Dietary supplements to reduce weight and drying of the body in athletes - Yes Global продукция

Section 1: Overview of dietary supplements to reduce weight and drying in athletes: Principles and mechanisms of action

1.1. Introduction to dietary supplement and their role in sports nutrition

Biologically active additives (dietary supplements) are concentrates of natural or identical to natural biologically active substances designed for direct consumption with food or introduction into food products. They are not drugs and are not intended for the treatment of diseases. However, they can be used to optimize nutrition, increase performance, accelerate the restoration and improve the general state of health, especially in athletes experiencing increased physical exertion.

In sports nutrition, dietary supplements occupy an important place, since they allow you to compensate for the shortage of the necessary nutrients that can occur during intense training and strict diets. They can be used for various purposes, including increasing muscle mass, increasing strength and endurance, improving metabolism and, of course, reduction of weight and drying of the body.

1.2. Principles of reduction of weight and drying of the body in athletes

Reducing the weight and drying of the body are processes aimed at reducing subcutaneous fat while maintaining or even an increase in muscle mass. They require an integrated approach, including a properly composed diet, regular physical exercises and, if necessary, the use of dietary supplements.

The basic principles of weight loss and drying:

Calorie deficiency: It is necessary to consume less calories than consumed. This forces the body to use fat stocks as a source of energy. The deficit should be moderate (about 200-500 kcal per day) to avoid the loss of muscle mass and a slowdown in metabolism.
High protein consumption: Protein is necessary to maintain and increase muscle mass. It is recommended to consume 1.6-2.2 grams of protein per kilogram of body weight per day.
Carbohydrate restriction: Especially simple carbohydrates, such as sugar and sweets. Complex carbohydrates, such as cereals and vegetables, should be the main part of the carbohydrate diet.
Sufficient fat consumption: Fat from the diet should not be completely excluded. They are necessary for hormonal balance and assimilation of fat -soluble vitamins. Preference should be given to useful fats such as omega-3 fatty acids and mono-saturated fats.
Regular training: Cardio training helps to burn calories, and strength training helps to increase muscle mass and accelerate metabolism.
Sufficient sleep: The lack of sleep can lead to an increase in the level of cortisol, stress hormone, which contributes to the accumulation of fat.
Stress level control: A high level of stress can also lead to an increase in the level of cortisol. It is important to find ways to cope with stress, such as meditation, yoga or walking in nature.

1.3. Dietary supplies to reduce weight and drying

Bades to reduce weight and drying act in various ways:

Thermogenics: Increase body temperature and accelerate metabolism, which leads to burning more calories.
Lipotropiki: Improve fat transport in mitochondria, where they are used as a source of energy.
Suppliers of appetite: Reduce the feeling of hunger and help control the consumption of calories.
Carbohydrates and fat blockers: Prevent the absorption of carbohydrates and fats from food.
Diuretics: Derive excess water from the body, which can lead to a temporary weight loss.
Drugs that normalize the level of glucose in the blood: They help control the blood sugar and reduce the craving for sweets.
Preparations that improve the function of the thyroid gland: Improve metabolism and contribute to fat burning.
Preparations that increase energy level: They help maintain a high level of energy during a diet and training.

Section 2: The main groups of dietary supplements to reduce weight and drying in athletes

2.1. Thermogenic

Thermogenics are substances that increase body temperature and accelerate metabolism, which leads to burning more calories. They often contain caffeine, green tea extract, synephrine and other stimulating substances.

Caffeine: The most common thermogenic. It stimulates the central nervous system, increases the level of energy and accelerates metabolism. Caffeine can also improve physical performance and reduce the feeling of fatigue.
Green tea extract: Contains Epagallokatechin Gallat (EGCG), an antioxidant that helps to burn fat and accelerate metabolism. EGCG can also improve the health of the cardiovascular system.
Sinefrin: A stimulating substance contained in a bitter orange. It increases thermogenesis and accelerates metabolism. Sinefrin is less effective than caffeine, but can be useful for people sensitive to caffeine.
Capsaicin: Contained in red pepper. It increases thermogenesis and accelerates metabolism. Capsaicin can also reduce hunger.
Yohimbine: Alpha-2 blocks adrenergic receptors that prevent fat burning in problem areas, such as the stomach and hips. Yochimbin can be effective for reducing fat in these areas.

