Bades: for athletes – whether and what

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Chapter 1: Bad in sports: General review

  1. Definition and classification of dietary supplements

    1. What are dietary supplements? Biologically active additives (dietary supplements) are concentrates of natural or identical to natural biologically active substances intended for direct intake or introduction into food products in order to enrich the rations with individual food or biologically active substances and their complexes. They are not drugs and are not intended for the treatment of diseases.

    2. Classification by composition:

      • Vitamins: A, B (B1, B2, B3, B5, B6, B7, B9, B12), C, D, E, K. Each vitamin plays its specific role in the body.
      • Minerals: Calcium, magnesium, iron, zinc, selenium, chrome, potassium, sodium, phosphorus. Required for various physiological processes.
      • Amino acids: Irreplaceable (leucine, isolacin, valin, lysine, methionine, phenylalanine, treonine, triptophanes) and replaceable (alanine, arginine, asparagine, asparaginic acid, cysteine, glutamic acid, glutamine, glycine, prolin, serin, tyrosine). Building blocks for proteins.
      • Plant extracts: Ginseng, eleutherococcus, echinacea, green tea. They have adaptogenic and antioxidant properties.
      • Probiotics and prebiotics: Useful bacteria and substances that contribute to their growth. Support intestinal health.
      • Fatty acids: Omega-3, Omega-6, Omega-9. Important to the health of the heart, brain and joints.
      • Enzymes: Amylase, protease, lipase. Improve digestion.
      • Other: Coenzyme Q10, creatine, carnitine, glucosamine, chondroitin. They have specific effects.

    3. Output forms: Tablets, capsules, powders, liquids, gels, bars.

  2. The role of dietary supplements in sports

    1. Improving performance: Some dietary supplements can improve endurance, strength and speed.
    2. Acceleration of recovery: Bades help muscles to recover faster after training.
    3. Support for the health of joints and ligaments: Glucosamine and chondroitin contribute to the strengthening of cartilage tissue.
    4. Strengthening immunity: Vitamins and minerals support the immune system.
    5. Compensation of nutrient deficiency: Intensive training can lead to a deficiency of certain vitamins and minerals.
    6. Improving the composition of the body: Some dietary supplements contribute to fat burning and muscle growth.

  3. Scientific research and evidence base

    1. The problem of the placebo effect: It is important to consider the placebo effect when assessing the effectiveness of dietary supplements.
    2. Quality of research: It is necessary to pay attention to the research methodology, sample size and control groups.
    3. Individual differences: The effectiveness of dietary supplements can vary depending on the individual characteristics of the body.
    4. Meta-analyzes and systematic reviews: These types of research provide the most reliable data on the effectiveness of dietary supplements.
    5. Disadvantage of research: For many dietary supplements, there are not enough high -quality studies confirming their effectiveness.

  4. Bad regulation

    1. Legislation: Dietary supplement regulation differs in different countries.
    2. Quality control: It is important to choose dietary supplements from reliable manufacturers who conduct quality control of their products.
    3. Falsification risks: There is a risk of acquiring fake dietary supplements containing harmful substances.
    4. Control organizations: NSF International, Informed-Sport, USP.

Chapter 2: The main dietary supplement for athletes and their action

  1. Creatine

    1. The mechanism of action: Increases the reserves of creatine phosphate in the muscles, which provides energy with high -intensity loads.
    2. Advantages: Increasing strength and power, increased muscle mass, improvement of recovery.
    3. Forms of creatine: Monohydrate, hydrochloride, ethyl ether, creatine Malat. Monohydrate is the most studied and effective form.
    4. Dosage: 3-5 grams per day. The loading phase is possible (20 grams per day for 5-7 days).
    5. Side effects: Water delay, rarely – gastrointestinal disorders.
    6. Scientific research: Numerous studies confirm the effectiveness of creatine to increase strength and muscle mass.

