Bades and sports: supplements for active women

Bades and sports: supplements for active women

Section 1: Female Physiology and Nutrient’s Nedness

1. Features of the female body and metabolism:

   The female body is significantly different from male in physiological, hormonal and metabolic parameters. These differences directly affect the needs for nutrients, especially with increased physical activity.

   • Hormonal background: The menstrual cycle, pregnancy, lactation and menopause have a significant effect on the metabolism of proteins, fats, carbohydrates, vitamins and minerals. Fluctuations in the level of estrogen and progesterone affect appetite, retention of fluid, protein synthesis and energy use. For example, during the lutein phase (after ovulation), the metabolism is accelerated, and the need for calories may increase slightly. During pregnancy, the need for iron, folic acid and calcium increases significantly to maintain the development of the fetus.

   • Body composition: Women usually have more adipose tissue and less muscle mass than in men. This affects the basal metabolism and the rate of calorie burning. Fatbolically less active than muscle adipose tissue, so women on average burn less calories at rest.

   • Iron metabolism: Women are more susceptible to iron deficiency due to monthly menstruation, pregnancy and childbirth. Iron is necessary for the formation of hemoglobin, which transfers oxygen to the muscles. Iron deficiency leads to fatigue, weakness and a decrease in physical performance.

   • Bone fabric: Women are more susceptible to osteoporosis, especially after menopause, when the estrogen level decreases. Estrogen plays an important role in maintaining bone density. Therefore, adequate consumption of calcium, vitamin D and other trace elements necessary for bone health is especially important for active women.

   • Amino acid metabolism: Differences in the hormonal background and body composition affect amino acid metabolism. For example, estrogen can affect protein synthesis and muscle restoration after training.

2. The needs for macro and trace elements for active women:

   An active lifestyle increases the need for macro- and microelements necessary to maintain energy, restore muscles, strengthen immunity and prevent injuries.

   • Protein: Protein is necessary for the construction and restoration of muscles, the synthesis of hormones and enzymes, as well as to maintain immunity. Active women are recommended to use 1.2-1.7 grams of protein per kilogram of body weight per day, depending on the intensity of training and goals (for example, a set of muscle mass or weight maintenance). Sources of protein: meat, fish, poultry, eggs, dairy products, legumes, tofu, cinema. It is important to include protein in each meal, especially after training, for optimal muscle recovery.

   • Carbohydrates: Carbohydrates are the main source of energy for the body. Active women should use complex carbohydrates, such as whole grain products, vegetables and fruits, to maintain a stable level of energy during the day and during training. The number of carbohydrates depends on the intensity and duration of training, but usually 3-5 grams per kilogram of body weight per day.

   • Fat: Fat is necessary for the health of hormones, the assimilation of fat -soluble vitamins, the protection of organs and maintaining energy. Active women should consume useful fats, such as omega-3 fatty acids (fish, linseed seeds, walnuts), mono-saturated fats (olive oil, avocados) and polyunsaturated fats (sunflower oil, corn oil). Limit the consumption of saturated and trans fats.

   • Iron: As mentioned earlier, women are more susceptible to iron deficiency. Active women are recommended to use 18 mg of iron per day, and pregnant and lactating – even more. Sources of iron: red meat, liver, legumes, spinach, enriched cereals. The absorption of iron improves when using vitamin C.

   • Calcium: Calcium is necessary for the health of bones and teeth, as well as for the normal functioning of muscles and nerves. Active women are recommended to use 1000 mg of calcium per day, and after menopause – 1200 mg. Sources of calcium: dairy products, leaf green vegetables, tofu, enriched products.

   • Vitamin D: Vitamin D is necessary for the absorption of calcium and maintaining bone health. He also plays a role in immune function and muscle strength. Active women are recommended to use 600-800 IU vitamin D per day. Sources of vitamin D: oily fish, egg yolks, enriched products, sunlight.

   • Magnesium: Magnesium is involved in more than 300 enzymatic reactions in the body, including energy metabolism, protein synthesis and muscle function. Active women are recommended to use 310-320 mg of magnesium per day. Sources of magnesium: leaf green vegetables, nuts, seeds, whole grains.

   • Zinc: Zinc is necessary for immune function, wound healing and protein synthesis. Active women are recommended to use 8 mg zinc per day. Sources of zinc: meat, seafood, nuts, seeds, legumes.

