Bad for athletes: increasing endurance and restoration

Bad for athletes: increasing endurance and restoration

I. Introduction to the world of dietary supplements for athletes

Sports of high achievements and amateur sport present increased requirements for the body. Intensive training, competitions and stress lead to depletion of resources, an increased risk of injuries and a slowdown in recovery. In this regard, athletes often turn to additional means of maintaining health and improving productivity. Biologically active additives (dietary supplements) occupy an important place in the athlete’s arsenal, although they require a thoughtful and competent approach.

II. Classification of dietary supplements for athletes on functional action

The classification of dietary supplements allows you to better understand their potential effect on the athlete’s body and choose the most suitable products for specific purposes.

• Dietary supplements to increase endurance: This category includes substances that can improve aerobic and anaerobic performance, increase time before fatigue and increase energy potential.

  • Creatine: Increases phosphocratin reserves in the muscles, which allows you to perform more work in short periods of time, especially with high -intensity exercises. Creatine helps to increase strength and muscle mass.
    • The mechanism of action: Creatine is phosphorylate, forming phosphocratin, which is the Boofer of ATP, the main source of energy for muscle contractions. An increase in phosphocratin reserves allows maintaining a high level of ATP during an intensive load.
    • Forms: Monohydrate creatine (the most studied and affordable form), ethyl ether of creatine, creatine hydrochloride, creatine Malat.
    • Dosage: Usually, the loading phase (20 g per day for 5-7 days) is recommended, then the maintenance dose (3-5 g per day).
    • Side effects: Rarely – fluid retention, gastrointestinal disorders.
  • Beta-Alanine: The carnosine precursor, dipeptide, which acts as a lactic acid buffer in the muscles. Beta-Alanin helps reduce fatigue and improve anaerobic endurance.
    • The mechanism of action: Beta-Alanin is a limiting factor in the synthesis of carnosin. An increase in the concentration of beta-alanine leads to an increase in the concentration of carnosin in the muscles, which allows you to neutralize lactic acid formed during an intensive load.
    • Dosage: Usually 4-6 g per day, divided into several tricks.
    • Side effects: Paresthesia (a feeling of tingling of the skin), usually passes on its own.
  • Caffeine: It stimulates the central nervous system, improves concentration, reduces the perception of pain and fatigue, and increases endurance.
    • The mechanism of action: Caffeine blocks adenosine receptors in the brain, which leads to a decrease in fatigue and an increase in vigilance. It also contributes to the release of adrenaline, which enhances muscle strength and endurance.
    • Dosage: Usually 3-6 mg per kg of body weight 30-60 minutes before training or competition.
    • Side effects: Insomnia, anxiety, rapid heartbeat, gastrointestinal disorders.
  • L-Carnitin: Participates in the transport of fatty acids in mitochondria, where they are used to produce energy. L-carnitine helps to increase endurance, reduce fatigue and improve recovery.
    • The mechanism of action: L-carnitine facilitates the transport of long-chain fatty acids through the inner membrane of the mitochondria, where they are oxidized for energy. This allows the body to use fats as a source of energy, which saves glycogen reserves and increases endurance.
    • Forms: L-Carnitine, L-Carnitin Tartratet, Acetyl-L-Carnitine.
    • Dosage: Usually 1-3 g per day, divided into several tricks.
    • Side effects: Rarely – gastrointestinal disorders.
  • Nitrates (beetroot juice): Nitrates turn into nitrogen oxide (No) in the body, which expands blood vessels, improves blood flow and oxygen delivery to the muscles.
    • The mechanism of action: Nitrates contained in the beetroot juice turn into nitrites, and then into nitrogen oxide. Nitrogen oxide is a powerful vasodilator that expands blood vessels, improving blood flow and oxygen delivery to the muscles. This increases endurance and reduces fatigue.
    • Dosage: Usually 300-600 mg of nitrates 2-3 hours before training or competition.
    • Side effects: It can cause red urine and chair.

• Bad for recovery: This category includes substances that help accelerate recovery after training, a decrease in muscle pain and inflammation, as well as improving sleep.

