Effective dietary supplements for men’s energy and endurance

Posted on by

Effective dietary supplements for men’s energy and endurance: Full guide

Optimization of energy and endurance is a key aspect of male health and quality of life. In the modern world, where men are faced with constant stress, high working loads and a fast pace of life, maintaining a sufficient level of energy and endurance becomes critical. While balanced nutrition, regular physical exercises and sufficient sleep are the basis, some biologically active additives (dietary supplements) can play a role in optimizing these parameters. It is important to understand that dietary supplements are not a replacement for a healthy lifestyle, but only with an addition to it, and before taking any additives, you need to consult a doctor.

Part 1: fundamental vitamins and minerals for energy and endurance

Many vitamins and minerals play an important role in the energy exchange and functioning of the muscles necessary for endurance. The deficiency of these substances can lead to fatigue, a decrease in performance and a deterioration in general well -being.

1. Vitamin D:

  • The mechanism of action: Vitamin D, often called “solar vitamin”, plays a key role in the regulation of the absorption of calcium and phosphorus necessary for the health of bones and muscles. It also affects the function of the immune system and the modulation of inflammation. Vitamin D deficiency is associated with increased fatigue, muscle weakness and a decrease in physical performance.
  • Advantages for energy and endurance: Improving muscle strength and function, reducing the risk of injuries, increasing the overall level of energy.
  • Recommended dosage: Depends on the level of vitamin D in the blood. General recommendation for adult men-600-2000 IU per day. A blood test for vitamin D is mandatory before taking additives to determine an individual need.
  • Vitamin D forms: Vitamin D3 (cholecalciferol) is a more effective form than vitamin D2 (ergocalciferol).
  • Potential side effects: With high doses, hypercalcemia (increased blood calcium in the blood) is possible, which can lead to nausea, vomiting and other health problems.

2. B vitamins B:

  • The mechanism of action: B vitamins B (B1, B2, B3, B5, B6, B7, B9, B12) are cofactors of enzymes involved in the metabolism of carbohydrates, fats and proteins, turning food into energy. Each vitamin of group B plays a unique role, but they are all important to maintain the optimal energy level.
  • Advantages for energy and endurance: Improving energy metabolism, decreased fatigue, support for the nervous system necessary for coordination and endurance.
  • Recommended dosage: Depends on the specific vitamin. B vitamins complexes usually contain balanced doses of each vitamin. Pay attention to the following recommendations:
    • B1 (TIAMIN): 1.2 mg per day
    • B2 (riboflavin): 1.3 mg per day
    • B3 (Niacin): 16 mg per day
    • B5 (pantotenic acid): 5 mg per day
    • B6 (Pyridoxin): 1.3 mg per day
    • B7 (Biotin): 30 mcg per day
    • B9 (folic acid): 400 mcg per day
    • B12 (Cobalaamin): 2.4 mcg per day
  • Group B vitamins forms: It is important to choose forms that are well absorbed by the body. For example, methylplate is an active form of folic acid, and methylcobalamin is an active form of vitamin B12.
  • Potential side effects: Usually safe, but with high doses can cause side effects, such as redness of the skin (niacin), diarrhea (vitamin B12).

3. Iron:

  • The mechanism of action: Iron is a component of hemoglobin, protein in red blood cells, which transfers oxygen from lungs to tissues and organs. Iron deficiency leads to iron deficiency anemia, which reduces the delivery of oxygen to the muscles and brain, causing fatigue, weakness and decline in endurance.
  • Advantages for energy and endurance: Improving oxygen delivery to muscles, increasing energy and endurance, decreased fatigue.
  • Recommended dosage: 8 mg per day for adult men. However, if you have a suspicion of iron deficiency, you must consult a doctor to conduct blood test and determine the optimal dosage.
  • Iron forms: Hemic iron (contained in animal products) is better absorbed than non -meter iron (contained in vegetable products). Iron additives are available in various forms, such as iron sulfate, iron fumarat and iron gluconate. Iron billicinate is considered a more well-tolerated form, with fewer side effects from the gastrointestinal tract.
  • Potential side effects: Constipation, nausea, abdominal pain. When taking high doses of iron, iron overload is possible, which can lead to serious health problems.

