How to choose dietary supplements for your sport

How to choose dietary supplements for your sport: Detailed guidance

The choice of biologically active additives (dietary supplements) to increase sports results is a difficult task that requires understanding the needs of your specific sport, individual physiological characteristics and principles of various additives. This detailed guide will provide you with all the necessary knowledge to make conscious decisions and choose the most effective dietary supplements corresponding to your goals.

I. Define the needs of your sport:

The first and most important step is a clear understanding of the physiological requirements of your sport. Various sports impose different requirements for the body, therefore, the needs in additions will differ. Consider the main parameters:

• Type of load: Determine the prevailing type of load-aerobic, anaerobic, strength training, endurance, speed-blue work, coordination.
• Duration of training and competitions: The duration of activity determines the need for energy, hydration and restoration.
• The intensity of the load: High intensity requires more energy, antioxidants and restoration products.
• Risks of injuries: Some sports are associated with an increased risk of injuries that require additives to support joints and ligaments.
• Metabolic features: Consider the dominant metabolic pathways in your sport (for example, glycolis, fat oxidation).

Examples:

• Marathon: Endurance, aerobic work, long load. Needs: carbohydrates (for energy), electrolytes (for hydration), antioxidants (to combat free radicals), additives for joint support (prevention of injuries).
• Weightlifting: Power training, anaerobic work, short, but intensive load. Needs: creatine (to increase strength), protein (for the restoration and growth of muscles), beta-alanine (to increase muscle endurance), vitamin D (for bone health).
• Football: High-speed-power work, interval load, moderate duration. Needs: creatine (to increase strength and speed), beta-alanine (to increase muscle endurance), carbohydrates (for energy), electrolytes (for hydration), antioxidants (for recovery).
• Swimming: Endurance, aerobic work, medium and prolonged load. Needs: carbohydrates (for energy), electrolytes (for hydration), creatine (to increase strength and speed in sprint), antioxidants (to combat free radicals), L-carnitine (to improve the use of fats as energy).

II. Evaluate your current diet:

Before considering additives, make sure your diet corresponds to the needs of your sport. The dietary supplements should supplement, and not replace good nutrition.

• Keeping a food diary: Write down everything that you eat and drink for several days to evaluate the consumption of macro and microelements.
• Analysis of the received data: Compare the consumption of nutrients with recommended standards for your sport and activity level.
• Detection of deficits: Determine what nutrients you lack in the diet.
• Diet adjustment: Make the necessary changes to your diet to eliminate deficits. Focus on solid, unprocessed products.

The main nutrients for athletes:

• Carbohydrates: The main source of energy, especially for aerobic sports. Choose complex carbohydrates (vegetables, fruits, whole grain products) to maintain a stable level of energy.
• Squirrels: Necessary for the restoration and growth of muscles. Include low -fat protein sources in the diet (chicken, fish, legumes, tofu).
• Fat: Important for hormonal balance, absorption of vitamins and energy support. Choose useful fats (avocados, nuts, olive oil).
• Vitamins and minerals: They participate in many metabolic processes and are necessary for health in general. Provide sufficient consumption of vitamins and minerals from a variety of diet.

III. Study the main types of dietary supplements for athletes:

There are a huge number of dietary supplements available in the market, and it is important to understand their action and effectiveness. We divide them into several main categories:

A. additives to increase strength and power:

• Creatine: One of the most investigated and effective additives for increasing strength, power and muscle mass. Increases phosphocratin reserves in the muscles, which contributes to a faster restoration of ATP (the main source of energy for muscle contractions). Recommended dosage: 3-5 g per day.
• Beta-Alanine: Increases the level of carnosine in the muscles, which acts as a buffer against lactic acid, reducing fatigue and increasing muscle endurance. Especially useful for high -intensity training. Recommended dosage: 2-5 g per day, divided into several tricks.
• Citrullin Malat: Improves blood flow and oxygen delivery to the muscles, reduces fatigue and increases endurance. It can also reduce muscle pain after training. Recommended dosage: 6-8 g 30-60 minutes before training.

