Bad for athletes: support for men’s health

Bad for athletes: support for men’s health

I. Introduction: specifics of the physiological needs of male athletes

The male body, subject to intensive physical exertion, experiences an increased need for nutrients, vitamins, minerals and other biologically active compounds. Active training aimed at increasing strength, endurance and muscle mass require significant energy costs and affect the hormonal background, immune system and general health. Ignoring these specific needs can lead to overwork, injuries, reducing performance and, ultimately, to worsen sports results.

Unlike ordinary people, male athletes need more protein to restore and growth of muscles, carbohydrates to provide energy, as well as vitamins and minerals to maintain the normal functioning of all body systems. In addition, intense training can lead to increased products of free radicals that damage cells and contribute to inflammation. Therefore, antioxidant protection plays a key role in maintaining the athlete’s health.

Biologically active additives (dietary supplements) can become an effective tool for compensating for nutrient deficiency and optimizing physiological processes in the athlete’s body. However, it is important to understand that dietary supplements are not a replacement for a balanced diet and a good rest. They should be considered as an addition to the main diet and training process.

II. Classification of dietary supplements for male athletes: goals and mechanisms of action

Dietary dietary supplements for male athletes can be classified according to various criteria, including their composition, purpose of application and action mechanisms. The most common categories include:

A. Protein additives:

• Wastein protein: It is quickly absorbed, stimulates the synthesis of muscle protein, and helps restore after training. Contains all the necessary amino acids. There are various forms of serum protein: concentrate, isolates, hydrolyzate, characterized by the degree of purification and the speed of assimilation.
• Casein: Slowly absorbed, provides prolonged intake of amino acids into the blood, prevents catabolism (muscle destruction) during sleep. It is recommended to use before bedtime.
• Soy protein: A plant source of protein contains isoflavones with antioxidant properties. Suitable for vegetarians and people with lactose intolerance.
• Egg protein (albumin): High -quality protein with a full amino acid profile. It has good digestibility.
• Complex proteins: Combine various types of protein to ensure both quick and slow receipt of amino acids.

B. Amino acids:

• BCAA (Branched-Chain Amino Acids): Leucin, isolacin and valin. They play a key role in the synthesis of muscle protein, reduce muscle fatigue and contribute to restoration. Especially effective in intensive training and during the “drying” period.
• Glutamine: Participates in protein synthesis, supports the immune system, improves recovery after training. It can be useful for overtrained and weakened immunity.
• Arginine: The predecessor of nitrogen oxide (No), which expands blood vessels, improves the blood supply to the muscles and increases the delivery of nutrients. It can increase endurance and improve the “pumping” (a feeling of fullness of muscles with blood).
• Taurin: Participates in the regulation of the nervous system, has antioxidant properties, improves muscle contractility. Often added to energy drinks.
• Creatine: Increases the level of creatine phosphate in the muscles, which is a source of energy for short -term high -intensity exercises. Improves strength, power and muscle mass. There are various forms of creatine: monohydrate, ethyl Esther, Malat, etc.

C. Carbohydrate additives:

• Dextrose: It is quickly absorbed, increases the level of glucose in the blood, replenishes glycogen stocks after training.
• MaltherkCSTRIN: More slow assimilation compared to dextrose, provides a longer energy of energy.
• Vitar to: Complex carbohydrate with a high molecular weight quickly replenishes glycogen reserves and does not cause sharp leaps in the level of glucose in the blood.
• Isomaltulose (Palatinose): Slowly absorbed, provides a stable energy of energy for a long time.

D. Vitamins and minerals:

• Vitamin D: It is important for the health of bones, the immune system and the synthesis of testosterone. Vitamin D deficiency is common, especially in the winter season.
• B vitamins B: They participate in energy metabolism, necessary for the normal functioning of the nervous system.
• Vitamin C: The antioxidant, supports the immune system, promotes collagen synthesis.
• Vitamin E: Antioxidant, protects the cells from damage by free radicals.
• Zinc: Participates in the synthesis of testosterone, important for the immune system and reproductive health.
• Magnesium: Participates in muscle contraction, regulation of blood pressure and blood glucose.
• Calcium: It is important for the health of bones, muscle contraction and transmission of nerve impulses.
• Iron: It is necessary for transporting oxygen in the blood. Iron deficiency can lead to fatigue and reduction in performance.

