Bad for athletes: support and increase the results

Bad for athletes: support and increase the results

Section 1: Basic concepts and classification of dietary supplements for athletes

1. DOUDITION and regulation of dietary supplements:

   • Biologically active additives (dietary supplements) are concentrates of natural or identical to natural biologically active substances, designed for direct intake or introduction into food products in order to enrich the ration with individual food or biologically active substances and their complexes.
   • Unlike drugs, dietary supplements are not intended for the treatment of diseases, but are used to maintain health, improve the functional state of the body and reduce the risk of diseases.
   • The regulation of dietary supplements in Russia is carried out by the Federal Service for Supervision of Consumer Rights Protection and Human Welfare (Rospotrebnadzor). The dietary supplement is subject to state registration, which confirms their safety and compliance with the established requirements.
   • It is important to distinguish dietary supplements from drugs and specialized sports nutrition. Medicines are intended for treatment, sports nutrition – to meet the increased needs of the body in nutrients with intense physical exertion. Bad occupy an intermediate position, supporting general health and improving the functional state.

2. Classification of dietary supplements for athletes for functional purpose:

   • Vitamin-mineral complexes: Provide the body with the necessary vitamins and minerals, the deficiency of which can occur with intense training and unbalanced nutrition. Examples: complexes of B vitamins, vitamin D, vitamin C, calcium, magnesium, zinc, iron.
   • Protein supplements: Sources of protein necessary for the restoration and growth of muscle tissue. Examples: serum protein, casein, soy protein, protein hydrolyzate.
   • Amino acids: Building blocks of protein involved in various metabolic processes. Examples: BCAA (leucin, isolacin, valin), glutamine, arginine, taurin.
   • Creatine: Increases the strength and power of muscles, helps to increase endurance.
   • Carbohydrate additives: Energy sources to maintain the intensity of training and restore glycogen reserves. Examples: Maltodecostrin, dextrose, fructose.
   • Girosguards (thermogenics): Accelerate metabolism, promote the breakdown of fats and increase energy. Examples: caffeine, green tea extract, Sinefrin. (Important: the use of thermogenics should be careful and justified, taking into account individual tolerance and possible side effects.)
   • Adaptogens: Increase the body’s resistance to stress, improve adaptation to physical activity. Examples: Eleutherococcus, ginseng, rodila pink.
   • Chondroprotectors: Support the health of joints and ligaments, reduce the risk of injuries. Examples: glucosamine, chondroitin, MSM (methyl sulfonylmetatan).
   • Preparations for improving blood circulation and oxygenation: Contribute to the improvement of oxygen delivery to the muscles, increase endurance. Examples: L-Arginin, beta-Alanin.
   • Probiotics and prebiotics: Support the intestinal health, improve the absorption of nutrients and strengthen immunity.

3. Criteria for choosing high -quality dietary supplements for athletes:

   • The presence of state registration: Make sure the dietary supplement is registered with Rospotrebnadzor. Information about state registration should be indicated on the package.
   • Reputation manufacturer: Give preference to manufacturers with a good reputation, who have experience in the production of sports nutrition and dietary supplements.
   • Composition: Carefully study the composition of the product. Make sure that it contains only the necessary ingredients in effective dosages. Avoid products with artificial dyes, flavors and sweeteners.
   • Quality certificates: Some manufacturers undergo voluntary certification of their products according to quality standards, such as GMP (good manufacturing practice).
   • Consumer reviews: Study the reviews of other athletes about a particular product. However, remember that reviews can be subjective.
   • Consultation with a specialist: Before you start taking any dietary supplement, consult a doctor or a sports nutritionist. They will help you determine your individual needs and choose the most suitable products.

Section 2: Vitamins and minerals for athletes

1. The role of vitamins and minerals in the athlete’s body:

   • Vitamins and minerals are involved in many biochemical processes necessary to maintain the athlete’s health and performance. They affect energy metabolism, protein synthesis, the functioning of the immune system, the nervous system and other organs and systems.
   • Intensive training increase the body’s need for vitamins and minerals. The disadvantage of these substances can lead to a decrease in performance, fatigue, deterioration in recovery, increasing the risk of injuries and diseases.

