Bades and sports: support for an active lifestyle

Bades and sports: support for an active lifestyle

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

1. 1 The needs of the athlete’s body: micro- and macro elements

Athletes, unlike people leading a sedentary lifestyle, subject their body to significantly large loads. This entails increased needs for energy, nutrients, vitamins and minerals. Providing these needs is crucial for optimal performance, restoration and prevention of injuries.

• Macro elements:

  • Proteins (proteins): Building blocks of the body necessary for the growth and restoration of muscles. Athletes need more protein than people who are not involved in sports. The recommended daily norm for athletes is 1.2-2.0 grams of protein per kilogram of body weight, depending on the intensity and type of training. Proteins consist of amino acids, some of which are indispensable, that is, the body cannot synthesize them independently and should receive from food.
  • Carbohydrates: The main source of energy for the body. Athletes require carbohydrates to provide energy during training and restore glycogen reserves in the muscles and liver after training. The recommended daily norm for athletes is 3-12 grams of carbohydrates per kilogram of body weight, depending on the intensity and type of training. There are simple and complex carbohydrates. Complex carbohydrates, such as whole grain products, vegetables and fruits, provide a more stable level of energy.
  • Fat: Important for hormonal regulation, absorption of fat -soluble vitamins (A, D, E, K) and maintaining cell health. Athletes require healthy fats, such as unsaturated fats contained in avocados, nuts, seeds and olive oil. The recommended daily norm for athletes is 20-35% of the total number of calories.

• Microelements:

  • Vitamins: Organic compounds necessary for various metabolic processes in the body.
    • Vitamin D: It is important for the health of bones, the immune system and muscle function. Often, athletes have a deficiency of vitamin D, especially in the winter months.
    • B vitamins B: Participate in energy metabolism, nervous system and the formation of red blood cells.
    • Vitamin C: The antioxidant that helps protect the cells from damage caused by free radicals and supports the immune system.
    • Vitamin E: An antioxidant that helps protect cells from damage and supports skin health.
    • Vitamin A: It is important for vision, immune system and skin health.
  • Minerals: Inorganic substances necessary for various functions of the body.
    • Iron: It is important for the transfer of oxygen in the blood. Iron deficiency can lead to fatigue and decrease in productivity.
    • Calcium: It is important for the health of bones and muscle function.
    • Magnesium: It is important for muscle function, nervous system and regulation of blood sugar.
    • Potassium: It is important for maintaining water balance and muscle function.
    • Zinc: It is important for the immune system, growth and recovery.

1. 2 DBD definition and their classification

Dietary supplements (biologically active additives) are concentrates of natural or identical to natural biologically active substances designed for direct intake or introduction into food products in order to enrich the rations with individual food or biologically active substances and their complexes.

• Classification of dietary supplements:

  • Nutricevtiki: Used to correct the chemical composition of food. These include vitamins, minerals, dietary fibers, polyunsaturated fatty acids and other substances.
  • Parafarmetzetics: Used for prevention, auxiliary therapy and maintaining the functional activity of organs and systems. These include plant extracts, beekeeping products, and other biologically active substances.
  • Probiotics and prebiotics: Support a healthy intestinal microflora. Probiotics are living microorganisms that benefit the health of the owner when they are introduced in adequate quantities. Prebiotics are indigestible food ingredients that contribute to the growth and activity of beneficial bacteria in the intestines.
  • Sports additives: Specially designed to increase sports results, accelerate the restoration and maintenance of athletes.

1. 3 The difference between dietary supplements and medicines

It is important to understand the key differences between dietary supplements and drugs:

• Regulation: Medicines undergo strict clinical trials and regulatory procedures before entering the market. Bades are regulated less strictly, and their effectiveness and safety are not always proved clinically.
• Appointment: Medicines are designed to treat diseases and prescribed by a doctor. Bades are designed to maintain health and are not a cure.
• Evidence of effectiveness: The effectiveness of drugs should be proved in clinical trials. The effectiveness of dietary supplements can be based on traditional use or preliminary research.
• Quality control: The production of drugs is carried out in accordance with the strict GMP standards (Good Manoufacturing Practice). Quality control of dietary supplements can be less strict.
• Side effects: Medicines may have side effects that should be indicated in the instructions. Bades can also cause side effects, especially if you use drugs incorrectly or interacting.

