Bades and sports: organism support
1. Introduction: the need for support for the body during sports
Intensive physical activity characteristic of sports training has a significant effect on the body. Metabolic processes are accelerated, the need for energy and nutrients is growing. An increased energy consumption and micronutrients, as well as an increased level of stress, oxidative damage and inflammation, can lead to deficiency, reduction in performance, slowing down and increasing the risk of injuries and diseases. Therefore, adequate nutrition and additional support, including using biologically active additives (dietary supplements), plays an important role in ensuring the optimal adaptation of the body to physical activity, increasing sports results and maintaining the athlete’s health.
2. The role of macro- and micronutrients in sports
2.1. Proteins (proteins): building material and metabolism regulator
Proteins are the basis of muscle tissue and a key component for the restoration and growth of muscles after training. They also participate in the synthesis of hormones, enzymes and antibodies necessary for the normal functioning of the body. The need for protein for athletes is much higher than in people who lead a sedentary lifestyle.
- Protein functions in sports:
- Restoration and growth of muscle tissue after training.
- The synthesis of enzymes involved in energy metabolism.
- Oxygen transport (hemoglobin).
- Support for the immune system (antibodies).
- Hormonal balance regulation.
- Springs of protein:
- Animals: meat, poultry, fish, eggs, dairy products.
- Vegetable: legumes, nuts, seeds, tofu, film.
- Recommended dosage: Depending on the sport and intensity of training, the need for protein can vary from 1.2 to 2.0 g per kilogram of body weight per day.
- Important amino acids: Leucin, isolacin, valin (BCAA) – especially important for the synthesis of protein in the muscles.
2.2. Carbohydrates: the main energy source
Carbohydrates are the main source of energy for muscle work, especially with intense training. They provide the body with glucose, which is necessary to maintain blood sugar and replenish glycogen reserves in the muscles and liver.
- Functions of carbohydrates in sports:
- The main source of energy for muscles during training.
- Replenishment of glycogen reserves in the muscles and liver.
- Maintaining blood sugar.
- Prevention of the decay of muscle protein.
- Sources of carbohydrates:
- Complex carbohydrates: whole grain products, vegetables, fruits, legumes.
- Simple carbohydrates: fruits, honey, sports drinks.
- Recommended dosage: Depending on the sport and the intensity of training, the need for carbohydrates can vary from 3 to 10 g per kilogram of body weight per day. With high -intensity training and competitions, the need increases.
- The optimal reception time: Before, during and after training to maintain the level of glucose in the blood and replenish glycogen reserves.
2.3. Fat: Energy Source, Hormones and Vitamins
Fat is an important source of energy, especially with prolonged training of moderate intensity. They are also necessary for the synthesis of hormones (for example, testosterone) and the assimilation of fat -soluble vitamins.
- Fat functions in sports:
- The source of energy in prolonged training of moderate intensity.
- Hormone synthesis, including testosterone.
- The assimilation of fat -soluble vitamins (A, D, E, K).
- Support for the health of cell membranes.
- Sources of fat:
- Useful fats: avocados, nuts, seeds, olive oil, fatty fish (salmon, tuna).
- Saturated fats: meat, dairy products. It should be consumed moderately.
- Transfinery: avoid.
- Recommended dosage: 20-35% of the total number of calories per day.
- The optimal ratio of fat: The balance between saturated, mono -saturated and polyunsaturated fats.
2.4. Vitamins and minerals: metabolic regulators
Vitamins and minerals play a key role in the regulation of metabolic processes, maintaining immunity, protection against oxidative stress and restoration after training. The need for some vitamins and minerals in athletes can be increased due to intense physical exertion.
- Important vitamins for athletes:
- B vitamins B: participate in energy exchange.
- Vitamin C: Antioxidant, supports immunity.
- Vitamin D: participates in the assimilation of calcium, important to the health of bones and muscles.
- Vitamin E: antioxidant, protects the cells from damage.
- Important minerals for athletes:
- Calcium: important for the health of bones and muscles.
- Iron: it is necessary for oxygen transport (hemoglobin).
- Magnesium: participates in muscle contraction and energy metabolism.
- Zinc: supports immunity and participates in protein synthesis.
- Sources of vitamins and minerals: A variety of nutrition, including fruits, vegetables, whole grain products, dairy products, meat, fish.
- The possibility of receiving dietary supplements: With a deficiency of vitamins and minerals or increased need.
2.5. Water: the basis of life and performance
Water plays a vital role in maintaining a normal physiological function, regulating body temperature and transporting nutrients. Dehydration can lead to a decrease in performance, fatigue, muscle cramps and other health problems.