B. Additives to increase endurance:

• Carbohydrates (gels, drinks): Provide a quick source of energy during long training and competitions. It is necessary to maintain the level of glucose in the blood and prevent hypoglycemia. Use in accordance with the recommendations for your sport.
• Electrolytes (drinks, tablets): They make up for the loss of electrolytes with later, preventing dehydration and muscle cramps. Important to maintain the normal function of nerves and muscles. Use in accordance with the level of sweating.
• Caffeine: A stimulator that can improve endurance, reduce pain perception and increase concentration. Use moderately to avoid side effects (anxiety, insomnia). Recommended dosage: 3-6 mg per kg of body weight 30-60 minutes before training.
• L-Carnitin: Participates in the transport of fatty acids in mitochondria for oxidation and energy obtaining. It can improve the use of fats as a source of energy and reduce fatigue. Recommended dosage: 1-3 g per day.

C. Addresses for recovery:

• Protein (serum, casein, soy, rice): It is necessary for restoration and growth of muscles after training. Serum protein is rapidly absorbed, casein is slowly absorbed, ensuring the prolonged intake of amino acids. Recommended dosage: 20-40 g after training.
• BCAA (amino acids with an extensive chain): Leucin, isolacin and valin. They play an important role in restoration of muscles and reduce muscle pain. They can also improve protein synthesis. Recommended dosage: 5-10 g after training.
• Glutamine: An amino acid that can strengthen the immune system and reduce muscle pain after intense training. Recommended dosage: 5-10 g after training.
• Omega-3 fatty acids: They have anti -inflammatory properties and can help reduce muscle pain and improve recovery. Recommended dosage: 1-3 g EPA+DHA per day.

D. Addresses for the health of joints and ligaments:

• Glucosamine and chondroitin: They can help reduce pain and inflammation in the joints, as well as improve their mobility. Often used for the prevention and treatment of osteoarthritis. Recommended dosage: 1,500 mg glucosamine and 1200 mg of chondroitin per day.
• Collagen: The main structural protein, which is part of the cartilage, ligaments and tendons. Reception of collagen additives can help strengthen these fabrics and reduce the risk of injuries. Recommended dosage: 10-20 g per day.
• MSM (methyl sulfonylmetatan): The source of sulfur, which can help reduce pain and inflammation in the joints, as well as improve their mobility. Recommended dosage: 1-3 g per day.

E. Vitamins and minerals:

• Vitamin D: It is important for the health of bones, the immune system and muscle function. The level of vitamin D is often low in athletes, especially in the winter months. Recommended dosage: depends on the level of vitamin D in the blood, usually 2000-5000 IU per day.
• Iron: It is necessary for the transport of oxygen in the blood. Iron deficiency can lead to fatigue, a decrease in endurance and anemia. It is important for women athletes and those who adhere to a vegetarian diet. Recommended dosage: depends on the level of iron in the blood, consult a doctor.
• Magnesium: Participates in many metabolic processes, including muscle function, nervous function and energy metabolism. Magnesium deficiency can lead to muscle cramps, fatigue and insomnia. Recommended dosage: 200-400 mg per day.
• Zinc: It is important for the immune system, wound healing and protein synthesis. Intensive training can deplete zinc stocks. Recommended dosage: 15-30 mg per day.
• B vitamins B: Participate in energy metabolism and are necessary for the health of the nervous system.

F. Adaptogens:

• Rodiola pink: It can help improve endurance, reduce fatigue and increase stress resistance. Recommended dosage: 200-600 mg per day.
• Ginseng: It can help improve cognitive functions, reduce fatigue and increase immunity. Recommended dosage: 200-400 mg per day.
• Ashwaganda: It can help reduce stress, improve sleep and increase strength and endurance. Recommended dosage: 300-500 mg per day.

IV. Evaluate scientific evidence:

Before taking any additives, conduct a study and evaluate the scientific evidence of their effectiveness and safety.

• Look for scientific articles: Use Pubmed, Google Scholar and other scientific databases to search for research on additives you are interested in.
• Assess the quality of research: Pay attention to the size of the sample, the design of the study (a randomized controlled study is the gold standard), and the presence of a conflict of interest.
• Pay attention to meta analyzes and systematic reviews: These studies combine the results of several studies, providing more reliable evidence.
• Do not trust unreasonable statements: Avoid products that promise wonderful results without any scientific evidence.
• Consult a doctor or sports nutritionist: They can help you evaluate scientific evidence and make a reasonable decision.

