Bad for athletes: What do men need to know?

Bad for athletes: What do men need to know? (Supplements for Athletes: What Men Need to Know?)

I. Fundamentals of sports nutrition and the role of dietary supplements

Before plunging into the world of biologically active additives (dietary supplements), it is necessary to understand the basics of sports nutrition. The optimal nutrition for athletes is the foundation for achieving high results, increasing endurance, accelerating restoration and reducing the risk of injuries. It includes a balanced consumption of macro- and micronutrients, adapted to the type of training, intensity and individual needs of the body.

A. Macronutrients:

1. Proteins (proteins): Basic building material for muscles. Athletes, especially those who are engaged in power sports, need more protein than people leading a sedentary lifestyle. The protein is involved in the restoration of muscle fibers, stimulates their growth (hypertrophy) and supports the optimal level of nitrogen balance. Recommendations for protein consumption for athletes vary from 1.2 to 2.2 grams per kilogram of body weight per day, depending on the intensity of training and goals (a set of mass, drying, maintenance of the form). Squirrels of protein: meat (chicken, beef, turkey), fish (salmon, tuna, cod), eggs, dairy products (cottage cheese, yogurt, milk), legumes (lentils, beans, peas), soy and soy products (tofu, pace).
2. Carbohydrates: The main source of energy for the body, especially during intense training. Carbohydrates are split to glucose, which is used by cells to produce energy. The type of carbohydrates has a meaning: complex carbohydrates (whole grains, vegetables, fruits) provide a more stable level of energy and contain more fiber than simple carbohydrates (sweets, carbonated drinks). Athletes are recommended to consume from 3 to 10 grams of carbohydrates per kilogram of body weight per day, depending on the sport and intensity of training. Carbohydrate loading (increasing carbohydrate consumption before competitions) can be useful for athletes involved in endurance sports.
3. Fat: Important for hormonal regulation, assimilation of fat -soluble vitamins (a, d, e, k) and providing energy during long -term training of low intensity. It is important to use useful fats: unsaturated fats (omega-3 and omega-6 fatty acids) contained in fish (salmon, mackerel, sardines), nuts, seeds (linseed seeds, chia seeds), avocados and vegetable oils (olive, linseed). Trans -fats and excessive consumption of saturated fats should be avoided, which can increase the level of cholesterol in the blood. It is recommended to consume from 0.8 to 1.5 grams of fat per kilogram of body weight per day.

B. Micronutrients:

1. Vitamins: It is necessary for many biochemical processes in the body, including energy metabolism, immune function, tissue restoration and antioxidant protection. Athletes, especially those who are subjected to intensive training, can experience an increased need for some vitamins, such as group B vitamins (necessary for energy metabolism), vitamin C (antioxidant, supports the immune system), vitamin D (important for the health of bones and muscles).
2. Minerals: They play an important role in maintaining an electrolyte balance, muscle contraction, transporting oxygen and other vital functions. Important minerals for athletes: calcium (bone health), iron (oxygen transportation), magnesium (muscle function, energy metabolism), potassium and sodium (electrolyte balance).
3. Water: It is extremely important for hydration, control of body temperature, transportation of nutrients and waste removal. Athletes need to consume enough water, especially during and after training. Dehydration can reduce performance, increase the risk of injuries and worsen recovery.

C. Bades: definition, purpose of application and legislative regulation:

Bades (biologically active additives) are concentrates of natural or identical to natural biologically active substances designed for direct intake with food or introduction into food products. They are not drugs and are used to replenish the deficiency of nutrients, increase the body’s adaptation to physical activity, improve recovery and overall well -being.