1. 4 Legislative regulation of dietary supplements

In different countries, legislative regulation of dietary supplements is different. It is important to get acquainted with local laws and rules regarding the production, sale and use of dietary supplements. Typically, dietary supplements are regulated as food, and not as drugs, which means less strict control. It is important to choose dietary supplements from reliable manufacturers who comply with quality and safety standards.

Chapter 2: The most popular dietary supplement for athletes and their action

2. 1 Protein: types, benefits, application

Protein is a key macro element for athletes, since it is necessary for the growth and restoration of muscles. There are several types of protein, each of which has its own characteristics:

• Wastein protein: It is quickly absorbed and ideal for reception after training in order to quickly restore muscles. There are various forms of serum protein:
  • Wastein serum concentrate: Contains 70-80% protein, the rest-carbohydrates and fats.
  • Wasteen protein isolate: Contains more than 90% of protein, with a minimum content of carbohydrates and fats.
  • Hydrolysis of serum protein: Previously split into smaller peptides, which facilitates and accelerates assimilation.
• Casein: Slowly absorbed and ideal for admission before bedtime to provide muscles with amino acids during the night.
• Soy protein: Plant protein, which is a good option for vegetarians and vegans.
• Egg protein: Contains all the necessary amino acids and is well absorbed.
• Complex protein: A mixture of various types of protein, providing both quick and slow assimilation.

The benefits of protein for athletes:

• Muscle growth and restoration: Protein provides the necessary amino acids to restore damaged muscle fibers after training and stimulates the growth of new muscles.
• Improving sports results: Protein helps increase strength, endurance and muscle mass, which leads to an improvement in sports results.
• Reducing the feeling of hunger: Protein promotes saturation and can help control the appetite.
• Maintaining bone health: Protein is important for bone health and can help prevent osteoporosis.

Protein use:

• After training: Reception of serum protein after training helps to quickly restore muscles.
• Before going to bed: Reception of casein before bedtime provides muscles with amino acids during the night.
• During the day: Adding protein to the diet during the day can help satisfy the need for protein.
• In the form of protein cocktails, bars and other products.

2. 2 Creatine: action, types, dosage

Creatine is a natural substance contained in the muscles and is used to produce energy during intense exercises. Creatine is one of the most studied and effective sports additives.

Creatine action:

• Increasing strength and muscle mass: Creatine helps to increase the reserves of creatine phosphate in the muscles, which allows more energy to produce during intense exercises. This leads to an increase in strength and muscle mass.
• Improvement of endurance: Creatine can help improve endurance during intense exercises.
• Acceleration of recovery: Creatine can help accelerate recovery after training.
• Muscle protection from damage: Creatine can help protect the muscles from damage caused by intense exercises.

Types of creatine:

• Creatine Monogidrate: The most common and studied form of creatine.
• Creatin ESTIL ESTER: It is believed that this form of creatine is better absorbed, but studies do not confirm this.
• Creatine hydrochlori: It is believed that this form of creatine is better dissolved in water and does not cause swelling of the abdomen.
• Buferized creatine: It is believed that this form of creatine is more stable in the stomach.

Dosage creatine:

• Loading phase: 20 grams per day for 5-7 days.
• Supporting dose: 3-5 grams per day.

2. 3 BCAA amino acids: composition, effect, recommendations for receiving

BCAA (Branced-Chain Amino Acids) is a group of three essential amino acids: leucine, isolacin and valin. These amino acids are important for the growth and restoration of muscles, as well as for energy metabolism.

