Bad for athletes: energy and restoration

Bad for athletes: Energy and restoration – detailed leadership

Section 1: Fundamentals of sports nutrition and the role of dietary supplements

Sports nutrition is a specialized approach to nutrition, aimed at optimizing performance, acceleration of restoration and maintaining the athlete’s overall health. It takes into account the increased needs for macro- and microelements that arise as a result of intense physical exertion. While a balanced diet should be the basis of sports nutrition, biologically active additives (dietary supplements) can play an important role in filling in spaces, optimizing certain processes and providing additional advantages.

Bades are concentrated sources of nutrient or other substances that have a physiological effect on the body. They are not medicines and are not intended for the treatment of diseases. Their goal is to support health, improve the functional state of the body and increase adaptation to physical activity.

It is important to understand that dietary supplements do not replace a balanced diet. They should be considered as an addition to it, and not as an alternative. Before taking any dietary supplement, consultation with a sports doctor or nutritionist is recommended to evaluate individual needs and exclude possible contraindications.

Section 2: Bades to maintain energy: mechanisms and examples

Intensive training requires a significant amount of energy. Bades aimed at maintaining the energy level help to provide the body with the necessary fuel, improve the use of energy and reduce fatigue.

• Creatine: Creatine is one of the most studied and effective dietary supplements for athletes. It plays a key role in the ATP-Corn energy system, providing quick access to energy during short and intense exercises, such as sprint, lifting weights and jumping. Creatine increases the reserves of phosphocratin in the muscles, which allows you to produce more ATP energy and maintain high intensity of training. It also promotes muscle hydration, which can improve their volume and strength.

  • The mechanism of action: Creatine is phosphorylated to phosphocratin, which serves as a reserve for ATP regeneration (adenosinerifospeta) – the main source of energy for muscle contractions.
  • Forms: Creatine monohydrate (the most common and studied form), creatine eSter, creatine hydrochloride (HCl), creator (buffer creatine).
  • Dosage: Usually, the loading phase (20 g per day for 5-7 days) is recommended, followed by a maintenance dose (3-5 g per day).
  • Side effects: In rare cases – stomach disorder, water retention.

• Caffeine: Caffeine is a stimulator of the central nervous system, which is widely used by athletes to increase vigor, concentration and performance. It blocks the action of adenosine, a neurotransmitter, causing a feeling of fatigue and drowsiness. Caffeine also stimulates the release of adrenaline, which leads to an increase in heart rate and the expansion of bronchi, improving the flow of oxygen to the muscles.

  • The mechanism of action: Blocks adenosine receptors, stimulates the release of adrenaline.
  • Forms: Caffeine is anhydrous (the most common form in dietary supplements), caffeine from guarana, caffeine from green tea extract.
  • Dosage: 3-6 mg per kilogram of body weight 30-60 minutes before training.
  • Side effects: Anxiety, tremor, rapid heartbeat, insomnia, stomach disorder. It is important to observe moderation and take into account individual sensitivity.

• Beta-Alanine: Beta-Alanin is an amino acid that is the predecessor of carnosin, dipeptide, which has buffer properties in the muscles. Carnosine helps neutralize lactic acid, which accumulates during intense exercises and leads to muscle fatigue. An increase in the level of carnosine allows you to train longer and with greater intensity.

  • The mechanism of action: Increases the level of carnosine in the muscles that neutralizes lactic acid.
  • Forms: Capsules, powder.
  • Dosage: 2-6 g per day, divided into several tricks.
  • Side effects: Paresthesia (a feeling of tingling of the skin) is usually harmless and passes on its own.

• L-Carnitin: L-carnitine is an amino acid that plays an important role in transporting fatty acids to mitochondria, where they are used to produce energy. It helps to burn fat and increase the energy level. L-carnitine can also improve recovery after training and reduce muscle pain.

  • The mechanism of action: Transports fatty acids to mitochondria for oxidation.
  • Forms: L-Karnitin Tartrap, acetyl-l-carnitine.
  • Dosage: 500-2000 mg per day.
  • Side effects: Rarely – stomach disorder, nausea.