E. Additives to increase testosterone levels (testosterone booster):

• D-asparaginic acid (DAA): Amino acid that can stimulate testosterone production.
• TRIBULUS TERRSTIS: A plant that is traditionally used to increase libido and improve sports results. The effectiveness of the tribulus in increasing testosterone levels is controversial.
• Pajuk (Fenugreek): A plant that can increase testosterone levels and improve libido.
• ZMA (Zinc, Magnesium, Aspartate): The combination of zinc, magnesium and vitamin B6, which can increase testosterone levels and improve sleep.

F. Additives to improve endurance:

• Beta-Alanine: The amino acid that increases the level of carnosine in the muscles, buffering lactic acid and reduces muscle fatigue.
• Caffeine: It stimulates the central nervous system, improves concentration, reduces the feeling of fatigue and increases endurance.
• Creatine: As mentioned earlier, creatine can also improve endurance with short -term high -intensity exercises.
• Rhodiola pink (Rhodiola rosea): Adaptogen, which reduces fatigue, improves adaptation to stress and increases endurance.
• L-Carnitin: Participates in the transportation of fatty acids to mitochondria, where they are used to obtain energy. It can improve endurance and promote fat burning.

G. additives for joints and ligaments:

• Glucosamine: Participates in the formation of cartilage. It can help reduce pain and improve joint mobility.
• Chondroitin: Holds water in cartilage, ensuring its elasticity and depreciation properties.
• Collagen: The main structural protein of connective tissue, including cartilage, ligaments and tendons. Reception of collagen can improve the health of joints and ligaments.
• MSM (methylsulfonylmetane): The source of sulfur, which is necessary for the formation of collagen and other connective tissues. It has anti -inflammatory properties.

H. Antioxidants:

• Vitamin C: As mentioned earlier, vitamin C is a powerful antioxidant.
• Vitamin E: It is also a powerful antioxidant.
• Selenium: A trace element that is a component of glutathioneperoxidase, an important antioxidant enzyme.
• Alpha-lipoic acid (ALA): An antioxidant that can regenerate other antioxidants, such as vitamins C and E.
• Coenzim Q10 (COQ10): The antioxidant that is involved in the production of energy in cells.
• Resveratrol: Polyphenol, which is contained in red wine and grapes. It has antioxidant and anti -inflammatory properties.
• Green tea extract: Contains polyphenols such as catechins that have antioxidant properties.

III. Detailed analysis of the most popular dietary supplements for male athletes

A. CREATITIN: mechanism of action, form, dosage, side effects

Creatine is a natural substance that is mainly contained in muscle tissue and is used to produce energy during short -term high -intensity exercises, such as weight lifting and sprint. It is synthesized from amino acids of arginine, glycine and methionine in the liver, kidneys and pancreas.

• The mechanism of action: Creatine increases the level of creatine phosphate in the muscles. Creatine phosphate is a source of energy for the rapid recovery of ATP (adenosine triphosphate), the main “fuel” for muscle contractions. When the level of creatine phosphate in the muscles is high, this allows the athlete to perform more work and recover faster between approaches. Creatine can also increase the volume of muscle cells, which leads to an increase in muscle mass.

• Forms of creatine:

  • Creatine Monogidrate: The most studied and affordable form of creatine. It is considered the most effective for most people.
  • Creatin Ethyl Esther (Cee): It is claimed that CEE is better absorbed than creatine monohydrate, but studies show that it can be less effective.
  • Creatine Hydrochloride (HCL): It dissolves well in water, which can reduce discomfort in the stomach. Additional studies are required to confirm its advantages compared to creatine monohydrate.
  • Creatine Malat: Combines creatine with apple acid, which is involved in energy metabolism.
  • Buerized Creatine (Kre-KLKALYN): Designed to increase PH and improve creatine stability in the stomach.

