Bad for athletes: what to choose?

Bad for athletes: what to choose?

Section 1: The specifics of the physiology of athletes and the need for additional support

The physiological characteristics of the female body are significantly different from the male, which determines various needs for nutrition and additional support, especially with intense physical exertion. Women involved in sports faces unique challenges associated with the menstrual cycle, hormonal balance, bone density and the risk of developing scarce conditions. Understanding these features is the key to the conscious choice of biologically active additives (dietary supplements).

1.1. Menstrual cycle and its impact on performance:

The menstrual cycle affects the energy metabolism, hydration, thermoregulation, metabolism of proteins and carbohydrates, as well as the perception of pain. Fluctuations in estrogen and progesterone levels can cause changes in the physical and emotional sphere, such as fatigue, irritability, bloating and a change in appetite. These factors can negatively affect the training process and sports results.

• The phases of the cycle and their features:

  • Folicular phase (1-14 day): It begins with the first day of menstruation and is characterized by an increase in estrogen level. During this period, there is an improvement in recovery, increased endurance and more efficient use of carbohydrates as a source of energy. It can be useful to athletes to focus on intense training in this phase.
  • Ovulatory phase (about 14 days): Estrogen level peak. It is possible to increase the risk of ligaments due to the relaxing effects of estrogen on the connective tissue. It is important to pay attention to the warm -up and the correct technique of performing exercises.
  • Luthein phase (15-28 days): The level of progesterone increases, which can cause fluid retention, energy reduction and mood deterioration. Fat metabolism becomes more preferable, and the use of carbohydrates is reduced. During this period, it is recommended to reduce the intensity of training and focus on recovery. Some women experience premenstrual syndrome (PMS), which can aggravate these symptoms.
  • Menstrual phase (1-5 days): The level of hormones is falling. Many women have a decrease in energy and pain. Easy activity and emphasis on recovery is recommended.

• Diet for support during the menstrual cycle:

  • Iron: Filling of iron loss during menstruation. It is recommended to choose easily digestible forms, such as iron bisginate.
  • Magnesium: Reduces PMS symptoms, such as irritability, headaches and cramps.
  • Calcium: It is important for bone health and can reduce the severity of PMS symptoms.
  • Vitamin B6: Relieves PMS symptoms and supports the nervous system.
  • Omega-3 fatty acids: They have anti -inflammatory effects and can reduce pain during menstruation.

1.2. Hormonal balance and its influence on metabolism:

The hormonal imbalance caused by intensive training, stress or other factors can negatively affect metabolism, restoration and general health of the athlete. Disorders in the thyroid gland, adrenal glands and reproductive system can lead to fatigue, sleep disturbance, weight change and reduce sports results.

• Thyroid gland: Regulates metabolism. Hypothyroidism (reduced thyroid function) can lead to fatigue, weight gain and decrease in productivity.

  • Diet to support the thyroid gland:
    • Iodine: It is necessary for the production of thyroid hormones. It is important to observe the recommended dosage and avoid an excess.
    • Selenium: An antioxidant that plays an important role in the thyroid gland.
    • Zinc: It is necessary for the transformation of the hormone T4 (inactive) into T3 (active).

• Adrenal glands: Responsible for the reaction to stress. Chronic stress associated with intensive training can lead to depletion of the adrenal glands and a decrease in the level of cortisol.

  • Diet to support the adrenal glands:
    • Adaptogens (Ashvaganda, Rodiola Pink, Eleutherococcus): They help the body adapt to stress and improve the energy balance.
    • Vitamin C: It is necessary for the production of cortisol and has an antioxidant effect.
    • B vitamins B: They support the nervous system and help to cope with stress.

• Reproductive system: Intensive training can lead to violations of the menstrual cycle, such as amenorrhea (lack of menstruation) or oligomenorrhea (rare menstruation). This can negatively affect the fertility and health of bones.

  • Diet to support the reproductive system:
    • Holy Vitex (Chasteberry): It helps to regulate the hormonal balance and restore the menstrual cycle. It is not recommended to use without consulting a doctor.
    • Inositol: Improves insulin sensitivity and can help with polycystic ovary syndrome (PCU).

1.3. Bone density and risk of osteoporosis:

In athletes, especially in sports associated with a low body weight (for example, gymnastics, long -distance running), the risk of osteoporosis is increased (decreased bone tissue density). This is due to the low level of estrogen, insufficient consumption of calcium and vitamin D, as well as with increased loss of calcium with later.

