Bad for athletes: We increase the effectiveness of training

Bad for athletes: We increase the effectiveness of training

I. The needs of athletes and the role of dietary supplements in their satisfaction

1. Unique physiological requirements:

   Athletes, regardless of the sport, make increased requirements for their body. Intensive training and competitions lead to significant energy costs, accelerated the destruction of muscle fibers, increased oxidative stress and wear of joints and ligaments. An ordinary diet, even carefully planned, is often not able to completely cover all the increased needs for nutrients. This leads to the risk of deficiency of vitamins, minerals, amino acids and other important elements, which, in turn, can adversely affect the effectiveness of training, restoration after loads and general state of health.

   • Energy deficit: Intensive training deplete glycogen reserves in the muscles and liver, which leads to a decrease in endurance and fatigue. Insufficient consumption of carbohydrates and fats can aggravate this problem.

   • Increased protein metabolism: During training, muscle fibers are destroyed. For their restoration and growth, an increased amount of protein is required, which can be difficult to get only from conventional foods.

   • Increased consumption of vitamins and minerals: The metabolic processes occurring during training require the participation of vitamins and minerals. Their increased consumption must be compensated to maintain the normal functioning of the body.

   • Oxidizing stress: Intensive loads lead to the formation of free radicals that damage the cells of the body. Antioxidants, such as vitamin C, vitamin E and selenium, help neutralize free radicals and protect the cells from damage.

   • The load on the musculoskeletal system: Repeating movements and high loads can lead to wear of the joints and ligaments. Substances that support joint health, such as glucosamine and chondroitin, can help prevent damage.

2. Bad as an addition to the diet:

   Biologically active additives (dietary supplements) are concentrated sources of nutrients designed to supplement the usual diet. They are not drugs and are not intended for the treatment of diseases, but can play an important role in maintaining health and increasing sports performance. Bad can help athletes:

   • Fill the deficiency of nutrients: Bades may contain vitamins, minerals, amino acids, plant extracts and other beneficial substances that may not be enough in a regular diet.

   • Improve recovery after training: Some dietary supplements, such as BCAA and glutamine, can accelerate the restoration of muscle fibers after training and reduce muscle pain.

   • Increase endurance: Creatine, beta-Alanin and other dietary supplements can improve energy exchange and increase endurance during training.

   • Improve concentration and attention: Some dietary supplements, such as caffeine and L-theanine, can increase the concentration and attention, which is important to achieve high results in sports.

   • Support the health of joints and ligaments: Glucosamine, chondroitin and other dietary supplements can help protect the joints and ligaments from damage and reduce the risk of injuries.

   • Strengthen the immune system: Vitamin C, vitamin D and other dietary supplements can strengthen the immune system and reduce the risk of diseases, which is especially important for athletes undergoing high physical exertion.

3. Risk and advantages assessment:

   When choosing dietary supplements, it is necessary to take into account potential risks and advantages. Not all dietary supplements are equally effective and safe. Some may contain not declared ingredients or impurities that may be harmful to health. It is important to choose dietary supplements from reliable manufacturers who have passed safety and efficiency testing. Before you start taking dietary supplements, you need to consult a doctor or a sports nutritionist in order to make sure their safety and expediency.

   • Risks:

     • Unproven effectiveness: Not all dietary supplements have a scientific substantiation of effectiveness. Some may be based on marketing tricks and not have a real effect.
     • The content of not declared ingredients: Some dietary supplements may contain not declared ingredients, such as stimulants or anabolic steroids that can be hazardous to health and are prohibited in sports.
     • Side effects: Some dietary supplements can cause side effects, such as digestive disorders, allergic reactions or increased blood pressure.
     • Interaction with drugs: Some dietary supplements can interact with drugs, which can lead to undesirable consequences.

   • Advantages:

     • Filling a deficiency of nutrients: Bades can help replenish the deficiency of vitamins, minerals and other nutrients, which can improve the overall health of health and sports performance.
     • Improving recovery after training: Some dietary supplements can accelerate the restoration of muscle fibers after training and reduce muscle pain.
     • Increase in endurance: Creatine, beta-Alanin and other dietary supplements can improve energy exchange and increase endurance during training.
     • Support for the health of joints and ligaments: Glucosamine, chondroitin and other dietary supplements can help protect the joints and ligaments from damage and reduce the risk of injuries.

