How to take dietary supplements to achieve sports goals

How to take dietary supplements to achieve sports goals: Complete management

Section 1: Understanding of dietary supplements and their roles in sports

1. Definition and classification of dietary supplements:

   • What is dietary supplement? Biologically active additives (dietary supplements) are concentrates of natural or identical to natural biologically active substances designed for direct intake with food or introduction into food products in order to enrich the rations with individual food substances or complexes. It is important to understand that dietary supplements are not medicines, but auxiliary agents.
   • Classification by composition: Bad can be classified according to various criteria.
     • Vitamins and minerals: Vitamin-mineral complexes, separate vitamins (C, D, group B), minerals (zinc, magnesium, calcium).
     • Amino acids: BCAA (Leucin, Isolecin, Valin), Glutamine, Arginine, Creatine, Taurin.
     • Plant extracts: Extracts of ginseng, eleutherococcus, Rodiola rose, guarana, green tea, yochimbe.
     • Probiotics and prebiotics: Cultures of living microorganisms that contribute to the improvement of intestinal microflora.
     • Enzymes: Digestive enzymes (amylase, protease, lipase), helping to break down food and improve its absorption.
     • Fatty acids: Omega-3, omega-6, conjugated linoleic acid (CLA).
     • Carbohydrates: Maltodextrin, dextrose, ribose.
     • Specialized products: Preventive complexes, post -lineing complexes, fat burners, protein mixtures, geners.
   • Classification by purpose:
     • To increase energy and endurance: Guarana, Coffein, Adaptogens extracts (wise, eleutherococcus).
     • For the growth of muscle mass and recovery: Creatine, BCAA, protein, glutamine.
     • To reduce weight: L-carnitine, CLA, green tea extract.
     • To strengthen the joints and ligaments: Chondroitin, glucosamine, collagen.
     • For general health and immunity: Vitamin-mineral complexes, probiotics, omega-3.

2. The role of dietary supplements in achieving sports goals:

   • General health support: Intensive training create an additional load on the body. Bades can help compensate for the deficiency of the necessary vitamins and minerals, support the immune system and general health.
   • Improving energy and endurance: Some dietary supplements contain components that stimulate the nervous system and increase energy levels, which allows you to train more intensively and longer.
   • Improving recovery: After training, the muscles need time to restore. Some dietary supplements contribute to faster recovery of muscle tissue and decrease in muscle pain.
   • Muscle growth stimulation: Some dietary supplements contribute to the synthesis of protein and the growth of muscle mass, especially in combination with strength training and sufficient protein consumption.
   • Fat burning: Some dietary supplements can help accelerate metabolism and burn fat, but their effectiveness is often overestimated.
   • Protection of joints and ligaments: Intensive training can lead to injuries of joints and ligaments. Some dietary supplements contain components that help strengthen joints and ligaments and reduce the risk of injuries.

3. Legislative regulation of dietary supplements:

   • Differences in regulation between countries: The legislation regulating the production and sale of dietary supplements is significantly different in different countries. In some countries, dietary supplements are subject to strict verification and certification, in others – less strict.
   • The risks of acquiring poor -quality products: Unscrupulous manufacturers can add prohibited substances to dietary supplements or indicate incorrect information on the label. Therefore, it is important to purchase dietary supplements only from trusted manufacturers and suppliers.
   • The importance of certification: When choosing dietary supplements, you should pay attention to the availability of quality certificates, which confirm that the product corresponds to the declared characteristics and is safe for use.
   • Checking information on the label: Before using dietary supplements, it is necessary to carefully study the information on the label, including the composition, recommendations for use, contraindications and possible side effects.

