Proper nutrition and sports additives: perfect tandem

Chapter 1: Fundamentals of proper nutrition for active people

1. 1 Macronutrients: health bricks and performance

   • 1. 1 Squirrels: building material and recovery

     Proteins play a key role in the restoration and growth of muscle tissue, as well as in maintaining the immune system and the production of hormones. For active people, especially athletes, the need for protein is much higher than for people leading a sedentary lifestyle. The recommended norm of protein consumption for athletes varies from 1.2 to 2.2 grams per kilogram of body weight per day, depending on the intensity of training and goals.

     Springs of protein:

     • Animal sources: Chicken breast, turkey, lean beef, fish (salmon, tuna, cod), eggs, dairy products (cottage cheese, yogurt, milk). Animal proteins contain all the necessary amino acids, which makes them full.
     • Plant sources: Legumes (beans, lentils, chickpeas), tofu, pace, film, nuts and seeds. Plant proteins can be inferior (do not contain all the necessary amino acids), so it is important to combine various sources to obtain a complete set of amino acids.
     • Protein additives: Serum protein, casein, soy protein, plant proteins (pea, rice). Additives can be a convenient way to increase protein consumption, especially after training.

     Protein distribution during the day: It is important to distribute protein consumption evenly during the day, and not consume a large portion at one meal. It is optimal to consume 20-40 grams of protein every 3-4 hours. Protein intake after training is especially important for the restoration and growth of muscles.

     The influence of a lack of protein: The lack of protein can lead to a loss of muscle mass, a decrease in immunity, a slowdown in recovery after training and an increase in the risk of injuries.

   • 1. 2 Carbohydrates: Energy for movement

     Carbohydrates are the main source of energy for the body, especially during intense physical exertion. They break down to glucose, which is used to feed muscles and brain. The choice of carbohydrates and their number plays an important role in maintaining energy, performance and restoration.

     Types of carbohydrates:

     • Complex carbohydrates: Slowly absorbed, providing long -term energy release. Contained in whole grain products (brown rice, oatmeal, film), vegetables, legumes.
     • Simple carbohydrates: They are quickly absorbed, causing a sharp jump in blood sugar. Contained in fruits, honey, sweets, carbonated drinks.
     • Fiber: It is not digested by the body, but plays an important role in digestion, maintaining the health of the intestines and regulating blood sugar. Contained in vegetables, fruits, whole grain products.

     Carbohydrate loading for athletes: On the eve of long and intensive training or competitions, athletes often use carbohydrate loading to increase glycogen reserves in the muscles. This process includes an increase in carbohydrate consumption a few days before the event.

     Recommendations on carbohydrate consumption: The recommended consumption of carbohydrates for athletes varies from 3 to 12 grams per kilogram of body weight per day, depending on the intensity of training and the sport. It is important to choose complex carbohydrates as the main source of energy and limit the consumption of simple carbohydrates, especially from processed products.

     Carbohydrate consumption time:

     • Before training: The use of a small amount of complex carbohydrates 1-2 hours before training provides energy to perform exercises.
     • During training: The use of simple carbohydrates (for example, sports drinks) can help maintain blood sugar and prevent fatigue during long training.
     • After training: The use of a combination of simple and complex carbohydrates after training helps to restore glycogen reserves in the muscles and accelerate recovery.

     The influence of a lack of carbohydrates: The lack of carbohydrates can lead to fatigue, a decrease in performance, a slowdown in recovery and an increase in the risk of injuries.

   • 1. 3 Fat: important for hormones and health

     Fat play an important role in maintaining health, the production of hormones, the assimilation of fat -soluble vitamins and energy provision. However, it is important to choose the right types of fats and consume them in moderate quantities.