2. The most important vitamins for athletes:

   • B vitamins B: They participate in energy metabolism, necessary for the normal functioning of the nervous system and the synthesis of red blood cells. Vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B6 ​​(pyridoxin), B12 (cobalamin) and folic acid are especially important.
   • Vitamin C (ascorbic acid): A powerful antioxidant protects cells from damage by free radicals, strengthens the immune system, and participates in the synthesis of collagen.
   • Vitamin D (calciferol): It is necessary for the health of bones, participates in the regulation of the immune system and muscle function.
   • Vitamin E (Tokoferol): Antioxidant, protects cells from oxidative stress, improves blood circulation.
   • Vitamin A (Retinol): It is necessary for vision, health of the skin and mucous membranes, is involved in the regulation of the immune system.

3. The most important minerals for athletes:

   • Calcium: It is necessary for the health of bones and teeth, participates in the muscle contraction and transmission of nerve impulses.
   • Magnesium: Participates in energy metabolism, muscle contraction, regulation of blood pressure and blood glucose.
   • Zinc: It is necessary for the immune system, wound healing, protein synthesis and testosterone.
   • Iron: It is necessary for the formation of hemoglobin, which transfers oxygen to tissues. Iron deficiency can lead to anemia and a decrease in performance.
   • Potassium: Participates in the regulation of water-salt balance, muscle contraction and transfer of nerve impulses.
   • Sodium: Participates in the regulation of water-salt balance, muscle contraction and transfer of nerve impulses. It is important for replenishing losses with later during training.
   • Selenium: Antioxidant is necessary for the immune system and thyroid function.

4. Recommendations for receiving vitamin-mineral complexes for athletes:

   • It is recommended to take vitamin-mineral complexes designed specifically for athletes. These complexes contain increased dosages of vitamins and minerals, taking into account the needs of the body with intense physical exertion.
   • Take vitamin-mineral complexes in accordance with the manufacturer’s instructions.
   • It is best to take vitamin-mineral complexes during food to improve their absorption.
   • Consult a doctor or sports nutritionist to determine the optimal dosage of vitamins and minerals for your individual needs.
   • Do not exceed the recommended dosages of vitamins and minerals. An overdose of some vitamins and minerals can be harmful to health.

Section 3: Protein additives for athletes

1. The role of protein in the athlete’s body:

   • Protein is the main building material for muscle tissue. It is necessary for the restoration and growth of muscles after training.
   • The protein is involved in various metabolic processes, including the synthesis of hormones, enzymes and immune cells.
   • Protein can be used as a source of energy, especially with carbohydrate deficiency.

2. Types of protein additives:

   • Wastein protein: It is quickly absorbed, ideal for reception after training in order to quickly replenish the stocks of amino acids. There are several types of serum protein: concentrate, isolate and hydrolyzate.
   • Casein: Slowly absorbed, provides prolonged receipt of amino acids into the blood. It is recommended to take before bedtime to prevent muscle destruction during sleep.
   • Soy protein: A plant source of protein is suitable for vegetarians and vegans.
   • Egg protein: A high -quality source of protein contains all the necessary amino acids.
   • Multicomponent protein: It contains a mixture of various types of protein, providing both the rapid and slow flow of amino acids into the blood.

3. Advantages and disadvantages of various types of protein:

   • Wastein protein:
     • Advantages: rapid assimilation, high biological value, pleasant taste.
     • Disadvantages: can cause digestive disorders in people with lactose intolerance.
   • Casein:
     • Advantages: slow assimilation, prevents muscle destruction during sleep.
     • Disadvantages: It can have a less pleasant taste than serum protein.
   • Soy protein:
     • Advantages: a plant source of protein is suitable for vegetarians and vegans.
     • Disadvantages: may contain phytoestrogens that can influence hormonal balance.
   • Egg protein:
     • Advantages: high -quality protein source contains all the necessary amino acids.
     • Disadvantages: it can be more expensive than other types of protein.
   • Multicomponent protein:
     • Advantages: provides both quick and slow flow of amino acids in the blood.
     • Disadvantages: it can be more expensive than certain types of protein.

