Bad for athletes: improving results and restoration

Bad for athletes: improving results and restoration

I. Introduction to the world of sports dietary

1. Definition and classification of dietary supplements (biologically active additives):

   • Bades are concentrates of natural or identical to natural biologically active substances intended for direct intake with food or introduction into food products. They are not drugs.
   • Classification:
     • Nutricevtiki: Used to correct the food status, replenish the deficiency of vitamins, minerals and other necessary substances. Examples: vitamins, minerals, amino acids, polyunsaturated fatty acids.
     • Parafarmetzetics: They have a regulatory effect on the body’s functions, support the normal intestinal microflora, and increase resistance to adverse environmental factors. Examples: adaptogens, prebiotics, probiotics, antioxidants.
     • Ebiotics (probiotics and prebiotics): They normalize the intestinal microflora, which is important for the absorption of nutrients and maintaining immunity.

2. The difference between dietary supplements and medicines:

   • Regulation: Bades are regulated as food products, and not as medicines. The requirements for their production and quality control are less strict than for drugs.
   • Clinical trials: Bades are not required to undergo clinical trials to confirm effectiveness and safety, as required for drugs.
   • Marking: The Bad packaging indicates that this is not a drug, and indications for use for the treatment of any diseases are not given.
   • Composition: The composition of dietary supplements can be less standardized than the composition of drugs.

3. The role of dietary supplements in sports:

   • Optimal health support: Dietary supplements help to make up for a deficiency of nutrients, which can occur during intense training.
   • Improving sports results: Some dietary supplements can increase endurance, strength, speed and other indicators.
   • Acceleration of recovery: Dietary supplements help restore muscles after training, reduce inflammation and soreness.
   • Injury prevention: Some dietary supplements can strengthen bones, joints and ligaments, reducing the risk of injuries.

4. The importance of consulting with a specialist (doctor, sports nutritionist):

   • The individual needs of each athlete are unique and depend on the sport, intensity of training, age, gender, health status and other factors.
   • A specialist will help to determine which dietary supplements are needed, in what doses and how long to accept them.
   • The independent use of dietary supplements can be ineffective, and in some cases dangerous.
   • The specialist will take into account possible contraindications and interaction of dietary supplements with other medicines or additives.

II. Vitamins and minerals for athletes

1. Vitamin D:

   • Role in the body: Participates in the regulation of the metabolism of calcium and phosphorus, necessary for the health of bones and muscles, strengthens immunity.
   • Athletes’ deficiency: It is often found in athletes, especially in winter and in regions with insufficient sunlight.
   • Influence on sports results: Vitamin D deficiency can lead to a decrease in strength, endurance, an increase in the risk of injuries and infections.
   • Recommendations for use: The dosage of vitamin D depends on the level of vitamin D in the blood and individual needs. It is recommended to consult a doctor to determine the optimal dose.

2. B vitamins B (B1, B2, B3, B5, B6, B7, B9, B12):

   • Role in the body: Participated in energy metabolism, necessary for the work of the nervous system, hematopoiesis and DNA synthesis.
   • The need for athletes: The need for vitamins of group B increases with intense training.
   • Influence on sports results: B vitamins deficiency can lead to fatigue, weakness, decrease in endurance and worsening coordination.
   • Recommendations for use: B vitamins are best taken in the complex, as they work synergically. The dosage depends on individual needs.

3. Vitamin C:

   • Role in the body: A powerful antioxidant, strengthens the immunity, is involved in the synthesis of collagen necessary for the health of the skin, bones, joints and ligaments.
   • The need for athletes: The need for vitamin C increases with intense training, as they increase the level of oxidative stress.
   • Influence on sports results: Vitamin C helps to reduce the risk of infections, accelerate recovery after training and protect the muscles from damage.
   • Recommendations for use: Vitamin C is best taken regularly, in small doses during the day.

4. Vitamin E:

   • Role in the body: The antioxidant protects the cells from damage, strengthens the immunity, improves blood circulation.
   • The need for athletes: The need for vitamin E increases with intense training.
   • Influence on sports results: Vitamin E helps reduce the level of oxidative stress, improve recovery after training and protect the muscles from damage.
   • Recommendations for use: Vitamin E is best taken in combination with other antioxidants.

5. Magnesium:

   • Role in the body: Participates in more than 300 enzymatic reactions, necessary for the work of muscles and the nervous system, regulates blood sugar, and supports bone health.
   • Athletes’ deficiency: Often occurs in athletes, especially with intense training and sweating.
   • Influence on sports results: Magnesium deficiency can lead to muscle cramps, fatigue, insomnia and a worsening coordination.
   • Recommendations for use: Magnesium is best taken in the form of citrate or glycinate, as they are better absorbed.