II. The main types of dietary supplements for athletes and their properties

1. Protein (serum, casein, soy, etc.):

   Protein is the main building material for muscles. It is necessary for the restoration and growth of muscle fibers after training. Various types of protein have a different speed of assimilation and the composition of amino acids.

   • Wastein protein: It is quickly absorbed and contains all the necessary amino acids. Ideal for taking after training for rapid muscle recovery. Divided into:

     • Wastein serum concentrate: Contains about 70-80% protein. More affordable in price, but may contain a small amount of fats and carbohydrates (lactose).
     • Wasteen protein isolate: It contains more than 90% of the protein and practically does not contain fats and carbohydrates. Suitable for people with lactose intolerance.
     • Hydrolysis of serum protein: Pre -split protein, which is absorbed even faster than isolate. It has a bitter taste.

   • Casein: Slowly absorbed and provides prolonged intake of amino acids into the muscles. Ideal for reception before going to bed to prevent muscle destruction during sleep.

     • Micellar casein: The most common form of casein. Slowly digested and ensures the stable receipt of amino acids.
     • Calcium casein: It is absorbed faster than micellar casein.

   • Soy protein: Plant protein containing all the necessary amino acids. Suitable for vegetarians and vegan. May contain phytoestrogens that have a weak estrogenic effect.

   • Complex proteins: Combine various types of protein with different speeds of assimilation. Provide both quick and prolonged intake of amino acids in the muscles.

2. Amino acids (BCAA, Glutamin, Arginine):

   Amino acids are construction blocks of protein. They play an important role in the restoration and growth of muscle fibers, as well as in the regulation of metabolic processes.

   • BCAA (Laicin, Isoleycin, Valin): Ezino -acids, which make up about 35% of muscle tissue. Accelerate muscle recovery, reduce muscle pain and prevent muscle destruction during training. Leucin plays a key role in stimulating the synthesis of muscle protein. It is recommended to be taken before, during and after training.

   • Glutamine: A conditionally essential amino acid that plays an important role in maintaining the immune system and restoring muscles. Participates in the synthesis of protein and glycogen. It is recommended to be taken after training and before bedtime.

   • Arginine: A conditionally essential amino acid, which is the predecessor of nitrogen oxide (No). Nitrogen oxide expands blood vessels, improves blood flow and the delivery of nutrients to muscles. Also involved in the removal of ammonia formed as a result of intense training. It is recommended to take before training. It is found in the form of L-Arginine and Arginine Alpha-Ketoglutarata (AAKG).

3. Creatine (monohydrate, ethyl ether, creatolists):

   Creatine is a nitrogen -containing organic acid that plays an important role in energy metabolism. It increases the reserves of creatine phosphate in the muscles, which is used to quickly restore energy during intense training. Creatine increases strength, endurance and muscle mass.

   • Creatine Monogidrate: The most common and most studied form of creatine. Effective and affordable. It may cause water retention in the body. There are two methods of reception:

     • With loading: Within 5-7 days, take 20 g of creatine per day, divided into 4 doses. Then switch to a maintenance dose of 3-5 g per day.
     • Without loading: Take 3-5 g of creatine per day constantly. The effect occurs more slowly than when taking loading.

   • Creatine Ethyl ether: It is believed that it is better absorbed than creatine monohydrate. However, studies did not confirm its advantages.

   • Crealcalin: Creatine with increased pH, which should be better absorbed and not cause side effects, such as bloating. However, scientific data on its effectiveness are limited.

4. Carnitine:

   Carnitine is an amino acid that is involved in the transport of fatty acids in mitochondria, where they are used for energy production. It is believed that carnitine increases endurance, burns fat and improves recovery after training.

   • L-Carnitin: The most common form of carnitine. Participates in the transport of fatty acids in mitochondria.
   • Acetyl-L-carnitine (Alcar): The form of carnitine, which penetrates the brain better. It is believed that it improves cognitive functions and mood.