  • BCAA (amino acids with an extensive chain): Leucin, isolacin and valin are indispensable amino acids that play an important role in the synthesis of protein and muscle restoration. BCAA reduce muscle catabolism and accelerate recovery after training.
    • The mechanism of action: BCAA, especially leucine, stimulates MTOR (Michen Rapamycin in mammals), a key regulator of protein synthesis. They also reduce muscle catabolism, protecting the muscles from destruction during and after training.
    • Dosage: Usually 5-10 g to, during or after training.
    • Side effects: Rarely – gastrointestinal disorders.
  • Glutamine: Amino acid, which plays an important role in maintaining the immune system and restoring muscles. Glutamine helps to reduce inflammation and accelerate recovery after intense training.
    • The mechanism of action: Glutamine is the main source of energy for cells of the immune system and plays an important role in maintaining the integrity of the intestinal barrier. Intensive training can reduce glutamine in the body, which leads to a decrease in immunity and a slowdown in recovery.
    • Dosage: Usually 5-10 g after training or before bedtime.
    • Side effects: Rarely – gastrointestinal disorders.
  • Protein (serum, casein, soy): A source of amino acids necessary for the restoration and growth of muscles. Wheel protein is quickly absorbed, which makes it ideal for reception after training. Casein is absorbed more slowly and is suitable for admission before bedtime.
    • The mechanism of action: Protein provides the body with amino acids necessary for the synthesis of muscle protein and the restoration of damaged tissues. Various types of protein differ in speed of assimilation and amino acid composition.
    • Dosage: Usually 20-40 g after training or during the day to ensure sufficient protein consumption.
    • Side effects: Rarely – gastrointestinal disorders, allergic reactions.
  • Omega-3 fatty acids (fish oil): They have anti -inflammatory properties, contribute to a decrease in muscle pain and improve recovery.
    • The mechanism of action: Omega-3 fatty acids, especially EPA and DHA, have anti-inflammatory properties. They reduce the production of pro -inflammatory cytokines and contribute to resolving inflammation after training.
    • Dosage: Usually 1-3 g EPA and DHA per day.
    • Side effects: Fish taste, gastrointestinal disorders.
  • Vitamin D: Plays an important role in maintaining the health of bones, the immune system and muscle function. Vitamin D deficiency can lead to a decrease in strength and endurance, as well as an increased risk of injuries.
    • The mechanism of action: Vitamin D is necessary for the absorption of calcium and phosphorus, which are important to the health of bones. It also affects the function of muscles, regulating the expression of genes associated with muscle growth and strength.
    • Dosage: Depends on the level of vitamin D in the blood. It is recommended to consult a doctor to determine the optimal dose.
    • Side effects: With an overdose – hypercalcemia, nausea, vomiting.

• Bades to maintain the health of joints and ligaments: This category includes substances that help strengthen joints and ligaments, reduce the risk of injuries and relieve pain during inflammation.

  • Chondroitin and glucosamine: Construction blocks of cartilage. Chondroitin sulfate helps to keep water in cartilage, and glucosamine contributes to the synthesis of glycosaminoglycans, the main components of cartilage.
    • The mechanism of action: Chondroitin and glucosamine contribute to the restoration and maintenance of cartilage tissue health. Chondroitin sulfate has anti -inflammatory properties, and glucosamine stimulates the synthesis of cartilage.
    • Dosage: Usually 1200-1500 mg glucosamine and 1000-1200 mg of chondroitin per day.
    • Side effects: Rarely – gastrointestinal disorders.
  • Collagen: The main structural protein of connective tissue, including cartilage, ligaments and tendons. Collagen helps to strengthen and elasticity of connective tissue, reducing the risk of injuries.
    • The mechanism of action: Collagen provides the body with amino acids necessary for the synthesis and restoration of connective tissue. Various types of collagen differ in their structure and functions.
    • Dosage: Usually 10-20 g per day.
    • Side effects: Rarely – gastrointestinal disorders.
  • MSM (methyl sulfonylmetatan): The organic compound of sulfur, which has anti -inflammatory properties and helps to reduce joint pain.
    • The mechanism of action: MSM has anti -inflammatory and antioxidant properties. It helps to reduce pain and inflammation in the joints, and also improves flexibility and mobility.
    • Dosage: Usually 1-3 g per day.
    • Side effects: Rarely – gastrointestinal disorders.