- Water functions in sports:
- Regulation of body temperature.
- Transportation of nutrients and oxygen to cells.
- Removal of metabolism waste.
- Lubrication of the joints.
- Recommended dosage: Depends on the intensity of training, environmental temperatures and individual characteristics. On average, athletes are recommended to use 3-4 liters of water per day.
- The optimal reception time: Before, during and after training. You can use sports drinks containing electrolytes to make up for losses with later.
- Signs of dehydration: Thirst, dry mouth, headache, dizziness, fatigue, dark urine.
3. The main types of dietary supplements used in sports
3.1. Protein supplements:
- Types of protein additives:
- Serum protein: quickly absorbed, ideal for reception after training.
- Casein: Slowly absorbed, suitable for admission before bedtime.
- Soy protein: a plant source of protein, suitable for vegetarians and vegans.
- Egg protein: a full -fledged source of protein with high biological value.
- Beef protein: a source of protein with a high content of amino acids.
- Advantages of use:
- A convenient way to increase protein consumption.
- Acceleration of the recovery and growth of muscles after training.
- Improving the composition of the body (decreased fat mass and increased muscle mass).
- Recommendations for use: Take after training to restore muscles or during the day to increase protein consumption. The dosage depends on needs and goals.
- Possible side effects: In rare cases, digestive disorders (bloating, gases) may occur.
3.2. Creatine:
- The mechanism of action: Increases creative phosphate reserves in the muscles, which provides more energy for intense training.
- Advantages of use:
- Increasing strength and power.
- Increase in muscle mass.
- Improving anaerobic performance.
- Recommendations for use: There are two main ways to take creatine:
- Loading phase: 20 grams per day for 5-7 days, then maintaining a dose of 3-5 grams per day.
- Constant technique: 3-5 grams per day.
- Possible side effects: Holding water in the body (especially at the beginning of the intake), in rare cases – digestive disorders.
3.3. BCAA (amino acids with an extensive chain):
- Composition: Laicin, isoleykin, Valin.
- The mechanism of action: Participate in the synthesis of protein in the muscles, reduce the decay of muscle protein and reduce fatigue.
- Advantages of use:
- Acceleration of muscle recovery after training.
- Reducing muscle pain.
- Prevention of the decay of muscle protein.
- Recommendations for use: Take before, during or after training. The dosage is usually 5-10 grams.
- Possible side effects: In rare cases, digestive disorders may occur.
3.4. Glutamine:
- The mechanism of action: Participates in protein synthesis, supports the immune system and improves recovery after training.
- Advantages of use:
- Support for the immune system, especially during intense training.
- Acceleration of recovery after training.
- Improving the work of the intestine.
- Recommendations for use: Take after training or before bedtime. The dosage is usually 5-10 grams.
- Possible side effects: In rare cases, digestive disorders may occur.
3.5. Beta-Alanine:
- The mechanism of action: Increases the level of carnosine in the muscles that buffering lactic acid and reduces fatigue.
- Advantages of use:
- Improving endurance in high -intensity training.
- Slow down the onset of fatigue.
- Increase in muscle strength.
- Recommendations for use: Take 2-5 grams per day, divided into several tricks.
- Possible side effects: Skin tingling (paresthesia), which usually passes in a few minutes.
3.6. Caffeine:
- The mechanism of action: It stimulates the central nervous system, increases concentration and reduces the perception of fatigue.
- Advantages of use:
- Increased energy and concentration.
- Improving endurance.
- Reducing the perception of pain.
- Recommendations for use: Take 30-60 minutes before training. The dosage depends on individual sensitivity, usually 1-3 mg per kilogram of body weight.
- Possible side effects: Insomnia, nervousness, anxiety, rapid heartbeat. It is not recommended to use caffeine before bedtime.
3.7. L-Carnitin:
- The mechanism of action: Participates in the transportation of fatty acids to mitochondria for use as energy.
- Advantages of use:
- Help in burning fat.
- Improving endurance.
- Reducing muscle pain.
- Recommendations for use: Take before training. The dosage is usually 1-3 grams.
- Possible side effects: In rare cases, digestive disorders may occur.
3.8. Vitamin-mineral complexes:
- Advantages of use:
- Filling a deficiency of vitamins and minerals.
- Support for the immune system.
- Improving recovery after training.
- Recommendations for use: Take in accordance with the instructions on the package. It is important to choose complexes designed specifically for athletes.
- Possible side effects: Rarely, with an overdose.
3.9. Omega-3 fatty acids:
- The mechanism of action: They have anti-inflammatory properties, support the health of the cardiovascular system and improve brain function.
