Bad for men: strength and endurance

Bad for men: strength and endurance

I. Physiology of male strength and endurance: key factors

Male strength and endurance are complex indicators determined by the interaction of many physiological systems. Understanding these systems is necessary for a conscious choice of dietary supplements aimed at optimizing these qualities.

• A. Hormonal balance:

  • Testosterone: The main male sex hormone, which is responsible for the development and maintenance of muscle mass, bone density, libido, energy and endurance. With age, the level of testosterone is naturally reduced (Andropauza), which can lead to a decrease in strength, fatigue, a decrease in libido and a deterioration in cognitive functions. Maintaining the optimal level of testosterone is extremely important. Factors affecting testosterone levels include: age, genetics, diet, physical activity, level of stress and general health.
  • Cortisol: The hormone of stress, which is released by the adrenal glands in response to physical or emotional stress. Chronically increased cortisol level can have a negative effect on testosterone levels, destroy muscle tissue, suppress the immune system and increase fat reserves, especially in the abdomen. Stress management and maintaining a healthy level of cortisol is crucial for strength and endurance. Methods of reducing the level of cortisol include: sufficient sleep, proper nutrition, regular physical exercises (moderate intensity), relaxation techniques (meditation, yoga), and restriction of caffeine and alcohol.
  • Growth hormone (GR): He plays an important role in tissue growth and restoration, protein synthesis and fat metabolism. GR helps to increase muscle mass, reduce adipose tissue and improve physical performance. The level of gr is reduced with age. Stimulation of the production of GR is possible through sleep, physical exercises of high intensity (hiit), starvation and taking certain amino acids (for example, arginine and lysine).
  • Insulin-like growth factor-1 (IFR-1): The intermediary of the growth hormone. IFR-1 promotes the growth and restoration of cells, including muscle. The level of IFR-1 is influenced by nutrition, hormonal balance and genetics.

• B. Muscle system:

  • Muscle fibers: There are two main types of muscle fibers: slow (type I) and fast (type II). Slow fibers are responsible for endurance and resistance to fatigue, while fast fibers are responsible for strength and speed. The ratio of these fibers in the muscles is genetically predetermined, but can be changed using training. Endurance training develops slow fibers, and strength training develops fast.
  • Muscle power: It is determined by the number of muscle fibers, their size and ability to generate strength. Power training (with weights) stimulate hypertrophy (growth) of muscle fibers.
  • Muscle endurance: The ability of muscles to perform repeated contractions over a long period of time. Endurance depends on the blood supply to the muscles, the effectiveness of the use of oxygen and the presence of sufficient glycogen reserves (energy source for muscles).
  • Muscle restoration: After training, the muscles need time to restore and growth. The recovery process includes the restoration of damaged muscle fibers, the replenishment of glycogen reserves and removal of decay products (for example, lactic acid). Sleep, nutrition and outdoor rest play an important role in muscle restoration.

• C. Cardiovascular system:

  • Heart: The muscle pumping blood throughout the body. A strong and healthy heart can provide muscles with a sufficient amount of oxygen and nutrients during physical activity. Cardio training (running, swimming, cycling) strengthen the heart muscle and increase its effectiveness.
  • Blood: It transports oxygen, nutrients and hormones to the muscles and removes decay products. A sufficient amount of red blood cells (red blood cells) is necessary to ensure a sufficient amount of oxygen. Iron plays an important role in the formation of red blood cells.
  • Blood vessels: Arteries, veins and capillaries. The arteries carry blood from the heart to the muscles, the veins return the blood back to the heart, and the capillaries provide the exchange of oxygen and nutrients between the blood and muscle cells. Healthy and elastic blood vessels provide optimal blood flow.
  • Aerobic ability (VO2 max): The maximum amount of oxygen that the body can consume during intensive physical activity. VO2 Max is an important indicator of endurance. Regular cardio training increase VO2 Max.