Section 2: Fundamentals of admission of dietary supplements for various sports purposes

1. General principles of admission of dietary supplements:

   • Consultation with a specialist: Before you start taking any dietary supplements, it is recommended to consult a doctor or a sports nutritionist. The specialist will help to determine which dietary supplements you really need, and choose the optimal dosage.
   • Individual approach: The effectiveness of dietary supplements can vary significantly depending on the individual characteristics of the body, such as age, gender, state of health, level of physical activity and diet.
   • Realistic expectations: Bades are not a magic pill and cannot replace healthy diet, regular training and a good rest. They only complement a healthy lifestyle and help optimize the results of training.
   • Gradual introduction: You should start taking dietary supplements with small doses, gradually increasing them to the recommended. This will evaluate the reaction of the body and avoid possible side effects.
   • Dosage compliance: It is important to strictly observe the recommended dosage indicated on the label. Exceeding the dosage can lead to undesirable consequences.
   • Feeding with food: Bades should be taken in combination with a balanced diet that provides the body with the necessary macro- and trace elements.
   • Cyclication of admission: Some dietary supplements are recommended to be taken cyclically, with interruptions to avoid getting used to the body and decrease in effectiveness.
   • Observation of the reaction of the body: It is important to carefully monitor the reaction of the body to the intake of dietary supplements and, if any side effects appear, immediately stop taking and consult a doctor.

2. Dietary supplements for a set of muscle mass:

   • Protein: It is necessary for the restoration and growth of muscle tissue. It is recommended to take protein after training and during the day to maintain positive nitrogen balance. Types of protein: whey, casein, soy, egg. Dosage: 1.6-2.2 grams per kilogram of body weight per day.
   • Creatine: Increases strength and endurance, contributes to the hydration of muscle cells and accelerates the growth of muscle mass. It is recommended to take creatine monohydrate in a dosage of 3-5 grams per day. The loading phase (20 grams per day for 5-7 days) with the subsequent maintenance dose (3-5 grams per day) is possible.
   • BCAA (Laicin, Isoleycin, Valin): Amino acids with an extensive chain that contribute to the restoration of muscles, reduce muscle pain and prevent the destruction of muscle tissue. It is recommended to take BCAA before, during and after training. Dosage: 5-10 grams per day.
   • Glutamine: Strengthens the immune system, accelerates recovery and promotes protein synthesis. It is recommended to take glutamine after training and before bedtime. Dosage: 5-15 grams per day.
   • Heiner: A mixture of protein and carbohydrates, designed to increase the calorie content of the diet and a set of body weight. It is recommended to take a gainer after training and between meals. Dosage: depends on the calorie content and the composition of the geiner.
   • Arginine: The predecessor of nitrogen oxide, which expands blood vessels and improves the blood supply to the muscles. It is recommended to take Arginine before training. Dosage: 3-6 grams per day.

3. Bad for weight loss:

   • L-Carnitin: Transports fatty acids to mitochondria, where they are burned for energy. It is recommended to take L-carnitine before training. Dosage: 1-3 grams per day. The effectiveness of L-carnitine increases when combined with aerobic training.
   • CLA (conjugated linoleic acid): Promotes fat burning and maintaining muscle mass. It is recommended to take Cla with food. Dosage: 3-6 grams per day.
   • Green tea extract: Contains caffeine and catechins that accelerate metabolism and contribute to burning fat. It is recommended to take green tea extract before training. Dosage: depends on the concentration of active substances.
   • Caffeine: It stimulates the nervous system, increases the level of energy and accelerates metabolism. It is recommended to take caffeine before training. Dosage: 100-300 mg per day. It is important to consider individual tolerance of caffeine.
   • Fathers: They contain a combination of various substances that accelerate metabolism, suppress appetite and increase energy consumption. It is recommended to use fat burners only after consulting a doctor. Dosage: depends on the composition and manufacturer.
   • Protein: Helps maintain muscle mass during a diet and promotes saturation. It is recommended to use a sufficient amount of protein (1.6-2.2 grams per kilogram of body weight per day).