• Fish: Ribose is sugar, which is the key component of ATP and RNA. Reception of ribosis can help accelerate the restoration of ATP reserves after intense exercises and improve the energy level.

  • The mechanism of action: Participates in the synthesis of ATP.
  • Forms: Powder.
  • Dosage: 3-5 g per day.
  • Side effects: Rarely – stomach disorder.

• Multivitamin complexes: Intensive training can deplete reserves of vitamins and minerals necessary for the optimal functioning of the body. Multivitamin complexes help to make up for these losses and maintain an energy level. Especially important are B vitamins (are involved in energy metabolism), vitamin C (antioxidant), vitamin D (important for the health of bones and muscles), iron (oxygen transfer) and magnesium (participates in muscle function).

  • The mechanism of action: Provide the body with the necessary vitamins and minerals.
  • Forms: Pills, capsules, chewing sweets.
  • Dosage: According to the instructions on the package.
  • Side effects: Rarely – stomach disorder.

Section 3: Bad for recovery: mechanisms and examples

Recovery is the most important part of the training process. Bades aimed at accelerating recovery help reduce muscle pain, restore glycogen reserves, reduce inflammation and support the immune system.

• Protein (serum, casein, soy, vegetable): Protein is the main building material for muscles. Reception of protein after training helps to restore damaged muscle fibers, stimulate protein synthesis and accelerate recovery. Various types of protein have a different speed of assimilation. Serum protein is quickly absorbed and ideal for reception after training. Casein is slowly absorbed and is better suited for reception before bedtime. Soy and plant proteins are an alternative to vegetarians and people with lactose intolerance.

  • The mechanism of action: Provides amino acids for the restoration and growth of muscles.
  • Forms: Powder, bars, finished drinks.
  • Dosage: 20-40 g after training.
  • Side effects: Rarely – stomach disorder.

• BCAA (amino acids with an extensive chain): BCAA (leucine, isolacin and valin) are essential amino acids that play an important role in the synthesis of protein and prevent muscle destruction (catabolism). Reception of BCAA after training can help accelerate recovery, reduce muscle pain and improve training results.

  • The mechanism of action: They stimulate protein synthesis, reduce catabolism.
  • Forms: Powder, capsules.
  • Dosage: 5-10 g after training.
  • Side effects: Rarely – stomach disorder.

• Glutamine: Glutamin is an amino acid that plays an important role in the immune system and restoration after training. Intensive training can reduce glutamine in the body, which can lead to weakening of immunity and slowing recovery. The intake of glutamine can help support the immune system, reduce muscle pain and improve recovery.

  • The mechanism of action: Supports the immune system, reduces muscle pain.
  • Forms: Powder, capsules.
  • Dosage: 5-10 g after training.
  • Side effects: Rarely – stomach disorder.

• Omega-3 fatty acids: Omega-3 fatty acids (EPA and DHA) are indispensable fats that have anti-inflammatory properties. Reception of omega-3 fatty acids can help reduce inflammation caused by training and accelerate recovery. They are also important for the health of the heart, brain and joints.

  • The mechanism of action: Have anti -inflammatory properties.
  • Forms: Capsules, liquid form.
  • Dosage: 1-3 g per day.
  • Side effects: Rarely – a fish flavor, a stomach disorder.

• Antioxidants (vitamin C, vitamin E, selenium): Intensive training increase the production of free radicals that can damage the cells and slow down the restoration. Antioxidants neutralize free radicals and protect the cells from damage. Reception of antioxidants can help reduce inflammation, accelerate recovery and improve the general state of health.

  • The mechanism of action: Free radicals are neutralized.
  • Forms: Capsules, tablets.
  • Dosage: According to the instructions on the package.
  • Side effects: Rarely – stomach disorder.

• Curcumin: Kurkumin is an active component of turmeric with powerful anti -inflammatory and antioxidant properties. The intake of curcumin can help reduce muscle pain, accelerate recovery and improve the results of training. It is important to choose the forms of turmeric with increased bioavailability (for example, with piperin or in liposomal form).

  • The mechanism of action: It has anti -inflammatory and antioxidant properties.
  • Forms: Capsules.
  • Dosage: 500-1000 mg per day.
  • Side effects: Rarely – stomach disorder.

