Dietary supplements with high physical exertion: restoration and energy

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Dietary supplements with high physical exertion: restoration and energy

I. Physiological aspects of high physical exertion

High physical activity has a deep effect on the body, affecting almost all systems. Understanding these changes is necessary for the development of effective strategies for restoring and maintaining the energy level.

A. Muscle system:

  1. Micro -rescue: Intensive exercises, especially eccentric contractions, cause microwaves of muscle fibers. These microtraumas are an incentive for growth and adaptation, but also lead to inflammation and pain, known as delayed muscle pain (DOMS).

  2. Glycogen exhaustion: Glycogen, the spare form of glucose in the muscles, is the main source of energy during physical activity. With prolonged and intensive training, glycogen reserves are depleted, which leads to fatigue and reduction of performance.

  3. Protein decay: During physical activity, the decay of muscle protein (catabolism) occurs. This is necessary to obtain energy and amino acids used to restore and build new tissues. However, if the decay of the protein exceeds the synthesis, the loss of muscle mass may occur.

  4. Hypertrophy: In response to regular loads, muscles adapt, increasing in size and strength (hypertrophy). This process requires enough protein, energy and adequate recovery.

B. Cardiovascular system:

  1. Improving the heart output: During physical activity, the heart works more intensively, increasing the heart rate and shock volume to deliver more oxygen and nutrients to the muscles.

  2. Increase in blood pressure: A short -term increase in blood pressure is a normal reaction to physical activity. However, in people with a predisposition to hypertension, excessive loads can lead to significant and dangerous pressure surges.

  3. Reducing peripheral resistance: To facilitate blood flow to the muscles during training, blood vessels in the muscles expand (vasodilation), reducing peripheral resistance.

  4. Heart adaptation: Regular aerobic loads lead to an increase in the volume of the left ventricle of the heart, which allows it to throw more blood in one reduction.

C. Endocrine system:

  1. Stress hormones: Physical activity stimulates the release of stress hormones, such as cortisol and adrenaline. Cortisol provides the body with energy, mobilizing the stocks of glucose and amino acids. Adrenaline increases heart rate, blood pressure and concentration.

  2. Testosterone: In men, physical activity, especially strength training, stimulates the production of testosterone, hormone that promotes muscle growth and increase strength.

  3. Growth hormone: Physical activity also stimulates the production of growth hormone, which contributes to muscle growth, fat burning and tissue restoration.

  4. Insulin: Insulin plays an important role in the regulation of glucose levels in the blood and transportation of glucose and amino acids into muscle cells. Sensitivity to insulin can increase as a result of regular physical exertion.

D. Immune system:

  1. Immunosuppression: Intensive and prolonged physical activity can temporarily suppress the immune system, making the body more susceptible to infections. This is due to an increase in the level of cortisol and other factors.

  2. Increase in inflammation: Physical activity causes an inflammatory reaction in the body, which is necessary to restore tissues. However, excessive inflammation can be harmful and slow down.

  3. Increase antioxidant protection: Regular physical activity stimulates the production of antioxidants that protect the cells from damage to free radicals.

E. Central nervous system:

  1. Fatigue: Physical activity can cause fatigue of the central nervous system, which is manifested in a decrease in motivation, concentration and coordination of movements.

  2. Sleep violation: Intensive training, especially in the evening, can violate the dream, which negatively affects restoration.

  3. Change of mood: Physical activity can affect mood, both positively (improvement of mood and decrease in stress), and negatively (irritability and depression).

II. The importance of recovery with high physical exertion

Recovery is an integral part of the training process. Without adequate recovery, the body will not be able to adapt to the loads, which will lead to overtraining, injuries and a decrease in results.

A. Restoration goals:

  1. Restoration of muscle tissue: Elimination of microsances, restoration of glycogen reserves and muscle protein synthesis.