     Types of fat:

     • Saturated fats: Contained in fatty meat, dairy products, palm and coconut oil. Excessive consumption of saturated fats can increase blood cholesterol and increase the risk of cardiovascular diseases.
     • Unsaturated fats: Contained in vegetable oils (olive, sunflower, linseed), nuts, seeds, avocados and fatty fish (salmon, tuna, sardines). Unsaturated fats are useful for the health of the heart and blood vessels.
       • Mononasized fats: Contained in olive oil, avocados, nuts.
       • Paul -Eathed out fats: Contained in vegetable oils (sunflower, linseed), fatty fish, nuts and seeds. Polynaturated fats include omega-3 and omega-6 fatty acids that are necessary for health.
     • Transjir’s: Contained in processed products (fast food, pastries, margarine). Transfinery is harmful to health and should avoid their consumption.

     Fat consumption recommendations: Recommended fat consumption for athletes is 20-35% of the total number of calories. It is important to choose unsaturated fats as the main source and limit the consumption of saturated and trans fats.

     Omega-3 fatty acids: Omega-3 fatty acids (EPA and DHA) are especially important for the health of the heart, brain and joints. They have anti -inflammatory properties and can help reduce joint pain and muscles after training. The main sources of omega-3 fatty acids are oily fish, linseed oil, walnuts.

     The effect of deficiency of fats: The lack of fats can lead to hormonal disorders, the deterioration of the absorption of fat -soluble vitamins, a decrease in energy and a deterioration in the condition of the skin and hair.

2. 2 Micronutrients: vitamins and minerals for optimal function

   Vitamins and minerals are micronutrients that are necessary for the normal functioning of the body. They participate in many processes, including energy production, maintenance of immunity, growth and restoration of tissues. Active people and athletes need more some vitamins and minerals than people who lead a sedentary lifestyle.

   • 2. 1 Important vitamins for athletes:
     • Vitamin D: It is necessary for the health of bones, immunity and muscle function. Vitamin D is synthesized in the skin under the influence of sunlight, but many people experience a deficiency of this vitamin, especially in winter. It is recommended to take vitamin D additives, especially if you do not get enough sunlight or have a deficiency of vitamin D.
     • B vitamins B: Participate in the energy exchange, the work of the nervous system and the formation of red blood cells. B vitamins are found in whole grain products, meat, fish, eggs and dairy products.
     • Vitamin C: The antioxidant that helps protect the cells from damage by free radicals, strengthens the immunity and participates in the synthesis of collagen, which is necessary for the health of the joints and ligaments. Vitamin C is found in citrus fruits, berries, pepper and broccoli.
     • Vitamin E: An antioxidant that helps protect cells from damage to free radicals and supports skin health. Vitamin E is found in vegetable oils, nuts and seeds.
   • 2. 2 Important minerals for athletes:
     • Iron: It is necessary for transporting oxygen in the blood and muscles. Iron deficiency can lead to fatigue, a decrease in performance and anemia. Iron is found in meat, fish, poultry, legumes and green leafy vegetables.
     • Calcium: It is necessary for the health of bones, muscle function and nervous conduction. Calcium is contained in dairy products, green leafy vegetables and tofu.
     • Magnesium: Participates in energy metabolism, muscle function and nervous conduction. Magnesium is found in green leafy vegetables, nuts, seeds and whole grains.
     • Zinc: It is necessary for immunity, wound healing and protein synthesis. Zinc is contained in meat, fish, poultry, nuts and seeds.
     • Potassium: It is necessary to maintain water balance, muscle function and nervous conduction. Potassium is found in bananas, potatoes, avocados and spinach.
     • Sodium: It is necessary to maintain water balance and muscle function. Sodium is contained in salts, processed products and sports drinks.
   • 2. 3 Getting micronutrients from food: The best way to get the necessary vitamins and minerals is a balanced diet that includes a variety of fruits, vegetables, whole grain products, meat, fish, poultry, dairy products, nuts and seeds. In some cases, it can be useful to take vitamin-mineral additives, especially if you have a deficiency of any vitamin or mineral.

     Signs of micronutrient deficiency: Signs of micronutrient deficiency may include fatigue, weakness, reduction of immunity, problems with skin, hair and nails, as well as performance deterioration. If you suspect that you have a shortage of any vitamin or mineral, consult a doctor or a nutritionist for examination and consultation.