• Magnesium: Magnesium is a mineral that is involved in more than 300 enzymatic reactions in the body, including muscle function, energy metabolism and protein synthesis. Magnesium deficiency can lead to muscle cramps, fatigue and a slowdown in recovery. Magnesium intake can help improve muscle function, reduce cramps and accelerate recovery.

  • The mechanism of action: Participates in muscle function and energy metabolism.
  • Forms: Capsules, tablets, powder.
  • Dosage: 200-400 mg per day.
  • Side effects: Rarely – a disorder of the stomach, diarrhea.

• Taurin: Taurin is an amino acid that plays an important role in the nervous system, muscle function and antioxidant protection. Taurin’s intake can help reduce muscle pain, improve recovery and increase endurance.

  • The mechanism of action: Participates in the nervous system and muscle function.
  • Forms: Capsules, powder.
  • Dosage: 500-2000 mg per day.
  • Side effects: Rarely – stomach disorder.

Section 4: Choosing and applying dietary supplements: practical recommendations

The choice of dietary supplements is an individual process that depends on the sport, intensity of training, goals and individual characteristics of the body. It is important to consider the following factors:

• Individual needs: Determine what nutrients and trace elements you need to maintain energy and recovery. Consult a doctor or nutritionist to evaluate your diet and identify possible deficits.

• Training goals: Select dietary supplements that correspond to your goals. If you want to increase strength and muscle mass, creatine and protein can be useful. If you want to increase endurance, beta-alanine and L-carnitine can be useful.

• Sport: Consider the specifics of your sport. For sports that require short and intensive efforts (for example, sprint, heavy athletics), creatine and caffeine can be useful. For sports that require endurance (for example, marathon, triathlon), beta-alanine, L-carnitine and BCAA can be useful.

• Quality and safety: Choose dietary supplements from reputable manufacturers who test their products for quality and safety. Pay attention to the availability of quality certificates (for example, NSF, Informed-Sport).

• Dosage: Follow the recommended dosages indicated on the packaging. Do not exceed the dose, as this can lead to side effects.

• Combination Badov: Some dietary supplements can enhance each other’s action. For example, creatine and beta-alanine can improve productivity when reception. However, it is not recommended to take too many dietary supplements at the same time to avoid possible side effects and interactions.

• Individual reaction: Pay attention to your individual reaction to dietary supplements. If you notice any side effects, stop taking and consult your doctor.

• Power and regime of the day: Bades should be considered as an addition to a balanced diet and a healthy lifestyle. Do not forget about proper nutrition, enough rest and hydration.

• Consultation with a specialist: Before taking any dietary supplement, consultation with a sports doctor or nutritionist is recommended to evaluate individual needs and exclude possible contraindications.

Section 5: Examples of dietary supplement reception schemes for different sports

The following dietary supplement schemes are only examples and should be adapted to the individual needs and goals of the athlete. Before taking any dietary supplements, consultation with a sports doctor or nutritionist is recommended.

• Strength sports (heavy athletics, powerlifting, bodybuilding):

  • Morning: multivitamin complex, omega-3 fatty acids
  • Before training: creatine (3-5 g), caffeine (3-6 mg/kg body weight), beta-alanine (2-3 g)
  • After training: serum protein (20-40 g), BCAA (5-10 g), glutamine (5-10 g)
  • Before going to bed: Casein (20-40 g)

• Endurance sports (marathon, triathlon, cycling):

  • Morning: multivitamin complex, omega-3 fatty acids
  • Before training: caffeine (3-6 mg/kg of body weight), L-carnitine (500-1000 mg)
  • During training: Isotonic drinks with electrolytes and carbohydrates
  • After training: serum protein (20-40 g), BCAA (5-10 g), glutamine (5-10 g)
  • Before going to bed: Magnesium (200-400 mg)

• Team sports (football, basketball, volleyball):

  • Morning: multivitamin complex, omega-3 fatty acids
  • Before training/game: caffeine (3-6 mg/kg of body weight), creatine (3-5 g)
  • After training/games: serum protein (20-40 g), BCAA (5-10 g), glutamine (5-10 g)

Section 6: possible side effects and contraindications

Like any other substances, dietary supplements can cause side effects in some people. It is important to consider possible risks and contraindications.

