Bades and sports: support for the body during physical exertion

Section 1: Understanding the physical exertion and needs of the athlete’s body

1.1 Physiological foundations of physical activity

Physical activity, especially in sports, is a complex set of processes that have a significant effect on the body. Understanding these processes is the key to developing effective support strategies, including the use of biologically active additives (BAD).

Energy needs: During training, the body requires a significant increase in energy costs. The main sources of energy are carbohydrates, fats and, to a lesser extent, proteins. Intensive exercises lead to the rapid depletion of glycogen reserves (form of carbohydrate storage) in the muscles and liver.
Metabolic changes: Physical activity causes acceleration of metabolism. Oxygen consumption increases, the heartbeat quickens and the body temperature rises. Activation of various enzyme systems involved in the breakdown of nutrients and the synthesis of ATP (adenosineric), the main source of energy for cellular processes.
Hormonal changes: Physical exercises stimulate the release of various hormones, including adrenaline, norepinephrine, cortisol, testosterone and growth hormone. These hormones affect various aspects of physical performance, including mobilization of energy reserves, stimulation of muscle growth and regulation of the immune system.
Mechanical effect: Training, especially power, have a mechanical effect on bones, joints and muscles. This leads to microtrauma, which stimulate the processes of restoration and adaptation, leading to an increase in strength and endurance.
Oxidative stress: Intensive training leads to an increase in products of free radicals, which causes oxidative stress. Free radicals can damage cell structures, including DNA, proteins and lipids, which can lead to fatigue, inflammation and decrease in productivity.
Inflammatory processes: Microtraumas that occur during training cause inflammatory processes. Inflammation is necessary to initiate recovery processes, but excessive inflammation can be harmful and lead to pain, swelling and limiting mobility.
Hydration: During training, the body loses water and electrolytes with later. Dehydration can lead to a decrease in performance, muscle cramps and other health problems.

1.2 needs of the athlete’s body in nutrients

The athlete’s body experiences an increased need for various nutrients to maintain high performance, recovery after training and prevent injuries.

Squirrels: Proteins are building blocks for muscles and other tissues. They are necessary for the restoration and growth of muscles after training. Athletes need more protein than people leading a sedentary lifestyle. The recommended protein consumption rate for athletes is 1.2-2.0 grams per kilogram of body weight per day, depending on the intensity of training and the sport. Sources of protein include meat, poultry, fish, eggs, dairy products, legumes and nuts.
Carbohydrates: Carbohydrates are the main source of energy for muscles. They are necessary to maintain high intensity of training and prevent fatigue. Athletes need more carbohydrates than people leading a sedentary lifestyle. The recommended norm of carbohydrate consumption for athletes is 5-10 grams per kilogram of body weight per day, depending on the intensity of training and the sport. Sources of carbohydrates include grain products, fruits, vegetables and dairy products.
Fat: Fats are necessary for the production of hormones, the assimilation of fat -soluble vitamins and maintaining the health of cell membranes. Athletes are recommended to use a moderate amount of fats, mainly unsaturated. The recommended rate of fat consumption for athletes is 20-35% of the total calorie content of the diet. Fat sources include vegetable oils, nuts, seeds, avocados and fatty fish.
Vitamins and minerals: Vitamins and minerals are necessary for various metabolic processes, maintaining the immune system and bone health. Athletes need a sufficient number of vitamins and minerals to maintain optimal performance and prevent deficits. Especially important are B vitamins, vitamin C, vitamin D, calcium, iron, zinc and magnesium.
Water: Water is necessary for hydration, regulation of body temperature and transportation of nutrients. Athletes need more water than people leading a sedentary lifestyle, especially during training in hot weather. It is recommended to drink enough water before, during and after training.

1.3 Factors affecting the needs for nutrients

The needs for nutrients in athletes vary depending on several factors:

Sport: Types of sports with high intensity and duration (for example, marathon run, triathlon) require more carbohydrates and electrolytes than sports with short -term, explosive loads (for example, heavy athletics, sprint).
Training intensity: The higher the intensity of training, the more energy and nutrients are required to maintain performance and recovery.
Duration of training: The longer training, the more carbohydrates and electrolytes are required to maintain energy and hydration.
Floor: Men, as a rule, have a greater muscle mass and a higher metabolism rate than women, so they need more calories and protein.
Age: The needs for nutrients are changing with age. Older athletes need more protein to maintain muscle mass, and children and adolescents need a sufficient amount of calcium and vitamin D for bone health.
Climate: In hot weather, the body loses more fluids with later, so it is necessary to increase the consumption of water and electrolytes.
Individual features: Each person has unique nutrient needs that depend on genetics, health status and other factors.

