Bad for athletes: We increase the effectiveness of training

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

1.1. Athlete’s body needs: Key nutrients

The athlete’s body, subject to intensive physical exertion, makes significantly higher nutrition requirements compared to a person who leads a sedentary lifestyle. These requirements concern both macronutrients (proteins, fats, carbohydrates), and micronutrients (vitamins, minerals). Insufficient or unbalanced nutrition can lead to a decrease in sports results, an increase in the risk of injuries and a slowdown in recovery.

• Squirrels: They are a building material for muscles and participate in recovery processes after training. The recommended protein consumption for athletes varies from 1.2 to 2.2 grams per kilogram of body weight per day, depending on the intensity of training and the sport. Proteins contribute to the synthesis of new muscle fibers and prevent the destruction of existing ones. Sources of protein: meat, fish, poultry, eggs, dairy products, legumes, nuts, seeds. It is important to pay attention to the amino acid composition of the protein, choosing sources containing all the necessary amino acids (especially irreplaceable).

• Carbohydrates: The main source of energy for the body, especially during intense physical exertion. Carbohydrates are broken down to glucose, which is used to feed the muscles and brain. The recommended consumption of carbohydrates for athletes varies from 3 to 12 grams per kilogram of body weight per day, depending on the intensity of training. Distinguish simple (rapidly digestible) and complex (slowly digestible) carbohydrates. Simple carbohydrates (fruits, honey) are suitable for rapid replenishment of energy, and complex carbohydrates (cereals, vegetables) provide prolonged release of energy. It is important to pay attention to the glycemic carbohydrate index, choosing low and medium gi products to maintain a stable blood sugar.

• Fat: It is necessary for the production of hormones, the assimilation of vitamins and maintaining cell health. The recommended fat consumption for athletes is 20-35% of the total number of calories. It is important to choose useful fats, such as unsaturated fats (olive oil, avocados, nuts, fatty fish), and limit the consumption of saturated and trans fats (fatty meat, fried foods, baking). Omega-3 fatty acids contained in oily fish have anti-inflammatory properties and are useful for joint health.

• Vitamins and minerals: They play an important role in many physiological processes, including energy exchange, immune function and tissue restoration. The lack of vitamins and minerals can adversely affect sports results and the general state of health. B vitamins B (participate in energy metabolism), vitamin C (antioxidant, strengthens immunity), vitamin D (participates in calcium metabolism and bone health), vitamin E (antioxidant), calcium (oxygen transport), iron (muscle function) and zinc) and zinc) and zinc are especially important for athletes. (immunity).

1.2. Dietary supplement as an addition to the diet: definition and necessity

Biologically active additives (dietary supplements) are concentrates of natural or natural biologically active substances, designed for direct intake or introduction into food products in order to enrich the ration with individual food or biologically active substances and their complexes, or to increase the body’s resistance to adverse environmental factors, or to maintain normal body functions.

Bad are not drugs and are not intended for the treatment of diseases. They serve as an addition to the main diet and can help to make up for the lack of necessary nutrients, especially in conditions of intense physical exertion.

The need to receive dietary supplements is determined individually and depends on many factors, including:

• Intensity and type of training: Athletes engaged in high -intensity training need more certain nutrients than athletes engaged in low -intensity training.

• Individual characteristics of the body: Some people have a genetic predisposition to a deficiency of certain nutrients.

• Dietary restrictions: Vegetarians and vegans may lack vitamin B12, iron, calcium and other nutrients contained in animal products.

• Climate conditions: In the cold season, the body needs more vitamin D.

• General health: If there are any diseases or conditions affecting the assimilation of nutrients, dietary supplements may be required.

1.3. Principles for choosing dietary supplements: quality, safety, efficiency

The choice of dietary supplements is a responsible process that requires an attentive approach. It is important to consider the following principles:

• Quality: Choose a dietary supplement from trusted manufacturers with a good reputation. Pay attention to the availability of quality certificates (for example, GMP). Make sure that the dietary supplement does not contain harmful impurities and corresponds to the declared composition. It is worth checking the information about the manufacturer, reviews and research confirming the quality of the product.