• Bades to increase immunity: Intensive training can suppress the immune system, making athletes more susceptible to infections. This category includes substances that help strengthen immunity.

  • Vitamin C: The antioxidant that supports the immune system and protects cells from damage by free radicals.
    • The mechanism of action: Vitamin C is a powerful antioxidant that protects the cells from damage by free radicals. It also stimulates the function of immune cells and promotes collagen synthesis.
    • Dosage: Usually 500-1000 mg per day.
    • Side effects: With an overdose – gastrointestinal disorders.
  • Zinc: A mineral that plays an important role in maintaining the immune system and wound healing.
    • The mechanism of action: Zinc is necessary for the normal function of immune cells, such as T-lymphocytes and NK cells. It also plays an important role in wound healing and protein synthesis.
    • Dosage: Usually 15-30 mg per day.
    • Side effects: With an overdose – gastrointestinal disorders, reduction of copper absorption.
  • SOUTINATEA: A plant that has immunostimulating properties.
    • The mechanism of action: Echinacea stimulates the function of immune cells, such as macrophages and NK cells. It also has antiviral and antibacterial properties.
    • Dosage: Follow the instructions on the packaging.
    • Side effects: Rarely – allergic reactions.
  • Probiotics: Living microorganisms that benefit the health of the intestine. Probiotics support a healthy intestinal microflora, which improves immune function.
    • The mechanism of action: Probiotics support a healthy intestinal microflora, which plays an important role in the immune function. They compete with pathogenic bacteria, produce antimicrobials and stimulate immune cells.
    • Dosage: Follow the instructions on the packaging.
    • Side effects: Rarely – gastrointestinal disorders.

• Bad to improve sleep: High -quality sleep is necessary to restore and maintain the athlete’s health.

  • Melatonin: The hormone that regulates the sleeping cycle. Melatonin helps fall asleep and improves sleep quality.
    • The mechanism of action: Melatonin is associated with the receptors in the brain that regulate the sleeping cycle. It reduces the activity of the nervous system and promotes relaxation, which facilitates falling asleep.
    • Dosage: Usually 0.5-5 mg before bedtime.
    • Side effects: Rarely – drowsiness, headache.
  • Magnesium: A mineral that is involved in many processes in the body, including the regulation of the nervous system and muscle relaxation. Magnesium helps to improve sleep quality.
    • The mechanism of action: Magnesium is involved in the regulation of the nervous system and relaxation of muscles. It reduces the activity of neurotransmitters that excite the nervous system and helps relax.
    • Dosage: Usually 200-400 mg before bedtime.
    • Side effects: With an overdose – gastrointestinal disorders.
  • Valerian: A plant that has soothing properties. Valerian helps fall asleep and improves sleep quality.
    • The mechanism of action: Valerian contains compounds that are associated with the receptors in the brain that regulate the nervous system. It reduces the activity of the nervous system and promotes relaxation, which facilitates falling asleep.
    • Dosage: Follow the instructions on the packaging.
    • Side effects: Rarely – drowsiness, headache.

III. Choice of dietary supplements for athletes: key factors

The choice of dietary supplements should be based on the individual needs, goals and characteristics of the body.

• Sports discipline: Different sports impose different requirements for the body. For example, long -distance runners can be useful to increase endurance (creatine, beta -alanine, nitrates), and power athletes – dietary supplements for recovery (BCAA, protein, glutamine).
• Intensity and volume of training: The more intense and more voluminous for training, the greater the need for dietary supplements to restore and maintain health.
• Individual characteristics of the body: Consider the age, gender, state of health, the presence of allergies and chronic diseases.
• Goals: Determine the specific goals that you want to achieve with the help of dietary supplements (increased endurance, increased strength, acceleration of restoration, improving sleep).
• Consultation with a specialist: It is recommended to consult a doctor or sports nutritionist in order to get individual recommendations for the choice and dosage of dietary supplements.

IV. Risks and warnings when using dietary supplements

Despite potential benefits, the use of dietary supplements is associated with certain risks.