Section 2: Bad: Classification, Objectives and Choice Principles

2.1 Definition and classification 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. Bad are not drugs and are not intended for the treatment of diseases.

Classification of dietary supplements:

By composition:
- Vitamin: Contain one or more vitamins.
- Mineral: Contain one or more minerals.
- Vitamin-mineral: Contain a complex of vitamins and minerals.
- Vegetable: Contain extracts or powders of plants.
- Animals: Contain substances of animal origin (for example, chondroitin, glucosamine).
- Probiotic: Contain live microorganisms that are useful for the intestines.
- Prebiotic: Contain substances that stimulate the growth of beneficial bacteria in the intestines.
- Amino acids: Contain separate amino acids or amino acid complexes.
- Fatty acids: Contain polyunsaturated fatty acids (for example, omega-3).
- Other: Contain various substances, such as coenzyme Q10, creatine, L-carnitine, etc.
By the form of release:
- Tablets: Pressed powders or granules.
- Capsules: Gelatin or plant membranes containing powder or liquid.
- Powders: Fine -dispersed substances that need to be diluted in water or other liquid.
- Liquids: Solutions, emulsions or suspension.
- Bars: Special products containing a combination of nutrients and dietary supplements.
- Gels: Half -hard products convenient for use during training.
By purpose:
- To increase energy: Contain substances that stimulate energy production (for example, caffeine, guarana).
- To increase muscle mass: Contain substances that stimulate muscle growth (for example, creatine, protein).
- To improve recovery: Contain substances that accelerate recovery after training (for example, amino acids, glutamine).
- To protect the joints: Contain substances that support joint health (for example, chondroitin, glucosamine).
- To strengthen immunity: Contain substances that strengthen the immune system (for example, vitamin C, zinc).
- To improve sleep: Contain substances that contribute to relaxation and improvement of sleep (for example, melatonin, valerian).

2.2 The purpose of applying dietary supplements in sports

Bades are used in sports to achieve various goals:

Improving performance: An increase in strength, endurance, speed and other indicators.
Improving recovery: Reducing recovery time after training, decreased muscle pain.
Maintenance of health: Strengthening the immune system, joint protection, maintenance of bone health, prevention of nutrient deficits.
Improving the composition of the body: Increase in muscle mass, decrease in fat mass.
Prevention of injuries: Reducing the risk of injuries associated with physical exertion.
Compensation of deficits: Filling out a lack of nutrients arising from intensive training or dietary restrictions.

2.3 Principles of choosing dietary supplements for athletes

The choice of dietary supplements for athletes should be based on the following principles:

Validity: The use of dietary supplements should be justified in terms of the athlete’s needs and the goals of the training process. Do not take dietary supplements just like that, without a clear understanding of their action and potential benefit.
Safety: It is necessary to choose dietary supplements from reliable manufacturers that guarantee the quality and safety of their products. Avoid dietary supplements containing prohibited substances or having a dubious reputation.
Efficiency: It is necessary to choose dietary supplements whose effectiveness is confirmed by scientific research. It should be skeptical of the statements of manufacturers, not supported by evidence.
Individual approach: The choice of dietary supplements should be individual and take into account the characteristics of the athlete’s body, the sport, the intensity of training and other factors.
Consultation with a specialist: Before you start taking dietary supplements, it is recommended to consult a doctor or a sports nutritionist.
Gradual introduction: New dietary supplements should be introduced into the diet gradually to evaluate tolerance and exclude possible side effects.
Combination with proper nutrition and training: Bades should not replace proper nutrition and training. They are only an addition to them.
Quality control: Attention should be paid to the availability of quality certificates and compliance with safety requirements.

Section 3: Review of the most popular and effective dietary supplements for athletes

3.1 protein (whey, casein, soy)

Protein is one of the most popular dietary supplements for athletes, especially for those who are engaged in power sports. It is necessary for the restoration and growth of muscles after training.

Wastein protein: It is quickly absorbed, ideal for admission after training in order to quickly deliver amino acids to the muscles. Contains all the necessary amino acids.
Casein: Slowly absorbed, ideal for admission before bedtime to provide muscles with amino acids during the night.
Soy protein: An alternative for vegetarians and people with intolerance to lactose. It contains all the necessary amino acids, but is absorbed a little slower than serum protein.
Advantages: It stimulates the synthesis of muscle protein, accelerates recovery, promotes the growth of muscle mass.
Recommendations for use: 1.2-2.0 grams per kilogram of body weight per day, divided into several tricks.