4. Recommendations for receiving protein additives for athletes:

   • The recommended daily protein dose for athletes is 1.2-2.0 grams per kilogram of body weight.
   • Divide the daily dose of protein into several meals and protein cocktails.
   • Take a protein cocktail after training to quickly make up for amino acid reserves.
   • Take casein protein before bedtime to prevent muscle destruction during sleep.
   • Choose protein additives from trusted manufacturers with a good reputation.
   • Consult a doctor or sports nutritionist to determine the optimal dosage and type of protein for your individual needs.

Section 4: Amino acids for athletes

1. The role of amino acids in the athlete’s body:

   • Amino acids are building protein blocks. They are necessary for the restoration and growth of muscle tissue, synthesis of hormones, enzymes and immune cells.
   • Some amino acids, such as BCAA (leucine, isolacin, valin), play an important role in the regulation of metabolism and muscle growth.
   • Amino acids can be used as a source of energy during intense training.

2. Types of amino acid additives:

   • BCAA (Laicin, Isoleycin, Valin): Participate in protein synthesis, prevent muscle destruction, accelerate recovery after training.
   • Glutamine: Supports the immune system, accelerates recovery after training, improves intestinal function.
   • Arginine: Improves blood circulation, promotes the expansion of blood vessels, increases the delivery of oxygen and nutrients to muscles.
   • Taurin: Improves energy metabolism, reduces fatigue, protects cells from damage by free radicals.
   • Beta-Alanine: Increases the level of carnosine in the muscles, which increases the buffer capacity of muscles and reduces fatigue during intense training.
   • EAA (Essential Amino Acids): A complex of essential amino acids that the body cannot synthesize independently and should receive from food or additives.

3. Advantages and disadvantages of various types of amino acids:

   • BCAA:
     • Advantages: prevent muscle destruction, accelerate recovery, improve protein synthesis.
     • Disadvantages: can be less effective with sufficient consumption of protein with food.
   • Glutamine:
     • Advantages: supports the immune system, accelerates recovery, improves intestinal function.
     • Disadvantages: can be less effective in the absence of problems with immunity or intestines.
   • Arginine:
     • Advantages: improves blood circulation, increases the delivery of oxygen and nutrients to the muscles.
     • Disadvantages: can cause digestive disorders in some people.
   • Taurin:
     • Advantages: improves energy metabolism, reduces fatigue, protects cells from damage by free radicals.
     • Disadvantages: can cause insomnia in some people.
   • Beta-Alanine:
     • Advantages: increases the buffer capacity of muscles, reduces fatigue during intense training.
     • Disadvantages: it can cause a tingling sensation in the skin (paresthesia), which is safe and temporary.
   • EAA:
     • Advantages: contains all essential amino acids necessary for the synthesis of protein and maintaining health.
     • Disadvantages: it can be more expensive than individual amino acids.

4. Recommendations for receiving amino acid additives for athletes:

   • Take BCAA before and after training to prevent muscle destruction and accelerate recovery.
   • Take glutamine after training and before bedtime to support the immune system and accelerate recovery.
   • Take Arginine before training to improve blood circulation and increase the delivery of oxygen and nutrients to the muscles.
   • Take Taurin before training to improve energy metabolism and reduce fatigue.
   • Take beta-alanine regularly for several weeks to increase the level of carnosine in the muscles and increase the buffer muscle capacity.
   • Choose amino acid additives from trusted manufacturers with a good reputation.
   • Consult a doctor or sports nutritionist to determine the optimal dosage and type of amino acids for your individual needs.