• Quality and safety: Not all dietary supplements undergo strict quality control. It is important to choose products from reliable manufacturers that guarantee the cleanliness and safety of products. Look for quality certificates such as NSF Certified for Sport, Informed-Sport or USP Verified.
• Side effects: Some dietary supplements can cause side effects, especially with improper dosage or individual intolerance.
• Interaction with drugs: Bades can interact with drugs, enhancing or weakening their effect.
• Doping: Some dietary supplements contain prohibited substances that can lead to athlete disqualification. It is important to make sure that the selected dietary supplement does not contain prohibited substances, especially if you are a professional athlete. Use resources such as Global Drug Reference Online (www.globaldro.com) to check the ingredients.
• Individual reaction: The reaction to dietary supplements can vary from person to person. Start with low doses to evaluate your tolerance.

V. Power and dietary supplement: integrated approach

Bades should not replace full and balanced diet. They are only an addition to a healthy lifestyle, which includes:

• A variety of nutrition: Use enough proteins, carbohydrates, fats, vitamins and minerals.
• A sufficient amount of liquid: Support the optimal level of hydration.
• Regular sleep: Sleep 7-9 hours a day.
• Proper training planning: Avoid overtraining.
• Stress management: Use relaxation methods such as meditation or yoga.

VI. Dietary supplements for individual sports

• Long distances: Creatine (to increase anaerobic power in sprints), beta-alanine (for lactic acid buffering), nitrates (to improve blood flow and oxygen delivery), BCAA (to reduce muscle catabolism), electrolytes (to maintain hydration).
• Strength sports (bodybuilding, powerlifting): Creatine (to increase strength and muscle mass), protein (for the restoration and growth of muscles), BCAA (to reduce muscle catabolism), beta-alanine (to increase anaerobic endurance), vitamin D (to maintain bones and muscles).
• Team sports (football, basketball, hockey): Creatine (to increase anaerobic power), beta-alanine (for lactic acid buffering), caffeine (to stimulate the central nervous system and improve concentration), electrolytes (to maintain hydration), vitamin D (to maintain bones and muscles).
• Swimming: Creatine (to increase anaerobic power in sprints), beta-alanine (for lactic acid buffering), nitrates (to improve blood flow and oxygen delivery), BCAA (to reduce muscle catabolism), electrolytes (to maintain hydration).

VII. Examples of specific dietary supplements and their manufacturers (only for information, not advertising)

• Creatine: CRAPURE® (Alzchem Trostberg GmbH), Optimum Nutrition Creatine Monohydrates
• Beta-Alanine: CarnoSyn® (Natural Alternatives International), Now Foods Beta-Alanine
• Protein: Optimum Nutrition Gold Standard 100% Whey, Dymatize ISO100
• BCAA: Scivation Xtend, Optimum Nutrition BCAA
• Omega-3: Nordic Naturals Ultimate Omega, Carlson Labs The Very Finest Fish Oil

VIII. The future of dietary supplements for athletes: new developments and research

Studies in the field of sports nutrition are constantly developing, and new dietary supplements with potential advantages for athletes appear.

• New forms of creatine: More soluble and bioavailable forms of creatine, such as creatine hydrochloride and creatine Malat, are investigated.
• Personalized nutrition: Approaches based on genetic analysis are developing to determine the individual needs of the athlete in nutrients and dietary supplements.
• Nootropics: Substances that improve cognitive functions, such as memory, attention and concentration. Some nootropes can be useful for athletes in sports requiring high concentration and coordination.
• Microbia: Studies of the intestinal microbioma show that it plays an important role in the health and performance of athletes. Probiotics and prebiotics are being developed aimed at improving the composition of the microbioma and increasing immunity.

IX. Conclusion (absent)

The content provides a detailed, SEO-optimized article on sports supplements (BAA), covering their classification, mechanisms of action, dosages, potential risks, and specific applications for different sports. It emphasizes the importance of consulting with a healthcare professional and using supplements as a complement to a balanced diet and healthy lifestyle. The article avoids making specific endorsements but includes examples of reputable brands for informational purposes. The information provided is intended for educational purposes and should not be considered medical advice. Always consult with a qualified healthcare professional before taking any supplements.