• D. Nervous system:

  • Central nervous system (central nervous system): Brain and spinal cord. The central nervous system controls the movement of muscles, coordinates movements and transmits signals from the brain to the muscles. Fatigue of the central nervous system can lead to a decrease in strength and endurance. Sufficient sleep and rest are necessary to restore the central nervous system.
  • Peripheral nervous system (PNS): Nerves that connect the central nervous system with muscles and organs. PNS transfers sensory information from muscles to the brain and motor commands from the brain to muscles.
  • Nervous-muscular connection: The connection between nerves and muscles. Effective neuromuscular communication is important for coordination of movements and generation of strength. Training for coordination (for example, balance and propriocument) improve neuromuscular communication.

• E. Energy systems:

  • Aerobic system: Uses oxygen to produce energy from carbohydrates and fats. The aerobic system is the main source of energy for prolonged physical activity of low and medium intensity.
  • Anaerobic system: Produces energy without the use of oxygen. The anaerobic system is the main source of energy for short -term physical activity of high intensity (for example, sprint, weight lifting).
  • ATF-CRF system: The fastest energy production system, but it provides energy only for a short period of time (several seconds). ATF-CRF system is important for explosive movements (for example, jumping, throws).
  • Glycogen: The form of storage of glucose in the muscles and liver. Glycogen is an important source of energy for muscles during physical activity. Replenishment of glycogen reserves after training is important for muscle restoration and preparing for the next training.

II. Overview of the main classes of dietary supplements for men: goals, mechanisms of action, evidence base

There is a wide range of dietary supplements that can be useful for men who seek to improve their strength and endurance. It is important to understand that the effectiveness of dietary supplements can vary depending on the individual characteristics of the body, the dosage and quality of the product. Before taking any dietary supplements, it is recommended to consult a doctor.

• A. Dans to increase testosterone levels:

  • D-asparaginic acid (DAA): The amino acid, which is believed to stimulates the production of luteinizing hormone (LH), which, in turn, stimulates the production of testosterone in the testicles. Some studies show that DAA can increase testosterone levels in men with low testosterone levels, but additional studies are needed. Dosage: Usually 2-3 grams per day.
  • TRIBULUS TERRSTIS: A plant that is traditionally used to increase libido and potency. It is believed that the tribulus stimulates the production of LH and testosterone. Scientific evidence of the effectiveness of the tribulus is contradictory. Some studies have not revealed a significant impact on testosterone levels, while others showed a slight increase. Dosage: Usually 250-1500 mg per day.
  • Pajuk (Fenugreek): A plant whose seeds are used to increase libido, testosterone levels and strength. Some studies show that the fencing extract can improve libido and sexual function, as well as increase testosterone levels and strength in men. Dosage: Usually 500-600 mg per day.
  • Zinc: The mineral necessary for many body functions, including testosterone production. Zinc deficiency can lead to a decrease in testosterone levels. Taking zinc can increase the level of testosterone in men with zinc deficiency. Dosage: Usually 15-30 mg per day.
  • Magnesium: A mineral that plays an important role in energy metabolism, muscle function and testosterone production. Magnesium deficiency can lead to a decrease in testosterone levels. Magnesium intake can increase the level of testosterone in men with magnesium deficiency. Dosage: Usually 200-400 mg per day.
  • Vitamin D: Fatable vitamin, which plays an important role in bone health, immune function and testosterone. Vitamin D deficiency can lead to a decrease in testosterone levels. Vitamin D intake can increase the level of testosterone in men with vitamin D deficiency. Dosage: is determined by the doctor on the basis of blood test.
  • DAA + Tribulus + zinc + magnesium + vitamin D: Combined drugs containing several ingredients aimed at increasing testosterone levels. The effectiveness of such drugs can be higher than that of individual ingredients, but additional studies are needed.

