Bad for athletes: Is the risk justified?

Bad for athletes: Is the risk justified? Full guide for additives, efficiency and safety

Section 1: Understanding the world of sports additives (dietary supplements)

1. What are dietary supplements? Definition and classification:

   • Dietary supplements (biologically active additives) are concentrates of natural or identical biologically active substances that are intended for direct consumption with food or introduction into food products in order to enrich the diet with individual food or biologically active substances and their complexes, as well as to maintain or improve the functional state of the body.
   • The role of dietary supplements: complement the diet, increase endurance, accelerate recovery, improve the general health of health.
   • Classification of dietary supplements:
     • Vitamins and minerals: water-soluble (C, B-complex), fat-soluble (A, D, E, K), macroelements (calcium, magnesium, sodium, potassium, phosphorus), trace elements (iron, zinc, copper, selenium, iodine, chromium, manganese).
     • Squirrels and amino acids: serum protein (concentrate, isolate, hydrolyzate), casein, soy protein, egg albumin, BCAA (leicin, isolacin, valin), glutamine, creatine, taurin, arginine.
     • Plant extracts and herbs: ginseng, eleutherococcus, rhodiola pink, green tea extract, guarana, yokhimbin, tribulus terrestris.
     • Probiotics and prebiotics: Lactobacillus, Bifidobacterium, Factooligosaccharides (FOS), Inulin.
     • Other additives: omega-3 fatty acids, coenzyme Q10 (COQ10), glucosamine and chondroitin, carnitine, alpha-lipoic acid (ALA).
   • Bad regulation: differs in different countries. In Russia – Rospotrebnadzor. In the USA – FDA (Food and Drug Administration) regulates dietary supplements as food, and not as medicines. European food security agency (EFSA).
   • Differences between dietary supplements and drugs: dietary supplements are not intended for the treatment, diagnosis or prevention of diseases. Medicines are more strict clinical trials.

2. Why do athletes use dietary supplements? Motivation and goals:

   • Increased performance: increase in force, endurance, speed, power.
   • Acceleration of recovery: reduction of muscle pain, decrease in inflammation, improving sleep.
   • Health support: strengthening the immune system, protecting against injuries, improving overall well -being.
   • Compensation of nutrient deficiency: coating of increased nutrient needs due to intense training.
   • Psychological effect: placebo effect, faith in improving the results.
   • The influence of marketing and advertising: attractive promises, celebrity support.
   • Examples of specific sports and appropriate dietary supplements:
     • Power sports (heavy athletics, powerlifting, bodybuilding): creatine, protein, BCAA, beta-Alanin.
     • Types of endurance (running, swimming, cycling): carbohydrates (gels, drinks), electrolytes, caffeine, beta-alanine, iron, omega-3.
     • Team sports (football, basketball, hockey): creatine, protein, BCAA, carbohydrates, electrolytes.
     • Game sports (tennis, volleyball, badminton): creatine, caffeine, carbohydrates, electrolytes.

3. Evidence base: What science says about the effectiveness of popular dietary supplements:

   • Creatine: improves strength and power, increases muscle mass, improves recovery. Many studies confirm its effectiveness and safety.
   • Protein: necessary for the growth and restoration of muscles. Especially important after training. The type of protein (whey, casein, soy) can affect the speed of assimilation.
   • BCAA: reduce muscle pain and fatigue, accelerate recovery. It is necessary to prevent catabolism (muscle destruction).
   • Beta-Alanin: Increases the level of carnosine in the muscles, which helps to buffer lactic acid and improve endurance.
   • Caffeine: stimulates the central nervous system, increases energy and concentration, improves endurance.
   • Omega-3 fatty acids: reduce inflammation, improve the health of the heart and blood vessels, improve cognitive functions.
   • Vitamin D: It is important for the health of bones, the immune system and muscle function. Many athletes have a deficiency of vitamin D.
   • Iron: It is necessary for transporting oxygen to the muscles. Iron deficiency can lead to fatigue and decrease in productivity.
   • Electrolytes (sodium, potassium, magnesium): are important for maintaining hydration and muscle function. The loss of electrolytes with then can lead to seizures.
   • Other additives:
     • Carnitine: participates in the transport of fatty acids in mitochondria for energy production. Effective data are ambiguous.
     • Glutamine: can support the immune system and reduce muscle pain. The evidence is limited.
     • Arginin: the predecessor of nitrogen oxide (No), which expands blood vessels and improves blood flow. The effect on performance is ambiguous.
     • Tribulus Terrestris: It is assumed to increase testosterone levels. Evidence does not confirm this effect.