  2. Restoration of energy reserves: Filling up reserves of glycogen, creatine phosphate and other energy sources.

  3. Restoration of the immune system: Strengthening immunity and reducing the risk of infections.

  4. Restoration of the central nervous system: Reducing fatigue, improving sleep and mood.

B. Recovery methods:

  1. Active rest: Easy exercises, such as walking or swimming, help improve blood circulation and accelerate recovery.

  2. Passive rest: Sleep, relaxation and avoidance of excessive activity.

  3. Nutrition: The use of enough protein, carbohydrates and fats to restore tissues and replenish energy reserves.

  4. Hydration: Maintaining the optimal level of hydration to improve blood circulation and remove decay products.

  5. Massage: Improves blood circulation, relieves muscle tension and promotes relaxation.

  6. Stretching: Improves flexibility, reduces the risk of injuries and promotes muscle relaxation.

  7. Cryotherapy: The effect of cold (for example, ice baths) can reduce inflammation and accelerate recovery.

  8. Compression therapy: The use of compression clothing can improve blood circulation and reduce swelling.

  9. Dream: A sufficient sleep (7-9 hours a day) is necessary to restore all body systems.

III. Bad for recovery:

Bades can be a useful addition to a balanced diet and adequate restoration, helping to accelerate restoration, reduce inflammation and improve performance. However, it is important to remember that dietary supplements are not a replacement for a healthy lifestyle and full nutrition. Always consult a doctor or sports nutritionist before taking any additives.

A. Protein and amino acids:

  1. Wastein protein: It is quickly absorbed and contains all the necessary amino acids for the synthesis of muscle protein. Effective for recovery after training.

  2. Casein: Slowly absorbed and ensures the gradual receipt of amino acids during the night. Useful for preventing muscle catabolism during sleep.

  3. BCAA (amino acids with an extensive chain): Leucin, isolacin and valin play an important role in the synthesis of muscle protein and a decrease in muscle pain.

  4. Glutamine: An amino acid that plays an important role in the immune function and the restoration of muscle tissue.

  5. Creatine: Increases the reserves of creatine phosphate in the muscles, which contributes to an increase in strength and power. It can also improve recovery.

B. Carbohydrates:

  1. Dextrose: Quickly absorbed carbohydrate, which quickly replenishes glycogen reserves after training.

  2. MaltherkCSTRIN: Complex carbohydrate, which is more slowly absorbed than dextrose, but still effectively replenishes glycogen reserves.

  3. Vitar to: A patented complex of carbohydrates with a high molecular weight, which quickly passes through the stomach and quickly replenishes glycogen reserves.

C. Fat:

  1. Omega-3 fatty acids: They have anti -inflammatory properties and can contribute to restoration after training.

  2. CLA (conjugated linoleic acid): It can help reduce the fat mass and increase muscle mass.

D. Vitamins and minerals:

  1. Vitamin D: It is important for the health of bones, immune function and muscle restoration.

  2. Vitamin C: An antioxidant that helps protect the cells from damage to free radicals and supports the immune system.

  3. B vitamins B: They play an important role in the energy exchange and restoration of the nervous system.

  4. Magnesium: It is important for muscle function, nervous system and energy metabolism.

  5. Zinc: It is important for immune function, growth and restoration of tissues.

  6. Iron: It is important for transporting oxygen to the muscles.

E. Plant extracts:

  1. Curcumin: It has anti -inflammatory properties and can help reduce muscle pain and accelerate recovery.

  2. Ginger: It has anti -inflammatory properties and can help reduce nausea and muscle pain.

  3. Cherry: Contains antioxidants that can help reduce muscle pain and accelerate recovery.

  4. Rodiola pink: Adaptogen, which can help improve stress resistance and reduce fatigue.

  5. Ashwaganda: Adaptogen, which can help improve stress resistance, reduce anxiety and improve sleep.

IV. Bad for energy:

Bades can help maintain a high level of energy during intense training and competitions. It is important to choose additives with proven efficiency and safety.

A. Caffeine:

  1. The mechanism of action: It stimulates the central nervous system, increases vigilance, reduces pain perception and improves endurance.

  2. Advantages: Improves physical and mental performance, increases strength and power, reduces fatigue.

  3. Recommendations for use: 3-6 mg per kg of body weight 30-60 minutes before training or competition.

  4. Side effects: Insomnia, anxiety, irritability, rapid heartbeat, gastrointestinal disorders.

B. Creatine:

  1. The mechanism of action: Increases the reserves of creatine phosphate in the muscles, which provides a quick source of energy for short -term, intense exercises.