BCAA composition:

• Laicin
• Isoleycin
• Walin

BCAA effect:

• Muscle growth and restoration: BCAA stimulates the synthesis of protein in the muscles and help restore damaged muscle fibers after training.
• Reducing muscle pain: BCAA can help reduce muscle pain after training.
• Improvement of endurance: BCAA can help improve endurance during training.
• Prevention of muscle catabolism: BCAA can help prevent the destruction of muscle tissue during training and during periods of insufficient nutrition.

Recommendations for receiving BCAA:

• Before training: Reception of BCAA before training can help improve endurance and prevent muscle catabolism.
• During training: Reception of BCAA during training can help reduce muscle pain and improve endurance.
• After training: Reception of BCAA after training can help accelerate muscle restoration.
• Between meals: BCAA intake between meals can help prevent muscle catabolism.

2. 4 Glutamin: role, properties, use in sports

Glutamine is the most common amino acid in the body. It plays an important role in the immune system, digestion and restoration of muscles.

The role of glutamine:

• Support for the immune system: Glutamine is the main source of energy for immune cells. During intensive training, the glutamine level in the body may decrease, which can weaken the immune system.
• Improving digestion: Glutamine helps to maintain the health of the intestinal mucosa and can help improve digestion.
• Muscle restoration: Glutamine can help accelerate muscle restoration after training.
• Increase in glycogen reserves: Glutamine can help increase glycogen reserves in the muscles.

Glutamine properties:

• Immunomodulating: Strengthens the immune system.
• Antikatabolic: Prevents the destruction of muscle tissue.
• Anabolic: Stimulates the growth of muscle tissue.
• Hepatoprotective: Protects the liver.

The use of glutamine in sports:

• After training: The intake of glutamine after training can help accelerate muscle restoration and strengthen the immune system.
• During intensive training: The intake of glutamine during intense training can help support the immune system.
• During periods of illness: The intake of glutamine during periods of the disease can help strengthen the immune system and accelerate recovery.

2. 5 Vitamins and minerals: meaning for athletes, overview of popular complexes

Vitamins and minerals play an important role in maintaining the health and performance of athletes. They participate in many metabolic processes, including energy metabolism, protein synthesis, the function of the immune system and bone health.

The value of vitamins and minerals for athletes:

• Energy metabolism: B vitamins participate in energy metabolism and help transform food into energy.
• Protein synthesis: Vitamins C and D, as well as zinc and magnesium minerals, are involved in the synthesis of protein and help to build and restore muscles.
• The function of the immune system: Vitamins A, C and E, as well as zinc and selenium minerals, support the function of the immune system and help protect the body from infections.
• Bone health: Vitamins D and K, as well as calcium minerals and phosphorus, are necessary for bone health and help prevent osteoporosis.

Review of popular vitamin-mineral complexes for athletes:

• Multivitamins: They contain a wide range of vitamins and minerals and are designed to meet the general needs for nutrients.
• Vitamin D: It is important for the health of bones, the immune system and muscle function.
• B vitamins B: Participate in energy metabolism, nervous system and the formation of red blood cells.
• Vitamin C: An antioxidant that helps protect the cells from damage and supports the immune system.
• Iron: It is important for the transfer of oxygen in the blood.
• Calcium: It is important for the health of bones and muscle function.
• Magnesium: It is important for muscle function, nervous system and regulation of blood sugar.
• Zinc: It is important for the immune system, growth and recovery.

2. 6 L-carnitine: mechanism of action, benefit for physical activity

L-carnitine is an amino acid that plays an important role in energy metabolism. It helps to transport fatty acids to mitochondria, where they are burned for energy production.

L-carnitine action mechanism:

L-carnitine helps to transport fatty acids from cell cytoplasm to mitochondria, where they are oxidized (burned) for energy production.

The benefits of L-carnitine for physical activity:

• Improving fat burning: L-carnitine can help increase the amount of fat burned during training.
• Energy increase: L-carnitine can help increase energy and endurance during training.
• Acceleration of recovery: L-carnitine can help accelerate recovery after training.
• Reducing muscle pain: L-carnitine can help reduce muscle pain after training.

