The best dietary supplements for power sports

The best dietary supplements for power sports

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

In power sports, such as heavy athletics, powerlifting, bodybuilding and crossfit, the result is determined not only by the intensity of training, but also by properly selected nutrition. Adequate nutrition provides energy with the necessary nutrients for restoration, muscle growth and maintaining overall health. While the basis of a sports diet is a balanced diet rich in proteins, carbohydrates and healthy fats, biologically active additives (dietary supplements) can play an important role in optimizing the results, especially with high training loads.

Bades are concentrated sources of nutrients that complement the diet. They are not drugs and are not intended for the treatment of diseases, but can have a positive effect on various aspects of sports training, such as increasing strength and endurance, acceleration of recovery after training, improving the composition of the body and maintaining joint health.

However, it is important to understand that dietary supplements are only an addition to a healthy lifestyle and proper nutrition. They will not replace a full -fledged diet and regular training. Before you start taking any dietary supplements, it is necessary to consult a doctor or a sports nutritionist in order to exclude contraindications and choose the optimal method of administration, taking into account the individual characteristics of the body and the purpose of training.

II. Key dietary supplements for increasing strength and muscle mass

A. Creatine:

1. The mechanism of action: Creatine is a nitrogen -containing carbon acid, which is naturally present in the human body and plays a key role in energy metabolism, especially during high -intensity exercises. It increases the reserves of phosphocratin in the muscles, which is necessary for the rapid recovery of ATP (adenosineric), the main source of energy for muscle contraction. An increase in phosphocratin reserves allows you to train with greater intensity and volume, which leads to an increase in strength and muscle mass. Creatine also has a hydrating effect, increasing the water content in muscle cells, which can stimulate protein synthesis.

2. Forms of creatine:

   • Creatine Monogidrate: The most studied and affordable form of creatine. Efficiency is confirmed by numerous studies. Recommended dosage: 3-5 grams per day. You can use the loading phase (20 grams per day for 5-7 days), but this is not necessary.
   • Creatine Hydrochloride (HCL): It is believed that it has better solubility and digestibility compared to monohydrate, which can reduce the likelihood of side effects, such as bloating. Less dosage is required: 1-2 grams per day.
   • Creatin Ethyl Esther (Cee): Theoretically, it should better penetrate the muscle cells, but the studies did not confirm its superiority over monohydrate. It can be less stable in the gastrointestinal tract.
   • Creatine Malat: The combination of creatine with apple acid. Presumably improves assimilation and energy exchange.
   • Creatine Citrate: The combination of creatine with citric acid. Presumably improves solubility.
   • Buerized Creatine (Kre-KLKALYN): It has a higher pH, which theoretically should prevent its destruction in the stomach. However, studies did not reveal significant advantages over monohydrate.

3. Dosage and application: The recommended dosage of creatine monohydrate is 3-5 grams per day. Reception of creatine should be carried out daily, regardless of the days of training. The best reception time is after training or in the morning. You can combine the intake of creatine with carbohydrates, which can improve its absorption.

4. Side effects and contraindications: Creatine is one of the most studied dietary supplements, and its security has been proven by numerous research. The most common side effect is water delay, which usually takes place in a few weeks. Problems with the gastrointestinal tract, such as bloating or diarrhea, can rarely occur. Contraindications: kidney diseases, individual intolerance. Before taking creatine, you need to consult a doctor.

B. Protein:

1. The role of protein in muscle growth: Protein is the main building material for muscles. It consists of amino acids that are necessary for the synthesis of new muscle fibers and the restoration of damaged tissues after training. Adequate protein consumption is necessary to maintain a positive nitrogen balance, which is a key factor for muscle growth.