  2. Protein (protein)

    1. The role of protein in the body: Building material for muscles is necessary for restoration and growth.
    2. Sources of protein: Wastein protein, casein, soy protein, egg protein, vegetable protein.
    3. Wastein protein: It is quickly absorbed, ideal for admission after training.
    4. Casein: Slowly absorbed, suitable for admission before bedtime.
    5. Dosage: 1.6-2.2 grams of protein per kilogram of body weight per day.
    6. Advantages: An increase in muscle mass, improvement of recovery, a decrease in hunger.
    7. Side effects: Rarely – gastrointestinal disorders.

  3. Amino acids with an extensive chain (BCAA)

    1. Composition: Laicin, isoleykin, Valin.
    2. The role of BCAA in the body: Participate in protein synthesis, prevent muscle destruction.
    3. The mechanism of action: They stimulate MTOR, a key enzyme in the process of protein synthesis.
    4. Advantages: Reducing muscle pain, improvement of recovery, decrease in fatigue.
    5. Dosage: 5-10 grams before, during or after training.
    6. Scientific research: The effectiveness of BCAA to prevent muscle destruction and improving recovery is confirmed by research.

  4. Beta-alanine

    1. The mechanism of action: Increases the level of carnosine in the muscles that buffering lactic acid.
    2. Advantages: Improving endurance, especially with high -intensity loads.
    3. Dosage: 4-6 grams per day, divided into several tricks.
    4. Side effects: Paresthesia (tingling of the skin), which passes after a while.
    5. Scientific research: Beta-Alanin has proven his effectiveness to improve endurance in anaerobic sports.

  5. Caffeine

    1. The mechanism of action: It stimulates the central nervous system, increases concentration and reduces the feeling of fatigue.
    2. Advantages: Improving endurance, increasing strength and power, improving cognitive functions.
    3. Dosage: 3-6 mg per kilogram of body weight an hour before training.
    4. Side effects: Insomnia, anxiety, rapid heartbeat, gastrointestinal disorders.
    5. Scientific research: Caffeine is one of the most studied and effective stimulants for athletes.

  6. L-carnitin

    1. The mechanism of action: It transports fatty acids to mitochondria, where they are used to produce energy.
    2. Advantages: Potential improvement in fat burning, improving recovery, decreased muscle pain.
    3. L-carnitine forms: L-Karnitin Tartrap, acetyl-l-carnitine.
    4. Dosage: 1-3 grams per day.
    5. Scientific research: The results of research on the effectiveness of L-carnitine are contradictory.

  7. Vitamin D.

    1. The role of vitamin D in the body: Participates in the regulation of calcium metabolism, which is important for the health of bones and muscles.
    2. Vitamin D deficiency: Distributed, especially in winter.
    3. Advantages: Improving strength and muscle function, strengthening bones, strengthening immunity.
    4. Dosage: 1000-5000 IU per day. A blood test is required to determine the optimal dose.
    5. Scientific research: Vitamin D deficiency can negatively affect sports results.

  8. Omega-3 fatty acids

    1. Composition: EXA vored.
    2. The role of Omega-3 in the body: Important to the health of the heart, brain and joints, have anti -inflammatory properties.
    3. Advantages: Reducing muscle pain, improvement of recovery, strengthening the cardiovascular system.
    4. Dosage: 1-3 grams EPA and DHA per day.
    5. Scientific research: Omega-3 fatty acids are useful for the health of athletes.

  9. Probiotics

    1. The role of probiotics in the body: Support the intestinal health, strengthen immunity.
    2. Advantages: Improving digestion, reducing the risk of infections, improving recovery.
    3. Scientific research: Probiotics can be useful for athletes, especially with intense training.

  10. Glucosamine and chondroitin

    1. The role of glucosamine and chondroitin in the body: Building materials for cartilage fabric.
    2. Advantages: Support for joint health, reduction of pain and inflammation with arthritis.
    3. Dosage: 1500 mg glucosamine and 1200 mg of chondroitin per day.
    4. Scientific research: The results of research on the effectiveness of glucosamine and chondroitin are contradictory.

Chapter 3: Dietrs for different sports

  1. Sports (powerlifting, weightlifting, bodybuilding)

    1. Main dietary supplement: Creatine, protein, BCAA, beta-Alanin, vitamin D.
    2. Target: Increasing strength and muscle mass, improvement of recovery.
    3. Additional dietary supplements: Arginin, citrullin, betaine.

