Bades and sports: Improving the efficiency of training

Chapter 1: Fundamentals of sports nutrition and the role of dietary supplements

Physical activity, especially at a professional or advanced amateur level, makes increased requirements for the body. Balanced nutrition – the cornerstone of sports achievements, providing energy, building materials for recovery and the necessary trace elements to maintain the optimal function of all systems. However, in conditions of intense training, an ordinary diet is often not enough to satisfy all the needs of the body. It is here that biologically active additives (dietary supplements) are designed to replenish the deficits and optimize physiological processes.

1.1 The need for sports nutrition:

Regular training increase energy consumption, the need for proteins (for the restoration and growth of muscles), carbohydrates (to provide energy) and fats (for hormonal regulation and energy reserve). Moreover, the need for vitamins and minerals also increases, since they participate in numerous metabolic processes, including energy metabolism, protein synthesis, immune function and antioxidant protection.

The deficiency of even one trace element can negatively affect performance, slow down restoration, increase the risk of injuries and reduce immunity. Athletes often encounter a deficiency of iron, vitamin D, calcium, magnesium and zinc.

1.2 The role of dietary supplements in sports nutrition:

Bades are concentrates of biologically active substances designed to supplement the diet. They are not drugs and are not intended for the treatment of diseases. However, properly selected and used dietary supplements can provide significant support to athletes:

Filling up deficits: Bades can compensate for the lack of vitamins, minerals and other nutrients that are difficult to get in sufficient quantities only from food.
Improving performance: Some dietary supplements have ergogenic properties, that is, they are able to increase physical performance, strength, endurance and speed.
Acceleration of recovery: Bades can help reduce inflammation, reduce muscle pain and accelerate recovery after training.
Maintenance of health: Bades can strengthen immunity, improve the health of joints and bones, as well as protect the body from oxidative stress.

1.3 Classification of dietary supplements for athletes:

Bad for athletes can be classified according to various criteria, including their composition, action and purpose of application. Here are a few main categories:

Proteins and amino acids: Used to restore and muscle growth.
Carbohydrates: Energy sources for training.
Creatine: Increases strength and power.
Vitamins and minerals: Support general health and metabolism.
Antioxidants: Protect cells from damage by free radicals.
Omega-3 fatty acids: Improve the health of the heart and joints, reduce inflammation.
Plant extracts and adaptogens: Increase stress resistance and improve adaptation to physical exertion.
Drugs for joints and ligaments: Support the health of the musculoskeletal system.
Preparations for increasing energy and concentration: Stimulate the nervous system and improve cognitive functions.

1.4 The importance of consultation with a specialist:

Before taking any dietary supplements, especially with intensive training or any diseases, it is necessary to consult a doctor or a sports nutritionist. A specialist will help to evaluate the individual needs of the body, choose the most suitable dietary supplements, determine the optimal dosages and exclude possible contraindications and side effects.

Chapter 2: Proteins and amino acids: building material for muscles

Protein is an indispensable macro element that plays a key role in the restoration and growth of muscle tissue. Amino acids that make up protein are building blocks for muscles, enzymes, hormones and other important molecules. For athletes, especially those involved in power sports, the need for protein is much higher than for people who lead a sedentary lifestyle.

2.1 The role of protein in sports:

Muscle restoration after training: Physical activity leads to microsyas of muscle fibers. Protein provides the body with the necessary amino acids for the restoration and reparation of these damage.
Muscle growth stimulation (hypertrophy): The use of a sufficient amount of protein contributes to the synthesis of muscle protein, which leads to an increase in muscle mass.
Prevention of catabolism (muscle destruction): During intense training, the body can use muscle protein as a source of energy. Protein helps prevent this process and preserve muscle mass.
Maintaining a feeling of satiety: Protein has a high degree of saturation, which helps to control the appetite and maintain a healthy body weight.

