Chapter 1: Introduction to the world of sports dietary supplements and their role in increasing endurance
1.1. Determination and classification of dietary supplements for athletes: delimitation of food additives, sports nutrition and medicines. The importance of understanding the legislative framework and regulatory acts governing the production and sale of dietary supplements. Classification for functional purpose: dietary supplement to increase energy, improve strength indicators, accelerate restoration, support immunity, etc. Examples of the most popular dietary supplements and their main ingredients.
1.2. Physiological mechanisms that determine endurance: aerobic and anaerobic metabolism: the role of oxygen and glycolysis in ensuring energy during physical activity. Factors limiting endurance: cardiovascular system, respiratory system, muscle force, glycogen reserves, lactate accumulation, central fatigue. Adaptation of the body to endurance training: an increase in VO2MAX, increasing the efficiency of oxygen, increase in glycogen reserves, a decrease in lactate at load.
1.3. The role of dietary supplements in optimizing metabolic processes and increasing the energy potential: the effect of dietary supplements on various stages of metabolism: oxidation of fats, glucose recycling, ATP synthesis. Support for the work of mitochondria: the role of Coenzyme Q10, alpha-lipoic acid and L-carnitine in increasing energy efficiency. Increase in glycogen reserves: the use of carbohydrate additives, creatine and other substances to increase the availability of energy. Reducing the level of lactate: the role of beta-alanine and citrate in lactic acid buffering and improving high load tolerance.
Chapter 2: Bad to increase endurance: Review of the most effective ingredients
2.1. Creatine: the mechanism of action, the impact on energy exchange and endurance. The role of creatine in increasing phosphocratin reserves and maintaining high speed of ATP resintez. The influence of creatine on strength endurance and the ability to perform repeated explosive movements. Various forms of creatine (monohydrate, ethyl easter, hydrochloride) and their comparative effectiveness. Recommendations for dosage and creative reception modes to increase endurance. Potential side effects and contraindications.
2.2. Beta-Alanin: The mechanism of action: increasing the level of carnosine in the muscles and lactication of lactic acid. The influence of beta-alanine on anaerobic endurance and the ability to perform high intensity exercises. Optimal dosages and reception modes for beta-alanine to increase endurance. The combination of beta-alanine with creatine for a synergistic effect. Potential side effects (paresthesia) and ways to minimize them.
2.3. Caffeine: mechanism of action: stimulation of the central nervous system, increasing the concentration of attention and a decrease in a sense of fatigue. The effect of caffeine on aerobic and anaerobic endurance. Optimal caffeine dosages to increase endurance and individual sensitivity to caffeine. Various sources of caffeine (coffee, tea, guarana, green tea extract) and their comparative effectiveness. Potential side effects of caffeine (insomnia, anxiety, tachycardia) and contraindications.
2.4. L-carnitine: mechanism of action: transport of fatty acids in mitochondria for oxidation and energy obtaining. The influence of L-carnitine on aerobic endurance and a decrease in a sense of fatigue. Various forms of L-carnitine (L-carnitine Tartratet, acetyl-L-carnitine) and their comparative effectiveness. Optimal dosages and L-carnitine reception modes to increase endurance. Possible L-carnitine mechanisms that are not associated with the transport of fatty acids (for example, antioxidant activity).
2.5. Citrullin Malat: mechanism of action: increasing the level of arginine in the blood, improving blood flow and muscle oxygenation. The influence of citrullin Malat on endurance and a decrease in muscle pain. Optimal dosages and modes of taking citrullin Malat to increase endurance. The synergistic effect of citrullin Malat with other additives, for example, with beta-alanine.
2.6. Nitrates (beetroot juice): mechanism of action: converting nitrates into nitrogen oxide, expansion of blood vessels and improving blood flow. The effect of nitrates on aerobic endurance and a decrease in oxygen need during physical activity. Optimal dosages and regimes of nitrates (beetroot juice) to increase endurance. The influence of the method of preparing beetroot juice on the content of nitrates.
2.7. Cordyceps: mechanism of action: increasing the level of ATP and improving the use of oxygen. The effect of cordyceps on aerobic endurance and a decrease in a sense of fatigue. Optimal dosages and modes of cordyceps to increase endurance. Various types of cordyceps and their comparative efficiency.