- Advantages of use:
- Decrease in inflammation.
- Improving recovery after training.
- Support for joint health.
- Recommendations for use: Take daily. The dosage is usually 1-3 grams of EPA and DHA.
- Possible side effects: In rare cases, digestive disorders may occur.
3.10. Preventive complexes:
- Composition: They usually contain a combination of ingredients such as caffeine, creatine, beta-alanine, amino acids and vitamins.
- Advantages of use:
- Increased energy and concentration.
- Improving strength and endurance.
- Acceleration of recovery after training.
- Recommendations for use: Take 30-60 minutes before training. Start with a small dose to evaluate tolerance.
- Possible side effects: Insomnia, nervousness, anxiety, rapid heartbeat (due to caffeine).
4. Principles of choosing dietary supplements for sports
4.1. Definition of goals: Before choosing dietary supplements, it is necessary to determine your goals (for example, an increase in strength, endurance, muscle mass, a decrease in fat mass).
4.2. Consultation with a specialist: It is recommended to consult a doctor or sports nutritionist in order to get individual recommendations and avoid possible contraindications.
4.3. The choice of quality products: It is important to choose dietary supplements from trusted manufacturers that guarantee the quality and safety of their products. Pay attention to the availability of quality certificates (for example, GMP, NSF).
4.4. Checking the composition: Carefully study the composition of dietary supplements to make sure that there are no undesirable ingredients or prohibited substances.
4.5. Evaluation of efficiency and safety: Study scientific research and reviews of other users to evaluate the effectiveness and safety of dietary supplements.
4.6. Individual tolerance: Start with small doses to evaluate individual tolerance of dietary supplements.
4.7. Compliance with recommendations for use: Strictly follow the recommendations for the use specified on the packaging.
4.8. Attention to drug interaction: If you take any medicine, consult a doctor to avoid possible interactions.
5. Diet for various sports
5.1. Strength sports (bodybuilding, powerlifting, heavy athletics):
- Recommended dietary supplements:
- Protein additives (serum protein, casein).
- Creatine.
- BCAA.
- Glutamine.
- Beta-alanine.
- Vitamin-mineral complexes.
5.2. Endurance sports (running, swimming, cycling):
- Recommended dietary supplements:
- Carbohydrate additives (sports drinks, gels).
- BCAA.
- Caffeine.
- L-carnitin.
- Omega-3 fatty acids.
- Vitamin-mineral complexes.
5.3. Team sports (football, basketball, volleyball):
- Recommended dietary supplements:
- Protein supplements.
- Creatine.
- BCAA.
- Carbohydrate additives.
- Vitamin-mineral complexes.
5.4. Martial arts (boxing, struggle, mma):
- Recommended dietary supplements:
- Protein supplements.
- Creatine.
- BCAA.
- Glutamine.
- Vitamin-mineral complexes.
6. Risks and side effects of dietary supplement
6.1. Pollution: Some dietary supplements may contain prohibited substances or pollutants. It is important to choose products from trusted manufacturers and check the availability of quality certificates.
6.2. Interaction with drugs: Some dietary supplements can interact with medicines, which can lead to undesirable side effects. It is important to consult a doctor if you take any medicine.
6.3. Overdose: Exceeding the recommended dosage of dietary supplements can lead to side effects. It is important to strictly follow the recommendations for use.
6.4. Individual intolerance: Some people may have individual intolerance to certain dietary supplements. Start with small doses to evaluate tolerance.
6.5. Lack of proven effectiveness: The effectiveness of some dietary supplements is not proven by scientific research. It is important to choose dietary supplements whose effectiveness is confirmed.
7. Legislation and regulation of dietary supplements in Russia
In Russia, BAD is regulated by the Federal Law of January 2, 2000 No. 29-ФЗ “On the quality and safety of food products” and other regulatory acts. Bad are not drugs and are not intended for the treatment of diseases. They are designed to maintain health and improve the functional state of the body. Dad manufacturers are required to register their products in Rospotrebnadzor and provide information about the composition, safety and efficiency of products. Control over quality and safety of dietary supplements is carried out by Rospotrebnadzor.
8. Alternative methods of supporting the body during sports
8.1. Balanced nutrition: The basis of the athlete’s health and productivity is a balanced diet that provides the body with all the necessary macro- and micronutrients.
8.2. Adequate dream: During sleep, the body is restored after training. It is recommended to sleep 7-9 hours a day.
8.3. Stress management: Stress can negatively affect performance and recovery. It is recommended to use relaxation methods such as meditation, yoga or breathing exercises.