• Diet for strengthening bones:
  • Calcium: It is necessary for the formation and maintenance of bone tissue. It is recommended to use in combination with vitamin D.
  • Vitamin D: Promotes the absorption of calcium and regulates the mineralization of bones. It is necessary to control the level of vitamin D in the blood and the dose adjustment depending on the results of the analysis.
  • Vitamin K2: Helps direct calcium into the bones and prevents its deposition in soft tissues.
  • Magnesium: It is important for the health of bones and is involved in vitamin D.’s metabolism.
  • Brown: Participates in the metabolism of calcium and magnesium and helps to strengthen bones.

1.4. Scarce conditions and their consequences:

Intensive training increase the body’s need for vitamins and minerals. Athletes often encounter a deficiency of iron, vitamin D, calcium, zinc and B vitamins B. scarce conditions can lead to fatigue, reducing immunity, deterioration of recovery and increased risk of injuries.

• Railway Anemia: One of the most common problems among athletes. Symptoms include fatigue, weakness, pallor of the skin, dizziness and shortness of breath.

  • Dad for the treatment of iron deficiency anemia:
    • Iron preparations: Choose easily digestible forms, such as iron bislycinate. Take iron on an empty stomach, washed down with water with vitamin C (to improve absorption). Avoid simultaneous intake with calcium, tea or coffee (they worsen the absorption of iron).

• Vitamin D deficiency: Widely distributed, especially in winter. Symptoms include fatigue, muscle pain, reduction of immunity and increased risk of fractures.

  • Diet to replenish the deficiency of vitamin D:
    • Vitamin D3 (cholecalciferol): The most effective form of vitamin D. The dosage is determined by the doctor on the basis of the results of blood tests.

• Zinc Deficit: It can lead to a decrease in immunity, worsening wound healing and impaired taste and sense of smell.

  • Diet to replenish zinc deficiency:
    • Zinc Picolinate or Zinc Citrate: Easily digestible zinc forms. Take zinc separately from iron and calcium preparations.

• B vitamins deficiency: It can lead to fatigue, nervousness, sleep disturbance and a decrease in appetite.

  • Diet to replenish the deficiency of B vitamins B:
    • Complex of B vitamins B: Contains all the necessary B vitamins in optimal dosages.

Section 2: Basic dietary supplement classes for athletes and their functions

There are various dietary supplements designed to support the health and increase the performance of athletes. It is important to understand their functions and choose those that correspond to individual needs and goals.

2.1. Vitamins and minerals:

Vitamins and minerals are indispensable nutrients necessary for the normal functioning of the body. They participate in the metabolism, maintaining immunity, regulation of hormonal balance and restoration after training.

• Vitamin C: An antioxidant that protects the cells from damage by free radicals formed during intense training. It is also necessary for the synthesis of collagen, which is important for the health of joints and ligaments.
• Vitamin E: An antioxidant that protects cells from oxidative stress and supports immunity.
• B vitamins B: They participate in energy exchange, support the nervous system and help to cope with stress.
• Magnesium: Participates in more than 300 biochemical reactions in the body, including muscle contraction, transmission of nerve impulses and regulation of blood sugar.
• Potassium: It is important for maintaining the water-electrolyte balance and the normal functioning of the muscles.
• Zinc: It is necessary for immunity, wound healing and protein synthesis.
• Selenium: The antioxidant that protects the cells from damage and supports the thyroid gland.
• Chromium: Participates in the regulation of blood sugar and can help reduce craving for sweets.

2.2. Protein and amino acids:

Protein is a building material for muscles and is necessary for recovery and growth after training. Amino acids are components of protein and perform various functions in the body.

• Wastein protein: It is quickly absorbed and contains all the necessary amino acids. Ideal for taking after training for rapid muscle recovery.
• Casein protein: Slowly absorbed and provides prolonged intake of amino acids into the muscles. It is recommended to take before bedtime to prevent catabolism (muscle destruction) during sleep.
• Plant protein (soy, rice, pea): Suitable for vegetarians and vegan. It is important to choose mixtures of plant proteins in order to ensure the receipt of all the necessary amino acids.
• BCAA (amino acids with an extensive chain – leucine, isolacin, valin): They contribute to muscle restoration, reduce muscle pain and prevent catabolism. It is recommended to be taken before, during or after training.
• Glutamine: The amino acid that supports immunity improves restoration and promotes muscle growth.
• Creatine: Increases strength and endurance, promotes muscle growth and improves recovery. The most studied and effective additive for athletes.