1. The purpose of applying dietary supplements in sports:

   • Filling a deficiency of nutrients: Bades can help make up for the lack of vitamins, minerals and other nutrients that are difficult to get in sufficient quantities only from food, especially with intense training.
   • Increase in endurance: Some dietary supplements, such as creatine, beta-alanine and caffeine, can improve endurance and performance during training.
   • Acceleration of recovery: Bades, such as BCAA (amino acids with an extensive chain) and glutamine, can contribute to muscle restoration after training and decreasing muscle pain.
   • Support for the immune system: Intensive training can weaken the immune system, so dietary supplements, such as vitamin C, vitamin D and zinc, can help support it.
   • Improving the composition of the body: Some dietary supplements, such as protein and fat burners (should be used with caution), can help in the set of muscle mass and reduce the percentage of fat in the body.

2. Legislative regulation of dietary supplements:

   • Bades are regulated by the legislation of each country. It is important to choose dietary supplements made by companies with a good reputation and corresponding to quality and safety standards. In Russia, dietary supplements are subject to state registration and must comply with the requirements of the technical regulations of the Customs Union.
   • It is important to consider that dietary supplements do not go through the same strict clinical trials as drugs. Therefore, before using dietary supplements, it is recommended to consult a doctor or a sports nutritionist.
   • Some dietary supplements may contain prohibited substances, so athletes participating in competitions need to carefully study the composition of dietary supplements and make sure that they do not contain doping.

II. The main types of dietary supplements for male athletes

There are a huge number of dietary supplements intended for athletes. Consider the most popular and effective for men, given their proven effectiveness and safety.

A. Protein:

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

1. Types of protein:

   • Whey Protein (Whey Protein): It is quickly absorbed, contains all the necessary amino acids, is ideal for taking after training for rapid muscle recovery. There are various forms of serum protein: concentrate (contains a small amount of fats and carbohydrates), isolated (more purified, with a low content of fats and carbohydrates) and hydrolyzate (partially split, absorbed even faster).
   • Casein: Slowly absorbed, provides long -term intake of amino acids into the muscles, is ideal for admission before bedtime to prevent catabolism (muscle destruction) during sleep.
   • Soy protein: Plant protein contains all the necessary amino acids, suitable for vegetarians and vegans.
   • Egg protein: Contains all the necessary amino acids, is well absorbed, suitable for people with allergies to dairy products.
   • Multicomponent protein: It contains a mixture of various types of protein (serum, casein, soy, etc.), provides both a quick and slow intake of amino acids in the muscles.

2. Advantages of protein for athletes:

   • Muscle restoration: Protein provides the body with the necessary amino acids to restore damaged muscle fibers after training.
   • Muscle growth (hypertrophy): Protein stimulates the synthesis of protein in the muscles, which leads to their growth and an increase in muscle mass.
   • Improving the composition of the body: Protein helps maintain muscle mass during a diet and helps to burn fat.
   • Increased strength and endurance: Protein provides the body with energy and maintains the optimal level of nitrogen balance, which increases strength and endurance.

3. Recommendations for use:

   • The recommended dose of protein for athletes is from 1.2 to 2.2 grams per kilogram of body weight per day, depending on the intensity of training and goals.
   • The best time to take protein is after training (for rapid muscle recovery) and before bedtime (to prevent catabolism).
   • Protein can be consumed in the form of protein cocktails, bars or added to food.

B. Creatine:

Creatine is a natural substance contained in the muscles and is used to produce energy during intense training. Creatin additives are one of the most investigated and effective dietary supplements to increase strength, power and muscle mass.

1. Types of creatine:

   • Creatine Monogidrate: The most common and most studied form of creatine, which proved its effectiveness and safety.
   • Creatin ESTIL ESTER: It is claimed that it is better absorbed than creatine monohydrate, but research does not confirm this.
   • Creatine Hydrochloride (HCL): It is alleged that it dissolves better in water and causes less side effects than creatine monohydrate, but additional studies are needed.
   • Creatine Malat: The combination of creatine and apple acid, it states that it improves energy metabolism and endurance.

2. Advantages of creatine for athletes:

   • Increased strength and power: Creatine increases the reserves of creatine phosphate in the muscles, which is used to rapidly produce energy during intense training, which allows lifting greater weight and perform more repetitions.
   • Increase in muscle mass: Creatine contributes to the delay of water in the muscles, which increases their volume and stimulates the synthesis of protein.
   • Improvement of endurance: Creatine can improve endurance during short and intense exercises such as sprint or heavy athletics.
   • Acceleration of recovery: Creatine can help accelerate muscle recovery after training and reduce muscle pain.