2. Types of protein:

   • Wastein protein: The most popular type of protein obtained from milk serum. It is quickly absorbed, contains all the necessary amino acids and has high biological value. Suitable for reception after training or as an addition to food during the day.
     • Wastein serum concentrate: Contains 70-80% protein, as well as a small amount of carbohydrates and fats. The most affordable type of serum protein.
     • Wasteen protein isolate: Contains more than 90% of protein, with a minimum content of carbohydrates and fats. Suitable for people with lactose intolerance.
     • Hydrolysis of serum protein: Protein, split into small peptides, which provides even faster assimilation. It has a bitter taste.
   • Casein: Protein received from milk. Slowly absorbed, ensuring the gradual flow of amino acids in the blood for a long time. It is recommended to take before bedtime to prevent catabolism (muscle destruction) during sleep.
   • Egg protein: Protein with high biological value, containing all the necessary amino acids. It is absorbed at an average speed.
   • Soy protein: Plant protein containing all the necessary amino acids. Suitable for vegetarians and vegan.
   • Complex protein: A mixture of various types of protein, providing both quick and slow absorption of amino acids.

3. Dosage and application: The recommended dosage of protein for athletes of power sports is 1.6-2.2 grams per kilogram of body weight per day. Protein should be distributed evenly during the day, including reception after training and before bedtime. You can use protein cocktails, bars or add protein powder to food.

4. Side effects and contraindications: In most cases, protein is well tolerated. Some people may have problems with the gastrointestinal tract, such as bloating or diarrhea, especially when using a large amount of protein. Contraindications: kidney diseases, individual intolerance.

C. BCAA (amino acids with an extensive chain):

1. The composition and role of BCAA: BCAA is a complex of three essential amino acids: leucine, isolacin and valine. They make up about 35% of essential amino acids in the muscles and play an important role in the synthesis of protein, preventing catabolism and a decrease in muscle pain after training. Leucin is the most important amino acid to stimulate protein synthesis.

2. The mechanism of action: BCAA stimulates protein synthesis by activating MTOR (Mammalian Target of Rapamycin), a key enzyme that regulates cell growth. They also reduce protein decay, blocking catabolic processes. In addition, BCAA can reduce muscle soreness after training by reducing inflammation and muscle damage.

3. Dosage and application: The recommended BCAA dosage is 5-20 grams per day, depending on the intensity of training and body weight. BCAA can be taken before, during or after training. Reception of BCAA during training can help reduce fatigue and improve endurance.

4. Side effects and contraindications: BCAA is usually well tolerated. In rare cases, problems with the gastrointestinal tract may occur. Contraindications: individual intolerance.

D. Beta-Alanine:

1. The mechanism of action: Beta-Alanin is a replaceable amino acid, which is the predecessor of carnosin, dipeptide present in the muscles. Carnosine plays the role of the buffer, neutralizing lactic acid, which accumulates in the muscles during intense exercises and causes fatigue. An increase in the level of carnosine in the muscles allows you to train with greater intensity and longer.

2. Dosage and application: The recommended dosage of beta-alanine is 2-5 grams per day. To achieve the maximum effect, it is recommended to take beta-alanine daily for several weeks. Reception of beta-alanine can cause a tingling sensation (paresthesia), which is harmless and passes over time. The division of the daily dose into several techniques can reduce this effect.

3. Side effects and contraindications: The most common side effect is paresthesia. In rare cases, other side effects can occur, such as itching or redness of the skin. Contraindications: individual intolerance.

E. Glutamine:

1. The role of glutamine in the body: Glutamin is a replaceable amino acid that is the most common amino acid in the blood and muscles. It plays an important role in maintaining the immune function, protein synthesis, regulation of acid-base balance and nitrogen transport. During intensive training, the level of glutamine in the muscles decreases, which can lead to a decrease in immunity and a slowdown in recovery.

2. The mechanism of action: Additional intake of glutamine can help restore the level of glutamine in the muscles, support the immune function and accelerate recovery after training. Glutamin can also improve hydration of muscle cells and stimulate glycogen synthesis.

3. Dosage and application: The recommended dosage of glutamine is 5-15 grams per day. Glutamin can be taken after training, before bedtime or during the day.

4. Side effects and contraindications: Glutamin is usually well tolerated. In rare cases, problems with the gastrointestinal tract may occur. Contraindications: kidney, liver diseases, individual intolerance.

III. Dietary supplement to improve endurance and energy

A. Caffeine:

1. The mechanism of action: Caffeine is a stimulator of the central nervous system that blocks the action of adenosine, a neurotransmitter that causes drowsiness and fatigue. Caffeine also increases the release of adrenaline, hormone, which increases the heart rate, blood pressure and energy level. In sports, caffeine improves endurance, reduces the feeling of fatigue and increases the concentration of attention.