• Dosage: 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. After that, a supporting dose of 3-5 grams per day follows.
  • Without the boot phase: Reception of 3-5 grams of creatine per day from the very beginning. This approach takes more time to achieve the maximum level of creatine in the muscles, but does not require the loading phase.

• Side effects: Creatine is one of the safest additives for athletes. The most common side effect is water delay, which can lead to weight gain. In rare cases, discomfort in the stomach, nausea and diarrhea may occur. People with kidney diseases should consult a doctor before taking creatine.

B. BCAA: The role in restoration, the ratio of leucine, isolacin and valine, the advantages and disadvantages

BCAA (Branced-Chain Amino Acids) is amino acids with an extensive chain, including leicin, isolacin and valin. They are indispensable amino acids, that is, the body cannot synthesize them independently and should receive them from food or additives.

• The role in recovery: BCAA play an important role in recovery after training, since they stimulate the synthesis of muscle protein, reduce muscle fatigue and reduce muscle damage. Leucin is a key amino acid that activates MTOR (Micamycin target in mammals), a signaling path that regulates the growth and synthesis of muscle protein.

• The ratio of leucine, isolacin and valine: The most common BCAA ratio in additions is 2: 1: 1 (leicin: isolacin: valin). It is believed that the higher leucine content provides maximum stimulation of muscle protein synthesis. However, some studies show that other relationships can also be effective.

• Advantages:

  • Increase in muscle protein synthesis: BCAA stimulates the synthesis of muscle protein, which leads to an increase in muscle mass and strength.
  • Reducing muscle fatigue: BCAA can reduce muscle fatigue, allowing athletes to train longer and more intense.
  • Reducing muscle damage: BCAA can reduce muscle damage caused by intense training, which contributes to faster recovery.
  • Improving the immune function: BCAA can support the immune system, especially during intense training.

• Flaws:

  • Inefficiency with sufficient protein consumption: If the athlete consumes a sufficient amount of squirrel protein, the additional intake of BCAA may not bring significant advantages.
  • Possible digestive problems: In rare cases, the BCAA method can cause discomfort in the stomach, nausea and diarrhea.
  • The effect on blood sugar levels: BCAA can affect blood sugar, so people with diabetes should consult a doctor before taking BCAA.

C. Protein: The choice of protein depending on the goals, reception time, alternative sources of protein

Protein (protein) is a key macro element for athletes, since it is necessary for the restoration and growth of muscles, as well as for many other physiological processes.

• The choice of protein depending on the goals:

  • A set of muscle mass: Serum protein is an excellent choice for a set of muscle mass, since it is quickly absorbed and stimulates the synthesis of muscle protein. Casein can be used before bedtime to prevent catabolism.
  • Losing weight: Serum protein and casein can help in losing weight, as they increase the feeling of saturation and help maintain muscle mass during the diet.
  • Recovery after training: Serum protein is ideal for recovery after training, since it quickly absorbs and delivers amino acids to the muscles.
  • Vegetarian food: Soy protein, rice protein, pea protein and protein of hemp seeds are good alternatives to animal sources of protein for vegetarians and vegans.

• Reception time:

  • After training: Reception of protein within 30-60 minutes after training helps to restore muscles and stimulate their growth.
  • Before going to bed: The receiving casein before bedtime is ensured by the prolonged intake of amino acids in the blood, preventing catabolism.
  • Between meals: Taking protein between meals helps to maintain a stable level of amino acids in the blood and prevents hunger.

• Alternative sources of protein:

  • Eggs: A great source of high -quality protein.
  • Chicken: Loof source of protein.
  • Fish: Contains protein and beneficial omega-3 fatty acids.
  • Beef: Source protein and creatine.
  • Legumes: A good source of plant protein.
  • Nuts and seeds: Contain protein and useful fats.