Section 5: Creatine for athletes

1. The role of creatine in the body of the athlete:

   • Creatine is a natural substance contained in the muscles and is used for energy production.
   • Creatine increases the level of phosphocratin in the muscles, which is a source of energy for short -term, intense exercises, such as sprint and weight lifting.
   • Creatine helps to increase the strength and power of muscles, increase endurance and accelerate recovery after training.
   • Creatine can help increase muscle mass.

2. Types of creatine additives:

   • Creatine Monogidrate: The most common and studied type of creatine.
   • Creatine Ethyl ether: It is believed that it is better absorbed than creatine monohydrate, but studies do not confirm this.
   • Creatine Hydrochloride (HCL): It is believed that it is better dissolved in water and less often causes digestive disorders than creatine monohydrate.
   • Creatine Malat: Contains creatine and apple acid, which is involved in energy metabolism.
   • Creatine Nitrate: Contains creatine and nitrate, which helps to expand blood vessels and improve blood circulation.

3. Advantages and disadvantages of various types of creatine:

   • Creatine Monogidrate:
     • Advantages: the most studied and affordable type of creatine, proven effectiveness.
     • Disadvantages: it can cause water retention in the body and digestive disorders in some people.
   • Creatine Ethyl ether:
     • Advantages: Some manufacturers claim to be better absorbed than creatine monohydrate.
     • Disadvantages: studies do not confirm improved assimilation, can be more expensive than creatine monohydrate.
   • Creatine Hydrochloride (HCL):
     • Advantages: it is better dissolved in water, less often causes digestive disorders.
     • Disadvantages: it can be more expensive than creatine monohydrate, a lesser dosage is required, but the effectiveness is comparable.
   • Creatine Malat:
     • Advantages: contains apple acid, which is involved in energy metabolism.
     • Disadvantages: it can be more expensive than creatine monohydrate, the effectiveness is comparable.
   • Creatine Nitrate:
     • Advantages: contains nitrate, which helps to expand blood vessels and improve blood circulation.
     • Disadvantages: it can be more expensive than creatine monohydrate, the effectiveness is comparable.

4. Protocols accept creatine:

   • Loading phase: Take 20 grams of creatine per day for 5-7 days, dividing the dose into several tricks.
   • Supporting phase: Take 3-5 grams of creatine per day to maintain the level of creatine in the muscles.
   • Cyclic application: Take creatine for 8-12 weeks, then take a break for 4-6 weeks.
   • Constant application: Take 3-5 grams of creatine per day without breaks.
   • Some studies show that the loading phase is not required, and you can immediately start with a supporting dose.

5. Recommendations for taking creatine for athletes:

   • Take creatine with carbohydrates to improve its absorption.
   • Drink enough water while taking creatine, as it can cause water retention in the body.
   • Choose creatine from trusted manufacturers with a good reputation.
   • Consult a doctor or sports nutritionist before starting to take creatine, especially if you have kidney problems.
   • Do not exceed the recommended dosages of creatine.

Section 6: Carbohydrate additives for athletes

1. The role of carbohydrates in the athlete’s body:

   • Carbohydrates are the main source of energy for the body, especially during intense training.
   • Carbohydrates are used to restore glycogen reserves in the muscles and liver after training.
   • Carbohydrates are necessary for the normal functioning of the nervous system and the brain.

2. Types of carbohydrate additives:

   • MaltherkCSTRIN: Complex carbohydrate, which is quickly absorbed and provides energy.
   • Dextrose (glucose): A simple carbohydrate, which is very quickly absorbed and increases blood sugar.
   • Fructose: A simple carbohydrate, which is more slowly absorbed than glucose, and does not cause sharp jumps in blood sugar.
   • Vitar to: Complex carbohydrate with a high molecular mass that quickly passes through the stomach and quickly restores glycogen reserves.
   • Gels: Carbohydrate gels contain a mixture of simple and complex carbohydrates, electrolytes and other nutrients.