   • Folic acid: Folic acid is necessary for the formation of new cells and the prevention of defects in the nerve tube in the fetus during pregnancy. Active women are recommended to use 400 μg of folic acid per day, and pregnant women – 600 μg. Sources of folic acid: leaf green vegetables, legumes, citrus fruits, enriched products.

3. The influence of physical activity on the need for nutrients:

   Physical activity increases the need for nutrients for several reasons:

   • Loss of nutrients with later: During training, the body loses water, electrolytes (sodium, potassium, magnesium, chlorine) and some vitamins and minerals with later. Therefore, it is important to use enough liquids and electrolytes to prevent dehydration and maintain electrolyte balance.

   • Muscle damage: Intensive workouts can cause microwaves of muscle fibers. For the restoration and growth of muscles, protein and other nutrients are necessary, such as amino acids and antioxidants.

   • Increased energy costs: Physical activity increases the energy costs of the body. Therefore, it is important to use enough calories and carbohydrates to maintain energy and prevent fatigue.

   • Reduced immunity: Intensive training can temporarily reduce immunity, which makes the body more susceptible to infections. To strengthen immunity, it is necessary to use vitamins and minerals, such as vitamin C, vitamin D, zinc and selenium.

4. Common nutrient deficiency in active women:

   Active women are often subject to deficiency of certain nutrients, such as iron, calcium, vitamin D and vitamin B12. These deficits can lead to fatigue, weakness, a decrease in physical performance, increased risk of injuries and problems with bone health.

   • Causes of deficits: Insufficient consumption of nutrients with food, intensive training, absorption disorders, hormonal changes and diets with calories can contribute to the development of deficits.

   • Diagnosis of deficits: Nutrient deficiency can be diagnosed using blood tests. It is important to regularly undergo medical examinations and consult a doctor or a nutritionist to identify and correct deficits.

   • Correction of deficits: Nutrient deficiency can be adjusted using a diet, additives and changes in lifestyle. It is important to use various and balanced foods rich in nutrients, as well as take additives on the recommendation of a doctor or nutritionist.

Section 2: Review of popular dietary supplements for sports and active lifestyle

1. Protein additives (serum protein, casein, soy protein, plant proteins):

   Protein additives are one of the most popular types of additives for athletes and active people. They help satisfy the increased need for the protein necessary for the restoration and growth of muscles.

   • Wastein protein: It is quickly absorbed, ideal for admission after training. Contains all the necessary amino acids and contributes to the rapid restoration of muscles. There are several types of serum protein: concentrate, isolate and hydrolyzate. The isolates and hydrolyzate contain less fat and carbohydrates than a concentrate.

   • Casein: Slowly absorbed, ideal for admission before bedtime. Provides the gradual intake of amino acids into the muscles during the night, preventing catabolism (muscle destruction).

   • Soy protein: A plant source of protein is suitable for vegetarians and vegans. It contains all the necessary amino acids, but is absorbed a little slower than serum protein.

   • Plant proteins (pea, rice, hemp): Plant sources of protein are suitable for vegetarians and vegans. Often mixed to ensure a complete amino acid profile. They are absorbed at different speeds, depending on the source.

   • Application: Protein additives can be used to prepare protein cocktails, add to cereals, yogurts, pastries and other dishes. Recommended dosage-20-40 grams after training or during the day to increase protein consumption.

2. Creatine:

   Creatine is a natural substance contained in the muscles and is used to produce energy during intense exercises. Creatine supplements help increase strength, power and muscle mass.

   • The mechanism of action: Creatine increases the level of creatine phosphate in the muscles, which is used to regenerate ATP (adenosinerifospeta) – the main source of energy for muscle contractions.

   • Types of creatine: Monohydrate creatine is the most studied and effective form of creatine. There are also other forms of creatine, such as creatine ethyl ether, creatine hydrochloride and creatine Malat, but their effectiveness is not proven as well as monohydrate.

   • Application: Usually it is recommended that the loading phase (20 grams per day for 5-7 days), and then the maintenance dose (3-5 grams per day) is recommended. Creatine can be taken at any time of the day, but best after training.

   • Safety: Creatine is a safe supplement for most people. Possible side effects: water retention, minor digestive disorders.

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

   BCAA (leucine, isolacin, valin) are essential amino acids that play an important role in the synthesis of protein, restore muscles and decrease muscle pain.

   • The mechanism of action: BCAA stimulate protein synthesis, reduce muscle destruction and reduce muscle pain after training. Leucin plays a key role in the activation of MTOR – the main regulator of protein synthesis.