4. Dietary supplements to increase endurance:

   • Beta-Alanine: Increases the level of carnosine in the muscles that buffering lactic acid and reduces muscle fatigue. It is recommended to take beta-alanine during the day. Dosage: 2-5 grams per day. The effect of tingling the skin at the beginning of the reception is possible.
   • Creatine: Improves energy metabolism and increases endurance. It is recommended to take creatine monohydrate in a dosage of 3-5 grams per day.
   • Caffeine: It stimulates the nervous system, increases the level of energy and reduces the perception of pain. It is recommended to take caffeine before training. Dosage: 100-300 mg per day.
   • Electrolytes: Restore the balance of electrolytes lost with then during training. It is recommended to use electrolytes during and after training.
   • MaltherkCSTRIN: Quickly digestible carbohydrate, which provides energy during long training. It is recommended to use Maltodecostrin during training.
   • Iron: It is necessary to transport oxygen to the muscles. Iron deficiency can reduce endurance. It is recommended to take iron with deficiency (according to the results of blood tests).

5. Dietary supplements for strengthening joints and ligaments:

   • Chondroitin and glucosamine: They stimulate the regeneration of cartilage and improve joint mobility. It is recommended to take chondroitin and glucosamine together. Dosage: chondroitin 800-1200 mg per day, glucosamine 1500 mg per day.
   • Collagen: The main construction protein of joints, ligaments and skin. It is recommended to take a hydrolyzed collagen for better absorption. Dosage: 10-20 grams per day.
   • MSM (methyl sulfonylmetatan): The organic connection of sulfur, which has anti -inflammatory properties and improves joint mobility. It is recommended to take MSM with chondroitin and glucosamine. Dosage: 1-3 grams per day.
   • Vitamin C: It is necessary for the synthesis of collagen. It is recommended to take vitamin C along with collagen. Dosage: 500-1000 mg per day.
   • Omega-3 fatty acids: They have anti -inflammatory properties and improve joint health. It is recommended to take omega-3 fatty acids in a dosage of 1-3 grams per day.

6. Bades to maintain overall health and immunity:

   • Vitamin-mineral complexes: Provide the body with the necessary vitamins and minerals. It is recommended to take vitamin-mineral complexes daily. Dosage: According to the manufacturer’s instructions.
   • Vitamin D: It is necessary for the health of bones, immune system and general health. It is recommended to take vitamin D in winter or with a lack of sunlight. Dosage: 1000-5000 IU per day.
   • Vitamin C: Strengthens the immune system and protects the body from free radicals. It is recommended to take vitamin C in a period of increased incidence. Dosage: 500-1000 mg per day.
   • Zinc: It is necessary for the immune system and wound healing. It is recommended to take zinc for deficiency (according to the results of blood tests). Dosage: 15-30 mg per day.
   • Probiotics: They support a healthy intestinal microflora and strengthen the immune system. It is recommended to take probiotics after taking antibiotics or with digestive problems.
   • Omega-3 fatty acids: They have anti -inflammatory properties and improve overall health. It is recommended to take omega-3 fatty acids in a dosage of 1-3 grams per day.

Section 3: detailed analysis of popular dietary supplements

1. Creatine: monohydrate, ethyl ether, other forms

   • Creatine Monogidrate: Golden standard creatine. The most studied and effective form. Increases the level of phosphocratin in the muscles, which provides energy during short, intense exercises. Improves strength, endurance and growth of muscle mass.
     • Advantages: Proven effectiveness, availability, relatively low cost.
     • Flaws: It can cause a delay in water in the body, in rare cases – a stomach disorder.
     • Reception recommendations: The loading phase (20 grams per day for 5-7 days) with the subsequent maintenance dose (3-5 grams per day) or a constant reception of 3-5 grams per day.
   • Creatine Ethyl ether (Cee): Theoretically, it should be better absorbed, but studies have not confirmed its superiority over monohydrate.
     • Advantages: Perhaps it is better absorbed (not proved).
     • Flaws: Less effective than monohydrate, a higher cost.
     • Reception recommendations: There are no clear recommendations due to lack of research.
   • Creatine Hydrochloride (HCL): It is better to solve in water, which can improve absorption and reduce the risk of stomach disorders.
     • Advantages: Good solubility, less risk of stomach disorder.
     • Flaws: More expensive than monohydrate, less research.
     • Reception recommendations: 1-2 grams per day.
   • Other forms: Creatine Malat, Creatine Citrate, Buferized Creatine. They do not have significant advantages over monohydrate.