2.8. Rhodiola pink: mechanism of action: adaptogen, increases resistance to stress and fatigue. The influence of Rodiola rose on endurance and a decrease in mental fatigue. Optimal dosages and Rodila reception modes for rose to increase endurance. The influence of Rodiola is pink on neurotransmitters and cognitive functions.
Chapter 3: Diet to accelerate recovery after training
3.1. The value of recovery for progress in sports: the essence of the recovery process: reparation of muscle fibers, replenishment of glycogen reserves, a decrease in the level of inflammation, restoration of hormonal balance. The consequences of insufficient recovery: overtraining, decreased performance, increased risk of injuries and diseases. Individual factors affecting the speed of recovery: age, level of training, genetics, nutrition, sleep.
3.2. Protein and amino acids: the role of protein in the reparation of muscle fibers and the synthesis of new proteins. The optimal amount of protein for recovery after training and during the day. Various sources of protein (serum protein, casein, soy protein, plant proteins) and their comparative effectiveness. The importance of amino acids, especially BCAA (leucine, isolacin, valin), to stimulate muscle growth and reduce muscle catabolism. Recommendations for the use of protein and amino acids to accelerate recovery.
3.3. Carbohydrates: the role of carbohydrates in replenishing glycogen reserves and providing energy for recovery. The optimal amount of carbohydrates for recovery after training and during the day. Various sources of carbohydrates (glucose, fructose, maltodextrin, starch) and their comparative effectiveness. The importance of using carbohydrates along with protein to enhance the anabolic effect. Recommendations for the use of carbohydrates to accelerate recovery.
3.4. Glutamin: the role of glutamine in maintaining immunity and reducing inflammation. The effect of glutamine on recovery after intense training and diseases. Optimal dosages and regimes of glutamine to accelerate recovery. Possible glutamine action mechanisms that are not associated with the immune function (for example, participation in the synthesis of glycogen).
3.5. Omega-3 fatty acids: the role of omega-3 fatty acids in a decrease in inflammation and improving recovery. The effect of omega-3 fatty acids on muscle soreness and joint mobility. Optimal dosages and sources of omega-3 fatty acids (fish oil, linseed oil, chia seeds) to accelerate recovery.
3.6. Antioxidants (vitamin C, vitamin E, selenium): the role of antioxidants in the neutralization of free radicals formed during training. The effect of antioxidants on a decrease in muscle pain and acceleration of recovery. Optimal dosages and sources of antioxidants to accelerate recovery. The importance of balance between pro- and antioxidant activity.
3.7. Magnesium: the role of magnesium in muscle relaxation, nervous conduction and energy metabolism. The influence of magnesium on a decrease in muscle seizures and improving sleep. Optimal dosages and sources of magnesium (magnesium citrate, magnesium glycinate) to accelerate recovery.
3.8. Kurkumin: the role of turquers in a decrease in inflammation and muscle pain. The influence of curcumin on acceleration of recovery after training. Optimal dosages and form of turmeric (with piperin) to increase bioavailability.
3.9. Cherry (extract): the role of cherries in a decrease in inflammation and muscle pain. The influence of cherries on acceleration of recovery after training. Optimal dosages and forms of cherries (juice, extract) to accelerate recovery.
Chapter 4: Combination of dietary supplements to achieve the maximum effect
4.1. The principles of synergism and antagonism when combining dietary supplements: determination of synergism: when the joint use of two or more dietary supplements leads to an increase in the effect. Determination of antagonism: when the joint use of two or more dietary supplements leads to a weakening of the effect. The importance of understanding the mechanisms of the action of dietary supplements for rational combination.
4.2. Examples of effective combinations of dietary supplements for increasing endurance: creatine and beta-alanine: synergistic effect on anaerobic endurance. Caffeine and L-carnitine: strengthening the liabilities and increasing energy potential. Citrullin Malat and Nitrates: Improving blood flow and muscle oxygenation. Cordyceps and Rhodiola is pink: adaptogenic effect and increasing stress resistance.
4.3. Examples of effective dietary supplements to accelerate recovery: protein and carbohydrates: enhancing the anabolic effect and replenishment of glycogen reserves. Glutamin and omega-3 fatty acids: a decrease in inflammation and maintaining immunity. Magnesium and curcumin: muscle relaxation and decrease in muscle pain. Cherry and antioxidants: reduction of inflammation and acceleration of reparation of muscle fibers.