2.3. Fatty acids (omega-3, omega-6, omega-9):

Fatty acids are necessary for the health of the cardiovascular system, brain, skin and joints. Omega-3 fatty acids have anti-inflammatory effects and can help reduce muscle pain and improve recovery.

• Omega-3 fatty acids (EPA and DHA): Contained in fish oil, linseed oil and other sources. Useful for the health of the heart, brain, joints and skin.
• Omega-6 fatty acids: Contained in vegetable oils, such as sunflower and corn. It is necessary for health, but it is important to maintain a balance between omega-3 and omega-6.
• Omega-9 fatty acids: Contained in olive oil and avocados. Useful for the health of the heart and skin.

2.4. Carbohydrates and energy:

Carbohydrates are the main source of energy for the body. Energy contain carbohydrates, caffeine and other substances that help increase energy and endurance during training.

• MaltherkCSTRIN: Quickly absorbed carbohydrate, which provides a quick flow of energy. Ideal for reception during training.
• Dextrose: Another rapidly absorbed carbohydrate, which is also used for a quick energy inflow.
• Isomaltulose: Slowly absorbed carbohydrate, which provides a longer flow of energy. Suitable for reception before training.
• Caffeine: A stimulator that increases energy, concentration and endurance. It is important to observe the recommended dosage and avoid taking caffeine before bedtime.
• Taurin: Amino acid that supports the work of the heart, brain and muscles.
• Guarana: A plant source of caffeine, which provides a longer and more soft effect than caffeine made of coffee.

2.5. Adaptogens:

Adaptogens are plant substances that help the body adapt to stress and improve the overall state of health.

• Ashwaganda: Reduces stress, improves sleep, increases energy and supports immunity.
• Rodiola pink: Increases endurance, improves mood and reduces fatigue.
• Eleutherococcus: Increases energy, improves concentration and supports immunity.
• Ginseng: Increases energy, improves concentration and supports immunity.

2.6. Probiotics and prebiotics:

Probiotics are useful bacteria that live in the intestines and support the health of the digestive system. Prebiotics are fibers that serve as food for probiotics.

• Probiotics (Lactobacillus, Bifidobacterium): Improve digestion, maintain immunity and reduce the risk of infections.
• Prebiotics (inulin, fructoligosaccharides): Support for the growth of beneficial bacteria in the intestines.

2.7. Other specialized dietary supplements:

• Collagen: Improves joint health, skin, hair and nails.
• Glucosamine and chondroitin: Support the health of the joints and reduce pain in arthritis.
• Beta-Alanine: Increases endurance and reduces muscle fatigue.
• L-Carnitin: It helps to transport fatty acids to mitochondria, where they are used to produce energy.

Section 3: How to choose the right dietary supplement for an athlete?

The choice of dietary supplements for the athlete should be conscious and based on individual needs, goals and health status. It is important to consider the following factors:

3.1. Individual needs and goals:

• Sport: Different sports impose different requirements for the body. For example, long -distance runners need more carbohydrates and electrolytes, and power athletes – more protein and creatine.
• Training intensity: The higher the intensity of training, the greater the need for vitamins, minerals and other nutrients.
• Age: The needs for nutrients are changing with age. For example, older athletes need more calcium and vitamin D to maintain bone health.
• Health status: If there are any diseases or conditions, it is necessary to consult a doctor before taking dietary supplements.
• Goals: If the goal is to gain muscle mass, more protein and creatine are necessary. If the goal is to increase endurance, more carbohydrates and electrolytes are necessary.

3.2. Quality and safety:

• Choose a dietary supplement from well -known and trusted manufacturers. Make sure that the manufacturer has a good reputation and tests its products for cleanliness and efficiency.
• Pay attention to quality certificates. The presence of certificates from independent organizations, such as NSF International or Informed-Sport, guarantees that the product was tested for prohibited substances and corresponds to the declared characteristics.
• Read the composition of the product. Make sure that there are no harmful or unnecessary ingredients in the composition. Avoid products with artificial dyes, flavors and sweeteners.
• Check the expiration date. Do not use foods with an expired expiration date.

3.3. Consultation with a specialist:

• Consult a doctor or sports nutritionist. They will help you determine your individual needs and choose the optimal complex of dietary supplements. Consultation is especially important if you have any diseases or conditions.
• Give the specialist information about your nutrition, training and health status. This will help him draw up the most effective plan for receiving dietary supplements.
• Follow the recommendations of a dosage specialist and method of use. Do not exceed the recommended dosage to avoid side effects.