• Safety: Carefully study the composition of dietary supplements and make sure that you have no allergies or intolerance to any ingredients. Consult a doctor or sports nutritionist before starting dietary supplements, especially if you have any diseases or you take medicines. Do not exceed the recommended dosage. Some dietary supplements can interact with drugs.

• Efficiency: Evaluate how dietary supplement corresponds to your needs and goals. Study scientific research confirming the effectiveness of dietary supplements in improving sports results or maintaining health. Do not rely only on advertising promises. Pay attention to the reviews of other athletes. It is important to understand that the effectiveness of dietary supplements can vary depending on the individual characteristics of the body.

Chapter 2: The main types of dietary supplements for athletes

2.1. Protein: types, use, dosage

Protein (protein) is one of the most popular dietary supplements among athletes. It is necessary for the growth and restoration of muscles after training. There are various types of protein that differ in the speed of assimilation and the composition of amino acids:

• Whey Protein (Whey Protein): It is quickly absorbed, ideal for admission after training in order to quickly deliver amino acids to the muscles. It exists in three forms: concentrate (contains a small amount of fats and carbohydrates), isolate (practically no fats and carbohydrates) and hydrolyzate (partially split protein, is absorbed even faster).

• Casein: Slowly absorbed, provides prolonged receipt of amino acids into the body. It is recommended to take before bedtime to prevent muscle destruction during sleep.

• Soy protein: Plant protein is suitable for vegetarians and vegan. It contains all the necessary amino acids, but is absorbed more slowly than serum protein.

• Egg protein: Contains all the necessary amino acids and is well absorbed. However, it can be allergenic to some people.

• Complex protein: It contains a mixture of various types of protein, providing both the rapid and slow intake of amino acids into the body.

Application: Protein is taken to increase muscle mass, accelerate recovery after training, maintain positive nitrogen balance and prevent muscle destruction.

Dosage: The recommended dosage of protein for athletes is 1.2-2.2 grams per kilogram of body weight per day. The dosage can be divided into several techniques during the day. The optimal time for taking protein is after training and before bedtime.

2.2. Creatine: mechanism of action, advantages, side effects

Creatine is a natural substance that is contained in the muscles and is involved in energy metabolism. Reception of creatine in the form of dietary supplements increases the reserves of creatine phosphate in muscles, which allows you to increase strength and endurance during training.

The mechanism of action: Creatine phosphate is used to rapidly restore ATP (adenosine triphosphate) – the main source of energy for muscle contractions. An increase in the reserves of creatine phosphate allows you to train with greater intensity and longer.

Advantages:

• Increasing strength and power.
• Increase in muscle mass.
• Improving endurance.
• Acceleration of recovery after training.
• Improving cognitive functions.

Side effects:

• Fluid retention in the body (usually temporary).
• Disorder of the gastrointestinal tract (rarely).
• Muscle cramps (rarely).

Types of creatine: The most common form of creatine is creatine monohydrate. There are other forms of creatine, such as creatine ethyl ether, creatine hydrochloride and creatine Malat, but their effectiveness is not always confirmed by scientific research.

Dosage: There are two main ways to take creatine:

• Loading phase: 20 grams per day, divided into 4 doses, within 5-7 days. After that-a supporting dose of 3-5 grams per day.

• Without the boot phase: 3-5 grams per day constantly.

The effectiveness of both methods is the same, but the loading phase allows you to quickly saturate the muscles with creatin.

2.3. BCAA amino acids: role, sources, dosage

Amino acids with an extensive chain (BCAA) are three essential amino acids: leucine, isolacin and valin. They make up about 35% of all amino acids in the muscles and play an important role in growth and recovery processes.

Role:

• Stimulate muscle protein synthesis.
• Prevent muscle destruction.
• Reduce muscle pain after training.
• Improve endurance.
• Reduce fatigue.

Sources: BCAA is found in foods rich in protein, such as meat, fish, poultry, eggs, dairy products and legumes. BCAA is also available in the form of dietary supplements.