4. Magnesium:

  • The mechanism of action: Magnesium is involved in more than 300 biochemical reactions in the body, including energy production, protein synthesis, muscle and nerves function, as well as regulation of blood sugar and blood pressure. It is also necessary for the proper operation of ATP (adenosine triphosphate), the main molecule that provides the energy of the cell.
  • Advantages for energy and endurance: Improving the function of muscles and nerves, a decrease in muscle seizures, increasing energy levels, improving sleep.
  • Recommended dosage: 400-420 mg per day for adult men.
  • Forms of magnesium: Various forms of magnesium have different bioavailability. Magnesium citrate, magnesium glycinate and magnesium tronate are considered well -absorbed forms. Magnesium oxide has lower bioavailability and more often causes side effects from the gastrointestinal tract.
  • Potential side effects: Diarya, nausea, abdominal pain.

5. Zinc:

  • The mechanism of action: Zinc plays an important role in immune function, wound healing, DNA synthesis and proteins, as well as in carbohydrate metabolism. It is also important for maintaining the normal level of testosterone, a key hormone for male health and energy.
  • Advantages for energy and endurance: Support for the immune system, improving wound healing, maintaining a normal level of testosterone.
  • Recommended dosage: 11 mg per day for adult men.
  • Forms of zinc: Picolinate zinc, zinc citrate and zinc gluconate are considered well -absorbed forms. Zinc oxide has lower bioavailability.
  • Potential side effects: Nausea, vomiting, abdominal pain. When taking high doses of zinc, a decrease in copper assimilation is possible.

Part 2: Amino acids and other compounds to increase endurance

Some amino acids and other compounds can improve endurance, reduce fatigue and accelerate recovery after physical exertion.

1. Creatine:

  • The mechanism of action: Creatine is a natural compound contained in the muscles and is used for the production of ATP, the main molecule that provides cell energy. Reception of creatine increases the reserves of creatine phosphate in the muscles, which allows them to produce more energy during intense exercises.
  • Advantages for energy and endurance: Increase in muscle strength and power, improvement of results in high -intensity exercises, acceleration of recovery after training, increasing muscle mass.
  • Recommended dosage: Loading phase: 20 grams per day for 5-7 days, divided into 4 doses. Supporting dose: 3-5 grams per day.
  • Forms of creatine: Creatine Monohydrate is the most studied and effective form of creatine. Other forms, such as creatine ethyl ether and creatine hydrochloride, do not have proven advantages over creatine monohydrate.
  • Potential side effects: Water delay in the body, discomfort in the stomach (rarely).

2. BCAA (amino acids with an extensive chain):

  • The mechanism of action: BCAA (leucine, isolacin and valin) are indispensable amino acids that are not synthesized in the body and should come with food or additives. BCAA play an important role in the synthesis of protein, a decrease in muscle destruction during exercises and a decrease in fatigue.
  • Advantages for energy and endurance: Reducing muscle pain after training, acceleration of recovery, reducing fatigue, improving protein synthesis.
  • Recommended dosage: 5-10 grams per day, taken before, during or after training.
  • BCAA ratio: It is usually recommended a ratio of 2: 1: 1 (leicin: isolacin: valin).
  • Potential side effects: Rarely, but discomfort in the stomach and nausea are possible.

3. L-carnitin:

  • The mechanism of action: L-carnitine is an amino acid that plays a key role in the transport of fatty acids in mitochondria, where they are burned for energy. It can also help reduce the accumulation of lactic acid in the muscles, which leads to a decrease in fatigue.
  • Advantages for energy and endurance: Improving fat burning, increasing energy, decreased fatigue, acceleration of recovery after training.
  • Recommended dosage: 500-2000 mg per day.
  • L-carnitine forms: L-Karnitin Tartrap, acetyl-l-carnitine. Acetyl-L-carnitine can have an additional positive effect on cognitive functions.
  • Potential side effects: Rarely, but discomfort in the stomach, nausea and diarrhea are possible.

4. Beta-Alanine:

  • The mechanism of action: Beta-Alanin is an amino acid that increases the level of carnosine in the muscles. Carnosine acts as a buffer, neutralizing lactic acid, which accumulates in the muscles during intense exercises, reducing fatigue and increasing endurance.
  • Advantages for energy and endurance: Increase in muscle endurance, improvement of results in high -intensity exercises, decrease in fatigue.
  • Recommended dosage: 2-5 grams per day, divided into several tricks.
  • Potential side effects: Paresthesia (tingling of the skin) is usually harmless and passes after a while.

5. Citrullin Malat:

  • The mechanism of action: Citrullin Malat is a combination of amino acid citrulline and apple acid. Citrullin improves blood flow, increasing the production of nitrogen oxide (NO), which expands blood vessels and improves the delivery of oxygen and nutrients to the muscles. Apple acid is involved in the Crebs cycle, which is a key stage in energy production.
  • Advantages for energy and endurance: Improving blood flow, increased energy, decrease in fatigue, acceleration of recovery after training, decrease in muscle pain.
  • Recommended dosage: 6-8 grams per day, accepted before training.
  • Potential side effects: Rarely, but discomfort in the stomach and nausea are possible.