   • Application: BCAA can be taken before, during or after training. Recommended dosage-5-10 grams per day.

   • Advantages: Improving muscle recovery, decreased muscle pain, increase in protein synthesis.

4. Beta-Alanine:

   Beta-Alanin is an amino acid that increases the level of carnosine in the muscles. Carnosine acts as a buffer, neutralizing lactic acid and reducing muscle fatigue.

   • The mechanism of action: Beta-Alanin is the predecessor of Carnosine. An increase in the level of carnosine in the muscles allows longer to maintain high intensity of training.

   • Application: Recommended dosage-2-5 grams per day, divided into several tricks. Possible side effect: paresthesia (tingling of the skin), which passes in a few minutes.

   • Advantages: Increase in endurance, decrease in muscle fatigue, improvement of results in high -intensity exercises.

5. L-Carnitin:

   L-carnitine is an amino acid that is involved in the transport of fatty acids in mitochondria, where they are used for energy production.

   • The mechanism of action: L-carnitine helps the body use fat as a source of energy, which can improve endurance and contribute to weight loss.

   • Application: Recommended dosage-500-2000 mg per day. L-carnitine can be taken before, during or after training.

   • Advantages: Improving endurance, weight loss, improvement of muscle recovery.

6. Caffeine:

   Caffeine is a stimulator that increases energy, improves concentration and reduces the feeling of fatigue.

   • The mechanism of action: Caffeine blocks adenosine – a neurotransmitter that causes drowsiness. It also stimulates the production of adrenaline, which increases the heart rate and blood pressure.

   • Application: Recommended dosage-100-300 mg 30-60 minutes before training.

   • Advantages: Improving energy, improving concentration, decreasing a sense of fatigue, improving physical performance.

   • Cautions: Excessive caffeine consumption can cause anxiety, insomnia and a rapid heartbeat.

7. Vitamin D:

   Vitamin D is a fat -soluble vitamin that is necessary for the health of bones, immunity and muscle function.

   • The mechanism of action: Vitamin D helps to absorb calcium necessary for bone health. He also plays a role in immune function and muscle strength.

   • Application: Recommended dosage-600-800 IU per day.

   • Advantages: Strengthening bones, improving immunity, increasing muscle strength, reducing the risk of injuries.

8. Omega-3 fatty acids:

   Omega-3 fatty acids (EPA and DHA)-polyunsaturated fats that are necessary for the health of the heart, brain and joints.

   • The mechanism of action: Omega-3 fatty acids have anti-inflammatory properties, improve the function of the brain and heart, and also support joint health.

   • Application: Recommended dosage-1-3 grams per day.

   • Advantages: Improving the health of the heart, improving the function of the brain, reducing inflammation, maintaining joint health.

9. Collagen:

   Collagen is a protein that is the main component of connective tissue, such as leather, cartilage, tendons and bones.

   • The mechanism of action: Collagen additives help improve skin elasticity, strengthen joints and bones, as well as accelerate recovery after training.

   • Application: Recommended dosage-10-20 grams per day.

   • Advantages: Improving the elasticity of the skin, strengthening of joints and bones, acceleration of recovery after training.

10. Magnesium:

    Magnesium is a mineral that is involved in more than 300 enzymatic reactions in the body, including energy metabolism, protein synthesis and muscle function.

    • The mechanism of action: Magnesium helps regulate blood sugar, supports the health of the heart and bones, and also reduces muscle cramps.

    • Application: Recommended dosage-310-320 mg per day.

    • Advantages: Improving energy metabolism, maintaining the health of the heart and bones, a decrease in muscle seizures.

Section 3: Bad for special periods in a woman’s life

1. Bades to maintain health during the menstrual cycle (iron, magnesium, vitamin B6):

   During the menstrual cycle, women experience hormonal vibrations, which can lead to various symptoms, such as fatigue, irritability, abdominal pain and headaches. Some dietary supplements can help facilitate these symptoms and maintain health during this period.

   • Iron: To compensate for blood loss during menstruation.

   • Magnesium: To reduce muscle cramps and abdominal pain.

   • Vitamin B6: To improve mood and reduce irritability.

   • Other additives: Calcium, vitamin D, oil primrose oil.

2. Bad for pregnant and nursing women (folic acid, iron, calcium, vitamin D, omega-3):

   Pregnancy and breastfeeding are periods of increased need for nutrients. It is important to use enough vitamins and minerals to maintain the health of the mother and child.