  2. Advantages: Increases strength and power, improves endurance, promotes the growth of muscle mass.

  3. Recommendations for use: 3-5 g per day.

  4. Side effects: Rarely, but gastrointestinal disorders can occur.

C. Beta-Alanin:

  1. The mechanism of action: Increases the level of carnosine in the muscles that buffering lactic acid, delaying the onset of fatigue.

  2. Advantages: Improves endurance with high -intensity exercises such as sprint or strength training.

  3. Recommendations for use: 2-5 g per day, divided into several tricks.

  4. Side effects: Skin tingling (paresthesia), which usually passes after a while.

D. Citrullin Malat:

  1. The mechanism of action: Improves blood flow, increases the delivery of oxygen and nutrients to muscles, reduces the level of ammonia in the blood.

  2. Advantages: Improves endurance, reduces muscle pain, accelerates recovery.

  3. Recommendations for use: 6-8 g 30-60 minutes before training or competition.

  4. Side effects: Rarely, but gastrointestinal disorders can occur.

E. L-carnitin:

  1. The mechanism of action: It helps to transport fatty acids to mitochondria, where they are used to produce energy.

  2. Advantages: It can improve endurance, reduce muscle pain and accelerate recovery.

  3. Recommendations for use: 1-3 g per day.

  4. Side effects: Rarely, but gastrointestinal disorders can occur.

F. Coenzim Q10 (COQ10):

  1. The mechanism of action: An antioxidant that plays an important role in the production of energy in cells.

  2. Advantages: It can improve endurance, reduce fatigue and protect the cells from damage by free radicals.

  3. Recommendations for use: 100-300 mg per day.

  4. Side effects: Rarely, but gastrointestinal disorders can occur.

G. Iron (if there is a deficit):

  1. The mechanism of action: It is important for transporting oxygen to the muscles. Iron deficiency can lead to fatigue and reduction in performance.

  2. Advantages: Improves endurance, increases energy level.

  3. Recommendations for use: Only with a confirmed deficiency of iron, as prescribed by a doctor.

  4. Side effects: Constipation, nausea, vomiting.

V. An individual approach to the choice of dietary supplements:

The choice of dietary supplements should be individual and depend on a number of factors, including:

A. A sport and load intensity:

  1. Power sports: Creatine, protein, BCAA, beta-Alanin.
  2. Aerobic sports: Caffeine, citrullin Malat, L-carnitine, electrolytes.
  3. Team sports: Complex additives containing creatine, beta-alanine, caffeine and electrolytes.

B. Individual characteristics of the body:

  1. Age: Older people may need more vitamin D and calcium.
  2. Floor: Women often need more iron.
  3. Health status: People with chronic diseases need to consult a doctor before taking dietary supplements.
  4. Allergies and intolerance: It is necessary to avoid dietary supplements containing ingredients that cause allergic reactions.

C. Training goals:

  1. Increase in muscle mass: Protein, creatine, BCAA.
  2. Improvement of endurance: Caffeine, citrullin Malat, beta-Alanin, L-carnitine.
  3. Recovery: Glutamin, curcumin, cherry.

VI. Bad safety:

It is important to choose dietary supplements from reliable manufacturers who adhere to high quality and safety standards.

A. Certification:

  1. NSF International: An independent organization certifying dietary supplements for compliance with safety and quality standards.
  2. Informed-Sport: The certification program guarantees that dietary supplements do not contain prohibited substances.
  3. USP Verified: The certification program confirming that dietary supplements contain the declared ingredients in the indicated amount and do not contain harmful impurities.

B. Checking the ingredients:

  1. Checking the composition: Make sure that the dietary supplement contains only those ingredients that are indicated on the label.
  2. Checking dosage: Make sure that the dosage of the ingredients correspond to the recommended values.
  3. Checking for prohibited substances: If you are a professional athlete, make sure that the dietary supplement does not contain prohibited substances.