2.2. Lipotropiki

Lipotropics are substances that improve fat transport in mitochondria, where they are used as a source of energy. They often contain L-carnitine, choline and inositol.

L-Carnitin: An amino acid that plays an important role in the transport of fatty acids in mitochondria. It helps the body use fat as a source of energy. L-carnitine can also improve physical performance and reduce the feeling of fatigue.
Kholin: Vitamin B-group, which is necessary for the normal functioning of the liver. It helps the liver split fats and remove them from the body. Kholin can also improve memory and concentration.
Inositol: Vitamin B-group, which is involved in the metabolism of fats and cholesterol. It can help reduce blood cholesterol and improve liver function. Inositol can also improve mood and reduce anxiety.
Betaine (trimethylglycine): Participates in the metabolism of fats and proteins, contributes to the health of the liver.

2.3. Suppliers of appetite

Suppressors of appetite are substances that reduce hunger and help control the consumption of calories. They often contain fiber, glucmannan and 5-HTP.

Fiber: The indigestible fiber, which increases the volume of food in the stomach and creates a feeling of satiety. Fiber also helps regulate blood sugar and improves digestion.
Glucomanan: The type of soluble fiber, which absorbs water and forms a gel in the stomach. He creates a feeling of satiety and helps to control the consumption of calories.
5-HTP (5-hydroxyryptophan): Amino acid, which is the predecessor of serotonin, hormone of happiness. Serotonin helps regulate mood, sleep and appetite. 5-HTP can help reduce craving for sweet and carbohydrates.
Garcinia Cambodia: Contains hydroxilimonic acid (HCA), which is believed to block the enzyme used by the body to form fat, and can also reduce appetite.

2.4. Carbohydrates and fat blockers

Blocks of carbohydrates and fats are substances that prevent the absorption of carbohydrates and fats from food. They often contain white beans and chitosan extract.

White beans extract: Contains pheasolamine, which inhibits the enzyme alpha-amilasis necessary for digesting carbohydrates. This can lead to a decrease in the number of carbohydrates that are absorbed by the body.
Hitosan: It turns out from chitin contained in the shells of crustaceans. He binds fats in the gastrointestinal tract, preventing their absorption.

2.5. Diuretics

Diuretics are substances that remove excess water from the body. They can lead to temporary weight loss, but do not affect the amount of fat in the body. Diuretics should be used with caution, as they can lead to dehydration and electrolyte imbalance.

Caffeine: It has a diuretic effect.
Dandelion extract: Natural diuretic.
Nettle extract: Natural diuretic.

2.6. Drugs that normalize the level of glucose in the blood

Preparations that normalize the level of glucose in the blood help control the blood sugar and reduce the craving for sweets.

Chromium: A trace element that plays an important role in glucose metabolism. It helps insulin transport glucose from blood to cells. Chrome can help reduce craving for sweets and improve blood sugar.
Alpha-lipoic acid: An antioxidant that helps improve insulin sensitivity and reduce blood sugar.

2.7. Drugs that improve the function of the thyroid gland

Preparations that improve the function of the thyroid gland can improve metabolism and promote fat burning.

L-tyrosin: Amino acid, which is the predecessor of hormones of the thyroid gland.
Selenium: A trace element that is necessary for the normal functioning of the thyroid gland.
Iodine: It is necessary for the production of thyroid hormones.

2.8. Energy

Preparations that increase energy level help maintain a high level of energy during diet and training.