4. The role of a placebo effect in sports additives:

   • Determination and explanation of the placebo effect: psychological effect, when improvement occurs due to faith in the effectiveness of treatment, and not due to treatment itself.
   • Influence on sports results: Belief in the fact that the additive works can improve motivation, concentration and performance.
   • How to distinguish the real effect of placebo: double blind placebo -controlled research – the gold standard of scientific research.
   • The meaning of correct information and realistic expectations: do not rely only on promises in advertising. Study scientific research and reviews of other athletes.

Section 2: risks and side effects of sports additives

5. Side effects and contraindications of popular dietary supplements:

   • Creatine: bloating, fluid retention, muscle cramps (rarely) are possible. Contraindications: kidney diseases.
   • Protein: Problems with digestion (bloating, gases, diarrhea), allergic reactions are possible. Contraindications: kidney diseases (in large quantities).
   • BCAA: Side effects are rare. In large quantities, the amino acid balance can violate.
   • Beta-Alanin: Skin tingling (paresthesia) are possible, which usually pass in a few minutes.
   • Caffeine: insomnia, anxiety, irritability, rapid heartbeat, headache are possible. Contraindications: heart disease, high blood pressure.
   • Omega-3 fatty acids: digestive disorders (fish belching), and blood thinning are possible. Contraindications: taking anticoagulants.
   • Vitamin D: In large doses, it can cause hypercalcemia (increased level of calcium in the blood).
   • Iron: constipation, nausea, vomiting are possible. Contraindications: hemochromatosis (excess iron in the body).
   • Electrolytes: In large doses, an imbalance of electrolytes can cause.
   • Plant extracts and herbs: can interact with drugs, cause allergic reactions, and have a toxic effect on the liver. It is especially important to be careful with additives containing yochimbine or ephedra.
   • Individual sensitivity and allergic reactions: it is important to start with small doses and monitor the reaction of the body.

6. The problem of pollution and falsification of dietary supplements:

   • The risks of the presence of prohibited substances: anabolic steroids, stimulants, diuretics. It can lead to the athlete disqualification and serious health problems.
   • The inconsistency of the composition declared on the label: insufficient amount of active ingredients, the presence of harmful impurities.
   • How to choose a trusted manufacturer: look for quality certificates (for example, GMP, NSF, Informed-Sport), choose well-known brands with a good reputation, check the reviews of other buyers.
   • The importance of testing dietary supplements for prohibited substances: testing programs, such as Informed-Sport and NSF Certified for Sport, check additives for more than 200 prohibited substances.
   • Examples of cases of pollution and falsification of dietary supplements: many scandals associated with the detection of prohibited substances in dietary supplements.

7. Interaction of dietary supplements with medicines and other additives:

   • Dangerous combinations: caffeine and stimulants, iron and antacids, omega-3 and anticoagulants.
   • The effect on the effectiveness of drugs: dietary supplements can enhance or weaken the effect of drugs.
   • The importance of consulting with a doctor or pharmacist: be sure to consult a doctor before taking any dietary supplements, especially if you take any medicine.
   • Examples of interaction:
     • Caffeine can enhance the effect of stimulating drugs and lead to an increase in blood pressure and anxiety.
     • St. John’s wort (plant additive) can reduce the effectiveness of many drugs, including antidepressants and contraceptives.
     • Vitamin K can reduce the effectiveness of anticoagulants (drugs that thin blood).

8. Risk of overdose and toxicity of dietary supplements:

   • Exceeding the recommended doses: can lead to serious side effects and toxicity.
   • The toxicity of fat -soluble vitamins (A, D, E, K): accumulate in the body and can cause toxic effects during an overdose.
   • The toxicity of minerals (iron, zinc, copper): can cause damage to organs during an overdose.
   • The importance of compliance with the recommended dosages: always follow the instructions on the label and do not exceed the recommended doses.
   • Symptoms of an overdose and what to do: nausea, vomiting, diarrhea, headache, dizziness, cramps, loss of consciousness. In the case of an overdose, you must seek medical help.