3.4. Monitoring of the effect:

• Keep a diet and training. This will help you track the changes in your condition and determine which dietary supplements have a positive effect.
• Pay attention to any side effects. If you notice any negative symptoms, stop taking dietary supplements and consult a doctor.
• Conduct medical examinations regularly. This will help you control your health and identify any problems at an early stage.

Section 4: Examples of Dad Admission Schemes for different sports

The following examples of dietary supplement receptions are general recommendations and should be adapted to individual needs and goals of the athlete after consulting with a specialist.

4.1. Long distances:

• Morning:
  • Multivitamins and minerals.
  • Omega-3 fatty acids.
  • Iron (if necessary).
• Before training:
  • Carbohydrate drink with electrolytes.
• During training (more than 1 hour):
  • Carbohydrate gel with electrolytes.
• After training:
  • Carbohydrates with carbohydrates.
  • Glutamine.
• Evening:
  • Magnesium.
  • Vitamin D (if necessary).

4.2. Power sports:

• Morning:
  • Multivitamins and minerals.
  • Creatine.
  • Omega-3 fatty acids.
• Before training:
  • BCAA.
  • Caffeine (if necessary).
• After training:
  • Serum protein.
  • Glutamine.
• Evening:
  • Casein protein.
  • Magnesium.

4.3. Swimming:

• Morning:
  • Multivitamins and minerals.
  • Omega-3 fatty acids.
• Before training:
  • Carbohydrate drink.
• After training:
  • Serum protein.
  • Glutamine.
• Evening:
  • Magnesium.
  • Vitamin C.

4.4. Gymnastics:

• Morning:
  • Multivitamins and minerals.
  • Calcium and vitamin D.
  • Collagen.
• Before training:
  • BCAA.
• After training:
  • Serum protein.
  • Glutamine.
• Evening:
  • Magnesium.

Section 5: possible side effects and contraindications

Despite the fact that dietary supplements can be useful for athletes, it is important to remember possible side effects and contraindications. Before taking any dietary supplement, you need to consult a doctor, especially if you have any diseases or condition.

5.1. General side effects:

• Digestive disorders (nausea, vomiting, diarrhea, constipation). Can be caused by improper dosage, individual intolerance or interaction with other drugs.
• Allergic reactions (rash, itching, edema). Can be caused by individual sensitivity to dietary supplements.
• Interaction with drugs. Some dietary supplements can interact with drugs by changing their effectiveness or increasing side effects.
• Increased excitability, sleep disturbance. Can be caused by the reception of stimulants such as caffeine.

5.2. Specific side effects:

• Iron preparations: Constipation, nausea, abdominal pain.
• Creatine: Liquid delay, weight gain.
• Caffeine: Insomnia, anxiety, rapid heartbeat.
• Vitex sacred: Violation of the menstrual cycle.

5.3. Contraindications:

• Pregnancy and breastfeeding. Many dietary supplements are contraindicated during pregnancy and breastfeeding.
• Kidney and liver diseases. For diseases of the kidneys and liver, care must be observed when taking dietary supplements.
• Allergies to dietary supplements components. If there are allergies to any components of dietary supplements, it is necessary to avoid their use.
• Taking drugs. When taking drugs, it is necessary to consult a doctor before taking a dietary supplement.

Section 6: Bad and doping: Important aspects for athletes

Athletes need to be especially attentive when choosing dietary supplements in order to avoid accidental use of prohibited substances. Many dietary supplements contain ingredients that can lead to a positive doping test.

6.1. The risk of contamination:

• Bad can be contaminated by prohibited substances. Even if prohibited substances are not indicated on the label, they may be present in the product as a result of pollution during production.
• Choose dietary supplements tested for prohibited substances. Look for products with certificates from independent organizations such as NSF International Certified for Sport or Informed-Sport.

6.2. List of prohibited substances:

• Know the list of prohibited substances of the World Anti -Doping Agency (WADA). The list is regularly updated, so it is important to monitor the changes.
• Check the composition of dietary supplements for compliance with the list of prohibited substances. Read the labels carefully and look for information about the composition on the manufacturer’s website.

6.3. Responsibility athletes:

• The athlete is fully responsible for all substances that fall into her body. Even if the forbidden substance enters the body by chance, the athlete can be disqualified.
• Do not rely only on the information on the label. Check information about the composition of dietary supplements on the manufacturer’s website and consult with a specialist if you have any doubts.

6.4. Recommendations:

• If possible, avoid admission of dietary supplements. Try to receive all the necessary nutrients from a balanced diet.
• If you take dietary supplements, choose only proven products from well -known manufacturers. Avoid buying dietary supplements in doubtful places.
• Before taking any dietary supplements, consult a doctor or a sports nutritionist. They will help you choose safe and effective products.
• Report the coach and doctor about all your dietary supplements. This will help to avoid possible problems with doping control.