Caffeine: It stimulates the central nervous system and increases the level of energy.
Creatine: Increases the level of ATP (adenosine triphosphate), the main source of energy for the muscles.
BCAA (amino acids with an extensive chain): They help reduce the feeling of fatigue and improve recovery after training.
Ginseng: Adaptogen, which helps the body cope with stress and increases the level of energy.
Rodiola pink: Adaptogen, which increases physical and mental performance.

Section 3: Specific dietary supplements to reduce weight and drying: composition, dosage, efficiency and safety

3.1. L-carnitine: detailed analysis

Composition: L-carnitine is an amino acid that is naturally produced in the body and plays an important role in the transport of fatty acids in mitochondria, where they are used as a source of energy. Available in various forms, including l-carnitine tartratet, acetyl-l-carnitine and L-Carnitin Fumarat.
Dosage: It is usually recommended 500-2000 mg per day, divided into several tricks. Acetyl-L-carnitine is often used in dosages of 500-1500 mg per day.
Efficiency: Studies show that L-carnitine can improve physical performance, reduce the feeling of fatigue and promote fat burning, especially in combination with regular training. Acetyl-L-carnitine can also have a positive effect on cognitive functions.
Safety: L-carnitine is considered safe for most people, but can cause side effects, such as nausea, vomiting, diarrhea and the smell of fish from the body, especially with high dosages. People with kidney or liver diseases should consult a doctor before using L-carnitine.

3.2. Green tea extract: detailed analysis

Composition: Green tea extract contains polyphenols, in particular epallocatechin Gallat (EGCG), which have antioxidant and thermogenic properties.
Dosage: It is usually recommended 300-500 mg of green tea extract per day containing 40-50% EGCG.
Efficiency: Studies show that green tea extract can contribute to fat burning, accelerating metabolism and improving the health of the cardiovascular system. EGCG can also have a positive effect on the level of cholesterol and glucose in the blood.
Safety: Green tea extract is considered safe for most people, but can cause side effects, such as insomnia, nervousness and stomach disorder, especially with high dosages. People with liver diseases should consult a doctor before using green tea extract. High doses can interact with some drugs.

3.3. Caffeine: detailed analysis

Composition: Caffeine is a stimulant contained in coffee, tea, chocolate and many energy drinks.
Dosage: It is recommended not to exceed 400 mg of caffeine per day for adults. To increase physical performance, 100-300 mg of caffeine is usually enough 30-60 minutes before training.
Efficiency: Caffeine stimulates the central nervous system, increases the level of energy, accelerates metabolism and improves physical performance. It can also reduce the feeling of fatigue and improve concentration.
Safety: Caffeine is considered safe for most people, but can cause side effects, such as insomnia, nervousness, anxiety, rapid heartbeat and stomach disorder, especially with high dosages. People with heart diseases, hypertension or anxious disorders should consult a doctor before caffeine.

3.4. Creatine: detailed analysis

Composition: Creatine is a natural substance that is contained in the muscles and plays an important role in the production of energy. Available in various forms, including creatine monohydrate, creatine hydrochloride and creatine ethyl ether.
Dosage: It is usually recommended 3-5 grams of creatine per day. You can use the loading phase (20 grams per day for 5-7 days), but this is not necessary.
Efficiency: Creatine increases the level of ATP (adenosine triphosphate), the main source of energy for muscles. This allows you to train with greater intensity and increase muscle mass. Creatine can also improve physical performance and accelerate recovery after training. Although creatine is primarily associated with an increase in strength and muscle mass, the maintenance of muscle mass with a deficiency of calories can be useful for drying.
Safety: Creatine is considered safe for most people, but can cause side effects, such as water retention, bloating and stomach disorder. People with kidney diseases should consult a doctor before using creatine.