6. Calcium:

   • Role in the body: It is necessary for the health of bones and teeth, participates in muscle contraction, transmission of nerve impulses and blood coagulation.
   • The need for athletes: The need for calcium increases with intense training, especially in women.
   • Influence on sports results: Calcium deficiency can lead to osteoporosis, stress fractures and muscle cramps.
   • Recommendations for use: Calcium is best taken in combination with vitamin D and magnesium.

7. Iron:

   • Role in the body: It is part of hemoglobin, transfers oxygen to tissue, participates in energy metabolism.
   • Athletes’ deficiency: It is often found in athletes, especially in women and vegetarians.
   • Influence on sports results: Iron deficiency can lead to anemia, fatigue, weakness, decrease in endurance and worsening concentration.
   • Recommendations for use: It is better to take iron in a form that is well absorbed, for example, in the form of fumarat or gluconate. Take with vitamin C to improve assimilation.

8. Zinc:

   • Role in the body: Participates in immune function, wound healing, protein synthesis and DNA, necessary for the normal functioning of the reproductive system.
   • The need for athletes: The need for zinc increases with intense training.
   • Influence on sports results: Zinc deficiency can lead to a decrease in immunity, slowing down the healing of wounds and deterioration of sports results.
   • Recommendations for use: It is better to take zinc in combination with other minerals.

9. Selenium:

   • Role in the body: The antioxidant protects cells from damage, participates in the thyroid gland, and strengthens immunity.
   • The need for athletes: The need for Selena increases with intense training.
   • Influence on sports results: Selena deficiency can lead to a decrease in immunity, a deterioration in recovery after training and increasing the risk of developing cardiovascular diseases.
   • Recommendations for use: Selenium is best taken in the form of selenometionine.

III. Amino acids for athletes

1. BCAA (ramified amino acids: leucine, isolacin, valin):

   • Role in the body: The main building blocks of muscle tissue are involved in the synthesis of protein, prevent muscle destruction, improve recovery after training.
   • Influence on sports results: BCAA help increase muscle mass, reduce muscle pain and accelerate recovery after training.
   • Recommendations for use: BCAA is best taken before, during and after training. The optimal ratio of leucine, isolacin and valine is 2: 1: 1.

2. Glutamine:

   • Role in the body: The most common amino acid in the body plays an important role in immune function, protein synthesis, restoration of glycogen and maintaining intestinal health.
   • The need for athletes: The need for glutamine increases with intense training, as it is consumed to maintain the immune system.
   • Influence on sports results: Glutamine helps strengthen immunity, accelerate recovery after training and improve intestinal function.
   • Recommendations for use: Glutamine is best taken after training and before bedtime.

3. Creatine:

   • Role in the body: Participates in energy metabolism, increases energy reserves in the muscles, increases strength and endurance.
   • Influence on sports results: Creatine helps to increase muscle mass, strength, power and endurance.
   • Recommendations for use: Creatine can be taken in the form of monohydrate, ethyl estera or other forms. There are two main ways to take creatine: the loading phase (20 g per day for 5-7 days) and the supporting phase (3-5 g per day).

4. Beta-Alanine:

   • Role in the body: Participates in the synthesis of carnosine, which is a buffer of lactic acid in the muscles.
   • Influence on sports results: Beta-Alanin helps to increase endurance, especially in high intensity exercises.
   • Recommendations for use: Beta-Alanin is best taken in small doses during the day to avoid a tingling sensation.

5. Arginine:

   • Role in the body: Participates in the synthesis of nitrogen oxide, which expands blood vessels, improves blood flow and delivery of nutrients to muscles.
   • Influence on sports results: Arginine can help improve blood flow, increase endurance and accelerate recovery after training.
   • Recommendations for use: Arginine is best taken before training.

IV. Fatty acids for athletes

1. Omega-3 fatty acids (EPA and DHA):

   • Role in the body: Important to the health of the heart, brain and joints, have anti -inflammatory properties.
   • Influence on sports results: Omega-3 fatty acids help reduce inflammation, accelerate recovery after training, improve cognitive functions and protect the joints.
   • Recommendations for use: Omega-3 fatty acids are best obtained from oily fish (salmon, tuna, sardines) or take fish oil.

2. CLA (conjugated linoleic acid):

   • Role in the body: It can help reduce the fat mass, increase muscle mass and improve insulin sensitivity.
   • Influence on sports results: Cla can help improve the composition of the body and increase sports results.
   • Recommendations for use: Cla is best taken with food.

V. Plant adaptogens for athletes

1. Eleutherococcus:

   • Action: Increases resistance to stress, improves endurance, strengthens immunity.
   • Application: It is used to increase performance, improve adaptation to physical exertion and prevent colds.
   • Recommendations: Take courses, observing the dosage.

2. Ginseng:

   • Action: It stimulates the nervous system, increases mental and physical performance, improves immunity.
   • Application: Used to increase energy, improve concentration and accelerate recovery after training.
   • Recommendations: Take courses with caution with increased excitability.