2. Dosage and application: Effective dosage of caffeine is 3-6 mg per kilogram of body weight. Caffeine should be taken 30-60 minutes before training. It is recommended to start with a low dose and gradually increase it in order to evaluate individual tolerance. Caffeine use should be avoided before bedtime, as this can break the dream.

3. Side effects and contraindications: Side effects of caffeine can include nervousness, anxiety, insomnia, a rapid heartbeat and problems with the gastrointestinal tract. Contraindications: cardiovascular diseases, hypertension, anxiety disorders, insomnia, pregnancy, breastfeeding, individual intolerance.

B. L-Carnitin:

1. The mechanism of action: L-carnitine is an amino acid that plays an important role in the transport of fatty acids in mitochondria, where they are used to produce energy. L-carnitine can improve the use of fat as a source of energy, reduce fatigue and increase endurance.

2. Dosage and application: The recommended dosage of L-carnitine is 1-3 grams per day. L-carnitine can be taken before, during or after training. Reception of L-carnitine with carbohydrates can improve its absorption.

3. Side effects and contraindications: L-carnitine is usually well tolerated. In rare cases, problems with the gastrointestinal tract, such as nausea or diarrhea, may occur. Contraindications: diseases of the kidneys, thyroid gland, individual intolerance.

C. Citrullin Malat:

1. The mechanism of action: Citrullin Malat is a combination of amino acid citrulline and apple acid. Citrullin improves blood flow and the delivery of oxygen to the muscles, and also participates in the urea cycle, helping to remove ammonia, which accumulates in the muscles during intense exercises and causes fatigue. Apple acid is involved in energy metabolism and can improve endurance.

2. Dosage and application: The recommended dosage of citrullin Malata is 6-8 grams 30-60 minutes before training.

3. Side effects and contraindications: Citrullin Malat is usually well tolerated. In rare cases, problems with the gastrointestinal tract may occur. Contraindications: individual intolerance.

D. Beetroot juice (nitrates):

1. The mechanism of action: Beetroot juice contains nitrates that turn into nitrites in the body. The nitrites then turn into nitrogen oxide, which expands blood vessels and improves blood flow and oxygen delivery to the muscles. This can improve endurance and reduce oxygen consumption during exercises.

2. Dosage and application: The recommended dosage of beetroot juice is 70-140 ml containing 300-600 mg of nitrates, 2-3 hours before training.

3. Side effects and contraindications: Side effects of beetroot juice may include redness of urine (harmless) and problems with the gastrointestinal tract. Contraindications: kidney diseases, hypotension, individual intolerance.

IV. Dietary supplements for joints and ligaments

A. Glucosamine and chondroitin:

1. The mechanism of action: Glucosamine and chondroitin are components of cartilage that play an important role in maintaining joint health. Glucosamine contributes to the formation of cartilage, and chondroitin holds water in cartilage, ensuring its elasticity and elasticity. With intensive training, the cartilage is subjected to increased load, which can lead to its destruction and development of joint diseases, such as osteoarthritis. Additional intake of glucosamine and chondroitin can help protect cartilage, reduce inflammation and relieve joint pain.

2. Dosage and application: The recommended dosage of glucosamine is 1,500 mg per day, and chondroitin – 1200 mg per day. Glucosamine and chondroitin should be taken for a long time, at least 3 months, to achieve the maximum effect.

3. Side effects and contraindications: Glucosamine and chondroitin are usually well tolerated. In rare cases, problems with the gastrointestinal tract may occur. Contraindications: seafood allergies (for glucosamine obtained from the shell of crustaceans), pregnancy, breastfeeding, blood coagulation, individual intolerance.

B. Collagen:

1. The mechanism of action: Collagen is the main structural protein, which forms the basis of connective tissue, including cartilage, ligaments, tendons and skin. In intensive training, the connective tissue is subjected to increased load, which can lead to its damage and development of diseases of the joints and ligaments. Additional reception of collagen can help strengthen the connective tissue, improve its elasticity and reduce the risk of injuries.