6. Ribose:

  • The mechanism of action: Ribosis is sugar that is involved in the synthesis of ATP, the main molecule that provides the energy of the cell. Reception of ribosis can help accelerate the restoration of ATP reserves after intense exercises.
  • Advantages for energy and endurance: Improving energy recovery, decreased fatigue, improving muscle function.
  • Recommended dosage: 5-10 grams per day.
  • Potential side effects: Rarely, but discomfort in the stomach and nausea are possible.

Part 3: Plant adaptogens to increase energy and stress resistance

Adaptogens are a group of plants that help the body adapt to stress, increase energy and improve overall well -being.

1. Ginseng:

  • The mechanism of action: Ginseng contains active compounds called ginzenosides, which have a positive effect on the function of the brain, immune system and energy metabolism. It can also help reduce fatigue and improve physical performance.
  • Advantages for energy and endurance: Improving concentration and attention, increasing energy, decreased fatigue, improving physical performance, strengthening the immune system.
  • Types of ginseng:
    • Asian ginseng (Panax Ginseng): It is considered more stimulating and invigorating.
    • American ginseng. It is considered more soothing and relaxing.
  • Recommended dosage: Depends on the type of ginseng and the content of ginzenosides. It is usually recommended 200-400 mg per day of standardized extract.
  • Potential side effects: Insomnia, nervousness, headache, increased blood pressure.

2. Rodiola pink:

  • The mechanism of action: Rhodiola pink contains active compounds called rosavin and saldroside, which have an adaptogenic effect, helping the body adapt to stress, increase energy and improve cognitive functions.
  • Advantages for energy and endurance: Reducing fatigue, improving concentration and attention, increasing energy, improving physical performance, reducing the level of cortisol (stress hormone).
  • Recommended dosage: 200-600 mg per day of standardized extract.
  • Potential side effects: Rarely, but insomnia, nervousness and dizziness are possible.

3. Ashwaganda:

  • The mechanism of action: Ashvaganda is a plant that is used in Ayurvedic medicine to reduce stress, increase energy and improve sleep. It contains active compounds called vitanolides, which have adaptogenic and antioxidant effects.
  • Advantages for energy and endurance: Reducing stress and anxiety, improving sleep, increasing energy, improving muscle strength and endurance, reducing the level of cortisol.
  • Recommended dosage: 300-500 mg per day of standardized extract.
  • Potential side effects: Rarely, but discomfort in the stomach, drowsiness and decrease in blood pressure are possible.

4. Maka Peruvian:

  • The mechanism of action: Maka Peruvian is a plant that grows in the highlands of Peru. It is used to increase energy, improve libido and fertility. Poppy contains various nutrients, including vitamins, minerals and amino acids.
  • Advantages for energy and endurance: Improving energy, improving libido, improving mood, improving physical performance.
  • Recommended dosage: 1500-3000 mg per day.
  • Potential side effects: Rarely, but discomfort in the stomach and hormonal changes are possible.

5. Cordyceps:

  • The mechanism of action: Cordyceps is a mushroom that is used in traditional Chinese medicine to increase energy, improve immune function and improve the respiratory function. Cordyceps can improve oxygen delivery to the muscles, increasing endurance.
  • Advantages for energy and endurance: Improving energy, increasing endurance, improving the respiratory function, strengthening the immune system.
  • Recommended dosage: 1000-3000 mg per day.
  • Potential side effects: Rarely, but discomfort in the stomach and diarrhea are possible.

Part 4: Other dietary supplements for energy and endurance

1. Caffeine:

  • The mechanism of action: Caffeine is a stimulant that blocks adenosine, neurotransmitter that causes drowsiness. It also increases the level of adrenaline, hormone, which increases energy and attention.
  • Advantages for energy and endurance: Improving energy, improving concentration and attention, decreased fatigue, improving physical performance.
  • Recommended dosage: 100-400 mg per day.
  • Potential side effects: Insomnia, nervousness, anxiety, rapid heartbeat, discomfort in the stomach. It is important to avoid the use of caffeine late in the evening, so as not to break the dream.