3.2 creatine

Creatine is one of the most studied and effective dietary supplements to increase strength and muscle mass. It increases the reserves of creatine phosphate in the muscles, which is used to produce energy during short -term, high -intensity exercises.

The mechanism of action: Increases creative phosphate reserves, improves energy metabolism, increases strength and muscle mass.
Advantages: Increases strength, endurance, muscle mass, accelerates recovery.
Recommendations for use: 3-5 grams per day for a long time. You can use the loading phase (20 grams per day for 5-7 days), but this is not necessary.
Types of creatine: Monohydrate (most studied and affordable), hydrochloride, ethyl ether.

3.3 BCAA (amino acids with an extensive chain)

BCAA (leucine, isolacin, valin) are indispensable amino acids that play an important role in the synthesis of muscle protein and restoration.

The mechanism of action: They stimulate the synthesis of muscle protein, reduce muscle breakdown, accelerate recovery.
Advantages: Reduce muscle pain, accelerate recovery, support muscle mass during a diet.
Recommendations for use: 5-10 grams per day, before, during or after training.
Amino acid ratio: 2: 1: 1 (leicin: isolacin: valin) is the most common.

3.4 glutamine

Glutamine is the most common amino acid in the body. It plays an important role in the immune system, restoration and synthesis of muscle protein.

The mechanism of action: Strengthens the immune system, accelerates recovery, supports muscle protein synthesis.
Advantages: Reduces muscle pain, accelerates recovery, strengthens the immune system.
Recommendations for use: 5-10 grams per day, after training or before bedtime.

3.5 L-Carrenitin

L-carnitine plays an important role in the transport of fatty acids in mitochondria, where they are used to produce energy.

The mechanism of action: Improves fat metabolism, increases endurance, accelerates recovery.
Advantages: Increases endurance, accelerates recovery, helps to reduce fat mass.
Recommendations for use: 1-3 grams per day, before training.
Types of L-carnitine: L-Karnitin Tartrap, acetyl-l-carnitine.

3.6 Beta-Alanine

Beta-Alanin is an amino acid that increases the level of carnosine in the muscles. Carnosine is a buffer that helps neutralize lactic acid accumulating during intense exercises.

The mechanism of action: Increases the level of carnosine, reduces the accumulation of lactic acid, increases endurance.
Advantages: Increases endurance, reduces fatigue, improves the results in anaerobic sports.
Recommendations for use: 2-5 grams per day, divided into several tricks. It can cause a tingling sensation (paresthesia), which takes place over time.

3.7 caffeine

Caffeine is a stimulant that improves concentration, increases energy and reduces fatigue.

The mechanism of action: It stimulates the central nervous system, increases energy, reduces fatigue.
Advantages: Increases concentration, energy, endurance, improves the results in aerobic sports.
Recommendations for use: 3-6 mg per kilogram of body weight, 30-60 minutes before training. It is not recommended to use caffeine before bedtime.

3.8 vitamin D

Vitamin D plays an important role in bone health, immune system and muscle function.

The mechanism of action: It improves the absorption of calcium, supports bone health, strengthens the immune system, improves muscle function.
Advantages: Strengthens bones, strengthens the immune system, improves muscle strength and function.
Recommendations for use: 1000-5000 IU per day, depending on the level of vitamin D in the blood.

3.9 omega-3 fatty acids

Omega-3 fatty acids (EPK and DGK) are polyunsaturated fatty acids that have anti-inflammatory effects and support the health of the heart, brain and joints.

The mechanism of action: They have an anti -inflammatory effect, support the health of the heart, brain and joints.
Advantages: Reduce inflammation, improve recovery, support the health of the heart, brain and joints.
Recommendations for use: 1-3 grams per day, in the form of fish oil or linseed oil.

3.10 Multivitamins and minerals

Multivitamins and minerals contain a wide range of vitamins and minerals necessary to maintain health and optimal performance.

The mechanism of action: They make up for the lack of vitamins and minerals, support health and optimal performance.
Advantages: Strengthen the immune system, support bones health, improve metabolism, increase energy.
Recommendations for use: In accordance with the instructions on the package.

Section 4: Bad for specific sports and goals

4.1 Bad for power sports (heavy athletics, bodybuilding, powerlifting)

Protein: The main dietary supplement for muscle growth and restoration.
Creatine: Increases strength and muscle mass.
BCAA: Reduces muscle pain and accelerates recovery.
Glutamine: Strengthens the immune system and accelerates recovery.
Beta-Alanine: Increases endurance and reduces fatigue.
Vitamin D: Supports bone health and muscle function.