2.2 Types of protein additives:

There are many different types of protein additives that differ in composition, speed of assimilation and taste. The most popular species:

Whey Protein (Whey Protein): The most common type of protein obtained from milk serum. It is quickly absorbed and contains all the necessary amino acids. There are various forms of serum protein, such as concentrate, isolates and hydrolyzate that differ in the degree of purification and the speed of assimilation.
Casein: Slowly absorbed protein also obtained from milk. It provides a long flow of amino acids into the body, which makes it ideal for consumption before bedtime.
Soy protein: Plant protein obtained from soybeans. It is a good source of protein for vegetarians and vegans.
Egg protein (Albumin Protein): It turns out from egg protein. It has high biological value and is well absorbed.
Beef Protein (Beef Protein): It turns out from beef. It is a good source of protein and creatine.
Plant proteins (rice, pea, hemp, etc.): An alternative to animal proteins, suitable for vegetarians and vegans.

2.3 Amino acids and their role in sports:

Amino acids are organic compounds of which proteins consist. There are 20 amino acids that are necessary for the normal functioning of the body. 9 of them are indispensable, that is, the body cannot synthesize them independently and should receive from food or additives.

Some amino acids play a particularly important role in sports:

BCAA (Branched-Chain Amino Acids): Leucin, isolacin and valin are indispensable amino acids with an extensive chain. They make up about 35% of all amino acids in the muscles and play an important role in the restoration and growth of muscles, as well as in a decrease in muscle pain.
Glutamine: The most common amino acid in the body. It plays an important role in the immune function, restoration of muscles and regulation of nitrogen balance.
Arginine: Amino acid, which is the predecessor of nitrogen oxide (No). No expands blood vessels, improving the blood flow and the delivery of oxygen and nutrients to the muscles.
Taurin: Amino acid, which has antioxidant and anti -inflammatory properties. It can also improve performance and reduce muscle pain.

2.4 Dosage and time of taking protein additives and amino acids:

The recommended dosage of protein for athletes is from 1.2 to 2.0 grams per kilogram of body weight per day, depending on the intensity of training and goals. Protein should be distributed evenly during the day, including meals and protein additives.

The optimal time of taking protein additives:

After training: Serum protein is quickly absorbed and helps restore the damaged muscles.
Before going to bed: Casein provides a long flow of amino acids into the body during sleep.
During the day: Protein cocktails can be used as a snack between meals to maintain the level of amino acids in the blood.

BCAA can be taken before, during or after training to reduce muscle pain and accelerate recovery. Glutamine is recommended to be taken after training and before bedtime to maintain immune function and restore muscles.

2.5 Cautions and side effects:

In general, protein additives and amino acids are safe for most people, subject to the recommended dosages. However, some people may have side effects, such as bloating, gases, diarrhea or allergic reactions. People with kidney or liver diseases should consult a doctor before taking protein additives.

Chapter 3: Creatine: Fuel for strength and power

Creatine is a natural substance that is contained in the muscles and is involved in energy metabolism. It plays a key role in providing energy during high -intensity exercises, such as weight lifting and sprint. Creatine is one of the most studied and effective sports additives.

3.1 Mechanism Actions Creatine:

Creatine increases phosphocratin reserves in the muscles. Phosphocratin is a source of rapid energy for the restoration of ATP (adenosine triphosphate), which is the main source of energy for muscle contractions. An increase in phosphocratin reserves allows muscles to work with greater intensity and longer.

3.2 Advantages of taking creatine for athletes:

Increased strength and power: Creatine allows athletes to raise heavier weights and perform more repetitions.
Increase in muscle mass: Creatine contributes to the hydration of muscle cells, which leads to an increase in their volume and stimulation of muscle protein synthesis.
Improvement of endurance: Creatine can improve endurance during high -intensity exercises.
Acceleration of recovery: Creatine can help reduce muscle pain and accelerate recovery after training.
Improving cognitive functions: Some studies show that creatine can improve cognitive functions, such as memory and attention.