  2. Endurance sports (running, triathlon, cycling)

    1. Main dietary supplement: Caffeine, beta-alanine, electrolytes, carbohydrates.
    2. Target: Improving endurance, maintaining hydration, preventing seizures.
    3. Additional dietary supplements: Iron, B vitamins, Coenzym Q10.

  3. Team sports (football, basketball, volleyball)

    1. Main dietary supplement: Creatine, protein, BCAA, vitamin D, electrolytes.
    2. Target: Improving strength and speed, improving recovery, maintaining hydration.
    3. Additional dietary supplements: Omega-3 fatty acids, probiotics.

  4. Martial arts (boxing, mma, judo)

    1. Main dietary supplement: Creatine, protein, BCAA, beta-alanine, glucosamine and chondroitin.
    2. Target: Increasing strength and endurance, improvement of recovery, joint protection.
    3. Additional dietary supplements: HMB, QUESTION.

Chapter 4: Safety and risks of dietary supplements

  1. Side effects

    1. Individual intolerance: Allergic reactions, gastrointestinal disorders.
    2. Interaction with drugs: Bades can interact with drugs by changing their effectiveness or causing side effects.
    3. Overdose: Acceptance of high doses of dietary supplements can be dangerous to health.
    4. Pollution: Bades can be polluted by heavy metals, pesticides or other harmful substances.

  2. Health risks

    1. Liver defeat: Some dietary supplements can be toxic to the liver.
    2. Kidney damage: High protein consumption can provide a load on the kidneys.
    3. Cardiovascular diseases: Some stimulants can increase the risk of cardiovascular diseases.
    4. Hormonal disorders: Some dietary supplements can affect hormonal balance.

  3. How to minimize risks

    1. Consultation with a doctor or nutritionist: Before taking dietary supplements, it is necessary to consult a doctor or nutritionist.
    2. The choice of reliable manufacturers: Purchase dietary supplements only from trusted manufacturers with quality certificates.
    3. Dosage compliance: Strictly observe the recommended dosage.
    4. Observation of the reaction of the body: Carefully monitor the reaction of the body to the intake of dietary supplements.
    5. Continuation of reception when side effects appear: When any side effects appear, it is necessary to immediately stop taking the dietary supplement and consult a doctor.
    6. Checking for prohibited substances: Athletes participating in the competitions need to make sure that the dietary supplement does not contain prohibited substances. Use resources such as WADA (World Anti -Doping Agency) to check the lists of prohibited substances.

  4. Bades and doping

    1. The risk of detecting prohibited substances: Some dietary supplements may contain substances prohibited WADA.
    2. Athlete responsibility: The athlete is responsible for all substances that fall into his body.
    3. Checking dietary supplements for prohibited substances: Use certified products that have been tested in independent laboratories.

Chapter 5: Practical recommendations for the reception of dietary supplements

  1. Assessment of needs

    1. Definition of goals: Determine what goals you want to achieve with the help of dietary supplements.
    2. Analysis of the diet: Evaluate your diet and identify possible nutrient deficiency.
    3. Accounting for the sport and intensity of training: Select dietary supplements corresponding to your sport and training intensity.
    4. Individual characteristics of the body: Consider your individual characteristics of the body, such as age, gender, state of health and the presence of diseases.

  2. The choice of dietary supplements

    1. Give preference to dietary supplements with proven effectiveness: Choose dietary supplements whose effectiveness is confirmed by scientific research.
    2. Read reviews: Check out the reviews of other people who accepted this dietary supplement.
    3. Pay attention to the composition: Carefully study the composition of the dietary supplement and make sure that it does not contain harmful or prohibited substances.
    4. Choose dietary supplements from reliable manufacturers: Put dietary supplements only from trusted manufacturers with a good reputation.
    5. Consider the form of release: Choose a dietary supplement release form, which is most convenient for you.