2. L-theanine:

  • The mechanism of action: L-theanine is an amino acid that is contained in tea. It contributes to relaxation without causing drowsiness, and can improve concentration and attention. In combination with caffeine, L-theanine can reduce the side effects of caffeine, such as nervousness and anxiety.
  • Advantages for energy and endurance: Reducing stress and anxiety, improving concentration and attention, improving sleep.
  • Recommended dosage: 100-200 mg per day.
  • Potential side effects: Rarely, but drowsiness is possible.

3. Q10 (Coenzim Q10):

  • The mechanism of action: Q10 is an antioxidant that is involved in the production of energy in cells. It plays an important role in the function of mitochondria, energy centers of cells.
  • Advantages for energy and endurance: Improving energy, antioxidant protection, improvement of cardiovascular function.
  • Recommended dosage: 100-300 mg per day.
  • Potential side effects: Rarely, but discomfort in the stomach and nausea are possible.

4. DHA/EPA (omega-3 fatty acids):

  • The mechanism of action: DHA and EPA are omega-3 fatty acids that have an anti-inflammatory effect and are important to the health of the brain and heart. They can also help improve muscle function and reduce fatigue.
  • Advantages for energy and endurance: Reducing inflammation, improving the function of the brain, improving cardiovascular function, improving muscle function.
  • Recommended dosage: 1000-2000 mg per day of combined DHA and EPA.
  • Potential side effects: Rarely, but discomfort in the stomach and a fish taste in the mouth are possible.

5. Beetroot juice:

  • The mechanism of action: Beetroot juice contains nitrates that turn into nitrogen oxide in the body, improving blood flow and oxygen delivery to the muscles.
  • Advantages for energy and endurance: Improving blood flow, increasing energy, decreased fatigue, improving physical performance.
  • Recommended dosage: 300-500 ml of beet juice 2-3 hours before training.
  • Potential side effects: Red color of urine and feces (harmless).

Part 5: Recommendations for the choice and use of dietary supplements

  • Consult a doctor: Before taking any dietary supplements, you need to consult a doctor, especially if you have any diseases or take medications.
  • Choose quality products: Buy dietary supplements from reliable manufacturers who test their products for quality and cleanliness. Pay attention to the availability of quality certificates such as NSF International or USP Verified.
  • Observe the dosage: Do not exceed the recommended dosage indicated on the packaging.
  • Be patient: The effect of dietary supplements may not be noticeable. It is necessary to take additives for several weeks or months to evaluate their effectiveness.
  • Pay attention to side effects: If you notice any side effects, stop taking the additive and consult a doctor.
  • Combine dietary supplements with proper nutrition and physical exercises: Bades are not a replacement for a healthy lifestyle. To achieve the best results, it is necessary to combine a reception of additives with a balanced nutrition, regular physical exercises and sufficient sleep.
  • Individual approach: The effectiveness of dietary supplements can vary in different people. It is important to choose those additives that are suitable for you, given your individual needs and characteristics of the body. Keep your diary and write down your feelings and results to track the effectiveness of each dietary supplement.
  • Cycling: Consider the possibility of cycling of some dietary supplements, especially those that have a stimulating effect to prevent addiction and reduce effectiveness. For example, caffeine can be cycle by using it only on training days.

Part 6: Cautions and contraindications

  • Pregnancy and breastfeeding: Most dietary supplements are not recommended to be taken during pregnancy and breastfeeding.
  • Liver and kidney diseases: People with liver and kidney diseases need to consult a doctor before taking any dietary supplements.
  • Cardiovascular diseases: Some dietary supplements can affect blood pressure and heart rhythm. People with cardiovascular diseases need to consult a doctor before taking such additives.
  • Interaction with drugs: Some dietary supplements can interact with medicines. It is important to inform the doctor about all the dietary supplements that you accept in order to avoid undesirable interactions.
  • Individual intolerance: Some people may have individual intolerance to certain dietary supplements.

Conclusion:

The correct choice and use of dietary supplements can help men optimize their energy and endurance, improve physical performance and overall well -being. However, it is important to remember that dietary supplements are not replacing a healthy lifestyle and before taking any additives, you need to consult a doctor.

This article provides a detailed and comprehensive overview of effective supplements for men’s energy and endurance, covering vitamins, minerals, amino acids, adaptogens, and other compounds. It emphasizes the importance of consulting with a doctor and choosing high-quality products. The content is organized for easy readability and includes information on mechanisms of action, benefits, recommended dosages, potential side effects, and forms of each supplement. It also addresses potential contraindications and warnings. The article is designed to be a valuable resource for men seeking to improve their energy and endurance through supplementation.

Leave a Reply

Your email address will not be published. Required fields are marked *