3. Recommendations for use:

   • Download phase (optional): Take 20 grams of creatine per day, divided into 4 doses, within 5-7 days. This phase allows you to quickly saturate the muscles with creatin.
   • Supporting phase: Take 3-5 grams of creatine per day.
   • Creatine can be taken at any time of the day, but best after training or along with food.
   • It is important to drink enough water (at least 2-3 liters per day) when taking creatine.

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

BCAA (amino acids with an extensive chain) are three irreplaceable amino acids: leucine, isolacin and valin. They are not synthesized in the body and should come with food or additives. BCAA play an important role in muscle metabolism, restoration and growth.

1. BCAA advantages for athletes:

   • Reduced muscle destruction (catabolism): BCAA help prevent muscle destruction during training and diet.
   • Acceleration of recovery: BCAA contribute to the restoration of muscles after training and a decrease in muscle pain.
   • Protein synthesis stimulation: Leucin, one of the three BCAA, is a powerful stimulant of protein synthesis in the muscles, which contributes to their growth.
   • Improvement of endurance: BCAA can help improve endurance during long training, reducing fatigue and maintaining the level of glycogen in the muscles.

2. Recommendations for use:

   • The recommended BCAA dose is from 5 to 20 grams per day, depending on the intensity of training and goals.
   • The best time to receive BCAA is before, during and after training.
   • BCAA can be consumed in the form of powder, capsules or tablets.

D. Glutamin:

Glutamine is an amino acid that plays an important role in the immune system, metabolism and muscle restoration. It is the most common amino acid in the body and is especially important for athletes subjected to intensive training.

1. Advantages of glutamine for athletes:

   • Support for the immune system: Intensive training can weaken the immune system, and glutamine helps to support it, increasing the production of immune cells.
   • Acceleration of recovery: Glutamine helps to restore muscles after training and a decrease in muscle pain.
   • Improving glycogenesis: Glutamine can help improve the restoration of glycogen reserves in the muscles after training.
   • Support for intestinal health: Glutamine is an important source of energy for intestinal cells and helps maintain its health.

2. Recommendations for use:

   • The recommended dose of glutamine is from 5 to 15 grams per day, divided into 2-3 doses.
   • The best time to take glutamine is after training and before bedtime.
   • Glutamine can be consumed in the form of powder, capsules or tablets.

E. Beta-Alanin:

Beta-Alanin is an amino acid that increases the level of carnosine in the muscles. Carnosine is a buffer that helps neutralize acid in the muscles, reducing fatigue and increasing endurance.

1. Advantages of beta-alanine for athletes:

   • Increase in endurance: Beta-Alanin helps to increase endurance during intense training, especially in sports that require anaerobic energy, such as sprint, heavy athletics and crossfit.
   • Reducing muscle fatigue: Beta-Alanin helps to reduce muscle fatigue and increase time to failure during training.
   • Improving power indicators: Beta-Alanin can help improve strength indicators and increase muscle mass.

2. Recommendations for use:

   • The recommended dose of beta-Alanina is from 2 to 5 grams per day, divided into 2-3 doses.
   • Beta-alanine can cause tingling skin (paresthesia), which is a harmless side effect. To reduce this effect, you can divide the dose into several techniques during the day.
   • Beta-Alanin can be consumed in the form of powder, capsules or tablets.

F. Caffeine:

Caffeine is a stimulant of the central nervous system, which is widely used to increase energy, concentration and performance.

1. Advantages of caffeine for athletes:

   • Improving energy and concentration: Caffeine stimulates the central nervous system, increasing energy, concentration and vigilance.
   • Improvement of endurance: Caffeine can help improve endurance during long training, reducing fatigue and maintaining the level of glycogen in the muscles.
   • Increase in fat burning: Caffeine can help increase fat burning during training, stimulating lipolysis (splitting of fats).
   • Reducing the perception of pain: Caffeine can reduce the perception of pain during training, allowing you to train more intense and longer.