2. Protein: serum, casein, soy, vegetable

   • Wastein protein: A rapidly digestible protein is ideal for reception after training to quickly deliver amino acids to the muscles.
     • Types: Concentrate, isolate, hydrolyzate. The hydrolyzate is absorbed the fastest, isolate contains less lactose and fats.
     • Advantages: High speed of assimilation, high content of amino acids, ease of use.
     • Flaws: It can cause allergies in people with lactose intolerance.
     • Reception recommendations: 20-40 grams after training, you can also use between meals.
   • Casein: Slowly estimated protein is ideal for admission before bedtime to provide muscles with amino acids during the night.
     • Advantages: Slow assimilation, prolonged release of amino acids, a feeling of saturation.
     • Flaws: The slow speed of assimilation can cause heaviness in the stomach.
     • Reception recommendations: 20-40 grams before bedtime.
   • Soy protein: Plant protein, a good source of protein for vegetarians and vegans.
     • Advantages: Suitable for vegetarians and vegan, contains all essential amino acids.
     • Flaws: It may contain phytoestrogens, not everyone likes the taste.
     • Reception recommendations: 20-40 grams after training or between meals.
   • Plant proteins (pea, rice, hemp): Plant alternatives to animal proteins.
     • Advantages: Suitable for vegetarians and vegans, often contain additional beneficial substances.
     • Flaws: They may have a specific taste, some can be inferior in amino acid composition (it is necessary to combine different sources).
     • Reception recommendations: 20-40 grams after training or between meals, depending on the source and the amino acid profile.

3. BCAA (leucin, isolacin, valin): ratio and shape

   • The role of BCAA: Reduce muscle destruction, accelerate recovery, and can reduce muscle pain.
   • The ratio of leucine, isolacin and valine: The most common ratio is 2: 1: 1 (leicin: isolacin: valin). Leucin is considered the most important amino acid to stimulate protein synthesis.
   • Forms: Capsules, powder, liquid. The powder is often cheaper and allows you to adjust the dosage.
   • Advantages: Accelerate recovery, reduce muscle destruction, can increase endurance.
   • Flaws: Efficiency can be limited with sufficient consumption of protein with food.
   • Reception recommendations: 5-10 grams to, during or after training.

4. Omega-3 fatty acids: EPA and DHA

   • Omega-3 role: Reduce inflammation, improve the health of the heart, brain and joints.
   • EY DHA: Two main active forms of omega-3. EPA has anti -inflammatory properties, DHA is important for brain health.
   • Sources: Fish oil, krill oil, vegetable springs (linseed oil, chia oil). Plant sources contain ALA, which should be transformed into EPA and DHA, which is not always effective.
   • Advantages: Improve the health of the heart, brain and joints, reduce inflammation.
   • Flaws: Fish oil can have a specific taste, high doses can dilute blood.
   • Reception recommendations: 1-3 grams EPA and DHA per day.

5. Vitamin D: D2 and D3

   • The role of vitamin D: Supports bone health, immune system and general health.
   • D2 (ergocalciferol) and d3 (cholecalciferol): D3 is produced in the skin under the influence of sunlight and is considered more effective than D2.
   • Sources: Sunlight, oily fish, egg yolk, enriched products, additives.
   • Advantages: Supports bone health and immune system.
   • Flaws: Vitamin D deficiency is common, especially in winter. An overdose can be toxic.
   • Reception recommendations: 1000-5000 IU per day, depending on the level of vitamin D in the blood (it is recommended to check the level).