3.3 forms of creatine:

There are several different forms of creatine, the most common:

Creatine Monogidrate: The most studied and effective form of creatine. It is available in price and is well absorbed.
Creatine Ethyl ether (Cee): According to manufacturers, CEE is better absorbed than creatine monohydrate. However, studies do not confirm this statement.
Creatine Hydrochloride (HCL): A more soluble form of creatine, which can improve its absorption and reduce side effects, such as bloating.
Buerized Creatine (Kre-KLKALYN): It has a higher PH, which, according to manufacturers, prevents its destruction in the stomach. However, studies do not show significant advantages over creatine monohydrate.

3.4 Dosage and scheme take creatine:

There are two main approaches to taking creatine:

Loading phase: Reception of 20 grams of creatine per day, divided into 4 doses, within 5-7 days, then the transition to a maintenance dose of 3-5 grams per day.
Supporting dose: Reception of 3-5 grams of creatine per day from the very beginning.

Both approaches are effective for increasing the level of creatine in the muscles. The loading phase allows you to quickly achieve muscle saturation by creatine, but can cause side effects, such as bloating and water retention.

Creatine can be taken at any time of the day, but it is recommended to take it after training with a protein cocktail or carbohydrates to improve absorption.

3.5 Cautions and side effects:

Creatine is safe for most people subject to recommended dosages. The most common side effect is water delay, which can lead to a slight weight gain. Some people may have a bloating, gases or diarrhea. People with kidney diseases should consult a doctor before taking creatine.

Chapter 4: Vitamins and minerals: catalysts of sports results

Vitamins and minerals are micronutrients necessary for the normal functioning of the body. They participate in numerous metabolic processes, including energy metabolism, protein synthesis, immune function and antioxidant protection. For athletes, especially those involved in intensive training, the need for vitamins and minerals is much higher than for people leading a sedentary lifestyle.

4.1 The role of vitamins and minerals in sports:

Energy exchange: B vitamins B (thiamine, riboflavin, niacin, pantotenic acid, pyridoxine, biotin, folic acid and cobalamin) play a key role in energy metabolism, turning food into energy.
Protein synthesis: Vitamin C and zinc are necessary for the synthesis of collagen, which is an important component of connective tissue, such as tendons and ligaments.
Immune function: Vitamins C, D and E, as well as zinc and selenium, support the immune function and protect the body from infections.
Antioxidant Protection: Vitamins C and E, as well as selenium and zinc, are antioxidants that protect the cells from damage to free radicals formed during training.
Bone health: Vitamins D and K, as well as calcium, magnesium and phosphorus, are necessary to maintain bone health and prevent osteoporosis.
Muscle function: Calcium, magnesium and potassium play an important role in muscle contractions and the transfer of nerve impulses.
Steaming: Iron and vitamin B12 are necessary for hematopoiesis and transfer of oxygen to the muscles.

4.2 The most important vitamins and minerals for athletes:

Vitamin D: Supports bone health, immune function and muscle strength. Vitamin D deficiency is widespread, especially in the winter months.
B vitamins B: They participate in energy exchange and help to cope with stress.
Vitamin C: Antioxidant that supports the immune function and collagen synthesis.
Vitamin E: Antioxidant that protects cells from damage by free radicals.
Calcium: It is necessary for the health of bones and muscle contractions.
Magnesium: Participates in energy metabolism, muscle contractions and transmission of nerve impulses.
Iron: It is necessary for hematopoiesis and transfer of oxygen to the muscles. Iron deficiency is often found in women and athletes involved in endurance sports.
Zinc: Supports immune function, protein synthesis and wound healing.
Selenium: Antioxidant that protects cells from damage by free radicals.

4.3 Dosage and time of receiving vitamins and minerals:

The recommended dosage of vitamins and minerals for athletes can be higher than for people leading a sedentary lifestyle. However, it is important not to exceed the upper permissible level of consumption in order to avoid toxicity.