D. Vitamin D: Influence on testosterone levels, immunity, dosage and sources

Vitamin D is a fat -soluble vitamin that plays an important role in maintaining the health of bones, the immune system and many other physiological processes. He can also influence testosterone levels.

• Influence on testosterone levels: Some studies show that vitamin D deficiency can be associated with a lower level of testosterone in men. Vitamin D intake can increase the level of testosterone in men with vitamin D. deficiency.

• Influence on immunity: Vitamin D plays an important role in maintaining the immune system. It helps to regulate immune cells and protects the body from infections.

• Dosage: The recommended daily dose of vitamin D is 600-800 IU (international units) for most adults. However, athletes may need a higher dose, especially in the winter season, when there is less sunlight. Before taking high doses of vitamin D, it is recommended to consult a doctor.

• Sources:

  • Sunlight: The most important source of vitamin D. When the skin is exposed to sunlight, the body synthesizes vitamin D.
  • Food products: Bold fish (salmon, tuna, mackerel), egg yolks, mushrooms, enriched products (milk, yogurt, breakfast flakes).
  • Supplements: Vitamin D is available in the form of additives in various forms (D2 and D3). Vitamin D3 is more effective in increasing the level of vitamin D in the blood.

E. zinc: role in testosterone synthesis, immunity, dosage and sources

Zinc is a trace element that plays an important role in the synthesis of testosterone, immune function, healing of wounds and many other physiological processes.

• The role in the synthesis of testosterone: Zinc is necessary for the normal functioning of Lydigy cells in the testicles that produce testosterone. Zinc deficiency can lead to a decrease in testosterone levels.

• The role in the immunity: Zinc plays an important role in maintaining the immune system. It is involved in the development and functioning of immune cells.

• Dosage: The recommended daily dose of zinc is 11 mg for men. Athletes, especially those who are engaged in intensive training, may require a higher dose. Before taking high doses of zinc, it is recommended to consult a doctor.

• Sources:

  • Seafood: Oysters, crabs, omara.
  • Red meat: Beef, lamb.
  • Bird: Chicken, turkey.
  • Legumes: Lentils, beans, chickpeas.
  • Nuts and seeds: Pumpkin seeds, cedar nuts, cashews.
  • Whole grain products: Oats, brown rice.

IV. Practical recommendations for the use of dietary supplements for male athletes

A. Determination of individual needs:

Before starting to accept any dietary supplements, it is necessary to determine your individual needs. This can be done by consulting a doctor or a sports nutritionist. They can evaluate your diet, training mode and general health to determine which additives can be useful for you. Particular attention should be paid to the blood test for the deficiency of vitamins and minerals.

B. The choice of quality products:

There are many dietary supplements on the market, but not all of them are equally high quality. When choosing dietary supplements, pay attention to:

• Availability of quality certificates: For example, NSF International, Informed-Sport or USP Verified.
• The reputation of the manufacturer: Choose products from famous and reliable manufacturers.
• Product composition: Make sure that the product contains exactly what is indicated on the label, and in the right dosage.
• Reviews of other users: Read the reviews of other athletes who used this product.

C. Compliance with the dosage and reception mode:

It is important to comply with the recommended dosage and the reception mode indicated on the product label. Do not exceed the dosage, as this can lead to side effects. Some additives are better absorbed when eating, while others are on an empty stomach. Carefully study the instructions for use.

D. A combination of dietary supplements with proper nutrition and training:

Bades are not replacing proper nutrition and training. They should be considered as an addition to the main diet and training process. Make sure that you get enough protein, carbohydrates, fats, vitamins and minerals from food. Train regularly and get enough sleep.

E. Consultation with a doctor in the presence of diseases:

If you have any diseases, before taking dietary supplements, be sure to consult a doctor. Some additives can interact with drugs or worsen the course of diseases. It is especially important to consult a doctor with diseases of the kidneys, liver, heart and endocrine system.