• Individual intolerance: Some people may have individual intolerance to certain components of dietary supplements, which can lead to allergic reactions, stomach disorder and other side effects.

• Interaction with drugs: Some dietary supplements can interact with drugs by changing their effect or enhancing side effects. It is important to inform your doctor about all the dietary supplements that you accept in order to avoid unwanted interactions.

• Diseases: Some dietary supplements are contraindicated in certain diseases. For example, caffeine is contraindicated in diseases of the heart and blood vessels. Creatine is contraindicated in kidney diseases.

• Overdose: Exceeding the recommended dosages of dietary supplements can lead to side effects. It is important to follow the recommended doses and not take too many dietary supplements at the same time.

• Poor product: On the market there are many low -quality dietary supplements that may contain harmful impurities or not correspond to the declared composition. Choose dietary supplements from reputable manufacturers who test their products for quality and safety.

Specific side effects:

• Creatine: Development of the stomach, water retention, muscle cramps (rarely).
• Caffeine: Anxiety, tremor, rapid heartbeat, insomnia, stomach disorder.
• Beta-Alanine: Paresthesia (a feeling of tingling of the skin).
• L-Carnitin: Disorder of the stomach, nausea.
• Protein: Stomach disorder (especially with lactose intolerance).
• BCAA: Indigestion.
• Glutamine: Indigestion.
• Omega-3 fatty acids: Fish taste, stomach disorder.
• Magnesium: Disorder of the stomach, diarrhea.

Contraindications:

• Pregnancy and breastfeeding: Many dietary supplements are not recommended to be taken during pregnancy and breastfeeding.
• Childhood: Some dietary supplements are not intended for children.
• Chronic diseases: In the presence of chronic diseases, consultation with a doctor is necessary before taking any dietary supplements.

Section 7: Actual research and prospects in the field of dietary supplements for athletes

Studies in the field of sports nutrition and dietary supplements are constantly developing. New studies allow you to better understand the mechanisms of the action of dietary supplements, determine optimal dosages and develop new products.

• Personalized nutrition: More and more attention is paid to personalized nutrition, which takes into account the individual genetic characteristics, metabolism and needs of the athlete. Studies in the field of genomics and metabolomics allow you to develop individual recommendations for nutrition and intake of dietary supplements.

• New forms of dietary supplements: New forms of dietary supplements with increased bioavailability and efficiency are developed. For example, the liposomal forms of curcumine and Q10 coenzyme, which are better absorbed by the body.

• Research on the effectiveness of dietary supplements: Studies of the effectiveness of various dietary supplements continue to improve performance, accelerate the restoration and maintenance of athletes.

• The effect of dietary supplements on the intestinal microbium: More and more attention is paid to the influence of dietary supplements on the intestinal microbia. Studies show that some dietary supplements can improve the composition of the microbioma and increase its useful functions.

• Development of dietary supplements for specific sports: Dietary supplements are developed specially designed for certain sports, taking into account their specific needs.

Examples of relevant research:

• The study of the effect of creatine on cognitive functions in athletes.
• The study of the influence of beta-alanine on endurance in runners on medium distances.
• The study of the influence of omega-3 fatty acids on recovery after injuries.
• The study of the influence of probiotics on immunity among athletes.

Prospects:

In the future, we can expect new dietary supplements with higher efficiency and safety, as well as more accurate and personalized recommendations for their use. The development of genomics, metabolomics and microbiomics will allow you to better understand the individual needs of athletes and develop optimal dietary strategies and dietary supplements to achieve maximum results.

Section 8: Conclusion

Bades can be a useful addition to a balanced diet for athletes, helping to maintain energy, accelerate restoration and improve training results. However, it is important to remember that dietary supplements do not replace proper nutrition and a healthy lifestyle. Before taking any dietary supplement, consultation with a sports doctor or nutritionist is recommended to evaluate individual needs and exclude possible contraindications. Choose dietary supplements from reputable manufacturers, follow the recommended dosages and monitor your individual reaction to additives. Use dietary supplements reasonably and consciously to get the maximum benefit for your health and sports results.