Vitamins and minerals can be taken in the form of multivitamin complexes or in the form of separate additives. It is recommended to take vitamins and minerals along with food to improve absorption.

4.4 Cautions and side effects:

In general, vitamins and minerals are safe for most people, subject to recommended dosages. However, some people may have side effects, such as nausea, vomiting, diarrhea or constipation. Some vitamins and minerals can interact with drugs, so it is important to consult a doctor before taking vitamin and mineral additives.

Chapter 5: Other dietary supplements to increase the efficiency of training

In addition to proteins, amino acids, creatine and vitamins with minerals, there are many other biologically active additives that can help increase the efficiency of training.

5.1 Omega-3 fatty acids:

Omega-3 fatty acids are polyunsaturated fatty acids that play an important role in the health of the heart, brain and joints. They have anti -inflammatory properties that can help reduce muscle pain and accelerate recovery after training.

Omega-3 sources:

Fish oil
Linseed oil
Seeds chia
Walnuts

The recommended dosage of Omega-3 for athletes is 1-3 grams per day.

5.2 Plant extracts and adaptogens:

Plant extracts and adaptogens are natural substances that can help the body adapt to stress and improve performance.

Rodiola pink: Improves endurance, reduces fatigue and increases cognitive functions.
Eleutherococcus: Improves adaptation to physical exertion, increases immunity and reduces fatigue.
Ginseng: Improves endurance, increases energy and concentration.
Ashwaganda: Reduces stress, improves sleep and increases muscle strength.

The dosage of plant extracts and adaptogens depends on a particular product.

5.3 drugs for joints and ligaments:

Intensive training can provide a significant load on the joints and ligaments. Drugs for joints and ligaments can help strengthen the connective tissue, reduce inflammation and improve joint mobility.

Glucosamine: Participates in the formation of cartilage.
Chondroitin: Holds water in cartilage, ensuring its elasticity and shock absorption.
MSM (methylsulfonylmetane): The source of the sulfur necessary for the synthesis of collagen.
Collagen: The main protein of connective tissue.
Hyaluronic acid: Lubricates the joints and provides their mobility.

The dosage of drugs for joints and ligaments depends on a particular product.

5.4 drugs to increase energy and concentration:

Preparations to increase energy and concentration can help improve performance during training.

Caffeine: It stimulates the nervous system, increases energy, concentration and endurance.
Taurin: It has antioxidant and anti -inflammatory properties, can improve performance and reduce muscle pain.
L-Carnitin: It transports fatty acids to mitochondria, where they are used to produce energy.

The dosage of drugs to increase energy and concentration depends on a particular product. It is important to remember that excessive use of stimulants can lead to side effects, such as insomnia, nervousness and rapid heartbeat.

5.5 Beta-Alanine:

Beta-alanine is a non-essential amino acid that the body uses to produce carnosine. Carnosine is stored in muscles and helps buffer lactic acid buildup, which can delay muscle fatigue during high-intensity exercise. Supplementing with beta-alanine can increase carnosine levels in muscles, potentially leading to improved endurance and performance.

5.6 Nitric Oxide Boosters (L-Arginine, L-Citrulline):

L-arginine and L-citrulline are amino acids that play a role in nitric oxide (NO) production. NO helps relax blood vessels, increasing blood flow to muscles, which can improve nutrient delivery and performance. L-citrulline is often preferred over L-arginine as it is more effectively converted to arginine in the body.

5.7 Electrolytes:

Electrolytes, such as sodium, potassium, magnesium, and calcium, are lost through sweat during exercise. Maintaining electrolyte balance is crucial for proper hydration, muscle function, and nerve function. Electrolyte supplements or sports drinks can help replenish these lost minerals.