4.4. An individual approach to the choice and combination of dietary supplements: taking into account the individual characteristics of the athlete: age, gender, level of training, genetics, state of health, diet. Assessment of training goals: increasing aerobic endurance, increasing strength endurance, acceleration of recovery after intense training. Consultation with a specialist (doctor, sports nutritionist) to develop an individual dietary supplement plan.
Chapter 5: Practical recommendations for the use of dietary supplements for athletes
5.1. Determination of the needs for dietary supplements: analysis of the current diet and the identification of nutrient deficits. Assessment of intensity and volume of training. Determining the goals of training and desired results. Consultation with a specialist to develop an individual food plan and dietary supplement.
5.2. The choice of high -quality and safe dietary supplements: selection of products from well -known and trusted manufacturers. Attention to product certification (for example, NSF International, Informed-Sport). Studying the composition of the product and avoiding additives with dubious ingredients. Checking the availability of independent laboratory tests confirming the purity and effectiveness of the product.
5.3. Admission Rules: compliance with recommended dosages and reception modes. Accounting for dietary supplements depending on the training schedule. Interaction of dietary supplements with other drugs and food additives. Observation of the body’s reaction to the intake of dietary supplements and the dosage adjustment if necessary.
5.4. Side effects and contraindications: studying the potential side effects of each dietary supplement. Accounting for individual sensitivity to various ingredients. Consultation with a doctor before starting dietary supplements in the presence of chronic diseases or taking drugs. Continuation of dietary supplements when unwanted side effects appear.
5.5. Assessment of the effectiveness of dietary supplements: tracking changes in sports indicators (endurance, strength, recovery speed). Subjective assessment of well -being and level of fatigue. Objective assessment methods (for example, blood test, measurement of lactate). Correcting the dietary supplement plan, depending on the results.
5.6. The role of nutrition and training in achieving sports results: the understanding that dietary supplements are only an addition to a balanced diet and a competent training program. Priority for good nutrition, rich in proteins, carbohydrates and fats. Compliance with the principles of progressive overload in training. Sufficient sleep and rest for optimal recovery.
Chapter 6: Current trends and prospects in the field of dietary supplements for sports
6.1. A personalized approach to nutrition and additives based on genetic testing: determining genetic predispositions to various sports and reactions to certain nutrients. Development of individual food plans and dietary supplement based on the results of genetic testing. Examples of genetic markers associated with endurance and restoration.
6.2. New ingredients and technologies in the production of dietary supplements: research in the field of new plant extracts and biologically active substances. Development of new forms of dietary supplements with improved bioavailability and efficiency. The use of nanotechnologies for the delivery of dietary supplements to cells.
6.3. The use of big data and artificial intelligence to optimize the use of dietary supplements: collection and analysis of data on training, nutrition, sleep and reaction of the body to dietary supplement. The use of machine learning algorithms for the development of individual recommendations for the reception of dietary supplements. Prediction of the effectiveness of various combinations of dietary supplements based on large data analysis.
6.4. BAD market regulation and the fight against falsification: strengthening control over the production and sale of dietary supplements from state bodies. Development and implementation of new analysis methods to identify falsified products. Increasing the awareness of athletes about risks associated with the use of poor -quality dietary supplements.
Chapter 7: Safety and ethical aspects of the use of dietary supplements in sports
7.1. The risks associated with the use of poor -quality dietary supplements: the presence of prohibited substances in dietary supplements. The inconsistency of the declared composition by the actual content of the ingredients. Toxic effects on the body.
7.2. Anti -doping rules and responsibility of athletes: knowledge of a list of prohibited substances and methods. Checking dietary supplements for prohibited substances before use. Responsibility for violation of anti -doping rules.
7.3. Ethical issues of the use of dietary supplements in sports: the justice of competition and the use of dietary supplements to gain advantage. Informed consent of athletes to receive dietary supplements. Transparency and honesty regarding the use of dietary supplements.
Chapter 8: Conclusion (This Will Not Be Included, Per the Prompt)
Chapter 9: The List of Literature (This Will Not Be Includ, Per the Prompt)
Chapter 10: Applications (This Will Not Be Included, Per the Prompt)