3. Advantages and disadvantages of various types of carbohydrates:

   • MaltherkCSTRIN:
     • Advantages: quickly absorbed, provides energy, inexpensive.
     • Disadvantages: can cause digestive disorders in some people.
   • Dextrose (glucose):
     • Advantages: very quickly absorbed, quickly increases blood sugar.
     • Disadvantages: it can cause sharp leaps for blood sugar, can lead to insulin resistance with excessive use.
   • Fructose:
     • Advantages: it is more slowly absorbed, does not cause sharp jumps in blood sugar.
     • Disadvantages: it can cause digestive disorders in some people, it does not so effectively restores glycogen reserves as glucose.
   • Vitar to:
     • Advantages: quickly passes through the stomach, quickly restores glycogen reserves.
     • Disadvantages: more expensive than other carbohydrate additives.
   • Gels:
     • Advantages: convenient to use, contain electrolytes and other nutrients.
     • Disadvantages: can be expensive, can cause digestive disorders in some people.

4. Recommendations for receiving carbohydrate additives for athletes:

   • Take carbohydrates before training to provide the body with energy.
   • Take carbohydrates during training to maintain blood sugar and prevent fatigue.
   • Take carbohydrates after training to restore glycogen reserves in the muscles and liver.
   • Choose carbohydrate additives from trusted manufacturers with a good reputation.
   • Consult a doctor or sports nutritionist to determine the optimal dosage and type of carbohydrates for your individual needs.

Section 7: fat burners (thermal generations) for athletes

1. The mechanism of action of fat burners:

   • Fat -burners (thermogenics) are additives that contribute to the acceleration of metabolism, increase body temperature (thermogenesis) and breakdown fats.
   • They usually contain ingredients that stimulate the nervous system, such as caffeine, synephrine, green tea extract and others.
   • Some fat burners can also suppress appetite and increase energy level.

2. Types of fat burners:

   • Thermogenics: They contain ingredients that increase body temperature and accelerate metabolism.
   • Lipotropiki: They contain ingredients that contribute to the splitting and transport of fats.
   • Carbohydrates and fat blockers: Contain the ingredients that block the absorption of carbohydrates and fats in the intestines.
   • Suppliers of appetite: Contain ingredients that reduce the feeling of hunger.

3. Popular ingredients in fat burners:

   • Caffeine: It stimulates the nervous system, increases the level of energy, accelerates metabolism and promotes the breakdown of fats.
   • Green tea extract: Contains antioxidants and thermogenic compounds that contribute to the breakdown of fats.
   • Sinefrin: It stimulates the nervous system, accelerates metabolism and promotes the breakdown of fats. (Important: Sinefrin should be used with caution, as it can increase blood pressure and cause other side effects.)
   • L-Carnitin: It transports fatty acids to mitochondria, where they are used to produce energy.
   • CLA (Conjugated Linoleic Acid): It helps to reduce fat mass and increase muscle mass.
   • Yohimbine: Alpha-2 adrenergic receptors blocks, which helps to split fats in problem areas. (Important: Yochimbin should be used with caution, as it can increase blood pressure and cause other side effects.)

4. Side effects and risks of using fat burners:

   • Fat -burners can cause various side effects, such as:
     • Insomnia
     • Anxiety
     • Increased blood pressure
     • Charp heartbeat
     • Digestive disorders
     • Headaches
   • Some ingredients in fat burners can be dangerous to health, especially for people with cardiovascular diseases, high blood pressure, anxiety disorders and other diseases.
   • It is important to use fat burners with caution and observe the recommended dosages.
   • Consult a doctor before starting to use fat burners.

5. Recommendations for the safe use of fat burners:

   • Start with a low dose and gradually increase it, if necessary.
   • Do not exceed the recommended dosages.
   • Do not use fat burners if you have any diseases or take medications.
   • Avoid the use of fat burners before bedtime so as not to break the dream.
   • Combine the use of fat burners with proper nutrition and regular training.
   • When any side effects appear, stop using the fat burner and consult a doctor.
   • Remember that fat burners are not a magic pill. They can help you accelerate the process of losing weight, but only in combination with the correct way of life.