Section 3: Safe and efficient use of sports additives

9. Principles of rational nutrition for athletes: the basis of the basics:

   • A balanced diet: a combination of proteins, carbohydrates and fats in the correct proportions.
   • Carbohydrates: the main source of energy for muscles. Choose complex carbohydrates (whole grains, vegetables, fruits).
   • Squirrels: necessary for the growth and restoration of muscles. Choose low -fat sources of protein (chicken, fish, legumes, tofu).
   • Fat: important for hormonal regulation and health of cells. Choose useful fats (omega-3, olive oil, avocado).
   • Hydratation: Drink enough water before, during and after training.
   • Individual needs: the needs for nutrients depend on the sport, the intensity of training, age and gender.
   • The meaning of consultation with a nutritionist or sports nutritionist: helps to develop an individual nutrition plan, taking into account your needs and goals.

10. When dietary supplements can be useful: indications for use:

    • Nutrient deficiency: if a diet does not provide a sufficient amount of certain nutrients (for example, vitamin D, iron).
    • Increased needs: with intensive training, the needs for nutrients increase.
    • Acceleration of recovery: some dietary supplements (for example, protein, BCAA) can help accelerate recovery after training.
    • Improving performance: some dietary supplements (for example, creatine, caffeine) can improve strength, endurance and concentration.
    • Health support: Some dietary supplements (for example, Omega-3) can help support the health of the heart and blood vessels, the immune system.
    • It is important to understand that dietary supplements do not replace good nutrition: they should be used as an addition to a balanced diet.

11. How to choose high -quality and safe dietary supplements: tips and recommendations:

    • Choose trusted manufacturers with a good reputation: look for quality certificates (GMP, NSF, Informed-Sport).
    • Check the composition on the label: make sure that there are no prohibited substances or harmful impurities in the composition.
    • Read the reviews of other customers: see what other people say about this product.
    • Consult a doctor or pharmacist: especially if you take any medicine or have any diseases.
    • Start with small doses: follow the reaction of the body.
    • Do not buy dietary supplements from dubious sellers: beware of fakes.
    • Look for independent laboratory tests: some companies provide the results of independent laboratory tests on their website.

12. Recommendations for dosage and dietary supplement time:

    • Follow the instructions on the label: do not exceed the recommended doses.
    • Consider individual characteristics: dosage can depend on age, floor, weight and level of physical activity.
    • Reception time:
      • Protein: after training, before bedtime.
      • Creatine: before or after training, or at any time of the day.
      • BCAA: before, during or after training.
      • Caffeine: 30-60 minutes before training.
      • Vitamins and minerals: along with food.
    • Dad cycling: some dietary supplements (for example, creatine, caffeine) can be more effective in cyclicing (periods of admission alternate with periods of rest).
    • The importance of breaks: let the body take a break from the reception of dietary supplements.

13. Ethical aspects of using sports additives:

    • Honest Game principle (Fair Play): Do not use dietary supplements that give an unfair advantage over other athletes.
    • Forbidden substances: to avoid the use of dietary supplements containing prohibited substances.
    • Informed consent: to understand all the risks and advantages of using dietary supplements.
    • Transparency: inform the coach and doctor about the admission of dietary supplements.
    • Health is above all: do not sacrifice health in order to achieve sports results.
    • Compliance with anti -doping rules: the World Anti -Doping Agency (WADA) publishes a list of prohibited substances.

14. Alternative approaches to improving sports results without dietary supplements:

    • Optimization of the training process: proper planning of training, sufficient rest and restoration.
    • Psychological training: the development of self -confidence, the ability to cope with stress.
    • Improving sleep: sufficient sleep (7-9 hours a day) is important for restoration and performance.
    • Stress management: stress can negatively affect sports results. Use relaxation techniques, meditation, yoga.
    • Regular medical examinations: help to identify and prevent health problems.
    • Work with a qualified trainer: will help develop an individual training and nutrition plan.