   • Folic acid: To prevent defects in the nervous tube in the fetus.

   • Iron: To prevent anemia in the mother and child.

   • Calcium: For the formation of bones and teeth in a child.

   • Vitamin D: For the absorption of calcium and strengthening bones.

   • Omega-3 fatty acids: For the development of brain and vision in a child.

   • Multivitamins for pregnant women: Contain all the necessary vitamins and minerals in optimal dosages.

   • IMPORTANT: Before taking any dietary supplements during pregnancy and breastfeeding, you need to consult a doctor.

3. Bades to maintain health during menopause (calcium, vitamin D, phytoestrogens, magnesium):

   Menopausa is a period of hormonal changes that can lead to various symptoms, such as ebbs, night sweating, insomnia, mood swings and a decrease in bone density. Some dietary supplements can help facilitate these symptoms and maintain health during this period.

   • Calcium: To prevent osteoporosis.

   • Vitamin D: For the absorption of calcium and strengthening bones.

   • Phytoestrogens (soy, red clover): To relieve symptoms of menopause, such as tides and night sweating.

   • Magnesium: To improve sleep and reduce irritability.

   • Other additives: Vitamin E, vitamin B12, omega-3.

   • IMPORTANT: Before taking any dietary supplements during menopause, you need to consult a doctor.

Section 4: Rules for choosing and receiving dietary supplements

1. Criteria for choosing high -quality dietary supplements:

   The choice of high -quality dietary supplements is the key to their effectiveness and safety. It is important to pay attention to the following criteria:

   • Reputation manufacturer: Choose dietary supplements from famous and reliable manufacturers with a good reputation.

   • Certification: Make sure that the dietary supplement is certified by an independent organization (for example, NSF International, USP).

   • Composition: Carefully study the composition of the dietary supplement. Make sure that it contains only the necessary ingredients and does not contain harmful additives.

   • Dosage: Make sure the dosage of the ingredients corresponds to the recommended.

   • Output form: Choose the form of release, which is most convenient for you (capsules, tablets, powder, liquid).

   • Reviews: Read the reviews of other buyers about the dietary supplement.

2. Rules for taking dietary supplement (dosage, reception time, compatibility with other additives and medicines):

   The correct reception of dietary supplements is an important factor in their effectiveness and safety. It is important to comply with the following rules:

   • Dosage: Strictly observe the recommended dosage indicated on the packaging. Do not exceed the dosage without consulting a doctor.

   • Reception time: Take dietary supplements in accordance with the recommendations. Some dietary supplements are best taken before eating, others after eating.

   • Compatibility with other additives and medicines: Find out if the dietary supplement is compatible with other additives and medicines that you take. Some dietary supplements can interact with medicines and enhance or weaken their effect.

   • Duration of admission: Do not take dietary supplements continuously for a long time. Take breaks in the reception.

   • Individual tolerance: Start taking a dose to check the individual tolerance.

   • Consultation with a doctor: Before taking any dietary supplements, consult a doctor, especially if you have any diseases or take medications.

3. Possible side effects and contraindications:

   Bades can cause side effects in some people. It is important to know the possible side effects and contraindications before taking Bad.

   • Side effects: They may include digestive disorders, headaches, allergic reactions, a change in blood pressure and other symptoms.

   • Contraindications: They may include pregnancy, breastfeeding, liver disease, kidneys, heart and other diseases.

   • IMPORTANT: When any side effects appear, stop taking dietary supplements and consult a doctor.

4. The importance of consulting a doctor or a nutritionist before starting dietary supplements:

   Consultation with a doctor or nutritionist before taking dietary supplements is the necessary precaution. A doctor or nutritionist will help you determine which dietary supplements you need, which dosages are safe and effective, and also exclude possible contraindications and interactions with drugs.

Section 5: Bades and various sports

1. Bad for power sports (heavy athletics, powerlifting, bodybuilding):

   For power sports, additives that contribute to the growth of muscle mass, increase strength and accelerate recovery are important.

   • Creatine: Increasing strength and power.

   • Protein: Restoration and growth of muscles.

   • BCAA: Reducing muscle destruction and improving recovery.

   • Beta-Alanine: Increase in endurance in high -intensity exercises.

   • ZMA (zinc, magnesium, vitamin B6): Improving sleep and recovery.

2. Dietary supplements for sporting endurance (running, swimming, cycling):

   For types of endurance, additives are important, contributing to an increase in endurance, improve energy exchange and preventing dehydration.