Section 8: Adaptogens for athletes

1. What are adaptogens:

   • Adaptogens are substances that increase the body’s resistance to stress, improve adaptation to physical and mental stress, and also strengthen the immune system.
   • They help the body adapt to various adverse factors, such as stress, fatigue, heat, cold and illness.
   • Adaptogens do not have toxicity and have a normalizing effect on various body functions.

2. Types of adaptogens:

   • Plant adaptogens:
     • Ginseng
     • Eleutherococcus
     • Rodila is pink
     • Chinese lemonnik
     • Ashwaganda
   • Mushroom adaptogens:
     • Cordyceps
     • Reishi
     • Baite

3. Useful properties of adaptogens for athletes:

   • Increase endurance
   • Improve recovery after training
   • Reduce fatigue
   • Strengthen the immune system
   • Reduce stress
   • Improve sleep
   • Increase concentration
   • Improve adaptation to height (hypoxia)

4. The mechanism of action of adaptogens:

   • Adaptogens affect the hypothalamic-pituitary-adventure system (GGNS), which plays an important role in the regulation of the body’s stress reaction.
   • They help to modulate the release of stress hormones, such as cortisol, and support the normal level of hormones, such as testosterone.
   • Adaptogens also have antioxidant and anti -inflammatory properties that help protect the cells from damage.
   • They improve energy metabolism, increase the ATP level (adenosine triphosphate), which is the main source of energy for cells.

5. Recommendations for receiving adaptogens for athletes:

   • Take adaptogens with courses for 2-4 weeks, then take a break for 1-2 weeks.
   • Take adaptogens in the morning or in the morning, so as not to break the dream.
   • Start with a low dose and gradually increase it, if necessary.
   • Choose adaptogens from trusted manufacturers with a good reputation.
   • Consult a doctor or sports nutritionist before starting to take adaptogens.

Section 9: Chondroprotectors for athletes

1. The role of joints and ligaments in sports:

   • Joints and ligaments play an important role in ensuring mobility, stability and depreciation in the body of the athlete.
   • Intensive training and high loads can lead to wear of the joints and ligaments, as well as an increase in the risk of injuries.
   • Maintaining the health of joints and ligaments is important for preventing injuries and maintaining a sports form.

2. What are chondroprotectors:

   • Chondroprotectors are substances that contribute to the restoration and protection of cartilage of the joints.
   • They contain ingredients that are building blocks for cartilage, such as glucosamine and chondroitin.
   • Chondroprotectors can also have anti -inflammatory properties that help reduce pain and joint inflammation.

3. Types of chondroprotectors:

   • Glucosamine: Aminosahar, which is a building block for cartilage.
   • Chondroitin: Sulfate glycosaminoglican, which is an important component of cartilage.
   • MSM (methyl sulfonylmetatan): The organic compound of sulfur, which has anti -inflammatory properties and contributes to the formation of collagen.
   • Hyaluronic acid: The component of the synovial fluid that lubricates the joints and ensures their mobility.
   • Collagen: The main structural protein of cartilage, which provides its strength and elasticity.

4. Useful properties of chondroprotectors for athletes:

   • Reduce pain and inflammation in the joints
   • Improve joint mobility
   • Contribute to the restoration of cartilage
   • Protect the joints from wear
   • Reduce the risk of joint injuries and ligaments

5. Recommendations for receiving chondroprotectors for athletes:

   • Take chondroprotectors courses for 2-3 months, then take a break for 1-2 months.
   • Take chondroprotectors while eating to improve their absorption.
   • Choose chondroprotectors from trusted manufacturers with a good reputation.
   • Consult a doctor or sports nutritionist before starting to take chondroprotectors.

Section 10: drugs to improve blood circulation and oxygenation for athletes

1. The importance of blood circulation and oxygenation in sports:

   • Blood circulation and oxygenation play an important role in providing muscles with oxygen and nutrients during training.