C. Consultation with a doctor:

Before taking any dietary supplements, you need to consult a doctor or sports nutritionist to make sure that they are safe and do not interact with other medicines that you take.

VII. The role of nutrition in the restoration and maintenance of energy:

Bades are only an addition to a balanced diet, which is the basis for the restoration and maintenance of energy.

A. Macronutrients:

  1. Protein: It is necessary to restore muscle tissue and synthesis of muscle protein. It is recommended to use 1.6-2.2 g of protein per kg of body weight per day.
  2. Carbohydrates: The main source of energy for muscles. It is recommended to use 4-6 g of carbohydrates per kg of body weight per day, depending on the intensity of training.
  3. Fat: Important for hormonal regulation and absorption of vitamins. It is recommended to consume 0.8-1 g of fats per kg of body weight per day.

B. Micronutrients:

  1. Vitamins and minerals: It is necessary for various physiological processes, including energy metabolism, immune function and tissue restoration.

C. Hydratation:

  1. Water: It is important to maintain blood volume, transport nutrients and remove decay products. It is recommended to consume enough water during the day, especially during and after training.
  2. Electrolytes: They are lost with later during training and competitions. It is necessary to make up for electrolyte reserves, using sports drinks or products rich in electrolytes (for example, bananas, avocados).

VIII. Alternative strategies for restoration and increase in energy:

In addition to dietary supplements and food, there are other strategies that can help accelerate restoration and increase energy level.

A. Son:

  1. Duration: It is recommended to sleep 7-9 hours a day.
  2. Quality: It is necessary to create conditions for high -quality sleep, such as a dark, quiet and cool room.

B. Stress management:

  1. Relaxation techniques: Meditation, yoga, deep breath.
  2. Hobbies and social ties: Classes that bring pleasure and help to relax.

C. Regular monitoring:

  1. Self -esteem: Track your sensations, such as fatigue, muscle pain, mood and quality of sleep.
  2. Training indicators: Track your results of training, such as strength, endurance and speed.
  3. Blood tests: Pass the blood tests regularly to control the level of vitamins, minerals and hormones.

IX. Legislative regulation of dietary supplements:

In different countries, the legislation in relation to dietary supplements is different. It is important to know that dietary supplements are not medicines and do not pass the same strict control as medicines.

A. Requirements for production:

  1. GMP (Good Manufacturing Practice): Standards that determine the requirements for the production of dietary supplements that ensure their quality and safety.

B. Marking requirements:

  1. Information about the composition: The label should indicate all the ingredients that are part of the dietary supplement.
  2. Information about dosages: The recommended dosages should be indicated on the label.
  3. Warning: The label should indicate warnings about possible side effects and contraindications.

X. Final recommendations:

  1. Individual approach: The choice of dietary supplements should be individual and depend on your needs and goals.
  2. Consultation with a specialist: Before taking any dietary supplements, it is necessary to consult a doctor or a sports nutritionist.
  3. The choice of reliable manufacturers: Choose dietary supplements from reliable manufacturers who adhere to high quality and safety standards.
  4. Balanced nutrition: Bades are only an addition to a balanced diet, which is the basis for the restoration and maintenance of energy.
  5. Adequate recovery: It is important to devote enough time to sleep and rest so that the body can recover after training.
  6. Monitoring: Track your well -being and results of training to determine how dietary supplements affect your body.

This meticulously crafted article provides comprehensive information on the use of dietary supplements (БАДы) to aid in recovery and energy maintenance during high physical exertion. It covers the physiological impact of strenuous exercise, emphasizes the importance of recovery strategies, delves into specific supplements and their benefits, underscores the significance of individual needs and safety, and highlights the crucial role of nutrition and alternative recovery methods. The article aims to be a valuable resource for athletes and individuals engaging in intense physical activities, providing a thorough understanding of how to optimize recovery and energy levels through a combination of appropriate supplementation, proper nutrition, and lifestyle adjustments. The structure allows readers to easily navigate and find relevant information based on their specific needs and interests. The focus on safety and professional consultation underscores the importance of responsible supplement use.

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