Section 4: Review of specific sports additives

15. Creatine: What is it, how it works, advantages and disadvantages:

    • The chemical structure and role in energy metabolism: creatine phosphate is an important source of energy for muscles during intense exercises.
    • The mechanism of action: increases the level of creatine phosphate in the muscles, which allows you to quickly restore ATP (the main source of energy).
    • Various forms of creatine: creatine monohydrate (the most studied and effective form), creatine ethyl ether, creatine hydrochloride, creatine Malat.
    • Reception protocols: loading phase (20 g per day for 5-7 days) or permanent reception (3-5 g per day).
    • Advantages: increasing strength and power, increasing muscle mass, improving recovery, improving cognitive functions.
    • Disadvantages: bloating, fluid retention, muscle cramps (rarely) are possible.
    • Safety: Creatine is one of the most studied sports additives. Many studies confirm its safety for healthy people.
    • To whom is recommended: athletes of power sports, bodybuilders, athletes engaged in high -intensity training.

16. Protein: types, advantages when and how to accept:

    • Types of protein: serum protein (concentrate, isolate, hydrolyzate), casein, soy protein, egg albumin.
    • Serum protein: quickly absorbed, ideal for reception after training. The concentrate contains more fats and carbohydrates than isolated and hydrolyzate.
    • Casein: Slowly absorbed, ideal for admission before bedtime.
    • Soy protein: a plant source of protein, suitable for vegetarians and vegans.
    • Egg albumin: high -quality source of protein, is well absorbed.
    • Advantages: Supporting muscle growth and restoration, improving a feeling of satiety, maintaining a healthy weight.
    • When to take: after training, before bedtime, between meals.
    • How much to take: 1.6-2.2 g of protein per kg of body weight per day for athletes.
    • How to take: in the form of protein cocktails, protein bars, add to food.

17. BCAA (amino acids with an extensive chain): why are you needed, advantages, how to accept:

    • What is BCAA: leucine, isolacin, valin – indispensable amino acids that are not synthesized in the body and should come with food.
    • The mechanism of action: reduce muscle pain and fatigue, accelerate recovery, prevent catabolism (muscle destruction).
    • Advantages: improvement of recovery, decrease in muscle pain, maintenance of muscle mass.
    • When to take: before, during or after training.
    • How much to take: 5-10 g per day.
    • To whom is recommended: athletes engaged in high -intensity training, athletes on a diet, vegetarians and vegans.

18. Caffeine: a stimulator to increase performance:

    • The mechanism of action: stimulates the central nervous system, increases energy and concentration, improves endurance.
    • Advantages: Improving physical and mental performance, reducing a sense of fatigue, improving fat burning.
    • Sources of caffeine: coffee, tea, energy drinks, pills.
    • Dosage: 3-6 mg of caffeine per kg body weight.
    • When to take: 30-60 minutes before training.
    • Side effects: insomnia, anxiety, irritability, rapid heartbeat, headache.
    • Tolerance: regular use of caffeine can lead to the development of tolerance, so it is recommended to cycle reception.

19. Omega-3 fatty acids: health benefits and sports results:

    • Types of omega-3 fatty acids: EPK (eicosapentaenic acid), DGK (non-coshegecaic acid), ALK (alpha-linolenic acid).
    • Advantages: reduce inflammation, improve the health of the heart and blood vessels, improve cognitive functions, and support joint health.
    • Sources of Omega-3: fatty fish (salmon, tuna, herring), linen seed, chia seeds, walnuts, fish oil in capsules.
    • Dosage: 1-3 g EPK and DGK per day.
    • When to take: along with food.
    • To whom it is recommended: to everyone, especially athletes, people with cardiovascular diseases, people with inflammatory diseases.

Section 5: Final recommendations and warnings

20. Key conclusions: is the risk of admission of dietary supplements for athletes justified?

    • Bades can be useful for athletes, but only with proper use and combined with a balanced diet and a competent training process.
    • It is important to carefully choose dietary supplements, check the composition on the label and consult a doctor or pharmacist.
    • Do not rely only on dietary supplements to achieve sports results. Optimization of the training process, proper nutrition, sufficient rest and psychological training are more important factors.
    • The risk of dietary supplements always exists, so you must be careful and make decisions consciously.

21. Personal responsibility of the athlete: adoption of conscious decisions.

    • Conduct research and receive information from reliable sources.
    • Critically evaluate advertising and not believe everything that dietary supplements promise.
    • Take into account your individual characteristics and needs.
    • Consult a doctor, pharmacist or sports nutritionist.
    • Inform the trainer about the admission of dietary supplements.
    • Be responsible for your health and results.

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