• B. Bades to increase muscle strength and endurance:

  • Creatine: The natural substance contained in the muscles and is involved in the production of energy. Reception of creatine increases the reserves of creatine phosphate in the muscles, which allows the muscles to generate more energy during short -term physical activity of high intensity. Creatine provenly increases muscle strength, endurance and muscle mass. Dosage: Usually 3-5 grams per day. There are several forms of creatine, the most common is creatine monohydrate.
  • Beta-Alanine: Amino acid that increases the level of carnosine in the muscles. Carnosine is a buffer that helps neutralize lactic acid formed during intensive physical activity. Beta-Alanin can improve muscle endurance, especially during high intensity exercises lasting from 1 to 4 minutes. Dosage: Usually 2-5 grams per day, divided into several tricks. Beta-Alanin can cause a tingling sensation (paresthesia), which is a harmless side effect.
  • L-Carnitin: An amino acid that plays an important role in the transportation of fatty acids to mitochondria, where they are used for energy production. L-carnitine can improve endurance and recovery after training. Dosage: Usually 500-2000 mg per day.
  • Citrullin Malat: Amino acid, which increases nitrogen oxide (no) in the blood. No expands blood vessels, improving the blood supply to the muscles and the delivery of oxygen and nutrients. Citrullin Malat can improve muscle endurance and reduce muscle fatigue. Dosage: Usually 6-8 grams per day.
  • Caffeine: The central nervous system stimulator, which increases vigilance, reduces fatigue and improves physical performance. Caffeine can increase muscle strength and endurance, as well as improve concentration and focus. Dosage: Usually 100-400 mg 30-60 minutes before training. Excessive use of caffeine can cause side effects, such as anxiety, insomnia and palpitations.
  • BCAA (amino acids with an extensive chain): Three amino acids (leucine, isolacin and valin), which play an important role in the synthesis of protein and restore muscles. BCAA can reduce muscle damage and soreness after training, as well as improve muscle recovery. Dosage: Usually 5-10 grams before, during or after training.

• C. Dietrs to increase energy and reduce fatigue:

  • Coenzim Q10 (COQ10): An antioxidant that plays an important role in the production of energy in cells. COQ10 can improve energy metabolism, reduce fatigue and protect the cells from damage to free radicals. Dosage: Usually 100-300 mg per day.
  • Ginseng: A plant that is traditionally used to increase energy, reduce fatigue and improve cognitive functions. Ginseng can improve physical and mental performance, as well as increase stress resistance. Dosage: depends on the type of ginseng and extract, usually 200-400 mg per day.
  • Rodiola pink: Adaptogen, which helps the body adapt to stress and increase resistance to physical and mental stress. Rhodiola pink can improve endurance, reduce fatigue and improve cognitive functions. Dosage: Usually 200-600 mg per day.
  • L-tyrosin: Amino acid, which is the predecessor of neurotransmitters, such as dopamine and norepinephrine. L-tyrosine can improve concentration, focus and mood, as well as reduce fatigue. Dosage: Usually 500-2000 mg per day.
  • B vitamins B: Vitamins that play an important role in energy exchange and nervous function. B vitamins deficiency can lead to fatigue and a decrease in performance. Reception of group B vitamins can improve energy metabolism and reduce fatigue. Dosage: depends on a specific vitamin, usually in accordance with the recommended daily norm.
  • Iron: The mineral necessary for the formation of hemoglobin, which tolerates oxygen in the blood. Iron deficiency (iron deficiency anemia) can lead to fatigue, weakness and reduction in performance. Iron dialing can increase the level of hemoglobin and improve oxygen delivery to the muscles. Dosage: determined by a doctor on the basis of blood test.

• D. Dans to improve recovery:

  • Protein (serum, casein, soy, pea, etc.): It is necessary for the restoration and growth of muscles after training. Protein provides the body with amino acids that are used to restore damaged muscle fibers and synthesize new proteins. Serum protein is rapidly digestible and ideal for reception after training. Casein protein is slowly digestible and is ideal for admission before bedtime. Plant sources of protein (soy, pea, etc.) are a good alternative to vegetarians and vegans. Dosage: Usually 20-40 grams after training.
  • Glutamine: Amino acid, which plays an important role in the immune function and muscle restoration. Glutamine can reduce muscle damage and soreness after training, as well as maintain the immune system. Dosage: Usually 5-10 grams after training.
  • Omega-3 fatty acids: Fatty acids that have anti -inflammatory properties. Omega-3 fatty acids can reduce muscle damage and soreness after training, as well as improve muscle restoration. Dosage: Usually 1-3 grams per day.
  • Antioxidants (vitamin C, vitamin E, selenium, etc.): Protect cells from damage by free radicals, which are formed during physical activity. Antioxidants can reduce muscle damage and soreness after training, as well as improve muscle restoration. Dosage: in accordance with the recommended daily norm.
  • Magnesium: Plays an important role in relaxing muscles and reducing muscle seizures. Magnesium intake can improve muscle restoration and reduce the risk of muscle seizures. Dosage: Usually 200-400 mg per day.
  • Potassium: Electrolyte, which plays an important role in maintaining the water-electrolyte balance and muscle function. Potassium intake can improve muscle restoration and reduce the risk of muscle seizures. Dosage: determined by a doctor on the basis of blood test.

III. A combination of dietary supplements to achieve a synergistic effect: examples and recommendations

The combination of various dietary supplements can lead to a synergistic effect, that is, to a more pronounced result than when taking each dietary supplement separately. It is important to understand that the combination of dietary supplements should be justified and take into account the individual characteristics of the body. Before taking any combinations of dietary supplements, it is recommended to consult a doctor.

• A. To increase strength and muscle mass:

  • Creatine + beta-alanine: Creatine increases strength and muscle mass, and beta-alanine improves muscle endurance. The combination of these two dietary supplements can lead to a more pronounced increase in strength, muscle mass and endurance.
  • Protein + creatine: Protein provides the body with amino acids necessary for the restoration and growth of muscles, and creatine increases strength and endurance. The combination of these two dietary supplements can lead to a more pronounced increase in muscle mass and strength.
  • BCAA + Creatine: BCAA reduce muscle damage and soreness after training, and creatine increases strength and endurance. The combination of these two dietary supplements can improve muscle restoration and increase strength and endurance.

• B. To increase endurance:

  • Citrullin Malat + Beta-Alanine: Citrullin Malat increases the level of nitrogen oxide in the blood, improving the blood supply to the muscles, and beta-alanine buffers lactic acid. The combination of these two dietary supplements can lead to a significant improvement in endurance, especially during high intensity exercises.
  • Coffee + L-Carnitin: Caffeine stimulates the central nervous system and increases vigilance, and L-carnitine helps to transport fatty acids to mitochondria for energy production. The combination of these two dietary supplements can increase energy and endurance.
  • Rhodiola pink + coenzyme Q10: Rhodiola pink helps the body adapt to stress and increase stress resistance, and COQ10 improves energy metabolism. The combination of these two dietary supplements can increase energy and reduce fatigue.

• C. To improve recovery:

  • Protein + glutamine: Protein provides the body with amino acids to restore muscles, and glutamine supports the immune system and reduces muscle damage. The combination of these two dietary supplements can improve muscle restoration and support immunity.
  • Omega-3 fatty acids + antioxidants: Omega-3 fatty acids have anti-inflammatory properties, and antioxidants protect cells from damage to free radicals. The combination of these two dietary supplements can reduce muscle damage and soreness after training and improve recovery.
  • Magnesium + potassium: Magnesium and potassium are electrolytes that play an important role in maintaining water-electrolyte balance and muscle function. The combination of these two dietary supplements can improve muscle restoration and reduce the risk of muscle seizures.

IV. Individual approach to the choice of dietary supplements: accounting for age, health, training goals

The choice of dietary supplements should be individual and take into account the age, health status, training goals and other factors. There is no universal set of dietary supplements suitable for everyone.