Section 7: Alternatives Bad: Focus for a balanced diet

It is important to understand that dietary supplements are only an addition to a balanced diet, and not its replacement. Proper nutrition is the basis of the athlete’s health and performance.

7.1. Basic principles of balanced nutrition:

• A variety of diet: Use products from all food groups, including fruits, vegetables, cereals, proteins and fats.
• Sufficiently calories: Consume a sufficient number of calories to maintain energy and recovery after training.
• The optimal ratio of macronutrients (proteins, fats, carbohydrates): The ratio of macronutrients should correspond to your individual needs and goals.
• A sufficient amount of micronutrients (vitamins and minerals): Use products rich in vitamins and minerals, or take multivitamins (after consulting a doctor).
• Regular nutrition: Eat regularly to maintain a stable blood sugar and prevent hunger.
• A sufficient amount of liquid: Drink enough water to maintain hydration.

7.2. Products rich in vitamins and minerals:

• Fruits and vegetables: Contain vitamins, minerals, antioxidants and fiber.
• Cereals: Contain carbohydrates, fiber, B vitamins and minerals.
• Squirrels: Contained in meat, fish, eggs, dairy products, legumes and nuts.
• Fat: Contained in vegetable oils, avocados, nuts and seeds.

7.3. Examples of balanced meals:

• Breakfast: Oatmeal with fruits and nuts, eggs with toasts made of whole grain bread, smoothie with protein.
• Dinner: Chicken with vegetables and brown rice, salad with tuna and avocado, soup with lentils.
• Dinner: Fish with baked potatoes and vegetables, a steak with a vegetable salad, tofu with vegetables and a movie.
• Snacks: Fruits, nuts, yogurt, cottage cheese, protein bars.

7.4. The role of a sports nutritionist:

• A sports nutritionist can help you develop an individual nutrition plan, taking into account your needs, goals and sport.
• He can also help you choose the right products and dietary supplements, and also teach you how to cook healthy and tasty food.

Section 8: New Research and Trends in the field of dietary supplements for athletes

The science of sports nutrition is constantly developing, and new studies and trends in the field of dietary supplements for athletes appear.

8.1. Personalized nutrition:

• The development of genetic testing allows you to determine individual needs for nutrients based on a genetic profile.
• This allows you to develop more effective and personalized dietary and dietary supplement plans.

8.2. Nutrigenomy:

• Nutrigenomy studies the effect of nutrients on the expression of genes.
• This allows you to understand how nutrition can affect the health and productivity of athletes at the genetic level.

8.3. Intestinal microbia:

• Studies show that intestinal microbiomes plays an important role in the health and performance of athletes.
• Taking probiotics and prebiotics can improve the composition of the intestinal microbioma and increase immunity, improve digestion and increase endurance.

8.4. Plant adaptogens:

• Interest in plant adaptogens is growing, such as Ashvaganda, Rhodiola Pink and Eleutherococcus.
• These substances help the body adapt to stress, improve sleep and increase energy.

8.5. New forms of dietary supplements:

• New forms of dietary supplements appear, such as liposomal vitamins and minerals that are better absorbed by the body.
• New dietary supplements, such as transdermal plasters and nasal sprays, are also developed.

Section 9: Summing up and recommendations

The choice of dietary supplements for an athlete is an individual process that requires attention to details and consultations with specialists. There is no universal solution suitable for every woman who plays sports.

• Understanding the physiological characteristics of the female body, such as the menstrual cycle and hormonal balance, is crucial for choosing the right dietary supplements.
• A balanced diet should be a priority, and dietary supplements should be considered as an addition, and not replacing a healthy diet.
• When choosing dietary supplements, it is necessary to take into account the sport, intensity of training, age, health and goals.
• It is important to choose high -quality and safe dietary supplements from trusted manufacturers with quality certificates.
• Consultation with a doctor or a sports nutritionist will help determine individual needs and choose the optimal dietary supplement complex.
• Athletes need to be especially attentive when choosing dietary supplements in order to avoid accidental use of prohibited substances.
• It is necessary to monitor the effect of dietary supplement and pay attention to any side effects.
• The science of sports nutrition is constantly developing, so it is important to monitor new studies and trends in the field of dietary supplements.

Following these recommendations will help athletes safely and efficiently use dietary supplements to improve their health and improve performance.