Dosage: The recommended BCAA dosage is 5-20 grams per day, depending on the intensity of training and goals. The optimal BCAA reception time is before, during and after training. The ratio of leucine, isolacin and valine is usually 2: 1: 1.

2.4. Glutamin: functions, application, advantages

Glutamine is a conditionally essential amino acid, which is the most common amino acid in the body. It plays an important role in the immune function, restoration of tissues and maintaining nitrogen balance.

Functions:

• Strengthens the immune system.
• Accelerates recovery after training.
• Supports intestinal health.
• Participates in protein synthesis.
• Reduces muscle pain.

Application: Glutamine is recommended to be taken by athletes undergoing intensive training to strengthen immunity and accelerate recovery.

Advantages:

• Improving the immune function.
• Acceleration of recovery after training.
• Reducing muscle pain.
• Support for intestinal health.

Dosage: The recommended dosage of glutamine is 5-15 grams per day, divided into several tricks. The optimal time of taking glutamine is after training and before bedtime.

2.5. Vitamin D: meaning for athletes, sources, dosage

Vitamin D plays an important role in bone health, immune function and muscle strength. The disadvantage of vitamin D can adversely affect sports results and increase the risk of injuries.

Meaning for athletes:

• Strengthens bones and prevents fractures.
• Improves muscle function and strength.
• Strengthens the immune system.
• Participates in the metabolism of calcium and phosphorus.
• Reduces the risk of inflammation.

Sources: The main source of vitamin D is sunlight. Vitamin D is also found in fatty fish, egg yolks and enriched products.

Dosage: The recommended dosage of vitamin D for athletes is 1000-5000 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 to the level of 25-OH vitamin D.

2.6. Omega-3 fatty acids: benefits for athletes, sources, dosage

Omega-3 fatty acids are polyunsaturated fatty acids that have an anti-inflammatory effect and are useful for the health of the heart, brain and joints.

The benefits for athletes:

• Reduce inflammation in the muscles and joints.
• Accelerate recovery after training.
• Improve the function of the heart and blood vessels.
• Improve cognitive functions.
• Support the health of the joints.

Sources: Omega-3 fatty acids are found in fatty fish (salmon, tuna, sardines), linen seeds, chia seeds and walnuts. Also, omega-3 fatty acids are available in the form of dietary supplements.

Dosage: The recommended dosage of omega-3 fatty acids is 1-3 grams per day. It is important to choose high-quality dietary supplements containing EPA and DHA-the main active forms of omega-3 fatty acids.

2.7. Coenzym Q10 (COQ10): role in energy exchange, advantages, dosage

Coenzym Q10 (CoQ10) is an antioxidant that plays an important role in energy metabolism in cells. It participates in the production of ATP and protects the cells from damage by free radicals.

Role in energy exchange: COQ10 is necessary for the normal operation of mitochondria – energy stations of cells. It participates in the transfer of electrons in the respiratory chain, which leads to the formation of ATP.

Advantages:

• Improves energy metabolism.
• Protects cells from damage by free radicals.
• Improves the function of the heart and blood vessels.
• Improves cognitive functions.
• Reduces fatigue.

Dosage: The recommended COQ10 dosage is 100-300 mg per day. Reception of COQ10 is recommended for people involved in intensive physical activity, as well as older people.

2.8. Other useful dietary supplements: beta-alanine, l-carnitine, electrolytes

• Beta-Alanine: Increases the level of carnosine in the muscles, which allows you to increase endurance and reduce fatigue during training. Dosage: 2-5 grams per day.

• L-Carnitin: Participates in the transport of fatty acids in mitochondria, where they are used to produce energy. It is believed that L-carnitine helps to burn fat and improves endurance, but scientific data on this are contradictory. Dosage: 500-2000 mg per day.

• Electrolytes (sodium, potassium, magnesium, calcium): The loss of electrolytes with then during training can lead to dehydration, muscle seizures and a decrease in sports results. It is recommended to make up for the loss of electrolytes using special sports drinks or dietary supplements.