  3. Reception mode

    1. Follow the recommended dosage: Strictly observe the recommended dosage indicated on the Bad packaging.
    2. Take dietary supplements in accordance with the instructions: Follow the instructions for the use of dietary supplements.
    3. Divide the reception several times: If possible, divide the dietary supplement several times during the day.
    4. Take dietary supplements at a certain time: Some dietary supplements are better absorbed when taking a certain time of the day.
    5. Donate dietary supplements with a sufficient amount of water: Drink dietary supplements with a sufficient amount of water to improve their absorption.

  4. Combination of dietary supplements

    1. Do not take too many dietary supplements at the same time: Reception of a large number of dietary supplements can simultaneously be harmful to health.
    2. Consider the compatibility of dietary supplements: Make sure that the dietary supplements that you plan to accept at the same time are compatible with each other.
    3. Start with small doses: Start taking new dietary supplements with small doses to check the reaction of the body.

  5. Evaluation of effectiveness

    1. The Vedas Diary: Keep a diary in which note which dietary supplements you accept, in what doses and what effects you observe.
    2. Assess the results: Regularly evaluate your results and draw conclusions about the effectiveness of dietary supplements.
    3. Correct the reception mode: If necessary, adjust the dietary supplement mode to achieve optimal results.
    4. Do not wait for instant results: The effect of taking dietary supplements may not appear immediately, so be patient.

  6. Continuation of the reception

    1. Stop taking dietary supplements gradually: Do not stop taking dietary supplements sharply to avoid negative consequences.
    2. Take a break: Regularly take breaks in the intake of dietary supplements so that the body does not get used to them.

Chapter 6: Bad for women sportsmen

  1. Features of the physiology of women

    1. Menstrual cycle: The menstrual cycle affects energy metabolism, hydration and recovery.
    2. Hormonal changes: Hormonal changes can affect muscle mass and bone density.
    3. Pregnancy and lactation: During pregnancy and lactation, the need for nutrients increases.

  2. The main dietary supplement for women sportsmen

    1. Iron: Women are more prone to iron deficiency due to menstrual blood loss.
    2. Calcium: Calcium is important for bone health, especially during menopause.
    3. Vitamin D: Vitamin D is important for the health of bones and muscles.
    4. Folic acid: Folic acid is important for women of childbearing age.
    5. Omega-3 fatty acids: Omega-3 fatty acids are important for the health of the heart, brain and joints.

  3. Dietary supplement to maintain hormonal balance

    1. Holy Vitex (Chasteberry): It can help adjust the menstrual cycle and reduce PMS symptoms.
    2. Magnesium: It can help reduce PMS symptoms and improve sleep.
    3. Zinc: It is important for the health of the reproductive system.

  4. Dietary supplements to maintain healthy skin, hair and nails

    1. Collagen: Improves skin elasticity and strengthens hair and nails.
    2. Biotin: It is important for the health of hair and nails.
    3. Silicon: Strengthens hair, nails and bones.

  5. Features of admission of dietary supplements during pregnancy and lactation

    1. Mandatory consultation with a doctor: Before taking any dietary supplements during pregnancy and lactation, you need to consult a doctor.
    2. Limited list of permitted dietary supplements: The list of dietary supplements allowed during pregnancy and lactation is limited.
    3. Dosage compliance: Strictly observe the recommended dosage.

Chapter 7: Bad for elderly athletes

  1. Features of the physiology of older people

    1. Reducing muscle mass (sarcopenia): With age, the muscle mass gradually decreases.
    2. Reduced bone density (osteoporosis): With age, the bone density decreases, which increases the risk of fractures.
    3. Reduced immunity: With age, immunity weakens.
    4. Reduced recovery speed: With age, the recovery speed after training slows down.

  2. The main dietary supplement for elderly athletes

    1. Protein: Protein is important for maintaining muscle mass.
    2. Creatine: Creatine can help increase strength and muscle mass.
    3. Vitamin D: Vitamin D is important for the health of bones and muscles.
    4. Calcium: Calcium is important for the health of bones.
    5. Omega-3 fatty acids: Omega-3 fatty acids are important for the health of the heart, brain and joints.
    6. Coenzim q10: Coenzym Q10 is important for energy production.

