How to take dietary supplements athletes? – Complete leadership
Understanding The Landscape: Dietary Dans and Athletes – necessity or marketing?
Bades (biologically active additives) are concentrates of natural or identical to natural biologically active substances designed for direct intake with food or introduction into food products. They are not drugs and are not intended for the treatment of diseases. However, in sports, where even a small advantage can solve the outcome of the competition, dietary supplements have become an integral part of the training process of many athletes.
It is important to understand that the effectiveness of dietary supplements varies depending on many factors, including individual characteristics of the body, sport, intensity of training, diet and the quality of the additive itself. Not all dietary supplements are equally useful, and some can even be harmful. The key to the successful use of dietary supplements is in a conscious approach based on scientific data, consultations with a specialist and understanding their own needs.
1. Assessment of individual needs: the first step to success
Before considering specific dietary supplements, it is necessary to carefully evaluate the individual needs of the athlete. This process includes several stages:
- Diet Analysis: The first step is a detailed analysis of the current diet. Often the deficiency of the necessary nutrients can be replenished using a balanced diet, without the need to resort to additives. It is necessary to track the consumption of proteins, fats, carbohydrates, vitamins, minerals and fiber.
- Evaluation of intensity and type of training: The intensity and type of training have a significant impact on the needs of the body. For example, athletes involved in power sports require more protein to restore muscles, and the runners for long distances – more carbohydrates to maintain energy.
- Definition of goals: A clear definition of goals is a critical step. It is necessary to determine what you want to achieve with the help of dietary supplements: improve restoration, increase strength, increase endurance, reduce the risk of injuries or strengthen immunity.
- Medical examination: Before taking any dietary supplements, it is recommended to undergo a medical examination in order to exclude the presence of contraindications or diseases that can be aggravated by taking certain additives. It is important to take blood tests to assess the level of vitamins and minerals.
- Consultation with a specialist: The best option is a consultation with a qualified specialist in sports dietetics or sports medicine. A specialist will help to evaluate your individual needs, develop an optimal plan for food and reception of dietary supplements, as well as to control the effectiveness and safety of their use.
2. Classification of dietary supplements for athletes: focus on the assortment
Bades for athletes can be classified according to various criteria, depending on their main action and composition. The most common categories include:
- Proteins: Designed to provide the body with the necessary amount of protein necessary for the restoration and growth of muscle tissue. There are various types of proteins: whey, casein, soy, egg, beef and others. Each species has its own characteristics in the speed of assimilation and amino acid composition.
- Wastein protein: It is quickly absorbed, ideal for admission after training.
- Casein: It is slowly absorbed, it is recommended to be taken before bedtime to provide muscles with amino acids during the night.
- Plant proteins (soy, pea, rice): Suitable for vegetarians and vegan.
- Amino acids: The main building blocks of protein. The most popular among athletes:
- BCAA (branched-chain amino acids): Leucin, isolacin and valin. Participate in muscle restoration, decreasing muscle fatigue and stimulating protein synthesis.
- Glutamine: Participates in muscle restoration, strengthening immunity and maintaining intestinal health.
- Arginine: Improves blood circulation and delivery of nutrients to muscles, is involved in the synthesis of nitrogen oxide (No).
- Taurin: It has antioxidant properties, improves the functioning of the cardiovascular system and reduces muscle cramps.
- Creatine: Increases the strength and power of muscles, increases the level of ATP (adenosine triphosphate) – the main source of energy for muscle contractions.
- Creatine Monogidrate: The most studied and effective form of creatine.
- Other forms of creatine: Creatine ethyl ether, creatine hydrochloride, creatine Malat and others. The effectiveness of these forms is not always confirmed by scientific research.
- Carbohydrates: Provide the body with the energy necessary for training and recovery.
- MaltherkCSTRIN: It is quickly absorbed, used to restore glycogen stocks after training.
- Dextrose: Simple sugar is also quickly absorbed and used to quickly restore energy.
- Vitar to: Complex carbohydrate with a high molecular mass, quickly passes through the stomach and ensures the rapid intake of glucose into the blood.
- Vitamins and minerals: It is necessary for the normal functioning of the body, maintaining immunity and improving recovery.
- Vitamin D: Participates in the regulation of the level of calcium and phosphorus, necessary for the health of bones and muscles.
- B vitamins B: They participate in energy metabolism, necessary for the normal operation of the nervous system.
- Vitamin C: It has antioxidant properties, strengthens immunity.
- Calcium: It is necessary for the health of bones and muscles, participates in muscle contractions.
- Magnesium: Participates in more than 300 biochemical reactions in the body, necessary for the normal functioning of the muscles and the nervous system.
- Zinc: Participates in protein synthesis, strengthens immunity.
- Iron: It is necessary for the transport of oxygen in the blood, iron deficiency can lead to anemia and a decrease in performance.
- Fat: They provide the body with energy, necessary for the absorption of fat -soluble vitamins and maintaining hormonal balance.
- Omega-3 fatty acids: They have anti-inflammatory properties, improve the functioning of the cardiovascular system and brain.