• A. Age:

  • Young men (18-30 years old): Usually they have a high level of testosterone and recover well after training. For them, dietary supplements can be useful to increase strength and muscle mass, such as creatine and protein.
  • Mids of middle age (30-50 years): The level of testosterone begins to decline, and recovery after training slows down. For them, dietary supplements can be useful to increase testosterone levels, increase endurance and improve recovery.
  • Elderly men (50+ years old): The level of testosterone is significantly reduced, and the risk of developing diseases increases. For them, dietary supplements can be useful to maintain the health of bones, heart and vessels, as well as to increase energy and reduce fatigue.

• B. Health status:

  • People with chronic diseases (diabetes, cardiovascular diseases, kidney diseases, etc.) It is necessary to consult a doctor before taking any dietary supplements. Some dietary supplements can interact with medicines or worsen the state of health.
  • People with allergies It is necessary to carefully study the composition of dietary supplements and avoid ingredients that can cause an allergic reaction.
  • People with diseases of the gastrointestinal tract Some dietary supplements can cause stomach disorder.

• C. Training goals:

  • To increase strength and muscle mass: Creatine, protein, BCAA, beta-alanine.
  • To increase endurance: Citrullin Malat, Beta-Alanin, L-Carnitine, caffeine, Rodiola Pink, Coenzyme Q10.
  • To improve recovery: Protein, glutamine, omega-3 fatty acids, antioxidants, magnesium, potassium.

V. Safety and side effects of dietary supplements: how to minimize risks

Reception of dietary supplements may be associated with the risk of developing side effects. It is important to follow the recommendations for the dosage, choose quality products and take into account the individual characteristics of the body.

• A. The choice of quality products:

  • Buy dietary supplements from trusted manufacturers and suppliers. Make sure that the products are certified and complies with quality standards.
  • Carefully study the composition of dietary supplements. Avoid products containing artificial dyes, flavors and preservatives.
  • Pay attention to the expiration date. Do not use overdue dietary supplements.

• B. Compliance with dosage recommendations:

  • Do not exceed the recommended dosage. Excessive intake of dietary supplements can lead to the development of side effects.
  • Start taking dietary supplements with small doses. Gradually increase the dosage to the recommended.
  • Separate the dosage into several techniques during the day. This can reduce the risk of side effects.

• C. Possible side effects:

  • Indigestion: Nausea, vomiting, diarrhea, bloating.
  • Headache: Dizziness.
  • Insomnia: Anxiety, nervousness.
  • Heartbeat: Increased blood pressure.
  • Allergic reactions: Raw, itching, edema of Quincke.
  • Interaction with drugs: Some dietary supplements can interact with medicines by changing their effectiveness or increasing the risk of side effects.

• D. Consultation with a doctor:

  • Before taking any dietary supplements, it is recommended to consult a doctor. The doctor will evaluate your health status, take into account your training goals and help you choose the safest and most effective dietary supplements.
  • Tell the doctor about all medications and dietary supplements. This will help to avoid undesirable interactions.
  • Stop taking a dietary supplement and consult a doctor if you have any side effects.

VI. Nutrition and lifestyle as the basis of strength and endurance: the role of dietary supplements in the context of an integrated approach

Bades can be useful for increasing strength and endurance, but they are not replacing a healthy diet and an active lifestyle. Bades should be used in the context of an integrated approach, including:

• A. Balanced nutrition:

  • Sufficient amount of protein: It is necessary for the restoration and growth of muscles. The recommended daily protein norm for athletes is 1.6-2.2 grams per kilogram of body weight.
  • A sufficient amount of carbohydrates: Are the main source of energy for muscles. The recommended daily rate of carbohydrates for athletes depends on the intensity of training and can be 3-8 grams per kilogram of body weight.
  • Sufficient amounts of fats: It is necessary for the health of the hormonal system and the assimilation of fat -soluble vitamins. The recommended daily fat rate is 0.8-1 grams per kilogram of body weight.
  • A sufficient amount of vitamins and minerals: It is necessary to maintain the health and normal functioning of all body systems.
  • Sufficient amount of water: It is necessary to maintain hydration and normal muscle operation. It is recommended to drink at least 2-3 liters of water per day.