Chapter 6: Safety and effectiveness of dietary supplements: what you need to know

Despite the potential benefits of dietary supplements to increase the efficiency of training, it is important to remember the safety and effectiveness of these products. The dietary supplement market is poorly regulated, which can lead to the emergence of low -quality or even dangerous products on the market.

6.1 Quality control of dietary supplements:

When choosing dietary supplements, you should give preference to products from well -known and trusted manufacturers who conduct quality control of their products. It is important to pay attention to the availability of quality certificates such as NSF International, Informed-Sport or USP Verified. These certificates confirm that the product was tested for the maintenance of the declared ingredients and the absence of prohibited substances.

6.2 possible side effects and interactions:

Before taking any dietary supplements, it is necessary to carefully study the composition of the product and possible side effects. Some dietary supplements can interact with drugs, so it is important to consult a doctor, especially if you take any medications on an ongoing basis.

6.3 Individual reactions and intolerance:

Each organism is individual, and the reaction to dietary supplements can be different. Some people may have allergic reactions or intolerance to certain ingredients. When any side effects appear, you should stop taking the dietary supplement and consult a doctor.

6.4 Forbidden substances in sports:

It is important for athletes to remember that some dietary supplements may contain prohibited substances that can lead to disqualification. Before taking any dietary supplements, it is necessary to check them for the presence of prohibited substances in accordance with the rules of their sports federation. Information about prohibited substances can be found on WADA sites (World Anti -Doping Agency) and other sports organizations.

6.5 Efficiency of dietary supplements: Scientific evidence:

The effectiveness of some dietary supplements is scientifically proven, while the effectiveness of others remains in question. Before you start taking any dietary supplement, it is recommended to study scientific studies confirming its effectiveness. Information about scientific research can be found in medical databases such as PubMed.

6.6 Realistic expectations:

It is important to understand that dietary supplements are not a magic tablet that will instantly improve your results. They can be a useful addition to a balanced diet and training, but they will not replace them. Realistic expectations and the right approach to the use of dietary supplements will help you achieve the desired results without health risk.

Chapter 7: an individual approach to the choice of dietary supplements

The choice of dietary supplements should be individual and take into account your goals, the level of physical training, the characteristics of the body and the state of health. There is no universal set of dietary supplements that is suitable for everyone.

7.1 Assessment of individual needs:

Before you start taking any dietary supplements, you need to evaluate your individual needs. To do this, you can consult a doctor or a sports nutritionist who will help to determine your food deficits and choose the most suitable dietary supplements.

7.2 Accounting for training goals:

The choice of dietary supplements should correspond to your training goals. For example, if your goal is an increase in muscle mass, you will need protein additives and creatine. If your goal is to improve endurance, carbohydrates, electrolytes and plant extracts can be useful to you.

7.3 The level of physical training:

Beginning athletes should not immediately start taking a large number of dietary supplements. It is better to start with basic additives, such as protein, vitamins and minerals. As the level of physical training increases, other dietary supplements can be added, such as creatine and BCAA.

7.4 Features of the body:

Some people may have the characteristics of the body that affect the assimilation of dietary supplements. For example, people with diseases of the gastrointestinal tract can be difficult to absorb some types of protein. In this case, it is necessary to choose more easily digestible forms of protein, such as hydrolyzate.

7.5 Health status:

People with kidney, liver, heart or other diseases need to consult a doctor before taking any dietary supplements. Some dietary supplements can be contraindicated in certain diseases.

7.6 maintaining a food and training diary:

Maintaining a diet and training diary will help you track your results and understand which dietary supplements have a positive effect on your performance. In the diary you should record everything that you eat and drink, as well as your training, well -being and results.

7.7 The gradual introduction of new dietary supplements:

Do not start taking several new dietary supplements at the same time. It is better to introduce new dietary supplements gradually to track the body’s reaction and identify possible side effects.

Chapter 8: Dans for different sports

The choice of dietary supplements may depend on the sport that you are doing. Different sports make different requirements for the body, and, accordingly, different dietary supplements can be useful to increase the efficiency of training.

