linseed, rapeseed, soy), nuts and seeds. EPK and DGK are found in fatty fish (salmon, tuna, sardines).
   • The body can convert Alc into EPK and DGK, but this process is ineffective. Therefore, it is important to get a sufficient amount of EPC and DHA from food or additives.
8. 2. Omega-3 sources: food and additives.
   • Recommended sources of omega-3 in the diet: fat fish (2-3 times a week), linseed oil, walnuts, chia seeds.
   • Bades with omega-3: fish oil, krill oil, vegetarian sources Omega-3 (algae oil).
   • The choice of dietary supplements with omega-3: it is important to choose products with a high content of EPK and DGC, as well as check them for cleanliness from heavy metals and other pollutants.
   • The dosage of Omega-3: the recommended dose of the EPK and DGK for athletes is 1-3 g per day.
9. 3. The advantages of Omega-3 for athletes.
   • Decrease in inflammation: omega-3 have anti-inflammatory properties, which can help reduce muscles and joint pain after training.
   • Improving recovery: Omega-3 can accelerate recovery after training, reducing muscle soreness and inflammation.
   • Support for the cardiovascular system: Omega-3 improve the function of the cardiovascular system, reducing the risk of cardiac diseases.
   • Improving cognitive functions: Omega-3 is important for brain health and can improve cognitive functions, such as memory and concentration.

Chapter 8: Other useful additives for athletes

8. 1. Coenzym Q10 (COQ10): Energy and antioxidant protection.
   • The role of COQ10 in energy metabolism, the protection of cells from damage by free radicals, maintaining health of the cardiovascular system.
   • COQ10 is produced in the body, but its level decreases with age and when taking some drugs (for example, statins).
   • Forms of COQ10 in dietary supplements: Kilikhinon, Kilikhinol (more bio -access form).
9. 2. Alpha-lipoic acid (ALA): antioxidant and blood sugar regulator.
   • The role of ALA in the protection of cells from damage by free radicals, improve sensitivity to insulin, regulation of blood sugar.
   • ALA has antioxidant properties and can help improve glucose metabolism.
10. 3. Betain (trimethyllycin): increased performance and muscle mass.
    • The role of betaine in increasing strength and power, increase muscle mass, improve hydration.
    • Betain can help increase creatine synthesis and improve cell hydration.
11. 4. Buffer supplements: bicarbonate of sodium and citrate potassium.
    • The role of buffering additives in increasing pH of blood, which helps to delay the onset of fatigue during intense training.
    • Sodium bicarbonate and potassium citrate can be useful for athletes involved in sports requiring high intensity and duration.
12. 5. Nitrates: Improving blood flow and endurance.
    • The role of nitrates in expanding blood vessels, improving blood flow, increasing oxygen delivery to muscles, improving endurance.
    • Sources of nitrates: beetroot juice, green leafy vegetables.
    • Nitrates can be useful for athletes involved in endurance sports.

Chapter 9: Practical recommendations for the use of dietary supplements

9. 1. Consultation with a specialist: necessity and importance.
   • To emphasize the importance of consulting a doctor or a sports nutritionist before taking any dietary supplements.
   • A specialist can help determine individual nutrient needs and choose optimal additives.
10. 2. The choice of high -quality dietary supplements: criteria and warnings.
    • Choose dietary supplements from famous and reliable manufacturers.
    • Check the availability of quality certificates (for example, GMP, NSF).
    • Avoid dietary supplements with a dubious composition or high dosages.
    • Pay attention to the reviews of other users.
11. 3. Dosage and reception mode: optimal schemes.
    • Follow the recommended dosages indicated on the packaging.
    • Take into account the time of receiving additives (for example, before, during or after training).
    • Separate the use of some additives (for example, iron and calcium).
12. 4. Side effects and contraindications: how to avoid negative consequences.
    • Carefully study information about side effects and contraindications.
    • Start taking new additives with small doses.
    • Stop taking the additive when any undesirable symptoms appear.
    • Take into account the interaction of additives with drugs.
13. 5. Individual approach: Adaptation of recommendations to the needs of the athlete.
    • Take into account the sport, intensity of training, physiological features and goals of the athlete.
    • Regularly revise the add -ons to receive scheme depending on changes in the training process.
14. 6. A combination of dietary supplements with proper nutrition and training mode.
    • To emphasize that dietary supplements are an addition to proper nutrition and training mode, and not their replacement.
    • Balanced diet, sufficient sleep and adequate restoration are key factors of sports success.

Chapter 10: Prospects for the use of dietary supplements in sports

10. 1. New research and development in the field of sports nutrition.
    • A review of recent scientific research on the influence of dietary supplements on sports performance and health of athletes.
    • New promising additives that can improve the results in sports.
11. 2. A personalized approach to the use of dietary supplements based on genetic data.
    • The use of genetic tests to determine an individual predisposition to a deficiency of certain nutrients and the choice of optimal additives.
12. 3. The role of dietary supplements in the prevention of injuries and diseases in athletes.
    • The use of dietary supplements to strengthen bones, ligaments and tendons, reduce the risk of inflammation and increase immunity.
13. 4. The ethical side of the use of dietary supplements in sports.
    • Discussion of doping issues and the need to use only permitted and safe additives.
    • The importance of honest game and compliance with the rules of sports ethics.
14. 5. Information and education of athletes about the proper use of dietary supplements.
    • To emphasize the importance of increasing the literacy of athletes in sports nutrition and the use of dietary supplements.
    • Creation of information resources and educational programs for athletes and coaches.