2. 7 Omega-3 fatty acids: sources, effect on the athlete’s body

Omega-3 fatty acids are a group of polyunsaturated fatty acids, which are important for the health of the heart, brain and joints. There are three main types of omega-3 fatty acids: EPA (eicopascentaenic acid), dha (nonsenseic acid) and ala (alpha-linolenic acid).

Sources of omega-3 fatty acids:

• Fat fish: Salmon, tuna, sardines, herring, mackerel.
• Vegetable oils: Flaxseed oil, chia oil, hemp oil.
• Nuts and seeds: Walnuts, chia seeds, flax seeds.
• Bad: Fish oil, Croil oil.

The effect of omega-3 fatty acids on the athlete’s body:

• Reducing inflammation: Omega-3 fatty acids have anti-inflammatory properties and can help reduce inflammation in the muscles and joints.
• Improving the health of the heart: Omega-3 fatty acids can help reduce the level of cholesterol and triglycerides in the blood, which reduces the risk of cardiovascular diseases.
• Improving the function of the brain: Omega-3 fatty acids are important to brain health and can help improve cognitive functions.
• Improving recovery: Omega-3 fatty acids can help accelerate recovery after training.

2. 8 Collagen: for joints and ligaments, types, features of admission

Collagen is a protein that is the main component of connective tissue, such as cartilage, tendons and ligaments. Collagen is important for the health of joints, ligaments and skin.

Collagen for joints and ligaments:

Collagen helps maintain the structure and elasticity of cartilage, tendons and ligaments. With intense training, the joints and ligaments are subject to large loads, which can lead to damage. Collagen can help strengthen joints and ligaments and prevent injuries.

Types of collagen:

• Type I collagen: The most common type of collagen is contained in the skin, bones, tendons and ligaments.
• Type II collagen: Contained in cartilage.
• Type III collagen: Contained in the skin, muscles and blood vessels.

Features of reception of collagen:

• Hydrolyzed collagen: It is better absorbed than an ordinary collagen.
• Dosage: The recommended collagen dosage is 10-20 grams per day.
• Reception time: Collagen can be taken at any time of the day.
• Combination with vitamin C: Vitamin C is necessary for collagen synthesis.

2. 9 Plant adaptogens: Rhodiola pink, eleutherococcus, ginseng – influence on endurance and restoration

Plant adaptogens are a group of plants that help the body adapt to stress and improve physical and mental performance.

• Rodiola pink:

  • Statement of endurance: Rhodiola pink can help increase endurance during training, reduce fatigue and improve concentration.
  • Influence on recovery: Rhodiola pink can help accelerate recovery after training, reduce muscle pain and improve sleep.

• Eleutherococcus:

  • Statement of endurance: Eleutherococcus can help increase endurance during training, improve adaptation to physical exertion and increase immunity.
  • Influence on recovery: Eleutherococcus can help accelerate recovery after training, reduce fatigue and improve sleep.

• Ginseng:

  • Statement of endurance: Ginseng can help increase endurance during training, improve concentration and reduce stress.
  • Influence on recovery: Ginseng can help accelerate recovery after training, reduce muscle pain and improve sleep.

Chapter 3: Rules for choosing and using dietary supplements for athletes

3. 1 Criteria for choosing high -quality dietary supplements: certification, composition, manufacturer

The choice of high -quality dietary supplements is crucial for ensuring safety and efficiency.

• Certification: Look for dietary supplements certified by independent organizations such as NSF International, Informed-Sport or USP. These certificates guarantee that the product was tested for the maintenance, purity and lack of prohibited substances.
• Composition: Carefully study the composition of the dietary supplement. Make sure that it contains only the necessary ingredients and does not contain harmful additives, dyes or flavors.
• Manufacturer: Choose dietary supplements from reliable manufacturers who have a good reputation and comply with quality and safety standards. Check reviews about the manufacturer and its products.
• Output form: Choose a dietary supplement release form that is most convenient for you. Bades are available in various forms, such as capsules, tablets, powders and liquids.
• Price: High price is not always high. Compare the prices of various dietary supplements from different manufacturers and select the one that corresponds to your budget and needs.