8.1 Power sports (bodybuilding, powerlifting, heavy athletics):

For athletes involved in power sports, protein additives, creatine, BCAA and glutamine are important. Protein additives provide the body with the necessary amino acids to restore and muscle growth. Creatine increases strength and power. BCAA and glutamine accelerate recovery after training and reduce muscle pain.

8.2 Endigious sports (running, swimming, cycling):

For athletes involved in endurance sports, carbohydrates, electrolytes, L-carnitine and plant extracts are important. Carbohydrates provide energy for long -term training. Electrolytes make up for losses with later and support the water-salt balance. L-carnitine helps to transport fatty acids to mitochondria, where they are used to produce energy. Plant extracts improve adaptation to physical activity and increase endurance.

8.3 Team sports (football, basketball, volleyball):

For athletes involved in command sports, carbohydrates, electrolytes, protein additives and BCAA are important. Carbohydrates provide energy for intense training and games. Electrolytes make up for losses with later and support the water-salt balance. Protein additives provide the body with the necessary amino acids to restore and muscle growth. BCAA accelerate recovery after training and games and reduce muscle pain.

8.4 martial arts (boxing, struggle, mma):

For athletes involved in martial arts, protein additives, creatine, BCAA, glutamine and drugs for joints and ligaments are important. Protein additives provide the body with the necessary amino acids to restore and muscle growth. Creatine increases strength and power. BCAA and glutamine accelerate recovery after training and reduce muscle pain. Drugs for joints and ligaments support the health of the musculoskeletal system and prevent injuries.

8.5 Crossfit:

For athletes engaged in crossfit, protein additives, creatine, BCAA, carbohydrates and electrolytes are important. Protein additives provide the body with the necessary amino acids to restore and muscle growth. Creatine increases strength and power. BCAA accelerate recovery after training and reduce muscle pain. Carbohydrates provide energy for intense training. Electrolytes make up for losses with later and support the water-salt balance.

Chapter 9: Dietary

Around the dietary supplements there are many myths and errors. It is important to distinguish scientific facts from unreasonable statements.

9.1 myth: Dietary supplements replace good nutrition.

Reality: dietary supplements are an addition to full nutrition, but do not replace it. Balanced nutrition is the basis for health and sports achievements.

9.2 myth: Dietary supplements are magic pills that will instantly improve the results.

Reality: dietary supplements can help improve the results, but are not a magic pill. They require proper use and combination with balanced nutrition and training.

9.3 myth: all dietary supplements are safe.

Reality: Not all dietary supplements are safe. Some dietary supplements may contain prohibited substances or cause side effects. It is important to choose dietary supplements from trusted manufacturers and consult a doctor before the reception.

9.4 myth: the more dietary supplements, the better the result.

Reality: taking a large number of dietary supplements does not always lead to a better result. It is important to choose dietary supplements that meet your individual needs and goals of training.

9.5 Myth: Bades are addictive.

Reality: most dietary supplements do not cause addiction. However, some dietary supplements, such as stimulants, can cause addiction.

9.6 Myth: Bades are necessary only to professional athletes.

Reality: dietary supplements can be useful not only to professional athletes, but also to lovers who are playing sports to maintain health and improving physical form.

9.7 myth: Dietary supplements are chemistry.

Reality: many dietary supplements contain natural ingredients, such as vitamins, minerals, plant extracts and amino acids.

Chapter 10: Conclusion: dietary supplements as a tool for optimizing the training process

Biologically active additives can be a useful tool for optimizing the training process and increasing the efficiency of training. However, it is important to remember that dietary supplements are not a replacement for a balanced diet and training. They should be used as an addition to a healthy lifestyle and under the guidance of a doctor or a sports nutritionist. The correct choice, dosage and use of dietary supplements can help you achieve the desired results without risk to health.

This article provides a comprehensive overview of dietary supplements (BA