3. 3 Hydration: water is the basis of life and performance

   Water plays a key role in all processes occurring in the body, including the transportation of nutrients, regulation of body temperature, elimination of waste and maintaining the function of muscles and joints. Dehydration can lead to a decrease in performance, fatigue, muscle cramps and other health problems.

   • 3. 1 The need for water for athletes: The need for water for athletes is much higher than for people leading a sedentary lifestyle. This is due to the fact that during training the body loses more water with later. The recommended water consumption rate for athletes varies from 3 to 5 liters per day, depending on the intensity of training, ambient temperature and individual characteristics.
   • 3. 2 How to determine the level of hydration:
     • Urine color: The light yellow color of urine indicates a good hydration, and a dark yellow color-of dehydration.
     • Feeling thirst: A sense of thirst is a signal that the body has already begun to experience a deficiency of water. It is important to drink water before you feel thirsty.
     • Body weight: Weighing before and after training can help determine how much water you lost with later. It is important to make up for this loss of water after training.
   • 3. 3 Drinks for hydration:
     • Water: The best choice for hydration.
     • Sports drinks: They contain electrolytes (sodium, potassium, magnesium), which are lost with later, and carbohydrates that provide energy during long training.
     • Coconut water: Natural source of electrolytes.
     • Fruit and vegetable juices: They contain vitamins and minerals, but can be rich in sugar.
     • Herbal teas: They can help moisturize the body, but do not contain electrolytes.
   • 3. 4 Avoid dehydration drinks:
     • Shipy drinks: They may contain a lot of sugar and do not satisfy their thirst.
     • Alcohol: It has a diuretic effect and can lead to dehydration.
     • Caffeine: In large quantities can have a diuretic effect.
   • 3. 5 When to drink water:
     • During the day: Drink water regularly during the day, and not only when you feel thirsty.
     • Before training: Drink 500-600 ml of water 2-3 hours before training.
     • During training: Drink 150-350 ml of water every 15-20 minutes during training.
     • After training: Drink 500-600 ml of water within 2 hours after training to fill in the loss of water.
   • 3. 6 Electrolytes: Electrolytes are minerals that help regulate the water balance, muscle function and nervous conductivity. During training, the body loses electrolytes with later, so it is important to make up for their reserves. Electrolytes are found in sports drinks, coconut water, fruits and vegetables.

Chapter 2: Sports additives: support or marketing move?

4. 1 Classification of sports additives: What is available on the market?

   The sports additives market is huge and is constantly developing, offering a wide range of products designed to improve sports results, accelerate restoration and maintain health. It is important to understand the classification of sports additives and their alleged action in order to make a conscious choice and avoid ineffective or even harmful products.