6. Caffeine: Ariple, extracts

   • The role of caffeine: It stimulates the nervous system, increases the level of energy, improves concentration and endurance.
   • Ain -water caffeine: A pure form of caffeine is often used in pre -training complexes.
   • Extracts: Guarana extract, green tea extract. Contain caffeine, but also other beneficial substances.
   • Advantages: Increases energy level, improves concentration and endurance.
   • Flaws: It can cause anxiety, insomnia, addiction.
   • Reception recommendations: 100-300 mg before training. It is important to consider individual tolerance.

Section 4: Practical advice on receiving dietary supplements

1. Drawing up an individual dietary supplement plan:

   • Definition of goals: Clearly formulate your sporting goals (a set of muscle mass, weight loss, endurance, etc.).
   • Power rating: Analyze your diet and identify possible deficits of the necessary nutrients.
   • The choice of dietary supplements: Based on your goals and deficits, choose dietary supplements that can help you achieve the desired results.
   • Determination of dosage and reception time: Follow the recommendations for the dosage and the reception time indicated on the label, and adapt them to your individual needs.
   • Monitoring of the results: Carefully monitor your condition and results of training in order to evaluate the effectiveness of the reception of dietary supplements and, if necessary, make adjustments to your plan.
   • Consultation with a specialist: Consult a doctor or sports nutritionist regularly to make sure that your dietary supplement plan is safe and effective.

2. Optimization of the reception of dietary supplements depending on the time of training:

   • Before training:
     • Caffeine: 100-300 mg 30-60 minutes before training to increase energy and concentration.
     • Creatine: 3-5 grams (if accepted regularly).
     • BCAA: 5-10 grams 15-30 minutes before training to protect muscles from destruction.
     • L-Carnitin: 1-3 grams 30-60 minutes before training (if the goal is weight loss).
     • Arginine: 3-6 grams 30-60 minutes before training to improve the blood supply to the muscles.
   • During training:
     • BCAA: 5-10 grams during long training to maintain energy and protect muscles.
     • Electrolytes: To restore the balance of electrolytes lost with later.
     • MaltherkCSTRIN: To provide energy during long training.
   • After training:
     • Protein: 20-40 grams for 30-60 minutes after training for the restoration and growth of muscles.
     • Creatine: 3-5 grams (if accepted regularly).
     • BCAA: 5-10 grams to accelerate recovery.
     • Glutamine: 5-15 grams to strengthen the immune system and accelerate recovery.
     • Heiner: To increase the calorie content of the diet and a set of body weight.
   • Before going to bed:
     • Casein: 20-40 grams to provide muscles with amino acids during the night.
     • Glutamine: 5-15 grams to strengthen the immune system and accelerate recovery.

3. How to avoid side effects and interaction of dietary supplements with drugs:

   • Buy dietary supplements from trusted manufacturers: This reduces the risk of acquiring low -quality products containing prohibited or harmful substances.
   • Read the labels carefully: Study the composition, recommendations on use, contraindications and possible side effects.
   • Start with small doses: Gradually increase the dosage to evaluate the reaction of the body.
   • Do not exceed the recommended dosage: This can lead to undesirable consequences.
   • Follow the cyclical reception: Take breaks in taking some dietary supplements to avoid getting used to the body and reduce effectiveness.
   • Tell the doctor about the admission of dietary supplements: This is especially important if you take any medication to avoid undesirable interaction.
   • Carefully follow your condition: When any side effects appear, immediately stop taking the dietary supplement and consult a doctor.
   • Particular attention: Caution should be taken when taking dietary supplements containing stimulants (caffeine, guarana, yochimba), especially people with heart or nervous system diseases.

4. The importance of balanced nutrition and regular training:

   • Bades are an addition, not a replacement: Bades cannot replace a healthy diet, regular training and a good rest.
   • Balanced nutrition: Provide the body with the necessary macro- and microelements using a variety of diet, including a sufficient amount of protein, carbohydrates, fats, vitamins and minerals.
   • Regular training: Follow the training mode that corresponds to your sports goals and the level of physical training.
   • Full rest: Provide a sufficient amount of sleep and time to restore after training.