2. Recommendations for use:

   • The recommended dose of caffeine is from 3 to 6 mg per kilogram of body weight, taken 30-60 minutes before training.
   • It is important to start with a low dose of caffeine in order to evaluate your tolerance.
   • Caffeine can cause side effects, such as insomnia, anxiety, rapid heartbeat and stomach disorder. It is not recommended to use caffeine in large quantities or before bedtime.
   • Caffeine can be consumed in the form of coffee, tea, energy drinks or tablets.

G. Vitamin D:

Vitamin D is a fat -soluble vitamin that plays an important role in bone health, immune system and muscle function.

1. Advantages of vitamin D for athletes:

   • Bone health: Vitamin D helps to absorb calcium, which is necessary for the health of bones and the prevention of fractures.
   • Muscle function: Vitamin D plays an important role in muscle function and can help improve strength and endurance.
   • Immune system: Vitamin D supports the immune system and can help reduce the risk of diseases.
   • Hormonal regulation: Vitamin D affects the production of testosterone, an important hormone for men.

2. Recommendations for use:

   • The recommended dose of vitamin D is from 1000 to 5000 IU per day, depending on the level of vitamin D in the blood.
   • Before taking vitamin D, it is recommended to take a blood test for vitamin D to determine the optimal dose.
   • Vitamin D can be obtained from food (oily fish, egg yolks, enriched products) or additives.
   • Vitamin D is best absorbed with fatty foods.

H. Omega-3 fatty acids:

Omega-3 fatty acids are polyunsaturated fatty acids that are important for the health of the heart, brain and joints.

1. Advantages of omega-3 fatty acids for athletes:

   • Reducing inflammation: Omega-3 fatty acids have anti-inflammatory properties and can help reduce inflammation in the muscles and joints after training.
   • Improving recovery: Omega-3 fatty acids can help accelerate muscle restoration after training and reduce muscle pain.
   • Support for joints of the joints: Omega-3 fatty acids can help maintain joint health and reduce the risk of injuries.
   • Improving the health of the heart: Omega-3 fatty acids reduce the risk of cardiovascular diseases.
   • Improving cognitive function: Omega-3 fatty acids are important to brain health and can improve cognitive function, such as memory and concentration.

2. Recommendations for use:

   • The recommended dose of omega-3 fatty acids is from 1 to 3 grams per day containing EPC (eicosapentaenic acid) and DHG (non-zahyxenic acid).
   • Omega-3 fatty acids can be obtained from food (oily fish, linseed seeds, chia seeds, walnuts) or from additives (fish oil, linseed oil).

III. Rules for choosing and receiving dietary supplements

The choice and reception of dietary supplements requires a conscious approach and compliance with certain rules in order to avoid negative consequences and get maximum benefit.

A. Consultation with a specialist:

Before taking any dietary supplements, you need to consult a doctor or a sports nutritionist. A specialist will help to evaluate the individual needs of the body, identify possible contraindications and choose the optimal complex of dietary supplements.

B. Study of composition and certification:

Carefully study the composition of dietary supplements before buying. Make sure that there are no prohibited substances, allergens or other components that can harm health. Pay attention to the availability of quality certificates and compliance with security standards. Choose dietary supplements produced by companies with a good reputation.

C. Compliance with dosages and reception mode:

Strictly observe the recommended dosages and reception mode indicated on the Bad package or recommended by a specialist. Exceeding the dosage will not lead to faster results, but can cause side effects.

D. Tracking the reaction of the body:

Carefully monitor the body’s reaction to the intake of dietary supplements. If there are any side effects, such as stomach disorder, allergic reactions or other unpleasant symptoms, stop taking the dietary supplement and consult a doctor.

E. Combination of dietary supplements:

It is not recommended to combine a large number of dietary supplements at the same time. Some dietary supplements can interact with each other, strengthening or weakening the action of each other. Bades should be combined only on the recommendation of a specialist.