2. Types of collagen:

   • Type I collagen: The main type of collagen contained in the skin, bones, tendons and ligaments.
   • Type II collagen: The main type of collagen contained in cartilage.
   • Type III collagen: Contained in the skin, muscles and blood vessels.

3. Dosage and application: The recommended collagen dosage is 10-20 grams per day. Collagen should be taken daily. Reception of collagen with vitamin C can improve its absorption.

4. Side effects and contraindications: Collagen is usually well tolerated. In rare cases, problems with the gastrointestinal tract may occur. Contraindications: individual intolerance.

C. Omega-3 fatty acids:

1. The mechanism of action: Omega-3 fatty acids, such as EPA (eicosapentaenic acid) and DHA (non-posagexaic acid), have anti-inflammatory properties. They reduce inflammation in the joints and ligaments, relieve pain and improve mobility. Omega-3 fatty acids can also help restore tissues after injuries.

2. Dosage and application: The recommended dosage of omega-3 fatty acids is 2-3 grams per day containing at least 1 gram EPA and DHA. Omega-3 fatty acids should be taken daily.

3. Side effects and contraindications: Omega-3 fatty acids are usually well tolerated. In high doses, problems with the gastrointestinal tract, such as nausea or diarrhea, can cause problems. Contraindications: blood coagulation disorders, individual intolerance.

D. Hyaluronic acid:

1. The mechanism of action: Hyaluronic acid is a substance that is naturally present in the human body, especially in the skin, joints and eyes. It has high hygroscopicity, that is, the ability to hold water. In the joints, hyaluronic acid provides lubrication and depreciation, reducing friction between the joint surfaces. The intake of hyaluronic acid can improve joint mobility and relieve pain in osteoarthritis.

2. Dosage and application: The recommended dosage of hyaluronic acid is 100-200 mg per day. Hyaluronic acid should be taken daily.

3. Side effects and contraindications: Hyaluronic acid is usually well tolerated. In rare cases, problems with the gastrointestinal tract may occur. Contraindications: pregnancy, breastfeeding, autoimmune diseases, individual intolerance.

V. Other useful dietary supplements for power sports

A. Vitamin D:

1. The role of vitamin D in the body: Vitamin D plays an important role in the assimilation of calcium and phosphorus necessary for the health of bones. It also participates in the regulation of immune function, muscle strength and nervous conduction. Vitamin D deficiency can lead to a decrease in bone density, an increase in the risk of fractures, a decrease in immunity and muscle weakness.

2. Dosage and application: The recommended dosage of vitamin D is 1000-5000 IU per day, depending on the level of vitamin D in the blood and individual needs. Vitamin D should be taken with food containing fats to improve its absorption.

3. Side effects and contraindications: Vitamin D is usually well tolerated. In high doses, it can cause hypercalcemia (increased level of calcium in the blood), which can lead to nausea, vomiting, weakness and other symptoms. Contraindications: hypercalcemia, hypervitaminosis D, kidney diseases, individual intolerance.

B. Magnesium:

1. The role of magnesium in the body: Magnesium is involved in more than 300 biochemical reactions in the body, including energy metabolism, protein synthesis, regulation of nervous and muscle function, maintaining bone health and cardiovascular system. Magnesium deficiency can lead to muscle cramps, fatigue, insomnia and other problems.

2. Dosage and application: The recommended dosage of magnesium is 300-400 mg per day. Magnesium should be taken with food or in the form of an additive. Various forms of magnesium have different bioavailability. Magnesium citrate and magnesium glycinate are well absorbed.

3. Side effects and contraindications: Magnesium is usually well tolerated. In high doses can cause diarrhea. Contraindications: kidney diseases, bradycardia, individual intolerance.

C. Zinc:

1. The role of zinc in the body: Zinc plays an important role in the immune function, protein synthesis, wound healing, growth and development. It is also necessary for the normal functioning of hormones, including testosterone. Zinc deficiency can lead to a decrease in immunity, slowing down growth and development, a decrease in testosterone levels and other problems.

2. Dosage and application: The recommended zinc dosage is 15-30 mg per day. Zinc should be taken with food or in the form of an additive. Taking zinc on an empty stomach can cause nausea.