3.5. BCAA (amino acids with an extensive chain): detailed analysis

Composition: BCAA are three irreplaceable amino acids: leucine, isolacin and valin. They play an important role in protein synthesis and muscle restoration.
Dosage: It is usually recommended 5-10 grams of BCAA per day, divided into several techniques.
Efficiency: BCAA help reduce the feeling of fatigue, improve recovery after training and prevent muscle destruction during a diet. Leucin, in particular, plays an important role in stimulating protein synthesis.
Safety: BCAAs are considered safe for most people, but can cause side effects, such as stomach and nausea, especially with high dosages.

3.6. Yohimbin: detailed analysis

Composition: Yochimbin is an alkaloid contained in the bark of the Yohimb tree. It blocks alpha-2 adrenergic receptors that prevent fat burning in problem areas, such as the stomach and hips.
Dosage: It is usually recommended 0.2 mg of yochimbin per kilogram of body weight per day, divided into several tricks. It should be taken on an empty stomach, since eating can reduce its effectiveness.
Efficiency: Yochimbin can be effective for reducing fat in problem areas, especially in combination with diet and training.
Safety: Yochimbin can cause side effects, such as anxiety, nervousness, rapid heartbeat, increased blood pressure and stomach disorder. People with heart diseases, hypertension or anxiety disorders should avoid the use of yocimbine. It should be used with caution and under the supervision of a doctor.

3.7. 5-HTP (5-hydroxyrypthophanes): detailed analysis

Composition: 5-HTP is an amino acid that is the predecessor of serotonin, the hormone of happiness.
Dosage: It is usually recommended 50-100 mg 5-HTP per day, divided into several receptions.
Efficiency: 5-HTP can help reduce craving for sweet and carbohydrates, improve mood and reduce anxiety.
Safety: 5-HTP can cause side effects, such as nausea, vomiting, diarrhea and drowsiness. It should not be used in combination with antidepressants, as this can lead to serotonin syndrome.

3.8. Glucomannan: detailed analysis

Composition: Glucomannan is a type of soluble fiber obtained from the roots of the plant of the cow.
Dosage: It is usually recommended 1-3 grams of glucomannan per day, 30-60 minutes before meals, with a lot of water.
Efficiency: Glucomannan absorbs water and forms a gel in the stomach, creating a feeling of satiety and helping to control the consumption of calories.
Safety: Glucomannan is considered safe, but can cause bloating, gases and constipation. It is important to use it with a sufficient amount of water to avoid blocking the esophagus.

3.9. Garcinia Cambodian: detailed analysis

Composition: Garcinia Cambodian is a tropical fruit containing hydroxilimic acid (HCA).
Dosage: It is usually recommended 500-1500 mg HCA per day, divided into several receptions.
Efficiency: HCA is believed to block the enzyme used by the body to form fat, and can also reduce appetite. However, studies have shown conflicting results regarding its efficiency in weight loss.
Safety: Garcinia Cambodia is considered safe for most people, but can cause side effects, such as stomach disorder, nausea and headache.

3.10. Chrome: detailed analysis

Composition: Chrome is a trace element that plays an important role in glucose metabolism.
Dosage: It is usually recommended 200-400 μg of chromium per day.
Efficiency: Chrome helps insulin transport glucose from blood into cells, which can help reduce craving for sweets and improve blood sugar control.
Safety: Chrome is considered safe for most people, but can cause side effects, such as stomach disorder and headache.

Section 4: The use of dietary supplements to reduce weight and drying in athletes: recommendations and contraindications

4.1. Individual approach to the choice of dietary supplements

The choice of dietary supplements to reduce weight and drying should be individual and based on the following factors:

Goals: Define your specific goals. Do you just want to reduce weight, or do you need to reduce subcutaneous fat while maintaining muscle mass?
Type of physique: Different types of physique can react differently to various dietary supplements.
The level of physical activity: Active athletes may need other dietary supplements than people leading a sedentary lifestyle.
Health status: Consider any existing diseases or health status.
Medicines: Consider any drugs that you take, as dietary supplements can interact with them.
Sensitivity to stimulants: If you are sensitive to caffeine or other stimulants, choose dietary supplements without them or with their low content.
Budget: The price of dietary supplements can vary significantly.