- CLA (conjugated linoleic acid): It is believed that it helps to reduce fat mass and increase muscle mass.
- Plant extracts and adaptogens:
- Caffeine: It stimulates the nervous system, increases concentration and reduces the feeling of fatigue.
- Ginseng: Improves the body’s adaptation to stress, increases endurance.
- Eleutherococcus: It has adaptogenic properties, increases resistance to physical and mental stress.
- Rodiola pink: Reduces stress, increases endurance and improves cognitive functions.
- Bosterers of nitrogen oxide (no): Improve blood circulation and delivery of nutrients to muscles.
- Arginine: Amino acid, which is the predecessor of nitrogen oxide.
- Citrullin Malat: Improves blood circulation, reduces muscle fatigue and increases endurance.
- Beta-Alanine: Increases the level of carnosine in the muscles, which reduces muscle fatigue and increases endurance.
3. Bades to receive: we maximize the effectiveness and minimize the risks
The correct intake of dietary supplements is the key to obtaining maximum benefits and minimizing possible side effects. The following factors must be taken into account:
- Dosage: The dosage of dietary supplements must comply with the recommendations of the manufacturer and/or specialist. Do not exceed the recommended dose, as this can lead to negative consequences.
- Reception time: The time of receiving dietary supplements can affect their effectiveness. For example, protein is recommended to be taken after training to restore muscles, and creatine – before or after training to increase strength and power.
- Food combination: Some dietary supplements are better absorbed when eating, while others are on an empty stomach. Carefully study the recommendations of the manufacturer and/or specialist.
- Duration of admission: Some dietary supplements can be taken constantly, while others can be taken in courses. For example, creatine is recommended to take courses for 4-6 weeks, and then take a break.
- Combination with other dietary supplements and medicines: Before taking several dietary supplements, it is necessary to make sure that they do not interact with each other and with the medicines that you take. Consult with a specialist.
- Bad quality: Choose dietary supplements from trusted manufacturers with a good reputation. Pay attention to quality certificates and reviews of other consumers.
- Individual tolerance: Carefully follow your well -being after the start of the dietary supplement. If you feel any negative side effects, immediately stop taking it and consult a doctor.
- Hydration: Support a sufficient level of hydration, especially when taking dietary supplements such as creatine.
4. Specific dietary supplements for different sports: optimization for the result
The choice of dietary supplements depends on the sport and the goals that the athlete sets himself.
- Strength sports (heavy athletics, powerlifting, bodybuilding):
- Protein: It is necessary for the restoration and growth of muscle tissue.
- Creatine: Increases the strength and power of muscles.
- BCAA: Participate in muscle restoration and decreasing muscle fatigue.
- Glutamine: Participates in muscle restoration and strengthening immunity.
- Beta-Alanine: Increases the level of carnosine in the muscles, which reduces muscle fatigue and increases endurance.
- Endurance sports (running, swimming, cycling, triathlon):
- Carbohydrates: Provide the body with the energy necessary for training and competitions.
- Electrolytes: They make up for the loss of electrolytes with later, prevent dehydration and muscle cramps.
- BCAA: Participate in muscle restoration and decreasing muscle fatigue.
- Caffeine: It stimulates the nervous system, increases concentration and reduces the feeling of fatigue.
- Iron: It is necessary for the transport of oxygen in the blood, iron deficiency can lead to anemia and a decrease in performance.
- Team sports (football, basketball, hockey, volleyball):
- Protein: It is necessary to restore muscles after training and games.
- Carbohydrates: Provide the body with the energy necessary for training and games.
- Electrolytes: They make up for the loss of electrolytes with later, prevent dehydration and muscle cramps.
- Creatine: Increases the strength and power of muscles, which can be useful in command sports.
- Vitamin D: Participates in the regulation of the level of calcium and phosphorus, necessary for the health of bones and muscles.
5. Pitfalls and risks: what you need to know about
When taking dietary supplements, it is necessary to take into account potential risks and side effects:
- Downstable dietary supplements: On the market there are many low -quality dietary supplements that may contain prohibited substances, pollutants or incorrect dosage of ingredients. Choose dietary supplements from trusted manufacturers with a good reputation.
- Interaction with drugs: Some dietary supplements can interact with medicines that you take, which can lead to negative consequences. Consult a doctor before taking dietary supplements if you take any medicine.
- Side effects: Some dietary supplements can cause side effects, such as stomach disorder, headache, insomnia, allergic reactions and others. Carefully follow your well -being after the start of the dietary supplement.
- Forbidden substances: Some dietary supplements may contain prohibited substances that can lead to athlete disqualification. Make sure that your chosen dietary supplement contains prohibited substances before starting its reception. Check the list of prohibited substances WADA (World Anti -Doping Agency).
- Individual intolerance: Some people may have individual intolerance to certain dietary supplements. Carefully study the composition of the dietary supplement before the reception.
- Excessive use: Excessive use of dietary supplements will not lead to the best results and may be harmful to health. Follow the recommended dosage.