8.4. Regular training: Regular training contributes to the adaptation of the body to physical activity and increased performance.
8.5. Active recovery: Easy physical activity after training (for example, stretching, walking) can help accelerate muscle restoration.
8.6. Massage: Massage can help relieve muscle tension and improve blood circulation.
8.7. Sauna and bath: The sauna and the bath can help relax muscles and improve blood circulation.
9. Examples of the use of dietary supplements in various sports disciplines
9.1. Marathon run: Athletes use carbohydrate gels and sports drinks during a race to maintain blood glucose and replenish glycogen reserves. After the race, protein additives are used to restore muscles.
9.2. Bodybuilding: Athletes use protein additives, creatine and BCAA to increase muscle mass and strength.
9.3. Cycling: Athletes use carbohydrate drinks during training and competitions to maintain energy. After training, protein additives and BCAA are used to restore muscles.
9.4. Swimming: Athletes use carbohydrate drinks and gels to maintain energy during training and competitions. After training, protein additives are used to restore muscles.
10. New research and trends in sports nutrition and dietary supplements
In the field of sports nutrition and dietary supplements, new studies are constantly conducted, which allow you to better understand the influence of various substances on the athlete’s body. Some of the new trends include:
- Personalized nutrition: Development of individual nutrition programs and dietary supplements based on genetic analysis and other factors.
- Using probiotics: Probiotics can improve the intestines and support the athlete’s immune system.
- Using adaptogens: Adaptogens can help the body adapt to stress and increase endurance.
- Using nootropics: Nootropics can improve cognitive functions, such as concentration and memory.
It is important to monitor new research and trends in the field of sports nutrition and dietary supplements in order to use the most effective and safe methods of supporting the body in sports.
11. Bad Fents: how to recognize and protect yourself
The growing popularity of dietary supplements leads to an increase in the number of fakes in the market. The use of counterfeit products may not only not bring the desired result, but also cause serious harm to health.
- Signs of fake:
- Suspiciously low price: If the price is significantly lower than the average market, this is a reason to get warmer.
- Poor packaging: Printing defects, uneven seams, the absence of a hologram or protective film can indicate a fake.
- Spelling errors in the name or description: Carefully study the text on the package.
- Lack of information about the manufacturer or distributor: The packaging should have clear information about the manufacturer, its address and contacts.
- Unusual taste or smell: If the taste or smell of the product differs from the usual one, it can be a sign of fake.
- Lack of quality certificates: Check the availability of certificates of conformity and certificate of state registration.
- How to protect yourself from fakes:
- Buy dietary supplements only in trusted stores and pharmacies: Avoid buying from dubious sellers on sites with a bad reputation.
- Carefully check the packaging and marking: Pay attention to all the details indicated above.
- Require quality certificates: Feel free to ask the seller to provide certificates of conformity and certificate of state registration.
- Compare prices: Compare prices for the same product in different stores to make sure that the price is not suspiciously low.
- Pay attention to the reviews of other customers: Read reviews about the product and seller on the Internet.
- Do not buy dietary supplement “with”: Avoid purchasing from individuals, especially if they offer goods at a very low price.
12. Bad for women sportsmen: features and recommendations
The body of women athletes has its own characteristics, which must be taken into account when choosing dietary supplements.
- The need for iron: Women, especially during menstruation, have an increased need for iron. Iron deficiency can lead to fatigue, a decrease in performance and anemia.
- Recommended dietary supplements: Iron preparations (only as prescribed by a doctor).
- Iron sources: Red meat, liver, spinach, legumes.
- The need for calcium and vitamin D: Calcium and vitamin D are important for the health of bones, especially for women involved in sports with a high shock load.
- Recommended dietary supplements: Calcium and vitamin D.
- Calcium sources: Dairy products, green leafy vegetables, enriched products.
- Sources of vitamin D: Fish oil, egg yolk, sunlight.
- Hormonal balance support: Some dietary supplements can help maintain hormonal balance in women athletes.
- Recommended dietary supplements: Vitueri primrose oil, vitamin B6.
- Important: Before taking any dietary supplement affecting the hormonal balance, you need to consult a doctor.
- Antioxidants: Antioxidants help protect the cells from damage caused by oxidative stress, which can be increased with intense training.
- Recommended dietary supplements: Vitamin C, Vitamin E, Coenzyme Q10.
- Sources of antioxidants: Fruits, vegetables, berries.
- Features of protein intake: Women athletes may need less protein than men, but it is important to ensure sufficient intake of protein to restore and muscle growth.
- Recommended dietary supplements: Serum protein, soy protein.
- Sources of protein: Meat, poultry, fish, eggs, dairy products, legumes.