   • Carbohydrates (gels, drinks): Ensuring energy during training and competitions.

   • Electrolytes: Restoration of electrolyte balance and prevention of dehydration.

   • Beta-Alanine: Increase in endurance.

   • L-Carnitin: Improving the use of fat as a source of energy.

   • Caffeine: Increased energy and improving concentration.

3. Bad for gaming sports (football, basketball, volleyball):

   For game sports, additives are important that contribute to improving speed, dexterity, strength and endurance.

   • Creatine: Increasing strength and power.

   • Beta-Alanine: Increase in endurance.

   • Carbohydrates: Energy provision.

   • Electrolytes: Restoration of electrolyte balance.

   • Caffeine: Increased energy and improving concentration.

4. Bad for fitness and maintenance of the form:

   For fitness and maintenance of form, additives that contribute to weight loss, increase muscle mass and improve overall health are important.

   • Protein: Maintaining muscle mass and reduction of appetite.

   • L-Carnitin: Improving the use of fat as a source of energy.

   • Omega-3 fatty acids: Improving overall health and reducing inflammation.

   • Vitamin D: Strengthening bones and improving immunity.

   • Multivitamins: Providing all the necessary vitamins and minerals.

Section 6: Alternative and plant dietary supplements

1. Adaptogens (ginseng, eleutherococcus, rhodiola pink):

   Adaptogens are substances that help the body adapt to stress, increase energy and improve physical and mental performance.

   • Ginseng: Increase in energy, improving concentration and decreased fatigue.

   • Eleutherococcus: Strengthening immunity and increasing endurance.

   • Rodiola pink: Reducing stress, improving mood and increasing mental performance.

2. Plant proteins (pea, rice, hemp):

   Plant proteins are an alternative to animal proteins suitable for vegetarians and vegans.

   • Pea protein: High content of protein and amino acids.

   • Rice protein: It is easily absorbed and suitable for people with allergies to dairy products.

   • Hemp protein: Contains omega-3 and omega-6 fatty acids.

3. Spirulina and Chlorella:

   Spirulin and Chlorella – algae, rich in protein, vitamins, minerals and antioxidants.

   • Spirulina: Strengthening immunity and increasing energy.

   • Chlorella: Detoxification of the body and improving digestion.

4. Curcumin:

   Kurkumin is an antioxidant and anti -inflammatory substance contained in the turmeric.

   • Anti -inflammatory action: Reducing inflammation and joint pain.

   • Antioxidant Protection: Cell protection from damage by free radicals.

Section 7: Legal aspects and safety of dietary supplements

1. Regulation of dietary supplements in Russia and other countries:

   Legal regulation of dietary supplements varies in different countries. In Russia, dietary supplements are regulated by the Federal Law “On the quality and safety of food products” and other regulatory acts.

2. Risks associated with poor -quality and fake dietary supplements:

   Buying of poor -quality and fake dietary supplements can be dangerous for health. Such dietary supplements may contain harmful substances, do not correspond to the declared composition and do not have the expected effect.

3. Tips for buying dietary supplements in reliable places (pharmacies, specialized stores, official manufacturers):

   Buy dietary supplements only in reliable places, such as pharmacies, specialized stores and official manufacturers. This will help to avoid buying low -quality and fake dietary supplements.

Section 8: Personalization accepts Badov

1. Accounting for individual characteristics (age, state of health, level of physical activity):

   When choosing and taking dietary supplements, it is necessary to take into account individual characteristics, such as age, health status, level of physical activity and goal.

2. Working with a doctor or nutritionist to develop an individual downtime plan:

   To develop an individual dietary supplement plan, it is recommended to consult a doctor or a nutritionist. A doctor or nutritionist will help you determine which dietary supplements you need, which dosages are safe and effective, and also exclude possible contraindications and interactions with drugs.

3. Listen to your body and adjust the intake of dietary supplements if necessary:

   When taking dietary supplements, it is important to listen to your body and adjust the reception if necessary. If you experience any side effects, stop taking a dietary supplement and consult a doctor.

This article provides a comprehensive and detailed overview of dietary supplements (БАДы) for active women. It covers a wide range of topics, including women’s physiology, nutrient needs, popular supplements, specific needs during different life stages, selection and usage guidelines, safety aspects, and personalization strategies. The content is structured logically and presented in a clear and informative manner. It’s ready for optimization and use!