   • 4. 1 Protein additives:
     • Wastein protein: It is quickly absorbed, ideal for admission after training for restoration and growth of muscles. It exists in several forms: concentrate, isolate and hydrolyzate, which differ in the degree of purification and the speed of absorption.
     • Casein: Slowly absorbed, suitable for admission before bedtime to maintain an amino acid pool during sleep.
     • Soy protein: A plant source of protein is suitable for vegetarians and vegans.
     • Plant proteins (pea, rice, hemp): Alternative plant sources of protein are also suitable for vegetarians and vegans.
     • Protein mixtures: A combination of various sources of protein, providing both quick and slow assimilation.
   • 4. 2 Amino acids:
     • BCAA (amino acids with an extensive chain): Leucin, isolacin and valin. They are considered important for muscle restoration, reduce muscle pain and prevent muscle catabolism.
     • Glutamine: Participates in the immune function, restoration and maintenance of intestinal health.
     • Creatine: Helps increase strength, power and muscle mass.
   • 4. 3 Carbohydrate additives:
     • Dextrose, Maltodextrin: Quickly absorbed carbohydrates used to quickly make up for glycogen stocks after training.
     • Vitar to: A patented complex carbohydrate with a high molecular weight, which quickly passes through the stomach and quickly replenishes glycogen reserves.
     • Energy gels: Contain a concentrated source of carbohydrates and electrolytes to maintain energy during long -term training.
     • Sports drinks: They contain carbohydrates, electrolytes and water for hydration and maintenance of energy during training.
   • 4. 4 Creatine:
     • Creatine Monogidrate: The most studied and effective form of creatine.
     • Other forms of creatine (creatine ethyl ether, creatine hydrochloride): Declared as more assumed and effective, but evidence of this is limited.
   • 4. 5 Fathers:
     • Thermogenics (caffeine, green tea extract, Sinefrin): Increase thermogenesis (heat production), which leads to the burning of calories.
     • Lipotropics (L-carnitine, choline): Participate in the transport of fatty acids in mitochondria for oxidation.
     • Carbohydrates and fat blockers: Slow down or block the absorption of carbohydrates and fats.
   • 4. 6 Vitamins and minerals:
     • Polyvitamins: Contain a wide range of vitamins and minerals.
     • Separate vitamins and minerals (vitamin D, vitamin C, iron, magnesium): Used to eliminate deficiency and maintenance of health.
   • 4. 7 Other additives:
     • Preventive complexes: They contain a combination of ingredients (caffeine, creatine, BCAA, beta-Alanine) to increase energy, strength and endurance.
     • Bunster Oxide AziDida AziDa Azi (Arginin, Tsitrullin): Increase nitrogen oxide, which leads to expansion of blood vessels and improving blood flow.
     • Probiotics: Support the intestinal health and immune system.
     • Plant adaptogens (ginseng, rhodiola pink): They help the body adapt to stress and increase resistance to fatigue.
   • 4. 8 It is important to remember: The effectiveness of sports additives can vary depending on the individual characteristics, training mode and diet. It is important to choose additives based on scientific evidence and consult a doctor or a nutritionist before starting.

5. 2 The most popular sports additives: scientific view of effectiveness

   Among the enormous variety of sports additives, some stand out with their popularity and widespread use. However, not all popular additives have proven effectiveness. It is important to critically evaluate scientific data and understand which additives can really benefit and which are only a marketing course.

   • 5. 1 Creatine:
     • Proven effectiveness: Creatine monohydrate is one of the most studied and effective sports additives. It is proved that it increases strength, power, muscle mass and anaerobic endurance.
     • The mechanism of action: Creatine increases the reserves of phosphocratin in the muscles, which is used for ATP regeneration (the main source of energy for muscle contractions) during high -intensity exercises.
     • Recommendations for use: The saturating phase (20 grams per day for 5-7 days) followed by a maintenance dose (3-5 grams per day).
     • Side effects: In rare cases, bloating and water delay may be observed.
   • 5. 2 Protein (serum, casein):
     • Proven effectiveness: Protein is necessary for the restoration and growth of muscle tissue. Serum protein is quickly absorbed and ideal for reception after training. Casein is slowly absorbed and suitable for admission before bedtime.
     • The mechanism of action: Protein provides the body with the necessary amino acids for the synthesis of muscle protein.
     • Recommendations for use: 1.2-2.2 grams of protein per kilogram of body weight per day, distributed throughout the day, with an accent for reception after training.
     • Side effects: In rare cases, digestion problems may be observed.
   • 5. 3 BCAA (amino acids with an extensive chain):
     • Disputed data: The effectiveness of BCAA as a separate additive remains controversial. Studies show that they can be useful to reduce muscle pain and fatigue, especially during long and intense training. However, if you consume enough protein, an additional BCAA reception may not be needed.
     • The mechanism of action: BCAA is involved in the synthesis of muscle protein and can reduce muscle catabolism.
     • Recommendations for use: 5-10 grams to, during or after training.
     • Side effects: Usually well tolerated.
   • 5. 4 Caffeine:
     • Proven effectiveness: Caffeine is a powerful stimulant that can improve physical and mental performance.
     • The mechanism of action: Caffeine blocks adenosine receptors in the brain, which leads to a decrease in fatigue and an increase in vigilance.
     • Recommendations for use: 1.5-3 mg per kilogram of body weight 30-60 minutes before training.
     • Side effects: Insomnia, anxiety, rapid heartbeat and disorder of the stomach can be observed.
   • 5. 5 Beta-Alanine:
     • Proven effectiveness: Beta-Alanin can improve anaerobic endurance, especially during high-intensity exercises.
     • The mechanism of action: Beta-Alanin increases the level of carnosine in the muscles, which buffering lactic acid and slows down the onset of fatigue.
     • Recommendations for use: 2-5 grams per day, divided into several tricks.
     • Side effects: It can cause paresthesia (tingling of the skin).
   • 5. 6 L-Carnitin:
     • Limited data: The effectiveness of L-carnitine for fat burning and increased performance remains controversial. Some studies show that it can be useful for improving the restoration and reduction of muscle pain, especially when taking carbohydrates in combination.
     • The mechanism of action: L-carnitin is involved in the transport of fatty acids in mitochondria for oxidation.
     • Recommendations for use: 1-3 grams per day.
     • Side effects: In rare cases, nausea and stomach disorder may be observed.
   • 5. 7 It is important to remember: Before taking any sports supplements, you need to consult a doctor or nutritionist in order to verify their safety and effectiveness for you.