F. Buying of dietary supplements in proven places:

Bad only in proven places, such as pharmacies, specialized sports nutrition stores or official online stores of manufacturers. Avoid the purchase of dietary supplements on dubious sites or from unverified sellers, as there is a risk of buying a fake or a poor -quality product.

G. Bades – not replacing a balanced diet:

It is important to understand that dietary supplements are not a replacement for a balanced diet. They only complement it, replenishing the deficiency of nutrients and supporting the body during intense training. The basis of the athlete’s diet should be a full and diverse nutrition, rich in macro- and micronutrients.

IV. Possible risks and side effects

Despite the fact that dietary supplements are not drugs, they can cause side effects and represent certain health risks.

A. Side effects:

Side effects of dietary supplements can vary depending on the type of dietary supplement, dosage and individual characteristics of the body. Some of the most common side effects include:

• Stomach disorder (nausea, vomiting, diarrhea, constipation)
• Allergic reactions (skin rash, itching, edema)
• Insomnia
• Anxiety
• Charp heartbeat
• Increasing blood pressure
• Interaction with drugs

B. Risks:

In addition to side effects, there are other risks associated with the use of dietary supplements:

• Poor products: On the market there are a large number of fakes and low -quality dietary supplements that may contain prohibited substances, toxic impurities or not correspond to the declared composition.
• Inaccurate information: Information about the dietary supplement presented in advertising and on the packaging may be unreliable or exaggerated.
• Interaction with drugs: Bades can interact with drugs, enhancing or weakening their effect, which can lead to undesirable consequences.
• Disease disguise: The use of dietary supplements can mask the symptoms of diseases, making it difficult to diagnose and treatment.
• Addiction: Some dietary supplements, such as stimulants, can cause addiction.

C. Contraindications:

Before using dietary supplements, contraindications must be taken into account. Bad is not recommended to accept:

• Pregnant and lactating women
• Children and adolescents
• People with chronic diseases (cardiovascular diseases, kidney diseases, liver disease, diabetes mellitus)
• People with allergies to the components of the dietary
• People taking medicines

V. Alternatives Badam: natural sources of nutrients

Although dietary supplements can be useful for athletes, it is important to remember that they are not the only way to obtain the necessary nutrients. Balanced diet, rich in natural products, is the basis for health and sports results.

A. Belok:

Instead of protein cocktails, you can get protein from the following natural sources:

• Meat (chicken, beef, turkey)
• Fish (salmon, tuna, cod)
• Eggs
• Dairy products (cottage cheese, yogurt, milk)
• Legumes (lentils, beans, peas)
• Nuts and seeds

B. Carbohydrates:

Instead of carbohydrate additives, you can get carbohydrates from the following natural sources:

• Whole grain products (oatmeal, buckwheat, brown rice)
• Vegetables (potatoes, battles, carrots)
• Fruits (apples, bananas, oranges)

C. Fat:

Instead of additives with omega-3 fatty acids, you can get fats from the following natural sources:

• Fat fish (salmon, mackerel, sardins)
• Avocado
• Nuts (walnuts, almonds)
• Seeds (flaxseed, chia seeds)
• Vegetable oils (olive oil, linseed oil)

D. Vitamins and minerals:

Instead of vitamin-mineral complexes, you can get vitamins and minerals from the following natural sources:

• Vegetables and fruits (a variety of vegetables and fruits contain a wide range of vitamins and minerals)
• Nuts and seeds
• Dairy products
• Meat and fish

E. Other beneficial substances:

Instead of special additives to increase endurance and recovery, the following natural products can be used:

• Beets (contains nitrates that improve blood flow and increase endurance)
• Cherry (contains antioxidants that reduce inflammation and accelerate recovery)
• Ginger (has anti -inflammatory properties and can reduce muscle pain)
• Green tea (contains antioxidants and caffeine, which increase energy and concentration)

VI. Conclusion (omitted)

VII. List of literature (omitted)