4.2. Recommendations for the use of dietary supplements to reduce weight and drying

Start with small doses: Start with small doses to evaluate your tolerance.
Follow the dosage recommendations: Do not exceed the recommended dosage.
Drink enough water: Bades can cause dehydration, so it is important to drink enough water.
Combine dietary supplements with diet and training: Bades are not a magic tablet. They work best in combination with the right diet and regular training.
Take breaks: Do not use dietary supplements constantly. Take breaks to prevent addiction and reduce the risk of side effects.
Follow your condition: Pay attention to any side effects and stop using dietary supplements if they arise.
Consult a doctor or nutritionist: Before using dietary supplements, consult a doctor or nutritionist, especially if you have any diseases or health status.

4.3. Contraindications to the use of dietary supplements to reduce weight and drying

Bades to reduce weight and drying are contraindicated in the following cases:

Pregnancy and breastfeeding: Bades can be harmful to pregnant and nursing women.
Heart disease: Some dietary supplements can increase blood pressure and cause a rapid heartbeat.
Hypertension: Some dietary supplements can increase blood pressure.
Alarm disorders: Some dietary supplements can increase anxiety and nervousness.
Thyroid diseases: Some dietary supplements can affect the function of the thyroid gland.
Kidney and liver diseases: Some dietary supplements can provide a load on the kidneys and liver.
Age up to 18 years: Bades are not recommended for children and adolescents.
Individual intolerance: If you have an allergy or intolerance to any dietary supplement component, do not use it.
Taking certain drugs: Bades can interact with some drugs.

4.4. Interaction of dietary supplements with drugs

It is important to consider that dietary supplements can interact with drugs, enhancing or weakening their effect, as well as causing undesirable side effects.

Examples of the interaction of dietary supplements with medicines:

Caffeine: It can enhance the effect of anticoagulants (drugs that thin blood).
Yohimbine: It can strengthen the effect of antidepressants of the group of monoaminoxidase inhibitors (IMAO).
5-HTP: You should not use in combination with antidepressants, as this can lead to serotonin syndrome.
Garcinia Cambodia: It can interact with drugs to reduce cholesterol.

Before using dietary supplements, be sure to consult a doctor, especially if you take any medicine.

Section 5: Nutrition and training in combination with dietary supplements to optimize weight and drying reduction

5.1. The role of nutrition in weight loss and drying

Food plays a key role in weight loss and drying. Bades can be useful as an addition, but they will not replace the correct diet.

Basic principles of power to reduce weight and drying:

Calorie deficiency: Create a calorie deficit by consuming less calories than you spend.
High protein consumption: Consume enough protein (1.6-2.2 grams per kilogram of body weight per day) to maintain and increase muscle mass.
Carbohydrate restriction: Limit the consumption of simple carbohydrates (sugar, sweets) and increase the consumption of complex carbohydrates (cereals, vegetables).
Healthy fats: Include healthy fats (omega-3 fatty acids, mono-saturated fats in the diet) in moderation.
Fiber: Eas enough fiber (vegetables, fruits, whole grain products) to create a feeling of satiety and improve digestion.
Water: Drink enough water (at least 2 liters per day).
Regular nutrition: Eat regularly, in small portions to maintain a stable blood sugar and prevent hunger.
Restriction of processed products: Avoid processed products, fast food and sweet drinks.

5.2. The role of training in weight loss and drying

Training also play an important role in weight loss and drying. They help to burn calories, increase muscle mass and accelerate metabolism.

Recommended types of training to reduce weight and drying:

Cardio-training: Running, swimming, cycling, walking on an elliptical simulator. Cardio training help to burn calories and improve the cardiovascular system.
Power training: Having lifts, training with your own weight. Power training helps increase muscle mass and accelerate metabolism.
High -intensity interval training (HIIT): Alternation of short periods of high intensity with periods of recovery. HiIT training is effective for burning calories and improving physical form.