  3. Bad to support joint health

    1. Glucosamine and chondroitin: They can help reduce pain and inflammation in the joints.
    2. Collagen: Improves the elasticity of cartilage.
    3. Curcumin: It has anti -inflammatory properties.

  4. Dietary supplement to maintain cognitive function

    1. Omega-3 fatty acids: Important to brain health.
    2. Ginkgo biloba: Improves blood circulation in the brain.
    3. Phosphateidixine: Improves memory and cognitive functions.

  5. Features of admission of dietary supplements in old age

    1. Mandatory consultation with a doctor: Before taking any dietary supplements, you need to consult a doctor.
    2. Accounting for drugs taken: Consider the medications taken when choosing dietary supplements.
    3. Dosage compliance: Strictly observe the recommended dosage.
    4. Observation of side effects: Carefully monitor the appearance of side effects.

Chapter 8: New and promising dietary supplements for athletes

  1. HMB (hydroxymethyl bud)

    1. The mechanism of action: Metabolite Leucine, which can help reduce muscle destruction and increase protein synthesis.
    2. Scientific research: Studies show that HMB can be effective for increasing muscle mass and strength.

  2. Epicatechin

    1. The mechanism of action: Flavanol contained in cocoa, which can increase the production of nitrogen oxide and improve blood flow.
    2. Scientific research: Studies show that Epicatechin can improve endurance and increase muscle mass.

  3. Turkestanon

    1. The mechanism of action: Ekdisteroid, which can stimulate protein synthesis and increase muscle mass.
    2. Scientific research: Additional studies are needed to confirm the effectiveness of Turkestanon.

  4. Dihydrocercetin (taxifolin)

    1. The mechanism of action: Flavonoid, with antioxidant and anti -inflammatory properties.
    2. Scientific research: Studies show that dihydrocercetin can improve recovery and reduce muscle pain.

  5. Nitrates (beetroot juice)

    1. The mechanism of action: They are converted into nitrogen oxide, which improves blood flow and reduces oxygen consumption during training.
    2. Scientific research: Beetroot juice has been proven to improve endurance, especially in cyclic sports.

Chapter 9: Myths and misconceptions about dietary supplements

  1. Myth: Bada is a magic pill

    1. Reality: Bades are not a magic pill and will not replace proper nutrition, training and rest.

  2. Myth: the more, the better

    1. Reality: Reception of high doses of dietary supplements does not always lead to the best results and can be harmful to health.

  3. Myth: dietary supplements are safe because they are natural

    1. Reality: Not all natural substances are safe. Some dietary supplements can cause side effects and interact with medicines.

  4. Myth: all dietary supplements are the same

    1. Reality: The quality of dietary supplements can vary greatly. It is important to choose dietary supplements from reliable manufacturers.

  5. Myth: dietary supplements are necessary for all athletes

    1. Reality: Not all athletes need dietary supplements. Proper nutrition and training can be sufficient to achieve goals.

  6. Myth: dietary supplement is doping

    1. Reality: Most dietary supplements are not doping. However, some dietary supplements may contain substances prohibited by WADA.

Chapter 10: Resources for additional information

  1. Scientific magazines:

    • Journal of the International Society of Sports Nutrition
    • Medicine & Science in Sports & Exercise
    • Applied Physiology, Nutrition, and Metabolism

  2. Organizations:

    • International Society of Sports Nutrition (ISSN)
    • World Anti-Doping Agency (WADA)
    • National Institutes of Health (NIH)

  3. Online resources:

    • PubMed
    • Google Scholar
    • Examine.com

  4. Books:

    • “Sports Nutrition: A Handbook for Professionals” by Christine Rosenbloom and Bob Murray
    • “Nutrient Timing: The Future of Sports Nutrition” by John Ivy and Robert Portman

This detailed article provides a comprehensive overview of dietary supplements for athletes, covering various aspects from their definition and classification to their specific roles in different sports, safety considerations, and practical recommendations. The information is presented in a structured and organized manner to ensure easy reading and understanding.

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