6. 3 Safety and side effects of sports additives: Know the risks

   Reception of sports additives can be associated with certain risks and side effects. It is important to carefully study the composition of the additives, take into account the individual characteristics of the body and consult a doctor or a nutritionist in order to minimize risks and avoid undesirable consequences.

   • 6. 1 Quality control and cleanliness:
     • Not all sports additives undergo strict quality control: Many manufacturers do not adhere to high production standards, which can lead to pollution of additives by extraneous substances, such as heavy metals, pesticides and prohibited substances.
     • Choose additives from trusted manufacturers: Pay attention to the availability of quality certificates (for example, NSF, Informed-Sport, USP) and choose additives from famous and reliable manufacturers.
   • 6. 2 Interaction with drugs:
     • Sports supplements can interact with drugs: Some additives can enhance or weaken the effect of drugs, which can lead to undesirable side effects.
     • Tell the doctor about taking the additives: If you take any medicine, be sure to inform the doctor before taking sports supplements.
   • 6. 3 Individual characteristics of the body:
     • The reaction to the additives can be individual: What works well for one person may not be suitable for another. Consider your individual characteristics, such as age, gender, health status and allergies.
     • Start with small doses: At the first use of a new additive, start with small doses to evaluate the reaction of the body.
   • 6. 4 Side effects:
     • Caffeine: It can cause insomnia, anxiety, rapid heartbeat, stomach disorder and dehydration.
     • Creatine: It can cause swelling of the abdomen, water delay and, in rare cases, problems with the kidneys.
     • Beta-Alanine: It can cause paresthesia (tingling of the skin).
     • Fathers: They can cause a rapid heartbeat, an increase in blood pressure, anxiety and stomach disorder.
     • Some plant additives: They can cause allergic reactions, digestive problems and interaction with drugs.
   • 6. 5 Doping disguise:
     • Some sports supplements may contain prohibited substances: Even if the additive is not declared as doping, it may contain prohibited substances that can lead to the athlete disqualification.
     • Be careful when choosing additives: Athletes are recommended to choose additives certified by independent organizations such as NSF and Informed-Sport, which test additives for the presence of prohibited substances.
   • 6. 6 Warning: Pregnant and lactating women, as well as people with chronic diseases (cardiovascular diseases, kidney, liver diseases, etc.) should consult a doctor before taking any sports additives.

7. 4 Sports supplements for different sports: individual approach

   The needs for nutrition and sports additives vary depending on the sport and the intensity of training. There is no universal solution that suits everyone. It is important to consider the specifics of each sport and choose additives that can be most beneficial to achieve specific goals.