3. 2 Individual approach: consultation with a specialist, taking into account the characteristics of the body and the sport

Before taking any dietary supplements, it is important to consult a specialist, such as a doctor, a nutritionist or sports doctor.

• Consultation with a specialist: A specialist will help you evaluate your nutrient needs and choose dietary supplements that you really need. It will also help you determine the correct dosage and the time of admission of dietary supplements.
• Accounting for the characteristics of the body: Each organism is individual, and the needs for nutrients may vary. Consider your characteristics, such as age, gender, health status, allergies and medications taken, when choosing dietary supplements.
• Accounting for sport: Different sports impose different requirements for the body. Consider the sport you are engaged in choosing dietary supplements. For example, athletes involved in power sports may need more protein and creatine than athletes engaged in endurance sports.

3. 3 Bades reception rules: dosage, reception time, combination with food and other additives

Compliance with the rules for receiving dietary supplements is important to ensure their effectiveness and safety.

• Dosage: Strictly follow the dosage recommendations indicated on the Bad package or recommended by a specialist. Do not exceed the recommended dosage, as this can lead to side effects.
• Reception time: Bad reception time can affect its effectiveness. Some dietary supplements are best taken before training, some after training, and some during meals.
• Food combination: Some dietary supplements are better absorbed when eating, and some are on an empty stomach. Follow the recommendations indicated on the Bad packaging or recommended by a specialist.
• Combination with other additives: Be careful with a combination of various dietary supplements, as they can interact with each other. Consult with a specialist before combining various dietary supplements.

3. 4 Possible side effects and contraindications

Bades, like any other substances, can cause side effects. It is important to know about possible side effects and contraindications before starting a dietary supplement.

• Possible side effects: Side effects of dietary supplements can vary depending on the type of dietary supplement and individual characteristics of the body. Some common side effects of dietary supplements include stomach disorder, nausea, diarrhea, headache and allergic reactions.
• Contraindications: Bades can be contraindicated in certain health conditions, such as pregnancy, breastfeeding, liver, kidney and heart disease. Before starting a dietary supplement, consult a specialist if you have any diseases.
• Interaction with drugs: Bades can interact with medicines. Tell your doctor about all the dietary supplements that you accept to avoid unwanted interactions.

3. 5 The role of nutrition and training in achieving sports results. Dietary supplements as an addition, not replacement

It is important to understand that dietary supplements are only an addition to proper nutrition and training, and not their replacement.

• Nutrition: Proper nutrition is the basis for achieving sports results. Make sure you get enough macro- and microelements from food.
• Workouts: Regular training is necessary to improve physical form and achieve sports results. Develop a training program that corresponds to your goals and level of training.
• Bad as an addition: Bades can help improve sports results, accelerate restoration and maintain health, but they are not a magic tablet. Bades should be used in combination with proper nutrition and training.

Chapter 4: Special dietary supplements for various sports

4. 1 Bad for power sports (bodybuilding, powerlifting, heavy athletics)

For power sports, where strength and muscle mass are important, the following dietary supplements can be the most useful:

• Protein: For growth and restoration of muscles. Whey -propelled protein, casein, soy protein.
• Creatine: To increase strength and muscle mass. Creatine Monohydrate.
• BCAA: For the growth and restoration of muscles, reducing muscle pain.
• Beta-Alanine: To increase muscle endurance.
• Glutamine: To restore muscles and strengthen the immune system.
• ZMA (zinc, magnesium, vitamin B6): To maintain testosterone levels and improve sleep.
• Testosterone booster (D-asparaginic acid, tribulus): To increase the level of testosterone (require caution and consultation with a specialist).