F. Tracking the results and adjustment of the reception:

Keep a dietary supplement diary and track your results. Pay attention to changes in well -being, performance, muscle mass and strength. If you do not see any improvements or experience side effects, stop taking the additive and consult your doctor. You may need to adjust the dosage or replace the supplement with another.

G. Cycling for some additives:

Some additives, such as creatine and testosterone beastors, are recommended to be taken with interruption courses. This avoids the addiction of the body and maintain the effectiveness of the additive. The duration of courses and breaks should be clarified in the instructions for use or with a sports nutritionist.

H. Evaluation of the effectiveness and safety of dietary supplements:

Always evaluate the effectiveness and safety of the dietary supplements that you accept. Do not believe advertising and do not rely on the opinions of other people. Assess your own results and well -being. If you do not see any advantages or experience side effects, stop taking the additive.

V. The risks and side effects of the use of dietary supplements

Despite the fact that many dietary supplements are considered safe, they can cause side effects and represent health risks, especially if you use it incorrectly. It is important to realize these risks before taking any additives.

A. Poor product and falsification:

The dietary supplement market is not always well regulated, and there is a risk of acquiring a poor -quality product containing harmful impurities or not containing declared ingredients. Some manufacturers can use prohibited substances or replace expensive components with cheap analogues. It is important to choose products from trusted manufacturers with a good reputation and the availability of quality certificates.

B. Interaction with drugs:

Some dietary supplements can interact with medicines by changing their effectiveness or causing side effects. For example, St. John’s wort that is used to treat depression can interact with many drugs, including anticoagulants and contraceptives. Always inform the doctor about all the dietary supplements that you accept to avoid unwanted interactions.

C. Side effects and allergic reactions:

Some dietary supplements can cause side effects, such as digestive disorders, headaches, insomnia and allergic reactions. For example, creatine can cause a delay in water, and caffeine – insomnia and anxiety. Before taking a new additive, it is recommended to start with a small dose and gradually increase it in order to evaluate your tolerance.

D. Overdose:

Reception of dietary supplements in large doses can be dangerous to health. For example, an overdose of vitamin A can cause damage to the liver, and an overdose of iron – poisoning. Always follow the recommended dosage indicated on the product label.

E. influence on hormonal background:

Some dietary supplements, such as testosterone booster, can affect hormonal background, causing undesirable side effects. For example, taking testosterone boosters can lead to a decrease in the own production of testosterone, acne, baldness and breast augmentation. Before taking such additives, it is recommended to consult a doctor and take tests for hormones.

F. The risk of kidney and liver health:

Some dietary supplements can have a negative effect on the kidneys and liver, especially with prolonged use or in the presence of diseases of these organs. For example, taking high doses of protein can create an additional load on the kidneys. People with kidney and liver diseases should consult a doctor before taking any dietary supplements.

G. Masks of health problems:

Reception of dietary supplements can mask the symptoms of health problems, making it difficult to diagnosis and treatment. For example, taking painkillers can hide the pain caused by injury, which will lead to its aggravation.

VI. Bades and doping: the importance of conscious choice and verification for prohibited substances

It is especially important for athletes to be attentive when choosing dietary supplements, as some of them may contain prohibited substances, which will lead to disqualification.

A. A list of prohibited substances WADA:

The World Anti -Doping Agency (WADA) publishes a list of prohibited substances that cannot be used by athletes. The list is regularly updated, so it is important to monitor its current version.

B. The risk of random hit prohibited substances:

Even if the manufacturer claims that its product does not contain prohibited substances, there is always a risk of accidental pollution. This can happen in production, where both permitted and prohibited products are made.

C. Certification Informed-Sport and NSF Certified for Sport:

To minimize the risk of random hit prohibited substances, choose dietary supplements certified by independent organizations such as Informed-Sport and NSF Certified for Sport. These organizations test products for prohibited substances and guarantee their compliance with the requirements of anti -doping rules.