3. Side effects and contraindications: Zinc is usually well tolerated. In high doses, it can cause nausea, vomiting and other problems with the gastrointestinal tract. Contraindications: kidney diseases, individual intolerance.

D. Multivitamins and minerals:

1. The role of multivitamins and minerals in the body: Multivitamins and minerals provide the body with all the necessary vitamins and minerals, which are important to maintain general health, immune function, energy exchange and other processes. With intensive training, the need for vitamins and minerals increases, so additional intake of multivitamins and minerals can be useful for athletes of power sports.

2. Dosage and application: Follow the instructions on the packaging of the multivitamin complex. Take multivitamins and minerals with food.

3. Side effects and contraindications: Multivitamins and minerals are usually well tolerated. In high doses, some vitamins and minerals can cause side effects. Contraindications: individual intolerance to the components of the complex.

VI. Important factors when choosing and using dietary supplements

A. Quality and safety:

1. The choice of reliable manufacturers: Bad only from trusted and reliable manufacturers that guarantee the quality and safety of your products. Pay attention to the availability of quality certificates such as GMP (good manufacturing practice).

2. Checking the ingredient composition: Carefully study the composition of the dietary supplement, make sure that it contains only the necessary ingredients and does not contain harmful additives.

3. Avoid fakes: Beware of fakes and do not buy dietary supplements from unverified sellers.

B. Individual needs and goals:

1. Definition of training goals: Choose dietary supplements that match your training goals, whether it is an increase in strength and muscle mass, improvement of endurance or maintaining joint health.

2. Accounting for individual characteristics: Consider your individual characteristics of the body, such as age, gender, state of health and the presence of allergies, when choosing dietary supplements.

3. Consultation with a specialist: Before you start taking any dietary supplements, it is necessary to consult a doctor or a sports nutritionist in order to exclude contraindications and choose the optimal reception scheme.

C. Dosage and reception mode:

1. Compliance with the recommended dosages: Strictly observe the recommended dosages of dietary supplements indicated on the packaging or recommended by a specialist. Exceeding the dosage can lead to side effects.

2. Correct reception mode: Take dietary supplements in accordance with the recommended reception mode, for example, before, during or after training, with food or on an empty stomach.

3. Duration of admission: Some dietary supplements require a long -term trick to achieve the maximum effect, while others can only be taken for a certain period of time.

D. Interaction with other drugs:

1. Accounting for drugs taken: Tell the doctor about all the drugs that you take to exclude the possible interaction of dietary supplements with drugs.

2. Avoid simultaneously taking several stimulants: Do not take several stimulants at the same time, such as caffeine, ephedrine and synephrine, as this can lead to undesirable side effects.

E. Monitoring of results and side effects:

1. Tracking progress: Track your progress in training and general health after the start of admission of dietary supplements to evaluate their effectiveness.

2. Pay attention to side effects: Carefully follow your well -being and pay attention to any side effects that can occur after taking dietary supplements.

3. Continuation of admission if necessary: When any side effects appear, immediately stop taking the dietary supplement and consult a doctor.

VII. Legal and ethical aspects of the use of dietary supplements in sports

A. Forbidden substances:

1. WADA list: Check out the list of prohibited substances of the World Anti -Doping Agency (WADA) to make sure that the dietary supplements you have chosen do not contain prohibited ingredients.

2. Risk of random pollution: Consider the risk of random pollution of dietary supplements by prohibited substances during production. Choose dietary supplements tested by independent laboratories for prohibited substances.

B. Athlete responsibility:

1. Knowledge of the rules: Athletes are responsible for knowledge and compliance with anti -doping rules.

2. Checking of dietary supplements: Athletes should carefully check the composition of the dietary supplements and make sure that they do not contain prohibited substances.

3. Consultation with specialists: Athletes are recommended to consult with sports doctors and dietary dietary supplements on the use of dietary supplements.

C. Ethical considerations:

1. Justice: The use of dietary supplements should be fair and not give an unfair advantage over other athletes.

2. Health: The use of dietary supplements should not harm the athlete’s health.

3. Honesty: Athletes should honestly report the use of dietary supplements.

VIII. Conclusion (Omitted as per instruction).