4. 2 Bad for sporting endurance (running, swimming, cycling, triathlon)

For types of endurance, where the ability to maintain intensive physical activity for a long time is important, the following dietary supplements can be the most useful:

• Carbohydrate gels and drinks: To provide energy during long training and competitions.
• Electrolytes: To make up for losses of electrolytes with later.
• L-Carnitin: To improve fat burning and increase energy.
• Caffeine: To improve concentration and reduce fatigue.
• Beta-Alanine: To increase muscle endurance.
• Iron: For the transfer of oxygen in the blood and preventing anemia.
• B vitamins B: For energy metabolism.
• Q10 (Coenzim Q10): To maintain energy metabolism in cells.

4. 3 Bad for command sports (football, basketball, hockey)

For command sports, where both strength and endurance are important, as well as the speed of reaction and coordination, the following dietary supplements can be the most useful:

• Protein: For growth and restoration of muscles.
• Creatine: To increase strength and muscle mass.
• BCAA: For the growth and restoration of muscles, reducing muscle pain.
• Carbohydrate drinks: To provide energy during training and competitions.
• Electrolytes: To make up for losses of electrolytes with later.
• Vitamins and minerals: To maintain general health and immunity.
• Omega-3 fatty acids: To reduce inflammation and improve brain function.

4. 4 Dietary supplements for extreme sports (mountaineering, snowboarding, surfing)

For extreme sports, where the body is subjected to high physical and psychological stress, as well as the effects of adverse environmental factors, the following dietary supplements can be the most useful:

• Adaptogens (Rhodiola pink, eleutherococcus, ginseng): To improve adaptation to stress and increase endurance.
• Vitamin D: To maintain immunity and bone health (especially important in conditions of lack of sunlight).
• Vitamin C: To strengthen the immune system and protect against free radicals.
• Omega-3 fatty acids: To reduce inflammation and improve brain function.
• Collagen: To maintain the health of the joints and ligaments.
• Probiotics: To maintain a healthy intestinal microflora.
• Antioxidants (Coenzyme Q10, Alpha-Lipoic acid): To protect cells from damage caused by free radicals.

Chapter 5: Actual research and scientific data on dietary supplements in sports

5. 1 Review of recent scientific research on the effectiveness of protein in various sports

Numerous studies confirm the effectiveness of protein for muscle growth and restoration, improve sports results and reduce hunger.

• Power sports: Studies show that protein intake after training helps to increase muscle mass and strength. Serum protein is often preferable due to its rapid assimilation.
• Endurance sports: Protein can help reduce muscle catabolism during prolonged training and accelerate recovery after them.
• Team sports: Protein is important for maintaining muscle mass and recovery after intense training and competitions.

5. 2 Scientific evidence of creatine’s influence on strength, power and muscle volume

Creatine is one of the most studied sports additives, and there are many scientific evidence of its effectiveness.

• Increased strength and power: Studies show that taking creatine can significantly increase strength and power during high -intensity exercises.
• Increase in muscle volume: Creatine contributes to the delay of water in the muscles, which leads to an increase in their volume.
• Improving sports results: Creatine can help improve sports results in various sports, such as bodybuilding, powerlifting, sprint and swimming.

5. 3 New data on the role of BCAA in the restoration and reduction of muscle pain

Studies show that BCAA can help reduce muscle pain after training and accelerate muscle restoration.

• Reducing muscle pain: BCAA can help reduce muscle pain after eccentric exercises (for example, a mountain run).
• Acceleration of recovery: BCAA can help accelerate muscle recovery after training, especially with a lack of calories.
• Protein synthesis stimulation: Leucin, one of the three BCAA, is a powerful stimulant of the protein synthesis in the muscles.

5. 4 Studying the effectiveness of L-carnitine in improving fat burning and increasing endurance

Studies on the effect of L-carnitine on fat burning and endurance give conflicting results.

• Improving fat burning: Some studies show that L-carnitine can help increase the amount of fat, which is burned during training, especially when taking it in combination with carbohydrates.
• Increase in endurance: Some studies show that L-carnitine can help increase endurance during training, but additional studies are needed to confirm these results.

5. 5 ** Analysis of the influence of