V. Consider the individual characteristics:

Each person is unique, and what works for one may not work for the other. Consider the following factors:

• Age: The needs for nutrients are changing with age.
• Floor: Men and women have different needs for nutrients.
• Health status: Some additives can be contraindicated in certain diseases.
• Allergies and intolerance: Make sure that you do not suffer from allergies or intolerance to any ingredients in addition.
• Medicines: Some additives can interact with medicines.
• Individual reaction: Start with small doses and gradually increase them to evaluate your individual reaction to the addition.

VI. Choose quality products:

On the market there are many low -quality dietary supplements that may contain harmful ingredients or not correspond to the declared composition.

• Choose products from famous manufacturers: Companies with a good reputation, as a rule, produce better products.
• Look for quality certificates: Independent organizations, such as NSF International, Informed-Sport and USP, test and certification of dietary supplements.
• Check the composition: Read the label carefully and make sure that the product contains only the necessary ingredients and does not contain harmful additives.
• Avoid products with unreasonable statements: Products that promise miraculous results are often poor -quality.
• Buy from reliable sellers: Bay dietary supplements in pharmacies, specialized sports nutrition stores or from trusted online seller.

VII. Follow the dosage and recommendations for use:

It is important to comply with the recommended dosage and recommendations for use specified on the product label.

• Do not exceed the recommended dosage: No longer always better. Exceeding the dosage can lead to side effects.
• Take additives in accordance with the recommendations: Some additives should be taken before training, some after, and some during the day.
• Drink enough water: Many additives require enough water for effective absorption and prevention of dehydration.
• Do not take additives on an empty stomach: Some additives can cause discomfort in the stomach if taken on an empty stomach.
• Be patient: Do not expect instant results. In order to evaluate the effectiveness of the additive, it may take several weeks or months.

VIII. Monitoring of results and making adjustments:

Maintaining a training and nutrition diary, as well as monitoring your results will help you evaluate the effectiveness of the selected dietary supplements.

• Write down your training: Making a training diary will help you track progress and identify any changes in performance.
• Track your results: Regularly measure your indicators (strength, speed, endurance) and compare them with previous indicators.
• Assess your well -being: Pay attention to any changes in your well -being, such as fatigue, muscle pain or sleep problems.
• Make adjustments: If you do not see any results, or if you experience any side effects, try to change the dosage, choose another product or stop taking the additive.
• Consult a doctor or sports nutritionist regularly: They can help you evaluate your results and make the necessary adjustments to your nutrition and reception program.

IX. Realize the risks and side effects:

The reception of dietary supplements carries certain risks, and it is important to realize them.

• Side effects: Some additives can cause side effects, such as stomach disorder, headache, insomnia or anxiety.
• Interactions with drugs: Some additives can interact with drugs, which can lead to undesirable consequences.
• Pollution: Some dietary supplements can be polluted by harmful substances such as heavy metals or prohibited drugs.
• Inaccurate information: Not all applications for the benefits of the bats are backed up by scientific evidence.
• Lack of regulation: The dietary supplement market is not as strictly regulated as the drug market, which increases the risk of acquiring low -quality products.
• Doping: Some dietary supplements may contain prohibited substances that can lead to athlete disqualification. Make sure that the products you have chosen are certified by independent organizations confirming the absence of prohibited substances (for example, Informed-Sport).

X. Legal aspects and doping control:

For professional athletes, it is extremely important to consider legal aspects and requirements of doping control.

• WADA (World Anti -Doping Agency): Check out the list of prohibited substances WADA and make sure that none of the additives you have chosen contains prohibited ingredients.
• Inform your coach and doctor: Tell your coach and doctor about all the additives that you accept so that they can help you avoid problems with doping control.
• Keep all the labels and documents: Keep all the labels and documents confirming the composition and origin of the additive in case you need to provide them on a doping control.
• Be careful with new and unverified additives: New and unverified additives may contain prohibited substances that are not yet included in the WADA list.
• Responsibility for everything you accept lies with you: Even if you did not know that the supplement contains a prohibited substance, you still bear responsibility for this.

The choice of dietary supplements is an individual process that requires careful planning and understanding. Following these recommendations, you can make a conscious choice and use dietary supplements to optimize your sporting results, not forgetting about safety and health. Remember that dietary supplements are an addition to a healthy lifestyle and a balanced diet, and not replacing it.