3. Rhodiola pink (golden root):

   • Action: Increases resistance to stress, improves endurance, reduces fatigue, improves cognitive functions.
   • Application: Used to increase performance, improve adaptation to physical exertion and reduce stress levels.
   • Recommendations: Take in the morning, observing the dosage.

4. Levzea Saflorovid (Marali Koron):

   • Action: It stimulates the synthesis of protein, accelerates muscle restoration, increases endurance.
   • Application: It is used to increase muscle mass, increase strength and accelerate recovery after training.
   • Recommendations: Take courses, observing the dosage.

VI. Other useful dietary supplements for athletes

1. Coenzim Q10 (COQ10):

   • Role in the body: Participates in the production of energy in cells, antioxidant, protects the heart and blood vessels.
   • Influence on sports results: COQ10 helps to increase endurance, reduce the level of oxidative stress and protect the heart.
   • Recommendations for use: COQ10 is best taken with food.

2. L-Carnitin:

   • Role in the body: It transports fatty acids to mitochondria, where they are used to produce energy.
   • Influence on sports results: L-carnitine can help improve endurance, reduce fatigue and accelerate fat burning.
   • Recommendations for use: L-carnitine is best taken before training.

3. Betaine (trimethylglycine):

   • Role in the body: Participates in the metabolism of homocysteine, which is a risk factor for cardiovascular diseases, improves cell hydration, and supports liver health.
   • Influence on sports results: Betain can help improve strength, power and endurance.
   • Recommendations for use: Betain is best taken with food.

4. Glucosamine and chondroitin:

   • Role in the body: It is necessary for the health of the joints, participate in the synthesis of cartilage, have anti -inflammatory properties.
   • Influence on sports results: Glucosamine and chondroitin help strengthen joints, reduce pain and improve mobility.
   • Recommendations for use: Glucosamine and chondroitin are best taken with long courses.

5. Collagen:

   • Role in the body: The main structural protein of connective tissue is necessary for the health of the skin, bones, joints, ligaments and tendons.
   • Influence on sports results: Collagen helps strengthen joints, ligaments and tendons, reduce the risk of injuries and improve recovery after training.
   • Recommendations for use: Collagen is better to take on an empty stomach or before bedtime.

6. Probiotics:

   • Role in the body: They support a healthy intestinal microflora, improve digestion, and strengthen immunity.
   • Influence on sports results: Probiotics help improve the absorption of nutrients, strengthen immunity and reduce the risk of gastrointestinal disorders.
   • Recommendations for use: Probiotics are best taken regularly, especially during antibiotics.

7. Digestive enzymes:

   • Role in the body: They help to break down food into smaller particles, improve digestion and absorption of nutrients.
   • Influence on sports results: Digestive enzymes help improve the absorption of protein, carbohydrates and fats, which can lead to an improvement in sports results.
   • Recommendations for use: Digestive enzymes are best taken with food.

VII. Risks and side effects of dietary supplements

1. The inconsistency of the declared composition: Many dietary supplements do not correspond to the declared composition, contain impurities or prohibited substances.
2. Side effects: Some dietary supplements can cause side effects such as nausea, diarrhea, headache, allergic reactions and others.
3. Interaction with drugs: Bades can interact with medicines, enhancing or weakening their effect.
4. Doping: Some dietary supplements contain prohibited substances that can lead to athlete disqualification.
5. Inefficiency: Many dietary supplements do not have proven effectiveness.
6. Overdose: Excessive use of dietary supplements can lead to an overdose and serious health consequences.

VIII. How to choose a quality diet

1. Checking the manufacturer’s reputation: Choose dietary supplements from famous and respected manufacturers.
2. Certification: Look for dietary supplements certified by independent organizations (for example, NSF International, USP).
3. Checking the composition: Carefully read the composition of Bad and make sure that it does not contain prohibited substances.
4. Reviews: Read the reviews of other users about dietary supplements.
5. Consultation with a specialist: Consult a doctor or sports nutritionist before starting dietary supplements.
6. Avoid promises of wonderful results: Treat skeptical to dietary supplements who promise quick and incredible results.
7. Reference: Compare dietary supplements from different manufacturers, but do not choose the cheapest options.

IX. Final recommendations

1. Bades should not replace good nutrition and a healthy lifestyle.
2. Bades should be taken only after consulting with a specialist.
3. Bades should be taken in accordance with recommendations and dosages.
4. Carefully follow your well -being during the admission of dietary supplements.
5. Stop taking the dietary supplement when side effects appear.
6. Regularly check the information about dietary supplements, as it can change.
7. Do not abuse dietary supplements, as this can lead to negative health consequences.
8. Remember that the effectiveness of dietary supplements is individual and can depend on many factors.
9. Combine the reception of dietary supplements with proper nutrition, training and rest mode to achieve maximum results.
10. Be attentive to the choice of dietary supplements and choose only high -quality and proven products.