4.2 dietary supplements for sporting endurance (marathon run, triathlon, cycling)

Carbohydrate gels and drinks: Provide energy during long training and competitions.
Electrolytes: Fill the loss of electrolytes with later.
Caffeine: Increases energy and endurance.
Beta-Alanine: Increases endurance and reduces fatigue.
L-Carnitin: Improves fat metabolism and increases endurance.
Omega-3 fatty acids: Reduce inflammation and improve recovery.

4.3 dietary supplements for weight loss and drying

Protein: Supports muscle mass during a diet.
L-Carnitin: Improves fat metabolism.
Caffeine: Increases energy and accelerates metabolism.
Green tea extract: Accelerates metabolism and promotes fat burning.
Fiber: Improves digestion and creates a feeling of satiety.

4.4 dietary supplements for recovery after injuries

Collagen: Supports the health of joints, ligaments and skin.
Chondroitin and glucosamine: Support the health of the joints.
Omega-3 fatty acids: Reduce inflammation.
Vitamin C: Participates in collagen synthesis.
Zinc: Participates in the healing of the wounds.

Section 5: Bad Safety Safety and Potential Side effects

5.1 risks associated with the use of dietary supplements

The use of dietary supplements can be associated with certain risks:

Poor composition: Some dietary supplements may contain impurities, prohibited substances or not correspond to the declared composition.
Side effects: Some dietary supplements can cause side effects, such as digestive disorder, allergic reactions, sleep disturbances, etc.
Interaction with drugs: Some dietary supplements can interact with medicines, enhancing or weakening their effect.
Disease disguise: The use of dietary supplements can mask the symptoms of diseases, which complicates the timely diagnosis and treatment.
Lack of proven effectiveness: The effectiveness of some dietary supplements is not confirmed by scientific research.
Overdose: Exceeding the recommended dose of dietary supplements can be dangerous to health.

5.2 how to minimize risks when taking dietary

To minimize risks when taking dietary supplements, the following recommendations must be observed:

Choose a dietary supplement from reliable manufacturers: Preference should be given to Badam from manufacturers with a good reputation and quality control.
Study the composition: Before buying, you must carefully study the composition of dietary supplements and make sure that it does not contain prohibited substances or ingredients that cause allergies.
Observe the recommended dose: Do not exceed the recommended dose of dietary supplements.
Consult a doctor or sports nutritionist: Before you start taking dietary supplements, it is recommended to consult a specialist, especially if you have any diseases or you take medications.
Follow your condition: During the use of dietary supplements, it is necessary to monitor your condition and when any side effects appear to stop taking and see a doctor.
Avoid dubious sources: You should not buy dietary supplements from unverified sellers or on the Internet.
Pay attention to the marking: On the package of dietary supplements, information on the composition, manufacturer, expiration date and method of use should be indicated.

5.3 common side effects and contraindications

Some dietary supplements can cause the following side effects:

Protein: Digestion disorder, allergic reactions.
Creatine: Liquid delay, digestive disorder, muscle cramps.
BCAA: Digestive disorder.
Glutamine: Digestive disorder.
L-Carnitin: Digestive disorder, insomnia.
Beta-Alanine: The sensation of tingling (paresthesia).
Caffeine: Insomnia, anxiety, rapid heartbeat.
Vitamin D: An overdose can lead to hypercalcemia.
Omega-3 fatty acids: Digestive disorder, blood thinning.

Contraindications to the use of dietary supplements:

Individual intolerance to components: Allergies to the ingredients of dietary supplements.
Pregnancy and breastfeeding: Some dietary supplements can be harmful to pregnant and lactating women.
Kidney and liver diseases: Some dietary supplements can have a negative effect on the kidneys and liver.
Cardiovascular diseases: Some dietary supplements can increase blood pressure and increase the heartbeat.
Childhood: Some dietary supplements are not recommended for children.

Section 6: Legal regulation of dietary supplements in Russia and the world

6.1 Legislation of the Russian Federation on BAD

In Russia, the BAD turnover is regulated by the Federal Law of 02.01.2000 N 29-ФЗ “On the quality and safety of food products” and sanitary and epidemiological rules and standards of SanPiN 2.3.2.1290-03 “Hygienic requirements for the organization of the production and turnover of biologically active food additives (BADs).”

Basic dietary supplements:

State registration: The dietary supplement shall be subject to mandatory state registration in the Federal Service for Supervision of Consumer Rights Protection and Human Welfare (Rospotrebnadzor).
Quality and safety requirements: The dietary supplement must comply with the safety requirements established by the technical regulations of the Customs Union.
Marking requirements: The marking of dietary supplements should contain information about the composition, manufacturer, expiration date, method of application and contraindications.
Restrictions in advertising: Advertising dietary supplements should be reliable and not mislead consumers.