Chapter 3: Dad Admission Rules and Precautions

3.1. Consultation with a doctor or sports dietologist

Before taking any dietary supplements, it is necessary to consult a doctor or a sports nutritionist. This is especially important if you have any diseases, you take medicines or you are pregnant or breastfeeding. A doctor or nutritionist will help you determine which dietary supplements you need, in what dosages and how to take them correctly. They will also help to identify possible contraindications and interactions with drugs.

3.2. Study of the composition and instructions for use

Before taking dietary supplement, carefully study the composition and instructions for use. Make sure that you do not have allergies or intolerance to any ingredients. Pay attention to the recommended dosage and method of use. Do not exceed the recommended dosage.

3.3. Compliance with the recommended dosage and reception mode

Compliance with the recommended dosage and the reception mode is an important factor to achieve maximum efficiency and safety of dietary supplements. Do not exceed the recommended dosage, as this can lead to side effects. Take dietary supplements in accordance with the instructions for use.

3.4. Observation of the reaction of the body and timely cancellation of dietary supplements with the appearance of side effects

While taking dietary supplements carefully observe the reaction of your body. If you notice any side effects, such as allergic reactions, an disorder of the gastrointestinal tract or other unpleasant symptoms, immediately stop taking dietary supplements and consult a doctor.

3.5. Combination of dietary supplements with full food and training mode

Bad is not a replacement for good nutrition and training mode. They serve only with an addition to them. To achieve maximum results, you need to eat properly, train regularly and observe recreation mode. Bad can help you improve your sporting results, but they will not do it for you.

3.6. The choice of dietary supplements from trusted manufacturers and the avoidance of fakes

Choose a dietary supplement from trusted manufacturers with a good reputation. Avoid the purchase of dietary supplements from dubious sellers, as it can be a fake. Fake dietary supplements may contain harmful impurities or not contain the declared ingredients. Buy dietary supplements only in pharmacies or specialized sports nutrition stores. Pay attention to the availability of quality certificates.

3.7. Checking dietary supplements for prohibited substances (for professional athletes)

Professional athletes need to check dietary supplements for prohibited substances. Many dietary supplements may contain substances that are prohibited for use during competitions. Information about prohibited substances can be found on the website of the World Anti -Doping Agency (WADA).

Chapter 4: Diet for different sports

4.1. Bad for power sports (bodybuilding, powerlifting)

For power sports, such as bodybuilding and powerlifting, dietary supplements that contribute to the growth of muscle mass, increase strength and accelerate recovery are important.

• Protein: The main dietary supplement for muscle growth. It is recommended to be taken after training and before bedtime.

• Creatine: Increases strength and power.

• Amino acid BCAA: They stimulate the synthesis of muscle protein and prevent muscle destruction.

• Glutamine: Accelerates recovery after training.

• Beta-Alanine: Increases endurance during training.

• TRIBULUS TERRSTIS: It is believed that it increases the level of testosterone, but scientific data on this are contradictory.

4.2. Dietary supplement for sporting endurance (running, swimming, cycling)

For sporting sporting, dietary supplements are important, contributing to an increase in endurance, improving energy exchange and a decrease in fatigue.

• Carbohydrates: The main source of energy during training. It is recommended to use sports drinks or gels containing carbohydrates.

• Electrolytes: Fill the loss of electrolytes with later.

• Beta-Alanine: Increases endurance.

• L-Carnitin: It is believed that it helps to burn fat and improves endurance.

• Coenzim Q10 (COQ10): Improves energy metabolism.

• Iron: It is necessary for the transport of oxygen into the muscles.

4.3. Dad for command sports (football, basketball, hockey)

For command sports, dietary supplements are important, contributing to an increase in strength, endurance, speed and improving the reaction.

• Protein: For recovery after training and games.

• Creatine: Increases strength and power.

• Carbohydrates: To maintain the energy level during games and training.

• Electrolytes: Fill the loss of electrolytes with later.

• Amino acid BCAA: Accelerate recovery after training and reduce muscle pain.

• Caffeine: Improves concentration and reaction. (It is important to use with caution and take into account individual tolerance)

4.4. Dietary supplies for martial arts (boxing, struggle, MMA)

For martial arts, dietary supplements are important, contributing to an increase in strength, speed, endurance and improving recovery after injuries.