• B. Regular physical exercises:

  • Power training: It is necessary to increase muscle strength and mass.
  • Cardiocation: It is necessary to strengthen the cardiovascular system and increase endurance.
  • Flexibility and stretching training: It is necessary to maintain joint mobility and reduce the risk of injuries.
  • Regularity and variety of training: It is important to achieve optimal results.

• C. A sufficient dream:

  • Dream plays an important role in restoring muscles and the normal functioning of the hormonal system. It is recommended to sleep at least 7-8 hours a day.

• D. Stress management:

  • Chronic stress can negatively affect testosterone levels and general health. It is important to learn how to manage stress with the help of relaxation techniques, such as meditation, yoga or breathing exercises.

• E. Refusal of bad habits:

  • Smoking and abuse of alcohol can negatively affect the level of testosterone, health of the cardiovascular system and general health.

VII. Research and evidence -based database efficiency: critical analysis

It is important to critically evaluate information about dietary supplements and rely on scientific research. Not all dietary supplements are equally effective, and some can even be harmful.

• A. Look for scientific research in authoritative sources. PubMed, Google Scholar, Cochrane Library.
• Pay attention to the design of the study. Randomized controlled studies (RCTs) are the most reliable.
• Pay attention to the number of research participants. The more participants, the more reliable the results are.
• Pay attention to research financing. Studies financed by dietary supplements can be biased.
• Do not trust advertising and reviews. Advertising and reviews often exaggerate the effectiveness of dietary supplements.

VIII. Recommendations for the choice of specific dietary supplements depending on the goals and individual characteristics

This section will provide specific recommendations for the choice of dietary supplements for various purposes and taking into account individual characteristics.

• A. For beginner athletes (Purpose: increase strength and muscle mass):

  • Creatine Monogidrate: 3-5 grams per day.
  • Wastein protein: 20-40 grams after training.
  • Multivitamin complex: In accordance with the recommended daily norm.

• B. For experienced athletes (goal: increasing endurance and improving the results in cyclic sports):

  • Citrullin Malat: 6-8 grams per day.
  • Beta-Alanine: 2-5 grams per day, divided into several tricks.
  • Caffeine: 100-400 mg 30-60 minutes before training.
  • Electrolyte drink: During long training.

• C. For middle -aged men (Purpose: maintaining the level of testosterone and energy):

  • Vitamin D: In accordance with the recommendation of the doctor on the basis of blood test.
  • Zinc: 15-30 mg per day.
  • Magnesium: 200-400 mg per day.
  • Ginseng: 200-400 mg per day.

• D. For elderly men (Purpose: maintaining the health of bones, hearts and blood vessels, as well as increasing energy and decreased fatigue):

  • Vitamin D: In accordance with the recommendation of the doctor on the basis of blood test.
  • Calcium: 1000-1200 mg per day.
  • Omega-3 fatty acids: 1-3 grams per day.
  • Coenzim q10: 100-300 mg per day.

IX. Future areas of research in the field of dietary supplements for male power and endurance

Studies in the field of dietary supplements for male power and endurance continue to develop. In the future, we can expect new, more effective and safe dietary supplements.

• A. Study of the influence of intestinal microbiots on strength and endurance. The intestinal microbiota plays an important role in health and metabolism. A change in the composition of microbiots can affect strength and endurance.
• B. Development of personalized dietary supplements based on genetic analysis. Genetic analysis can help determine the individual needs of the body and choose the most effective dietary supplements.
• C. The study of the influence of new ingredients (for example, peptides, plant extracts) on strength and endurance.
• D. Conducting large -scale clinical research to confirm the efficiency and safety of dietary supplements.

X. Normative aspects of the turnover of dietary supplements in the Russian Federation

The turnover of dietary supplements in the Russian Federation is regulated by a number of regulatory documents that determine the requirements for their production, registration, labeling, advertising and implementation. Key aspects include:

• 1. Legislative framework:
  • Federal Law No. 29-FZ “On the quality and safety of food products”.
  • Technical Regulation of the Customs Union TR TS 021/2011 “On food safety”.