5. Beta-Alanine:

   Beta -Alanin is an amino acid that increases the level of carnosine in the muscles. Carnosine is a buffer that neutralizes lactic acid formed during intense training. Beta-alanine increases endurance and reduces muscle fatigue. It can cause tingling skin (paresthesia), which passes after a while.

6. Vitamins and minerals (vitamin D, C, group B, magnesium, zinc):

   Vitamins and minerals play an important role in many metabolic processes, including energy metabolism, protein synthesis and the function of the immune system. Athletes need increased consumption of vitamins and minerals to maintain optimal health and sports performance.

   • Vitamin D: It is necessary for the health of bones and the immune system. Participates in the regulation of the level of calcium in the blood. Many people experience vitamin D, especially in winter.
   • Vitamin C: A powerful antioxidant that protects the cells from damage caused by free radicals. Strengthens the immune system and participates in the synthesis of collagen.
   • B vitamins B: They play an important role in energy exchange. Participate in the transformation of carbohydrates, fats and proteins into energy. It is necessary for the health of the nervous system.
   • Magnesium: Participates in more than 300 enzymatic reactions in the body. It is necessary for the health of muscles and the nervous system. Regulates blood sugar and blood pressure.
   • Zinc: It is necessary for the immune system, wound healing and protein synthesis. Participates in the regulation of hormones, including testosterone.

7. Omega-3 fatty acids:

   Omega -3 fatty acids are polyunsaturated fatty acids that play an important role in the health of the heart, brain and joints. They have anti -inflammatory properties and can improve recovery after training.

   • EPA (eicopascentaenoic acid) and DHA (non -bosaexaic acid): The most important omega-3 fatty acids. Contained in fatty fish, such as salmon, tuna and sardines. Also available in the form of additives.

8. Plant extracts (ginseng, eleutherococcus, rhodiola pink):

   Plant extracts can have adaptogenic properties, that is, help the body adapt to stress and increase resistance to physical activity.

   • Ginseng: Increases energy, improves concentration and reduces fatigue.
   • Eleutherococcus: Increases endurance, strengthens the immune system and reduces stress.
   • Rodiola pink: Increases physical and mental performance, reduces fatigue and improves mood.

9. Glucosamine and chondroitin:

   Glucosamine and chondroitin are substances that are construction blocks of cartilage. They help protect the joints from damage and reduce pain with arthritis.

10. Preventive complexes:

    Pre -training complexes contain a combination of ingredients that increase energy, improve concentration and increase endurance. They usually contain caffeine, creatine, beta-alanine, arginine and other substances.

III. Principles of choosing and using dietary supplements for various sports

1. Strength sports (bodybuilding, powerlifting, heavy athletics):

   In power sports, the main goal is to increase muscle mass and strength. The main dietary supplements for power sports are:

   • Protein: For the restoration and growth of muscle fibers. It is recommended to take serum protein after training and casein before bedtime.
   • Creatine: To increase strength and muscle mass. It is recommended to take creatine monohydrate.
   • BCAA: To accelerate muscle restoration and decrease muscle pain. It is recommended to be taken before, during and after training.
   • Glutamine: To maintain the immune system and restore muscles. It is recommended to be taken after training and before bedtime.
   • Preventive complexes: To increase energy and concentration before training.

2. Endurance sports (running, swimming, cycling, triathlon):

   In types of endurance, the main goal is to increase endurance and a decrease in fatigue. The main dietary supplement for sporting endurance is:

   • Carbohydrate drinks: To maintain the level of glucose in the blood during long -term training and competitions.
   • Electrolytes: To make up for losses of electrolytes with later.
   • Beta-Alanine: To increase endurance and reduce muscle fatigue.
   • Carnitine: To improve energy metabolism and burning fat.
   • Omega-3 fatty acids: To reduce inflammation and improve recovery after training.
   • Plant extracts: To increase resistance to stress and fatigue.

3. Game sports (football, basketball, volleyball, hockey):

   Game sports requires both strength and endurance, as well as the speed of reaction and coordination of movements. The main dietary supplements for gaming sports are:

   • Protein: For the restoration and growth of muscle fibers.
   • Creatine: To increase strength and power.
   • BCAA: To accelerate muscle restoration and decrease muscle pain.
   • Carbohydrate drinks: To maintain the level of glucose in the blood during the game.
   • Electrolytes: To make up for losses of electrolytes with later.
   • Preventive complexes: To increase energy and concentration before the game.