• Protein: For recovery after training and battles.

• Creatine: Increases strength and power.

• Amino acid BCAA: Accelerate recovery after training and reduce muscle pain.

• Glutamine: Accelerates recovery after training and strengthens immunity.

• Chondroitin and glucosamine: Support the health of joints and ligaments.

• Omega-3 fatty acids: Reduce inflammation and contribute to restoration after injuries.

Chapter 5: New research and prospects in the field of dietary supplements for athletes

5.1. Recent scientific discoveries in the field of sports nutrition

In the field of sports nutrition, new studies are constantly conducted aimed at studying the efficiency and safety of various dietary supplements. Some of the latest scientific discoveries include:

• The role of the intestinal microbiots in sports results: Studies show that the intestinal microbiota plays an important role in sports results. Certain bacteria can improve endurance, accelerate recovery and reduce inflammation. Probiotics and prebiotics can be useful for optimizing intestinal microbiota in athletes.

• Individual approach to nutrition: More and more studies are emphasized by the importance of an individual approach to nutrition of athletes. Genetic factors, body composition, level of training and other factors can affect the need for certain nutrients.

• Using technologies for power monitoring: New technologies, such as wearable sensors and application for smartphones, allow athletes to more effectively monitor their food and adapt it to their needs.

5.2. New promising dietary supplement to improve sports results

New promising dietary supplements appear that can improve sports results:

• CARNOSINE: Increases endurance and reduces fatigue. Beta-Alanin is the predecessor of Carnosine.

• Nitrate: Improve blood flow and oxygen delivery to the muscles. Contained in beets and other vegetables.

• Quercetin: Antioxidant with anti -inflammatory properties.

• Creatine Hydrochloride (HCL): Perhaps it has better solubility and digestibility in comparison with creatine monohydrate.

5.3. Future of sports nutrition: personalization and innovation

The future of sports nutrition is associated with personalization and innovation. In the future, athletes will be able to receive individual recommendations for nutrition and receiving dietary supplements based on their genetic data, body composition and other factors. There will be new dietary supplements developed using nanotechnologies and other advanced technologies. Sports nutrition will become more effective and safe.

Chapter 6: myths and misconceptions about dietary supplements for athletes

6.1. Myth: Bad is a replacement for good nutrition

Bad should never replace good nutrition. They only complement him. The basis of the athlete’s diet should be whole products rich in macro- and micronutrients.

6.2. Myth: the more dietary supplements, the better the result

Reception of a large number of dietary supplements does not guarantee the best results. It is important to observe the recommended dosages and accept only those dietary supplements that are really necessary. An excess of some nutrients can be harmful to health.

6.3. Myth: Bad is a safe alternative to anabolic steroids

Bad are not analogues of anabolic steroids. Anabolic steroids are synthetic hormones that have a powerful anabolic effect, but also have many side effects. Bad does not have such a strong effect, but with proper use can help improve sports results.

6.4. Myth: all dietary supplements are effective

Not all dietary supplements are equally effective. The effectiveness of some dietary supplements is confirmed by scientific research, and the effectiveness of others is not. It is important to choose dietary supplements whose effectiveness has been proven.

6.5. Myth: dietary supplement have no side effects

Some dietary supplements may have side effects. Before taking dietary supplements, it is necessary to carefully study the composition and instructions for use and consult a doctor.

6.6. Myth: Bad is an expensive pleasure

Some dietary supplements can be expensive, but there are also affordable options. It is important to choose dietary supplements, the ratio of the price and quality of which is optimal.

Chapter 7: Conclusion

The use of dietary supplements in sports can be a useful tool to increase the efficiency of training and achieve the best results. However, it is important to remember that dietary supplements are not a magic pill, but only an addition to a good nutrition, a training and rest mode. Before you start taking dietary supplements, you need to consult a doctor or sports nutritionist, study the composition and instructions for use and comply with the recommended dosage. Choose a dietary supplement from trusted manufacturers and avoid fakes. Remember that the main thing is health and well -being.