5. Examples of successful schemes for reception of dietary supplements for various sports disciplines:

   • Bodybuilding: Protein, creatine, BCAA, glutamine, arginine, vitamin-mineral complexes.
   • Easy athletics (endurance): Beta-Alanin, creatine, caffeine, electrolytes, Maltodecstrin, iron, vitamin-mineral complexes.
   • Powerlifting: Creatine, protein, BCAA, vitamin-mineral complexes, chondroitin and glucosamine.
   • Crossfit: Protein, creatine, BCAA, electrolytes, vitamin-mineral complexes.
   • Fitness (weight loss): L-carnitine, CLA, green tea extract, caffeine, protein, vitamin-mineral complexes.

Section 5: Scientific research and myths about dietary supplements

1. Analysis of scientific research confirming the effectiveness of dietary supplements:

   • Creatine: Numerous studies confirm its effectiveness in increasing strength, endurance and muscle mass.
   • Protein: It is proved that the use of protein after training helps to restore and growth of muscles.
   • BCAA: Studies show that BCAA can reduce muscle destruction and accelerate recovery.
   • Caffeine: It is proved that caffeine increases energy level, improves concentration and endurance.
   • Omega-3 fatty acids: Numerous studies confirm their benefits for the health of the heart, brain and joints.
   • Vitamin D: It is proved that vitamin D is necessary for the health of bones and the immune system.

2. The debunking of common myths about dietary supplements:

   • Myth: Bades are a magic tablet. Reality: Bades are only an addition to a healthy lifestyle, and not replacing a healthy diet, regular training and a good rest.
   • Myth: Bades are harmful to health. Reality: many dietary supplements are safe subject to the recommended dosage and in the absence of contraindications.
   • Myth: Bades are addictive. Reality: some dietary supplements can cause addiction, but most do not cause. It is recommended to observe the cyclical reception in order to avoid addiction.
   • Myth: Bades are equally effective for everyone. Reality: the effectiveness of dietary supplements can vary significantly depending on the individual characteristics of the body.
   • Myth: The larger the dosage, the better the result. Reality: the exceeding the dosage can lead to undesirable consequences. It is important to follow the recommended dosage.
   • Myth: All dietary supplements are equally high quality. Reality: the quality of dietary supplements can vary significantly depending on the manufacturer. It is important to purchase dietary supplements from trusted manufacturers and suppliers.

3. How to distinguish reliable information from inaccurate:

   • Check the sources: Trust information from reliable sources, such as scientific research, medical journals, sites of medical organizations and experts.
   • Pay attention to the evidence: Look for scientific evidence confirming the effectiveness of Bad.
   • Be critical: Do not believe everything you see or hear. Check information from different sources and compare it.
   • Consult with specialists: Contact doctors or sports dietetologists to get professional advice.
   • Beware of sensational statements: Do not believe the dietary supplements who promise instant and incredible results.

Section 6: The future of dietary supplements in sports

1. New developments and technologies in the production of dietary supplements:

   • Personalized dietary supplements: Development of dietary supplements adapted to the individual needs of the body based on genetic analysis and other factors.
   • Nanotechnology: The use of nanotechnologies to improve the assimilation and delivery of active substances of dietary supplements.
   • Biotechnology: Development of new sources of biologically active substances using biotechnology.
   • Intellectual dietary supplements: Development of dietary supplements that can adapt their action depending on the state of the body and the needs of training.

2. Trends in the use of dietary supplements in different sports:

   • The growth of the popularity of plant dietary supplements: An increase in interest in plant dietary supplements as a more natural and safe alternative to synthetic additives.
   • Using dietary supplement to improve cognitive functions: Expanding the use of dietary supplements to improve concentration, memory and other cognitive functions in athletes.
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