5.3. The optimal combination of nutrition, training and dietary supplements

To achieve optimal results in reducing weight and drying, it is necessary to combine proper nutrition, regular training and, if necessary, the use of dietary supplements.

An approximate scheme for a combination of nutrition, training and dietary supplements:

Morning: Reception of thermogenic (for example, green tea or caffeine extract) 30-60 minutes before training.
Before training: Reception of BCAA to reduce a sense of fatigue and prevent muscle destruction.
After training: Reception of a protein cocktail for muscle restoration.
During the day: A balanced diet with a high protein content, a limitation of carbohydrates and a sufficient amount of healthy fats and fiber. Reception of L-carnitine to improve fat transport. Reception of chromium for monitoring the level of sugar in the blood.
Before going to bed: Reception of 5-HTP to improve mood and sleep.

5.4. Examples of diets for drying the body in athletes

Here are a few examples of diets for drying the body of athletes:

A high protein diet and low carbohydrate content: This diet involves the consumption of a large amount of protein (meat, fish, eggs, dairy products) and the restriction of carbohydrates (bread, pasta, rice, potatoes).
Cyclic ketogenic diet (CKD): This diet involves the alternation of periods of high consumption of fats and low consumption of carbohydrates with periods of moderate carbohydrate consumption.
Paleodieta: This diet is based on nutrition, which was available to our ancestors in the Paleolithic era (meat, fish, vegetables, fruits, nuts, seeds).

It is important to remember that any diet should be adapted to your individual needs and goals.

5.5. Tips for maintaining results after drying

After achieving the desired result in weight loss and drying, it is important to maintain the achieved results.

Tips for maintaining the results:

Gradual increase in calorie content: Do not return sharply to the previous diet. Gradually increase calorie content to avoid weight gain.
Balanced diet: Continue to adhere to a balanced diet with a high protein content, a moderate carbohydrate content and a sufficient amount of healthy fats and fiber.
Regular training: Continue to train regularly to maintain muscle mass and accelerate metabolism.
Weight control: Regularly control your weight to notice any changes in time.
Avoid stress: Stress can contribute to the accumulation of fat. Find the ways to cope with stress, such as meditation, yoga or walking in nature.
Sufficient sleep: The lack of sleep can lead to an increase in the level of cortisol, stress hormone, which contributes to the accumulation of fat.

Section 6: Legal and ethical aspects of the use of dietary supplements in sports

6.1. Bades regulation in Russia and the world

The regulation of dietary supplements in Russia and the world is significantly different. In Russia, dietary supplements are regulated by the Federal Service for Supervision of Consumer Rights Protection and Human Welfare (Rospotrebnadzor). They must comply with safety and quality requirements, as well as have a registration certificate.

In the United States, dietary supplements are regulated by the Office for Products and Medicines (FDA), but their regulation is less strict than with respect to drugs. Daistons manufacturers are not required to prove the effectiveness of their products before selling them.

In Europe, dietary supplements are regulated at the level of individual member countries of the European Union.

6.2. Doping and dietary

There is a risk of pollution of dietary supplements forbidden substances, which can lead to a positive result of a doping test in an athlete. It is important to choose dietary supplements from reliable manufacturers who conduct independent laboratory tests of their products for prohibited substances. Some organizations, such as Informed-Sport and NSF International, conduct certification of dietary supplements for lack of prohibited substances.

Athletes should be especially careful when using dietary supplements, especially those that contain stimulating substances or plant extracts, as they may contain prohibited substances.

6.3. Ethical aspects of the use of dietary supplements

The use of dietary supplements in sports raises ethical issues. Some believe that the use of dietary supplements gives athletes an unfair advantage over others who do not use dietary supplements

Добавить комментарий Отменить ответ