13. Bad for elderly athletes: maintaining activity and health
With age, the body undergoes changes that must be taken into account when playing sports. Bad can help elderly athletes maintain activity and health.
- Joint support: With age, the risk of developing joint diseases, such as arthritis and osteoarthrosis, increases.
- Recommended dietary supplements: Glucosamine, chondroitin, MSM.
- Muscle support: With age, muscle mass (sarcopenia) loss occurs.
- Recommended dietary supplements: Protein supplements, creatine.
- Bone support: With age, the risk of osteoporosis is increased.
- Recommended dietary supplements: Calcium, vitamin D, vitamin K2.
- Support for the cardiovascular system: With age, the risk of developing cardiovascular diseases increases.
- Recommended dietary supplements: Omega-3 fatty acids, coenzyme Q10.
- Antioxidants: Antioxidants help protect the cells from damage caused by oxidative stress, which can be increased with age.
- Recommended dietary supplements: Vitamin C, Vitamin E, Coenzyme Q10.
- Important: Before taking any dietary supplement, elderly athletes need to consult a doctor, since they may have concomitant diseases and contraindications.
14. Bad and vegetarianism/veganism in sports
Vegetarians and vegans involved in sports may experience a shortage of some nutrients that must be compensated by dietary supplements.
- Vitamin B12: Vitamin B12 is contained only in animal products.
- Recommended dietary supplements: Vitamin B12 in the form of cyanocobalamin or methylcobalamin.
- Iron: Vegetable iron is absorbed worse than the animal.
- Recommended dietary supplements: Iron preparations (only as prescribed by a doctor).
- Soviet: Use products rich in vitamin C along with plant sources of iron to improve absorption.
- Calcium: Vegans need to consume enough calcium from plant sources or take dietary supplements.
- Recommended dietary supplements: Calcium preparations.
- Calcium sources: Tofu, enriched vegetable milk, green leafy vegetables.
- Vitamin D: Vitamin D is contained in a small number of products, so vegans are recommended to take dietary supplements.
- Recommended dietary supplements: Vitamin D in the form of D2 (ergocalciferol) or D3 (cholegalciferol) of plant origin.
- Omega-3 fatty acids: Plant sources of omega-3 fatty acids (ALK) are not so effectively converted into EPA and DHA, like animals.
- Recommended dietary supplements: Omega-3 fatty acids from algae.
- Creatine: Creatine is mainly found in meat and fish, so vegetarians and vegans can experience creatine deficiency.
- Recommended dietary supplements: Creatine monogidrate.
- Protein: It is important for vegetarians and vegans to ensure sufficient intake of protein from plant sources or take protein additives.
- Recommended dietary supplements: Soy protein, pea protein, rice protein, protein mixtures.
15. Bad and children-sportsmen: security and necessity
The use of dietary supplements in children-sportsmen requires special caution and should be justified.
- Basis: The basis of the nutrition of children-sportsmen should be a balanced and diverse diet, providing all the necessary nutrients.
- Necessity: The use of dietary supplements can be considered only in cases where a child experiences a deficiency of nutrients that cannot be compensated by nutrition.
- Safety: It is important to choose dietary supplements designed specifically for children, and strictly observe the recommended dosage.
- Consultation: Before using any dietary supplements in children-athletes, you need to consult a doctor or a sports nutritionist.
- Forbidden dietary supplements: Sports children are not recommended to use dietary supplements containing stimulants, hormones or other substances that can negatively affect their health.
- Examples: In some cases, children’s athletes may be recommended for vitamin D, iron or omega-3 fatty acids if they have a deficiency of these substances.
16. Bad and doping: how to avoid disorders of anti -doping rules
Athletes should be very attentive when choosing dietary supplements in order to avoid accidental use of prohibited substances.
- WADA: The World Anti -Doping Agency (WADA) publishes a list of prohibited substances, which is regularly updated.
- Risks: Some dietary supplements may contain prohibited substances, even if they are not indicated on the packaging.
- NSF Certified for Sport: Choose dietary supplements certified by independent organizations such as NSF Certified for Sport, which check the products for prohibited substances.
- Information: Be informed about the latest anti -doping rules and lists of prohibited substances.
- Consultation: Consult a doctor or a sports nutritionist to make sure that the dietary supplements you have chosen do not contain prohibited substances.
- Responsibility: Athletes are responsible for all substances that fall into their body, regardless of whether they knew about the presence of prohibited substances or not.
17. Evaluation of the effectiveness of dietary supplements: objective methods and subjective sensations
Assessment of dietary supplements can be a difficult task, since the effect may depend on