4. Individual approach:

   The choice of dietary supplements should be individual and depend on the sport, the intensity of training, the goals of the athlete, the state of health and the individual characteristics of the body. Before you start taking dietary supplements, you need to consult a doctor or a sports nutritionist.

IV. Safety and legality issues for athletes

1. Quality control and certification:

   It is important to choose dietary supplements from reliable manufacturers who conduct quality control and have certificates of conformity. Pay attention to the following quality signs:

   • GMP (Good Manufacturing Practice): The standard that guarantees that dietary supplements are made in accordance with high quality and safety standards.
   • NSF International: An independent organization that tests and certifies dietary supplements.
   • Informed-Sport: The certification program that tests dietary supplements for prohibited substances.

2. Forbidden substances and anti -doping control:

   Athletes need to be especially attentive when choosing dietary supplements, as some of them may contain prohibited substances that can lead to disqualification. Before taking dietary supplement, it is necessary to check its composition for compliance with anti -doping rules. It is recommended to use dietary supplements certified by Informed-Sport or other similar organizations.

3. Side effects and interaction with drugs:

   Some dietary supplements can cause side effects, such as digestive disorders, allergic reactions or increased blood pressure. It is necessary to carefully study the composition of dietary supplements and take into account possible contraindications. If you take any medicine, you need to consult a doctor before taking dietary supplements, as some dietary supplements can interact with drugs.

4. Athlete responsibility:

   The athlete is fully responsible for all substances that fall into his body. Ignorance does not exempt from responsibility. Before taking dietary supplement, it is necessary to carefully study its composition and make sure of its safety and legality. In case of doubt, it is better to refuse to receive dietary supplements.

V. Myths and misconceptions about dietary supplements for athletes

1. “Bad is a magic pill that will make me a champion.”

   Bad is not a magic tablet. They can help improve sports performance, but only in combination with proper nutrition, training and rest. Do not rely only on dietary supplements, ignoring other important factors.

2. “The more dietary supplements, the better.”

   Acceptance of too much dietary supplements can be harmful to health. It is necessary to observe the recommended dosages and not exceed them. Excessive consumption of vitamins and minerals can lead to toxic effects.

3. “All dietary supplements are equally effective.”

   Not all dietary supplements are equally effective. The effectiveness of dietary supplements depends on many factors, such as the quality of ingredients, dosage, individual characteristics of the body and sport. It is important to choose a dietary supplement from reliable manufacturers and study scientific data on their effectiveness.

4. “Bad is safe because they are not medicines.”

   Bad are not medicines, but this does not mean that they are safe. Some dietary supplements may contain not declared ingredients or impurities that may be harmful to health. It is necessary to choose dietary supplements from reliable manufacturers and monitor your well -being during the reception of dietary supplements.

5. “Only professional athletes need dietary supplements.”

   Bad can be useful not only to professional athletes, but also to lovers who are actively involved in sports. They can help replenish the deficiency of nutrients, improve recovery after training and increase sports performance. However, before starting a dietary supplement, it is necessary to consult a doctor or a sports nutritionist.

VI. Conclusion (within the framework of the structure of the article, and not as the final section)

The choice and use of dietary supplements for athletes is a complex and multifaceted process that requires knowledge and responsible approach. Properly selected and competently used dietary supplements can become a valuable addition to the diet and training process, contributing to improving sports effectiveness, accelerating recovery and maintaining health. However, it is important to remember potential risks and always consult with specialists in order to avoid negative consequences and get the maximum benefit from the use of dietary supplements. It is necessary to critically evaluate the information provided by manufacturers and sellers of dietary supplements, and be guided by scientific data and recommendations of professionals. Ultimately, success in sports is the result of a comprehensive work that includes proper nutrition, competent training, a good rest and, if necessary, conscious and reasonable use of dietary supplements. Constant training and improving their awareness in the field of sports nutrition is the key to achieving the goals and maintaining optimal health.