   • 7. 1 Strength sports (heavy athletics, powerlifting, bodybuilding):
     • Goals: Increasing strength, power and muscle mass.
     • Important additives: Creatine, protein (whey, casein), BCAA, beta-Alanin, pre-training complexes, bosterers of nitrogen oxide.
     • Justification: Creatine increases strength and power, protein is necessary for muscle growth, BCAA and beta-Alanin help reduce muscle pain and fatigue, pre-rating complexes increase energy and concentration, nitrogen oxide booster and delivery of nutrients to muscles.
   • 7. 2 Endurance sports (running, swimming, cycling, triathlon):
     • Goals: Increased endurance, improvement of hydration and recovery after long training.
     • Important additives: Carbohydrate additives (energy gels, sports drinks), electrolytes, BCAA, beta-Alanine, caffeine, iron.
     • Justification: Carbohydrate additives provide energy during long-term training, electrolytes help maintain water balance, BCAA and beta-Alanin help reduce muscle pain and fatigue, caffeine increases vigilance and endurance, iron is necessary to transport oxygen into muscles.
   • 7. 3 Team sports (football, basketball, hockey, volleyball):
     • Goals: Increasing strength, power, endurance, speed and improving recovery.
     • Important additives: Creatine, protein, BCAA, beta-Alanine, carbohydrate additives (sports drinks), electrolytes, caffeine.
     • Justification: A combination of additives for power and sporting endurance aimed at improving both power and aerobic indicators, as well as to accelerate recovery.
   • 7. 4 Martial arts (boxing, struggle, MMA):
     • Goals: Increasing strength, power, endurance, speed, improving recovery and maintenance of weight.
     • Important additives: Creatine, protein, BCAA, beta-Alanine, carbohydrate additives, electrolytes, caffeine, glutamine.
     • Justification: A combination of additives for power and sporting endurance, with an accent to maintain weight and improve recovery after intense training and sparring. Glutamine can help support the immune system.
   • 7. 5 It is important to remember: This list is only a general leadership. Specific needs in addition should be determined individually, taking into account the sport, intensity of training, goals, diets and individual characteristics of the body.

Chapter 3: Proper nutrition and sports supplements: practical recommendations

8. 1 Drawing up an individual food plan: step by step

   Creating an individual food plan is a key step towards achieving sports goals and maintaining health. This process requires taking into account many factors, such as sport, intensity of training, age, gender, weight, individual characteristics of the body and personal preferences.

   • 8. 1 Calorie definition:
     • Calculate your basic metabolic rate (BMR): There are various formulas for calculating the BMR, such as the formula of Harris-Benedict or the formula of Myfflin-San Divora.
     • Determine the level of your activity: Multiply your BMR by the activity coefficient, which varies depending on your level of activity (sedentary, moderately active, active, very active).
     • Consider your goals: If you want to lose weight, create a calorie deficit (use less calories than you spend). If you want to gain weight, create a calorie surplus (use more calories than you consume).
   • 8. 2 Calculation of macronutrients:
     • Squirrels: The recommended norm of protein consumption for athletes varies from 1.2 to 2.2 grams per kilogram of body weight per day.
     • Carbohydrates: The recommended consumption of carbohydrates for athletes varies from 3 to 12 grams per kilogram of body weight per day.
     • Fat: Recommended fat consumption for athletes is 20-35% of the total number of calories.
     • Example: For an athlete weighing 70 kg engaged in strength training, the plan may look like this: 140 grams of protein (2 g/kg), 350 grams of carbohydrates (5 g/kg) and 60 grams of fat (approximately 25% of the total calorie content).
   • 8. 3 Choosing products:
     • Squirrels: Choose low -fat sources of protein, such as chicken breast, turkey, lean beef, fish, eggs, cottage cheese and yogurt.
     • Carbohydrates: Choose complex carbohydrates, such as whole grain products, vegetables, fruits and legumes.
     • Fat: Choose unsaturated lives