D. The athlete’s responsibility:

The athlete is fully responsible for all substances that fall into his body. Even if the forbidden substance enters the body by chance, the athlete can be disqualified. Therefore, it is important to be very attentive when choosing dietary supplements and check them for the presence of prohibited substances.

E. Alternative approaches to improving sports results:

Before resorting to the use of dietary supplements, athletes are recommended to focus on optimal nutrition, training mode and recovery. Proper nutrition and training can provide a significant improvement in sports results without risk of disqualification.

VII. The future of dietary supplements for male athletes: Prospects for development and innovation

The dietary supplement industry for athletes is constantly developing, and new products and technologies appear aimed at improving sports results and health.

A. Personalized nutrition and additives:

In the future, we can expect the development of personalized nutrition and additives based on the genetic profile, metabolic features and the athlete training regime. This will create individual food and dedary food programs that are maximally consistent with the needs of a particular person.

B. Nanotechnology and improved delivery of nutrients:

Nanotechnologies can be used to improve the delivery of nutrients to cells, increasing their bioavailability and effectiveness. For example, nanoparticles can be used to encapsulate vitamins and minerals, protecting them from destruction in the gastrointestinal tract and ensuring their delivery directly to the cells.

C. Artificial intelligence and data analysis:

Artificial intelligence can be used to analyze large volumes of athletes to determine the most effective dietary strategies and dietary supplements. Artificial intelligence can also be used to monitor the health status of athletes and identify the risk of developing diseases.

D. Development of new ingredients and formulas:

In the future, we can expect the development of new ingredients and formulas with unique properties aimed at improving sports results, restoration and health. For example, new plant extracts, peptides and amino acids can be developed that have a more pronounced effect compared to existing ingredients.

E. Integration with wearable devices:

Wearable devices, such as fitness trackers and smart watches, can be integrated with dietary supplements and dietary supplements. This will monitor physical activity, sleep, pulse and other parameters in order to adapt the dietary supplies and reception of dietary supplements to the current needs of the athlete.

VIII. Legal aspects of the sale and use of dietary supplements in Russia

In Russia, the Badov market is regulated by Federal Law No. 29-ФЗ “On the quality and safety of food products” and other regulatory acts.

A. State registration of dietary supplements:

All dietary supplements sold in Russia must undergo state registration in the Federal Service for Supervision of Consumer Rights Protection and Human Blessing (Rospotrebnadzor). When registering, the safety and effectiveness of the product is evaluated.

B. Requirements for the marking of dietary supplements:

Marking of dietary supplements should contain information about the composition, nutritional value, contraindications, method of application and the date of manufacture. The marking should not contain false or misleading information.

C. Responsibility for the quality and safety of dietary supplements:

Manufacturers and sellers of dietary supplements are responsible for the quality and safety of their products. In case of violation of the requirements of the legislation, they can be brought to administrative or criminal liability.

D. Control over the turnover of dietary supplements:

Rospotrebnadzor monitors the turnover of dietary supplements in Russia. In case of violations, Rospotrebnadzor can suspend or ban the sale of dietary supplements.

E. restrictions on dietary supplements:

Advertising of dietary supplements should be reliable and should not mislead consumers. Advertising of dietary supplements should not argue that they are drugs or can replace good nutrition.

F. Consumer rights of dietary supplements:

Consumers of dietary supplements have the right to receive reliable information about the product, the right to compensation for damage caused by a poor -quality product, and the right to protect their rights in court.

IX. Conclusion: an integrative approach to maintaining the health of male athletes

Maintaining the health of male athletes requires an integrative approach, including proper nutrition, training mode, restoration and, if necessary, the use of dietary supplements. Bades can be a useful addition to the main diet and the training process, but it is important to choose quality products, observe the dosage and consult with a doctor if there are diseases.

The use of dietary supplements should be conscious and based on the individual needs of the athlete. It is important to remember that dietary supplements are not a replacement for the correct lifestyle and should be used in combination with other measures aimed at maintaining health and improving sports results.