6.2 International standards and dietary supplements

Different countries of the world have various standards and dietary supplements.

USA: BAD is regulated by the Office for Sanitary Supervision of the Quality of Food and Medicines (FDA) in accordance with the Law on Food Addles, Health and Education of 1994 (DSHEA).
European Union: BAD is regulated by the Directive 2002/46/EC about food additives.
Canada: BAD is regulated by the Ministry of Health of Canada in accordance with the regulations of natural health products (NHPR).
Australia: Bad is regulated by the Office of therapeutic goods (TGA) in accordance with the 1989 law on therapeutic goods.

International organizations, such as the World Health Organization (WHO), also develop recommendations on the safety and efficiency of dietary supplements.

6.3 anti -doping control and dietary supplement

Athletes should be especially careful when choosing dietary supplements, as some of them may contain prohibited substances that lead to disqualification.

Prohibited WADA list: The World Anti -Doping Agency (WADA) publishes an annual list of prohibited substances that cannot be used by athletes.
The risk of accidental hit: Some dietary supplements can be polluted by prohibited substances in the production process.
Certification of Informed-Sport and NSF International: It is recommended to choose dietary supplements certified by independent organizations such as Informed-Sport and NSF International, which test products for the presence of prohibited substances.
Consultation with a sports doctor: Before taking dietary supplements, it is recommended that athletes consult with a sports doctor or anti -doping control specialist.

Section 7: Alternatives Dad: Full food and training process

7.1 The role of good nutrition in sports

Full nutrition is the basis for achieving high results in sports. A balanced diet containing a sufficient amount of proteins, carbohydrates, fats, vitamins and minerals provides the body with energy, building materials and the necessary substances for recovery.

The basic principles of full nutrition:
- Variety: The use of a wide range of products from different food groups.
- Balance: Compliance with the correct ratio of proteins, carbohydrates and fats.
- Regularity: Eating at the same time every day.
- Moderation: Compliance with the calorie content of the diet in accordance with the needs of the body.
- Hydration: The use of a sufficient amount of liquid.
The value of macro- and micronutrients:
- Squirrels: Restoration and growth of muscles.
- Carbohydrates: The main source of energy.
- Fat: The production of hormones, the assimilation of fat -soluble vitamins.
- Vitamins and minerals: Regulation of metabolic processes, maintaining the immune system.

7.2 Optimization of the training process to achieve results

A properly planned and organized training process plays a key role in achieving high results in sports.

The basic principles of an effective training process:
- Individualization: Accounting for the individual characteristics of the athlete’s body.
- Progressive overload: A gradual increase in the intensity and volume of training.
- Periodization: Planning of the training process, taking into account training and competition cycles.
- Recovery: Ensuring sufficient time to restore after training.
- Variety: Inclusion in the training process of various types of exercises.
Value of rest and recovery:
- Dream: It is necessary to restore physical and mental forces.
- Active rest: Easy exercises to improve blood circulation and accelerate recovery.
- Massage: Removes muscle tension and accelerates recovery.

7.3 Integrative approach: a combination of nutrition, training and dietary supplement

The best results in sports are achieved when using an integrative approach, which includes a balanced diet, a properly organized training process and the use of dietary supplements, justified from the point of view of the needs of the body and training goals.

Determination of priorities:
- Nutrition: Providing the body with all necessary nutrients.
- Workouts: Stimulation of adaptive processes and increased performance.
- Bad: Support for the body and optimization of training results.
Individual plan: Development of an individual nutrition plan, training and dietary supplement, taking into account the characteristics of the athlete’s body, sport and training goals.
Monitoring and adjustment: Regular monitoring of results and adjustment of the plan if necessary.

Section 8: Conclusion: a rational approach to the use of dietary supplements in sports

Bades can be a useful addition to the nutrition and training process of athletes, but their use should be justified, safe and based on scientific data. Bad should not be considered as a panacea or replacement for good nutrition and training.

The rational approach to the use of dietary supplements includes:

Understanding the needs of the body: Determination of individual needs for nutrients, taking into account the sport, intensity of training and other factors.
The choice of quality products: Preference should be given to dietary supplements from reliable manufacturers with quality control.
Compliance with recommended doses: Do not exceed the recommended doses of dietary supplements.
Consultations with specialists: Before you start taking dietary supplements, it is recommended to consult a doctor or a sports nutritionist.
Monitoring of the results: It is necessary to monitor your condition and when any side effects appear to stop taking and see a doctor.
Combination with proper nutrition and training: Bades should not replace good nutrition and training.

Subject to these recommendations, dietary supplements can help athletes improve their results, accelerate restoration and support their health.