- Masks of an unhealthy lifestyle: Bades are not a magic tablet and cannot replace a healthy lifestyle, including a balanced diet, regular training and sufficient sleep.
6. How to choose high -quality dietary supplements: expert advice
The choice of high -quality dietary supplements is a responsible process that requires attention to details. Follow these tips to make the right choice:
- Choose trusted manufacturers: Give preference to dietary supplements from famous and reliable manufacturers with a good reputation.
- Pay attention to quality certificates: Look for dietary supplements that have quality certificates from independent organizations, such as NSF International, Informed-Sport or USP. These certificates confirm that dietary supplements have been tested for the content of prohibited substances and compliance with the declared composition.
- Read reviews: Study the reviews of other consumers about your chosen dietary supplements. Pay attention to the reviews that mention the effectiveness, side effects and quality of the product.
- Check the composition: Carefully study the composition of the dietary supplement. Make sure that it contains only the necessary ingredients and does not contain artificial dyes, flavors, preservatives or other harmful substances.
- Compare prices: Compare prices for the same dietary supplement from different manufacturers. Too low price can be a sign of a poor -quality product.
- Contact a specialist: Consult a specialist in sports dietetics or sports medicine to get recommendations for the choice of dietary supplements that meet your individual needs and goals.
- Avoid marketing tricks: Do not trust advertising that promises incredible results. Critically evaluate the information presented in advertising and check it through scientific research.
- Check for prohibited substances: If you are a professional athlete, make sure that your chosen dietary supplement contains the prohibited substances specified in the WADA list.
7. Dosage and cyclicity: set the reception protocol
The optimal dosage and cyclicity of the intake of dietary supplements depend on many factors, including the type of dietary supplement, the individual characteristics of the body, the sport, the intensity of training and the goals that the athlete sets himself.
- Dosage: The dosage of dietary supplements must comply with the recommendations of the manufacturer and/or specialist. Do not exceed the recommended dose, as this can lead to negative consequences. Start with a minimum dose and gradually increase it to evaluate your tolerance.
- Cyclicity: Some dietary supplements can be taken constantly, while others can be taken in courses. For example, creatine is recommended to take courses for 4-6 weeks, and then take a break. The cyclicity of taking avoids the addiction of the body to BAD and maintain its effectiveness.
8. Monitoring of effectiveness and adaptation: We monitor progress
After the start of taking dietary supplements, it is necessary to carefully monitor their well -being and evaluate their effectiveness.
- Write down your feelings: Keep a diary in which mark your feelings after receiving dietary supplements. Pay attention to factors such as the level of energy, muscle fatigue, restoration, sleep and overall well -being.
- Track progress in training: Measure your results in training, such as strength, power, endurance and speed. Compare your results before and after the start of receiving dietary supplements.
- Analyze the results: Regularly analyze your notes and training results. Determine which dietary supplements are most effective for you and which do not have a noticeable effect.
- Adapt the reception protocol: Depending on the results of the analysis, adapt the dietary supplement protocol. Change the dosage, admission time or cyclical reception to optimize their effectiveness.
- Consult with a specialist: Consult a specialist in sports dietetics or sports medicine regularly to get a professional assessment of the effectiveness of dietary supplements and recommendations for further adaptation of the protocol.
9. Legal and ethical aspects: Know your rights and obligations
When using dietary supplements, athletes should be aware of legal and ethical aspects:
- Anti -doping rules: Professional athletes should strictly comply with the anti -doping rules established by WADA and other sports organizations. Make sure that the dietary supplement you have chosen does not contain prohibited substances.
- Dietary supplement legislation: In different countries, there are various laws and rules governing the production and sale of dietary supplements. Check out the legislation of your country to be confident in the legality of your dietary supplements.
- Ethical principles: When using dietary supplements, you should adhere to ethical principles of honest game and sports behavior. Do not use dietary supplements to get an unfair advantage over other athletes.
- Informed consent: Before taking dietary supplements, it is necessary to get complete information about potential risks and side effects. Sign the form of informed consent if it is required by a sports organization or a medical specialist.
10. The future of dietary supplements in sports: prospects and new developments
The science of sports nutrition is constantly developing, and new dietary supplements and strategies for their use appear. In the future you can expect:
- Personalized nutrition: The development of genetic testing will develop personalized nutrition and intake plans, taking into account the individual characteristics of the athlete’s body.
- New dietary supplements: The emergence of new dietary supplements with improved properties and efficiency. For example, new forms of creatine, amino acids and plant extracts are developed.
- Nanotechnology: The use of nanotechnologies to improve the assimilation and delivery of dietary supplements to the muscles.
- Integration with the training process: The closer integration of the reception of dietary supplements with the training process, based on scientific data and monitoring the state of the athlete.
- More strict quality control: Strengthening quality control of dietary supplements and the fight against fakes and low -quality products.
Attention! The information presented in this article is of an introductory nature and does not replace consultation with a specialist. Before taking any dietary supplements, it is necessary to consult a doctor or a sports nutritionist. Self -medication can be dangerous for your health.