The role of dietary supplements in sports: General review

Biologically active additives (dietary supplements) play an increasingly significant role in modern sports, both among professionals and among lovers. They are used for various purposes: increasing performance, accelerating recovery after training, improving the general state of health and replenishing the feed deficiency. However, it is important to understand that dietary supplements are not a replacement for good nutrition and training process, but only complement them.

The use of dietary supplements should be conscious and based on scientific data. An uncontrolled technique can lead to undesirable side effects and not give the expected result. Therefore, before taking any additives, it is necessary to consult a doctor or a sports nutritionist in order to determine their necessity, dosage and possible contraindications.

In this article, we will examine in detail the most popular and effective dietary supplements used in sports, their action, advantages and risks, as well as recommendations for their use.

Creatine: Increase in strength and muscle mass

Creatine is one of the most popular and studied sports supplements. It is a nitrogen -containing carbonic acid, which is naturally present in the body, mainly in the muscles. Creatine plays a key role in energy exchange, especially during intensive physical exertion.

A mechanism of acts of creatine

Creatine increases the reserves of creatine phosphate in the muscles. Creatine phosphate is an energy compound that is used to rapidly restore ATP (adenosine triphosphate) – the main source of energy for muscle contractions. During intensive exercises, ATP reserves are quickly depleted. Creatine phosphate helps restore ATP, allowing muscles to work longer and with greater intensity.

Benefits accepts creatine

• Increased strength and power: Creatine allows you to perform more repetitions with the same weight or raise a heavier weight.
• Increase in muscle mass: Creatine contributes to the hydration of muscle cells, which leads to an increase in muscle volume. Also, creatine can stimulate the synthesis of protein in the muscles.
• Improving anaerobic endurance: Creatine allows longer to perform high intensity exercises, such as sprint or lifting weights.
• Acceleration of recovery: Creatine helps reduce muscle damage and accelerate their recovery after training.

Forms of creatine

There are several forms of creatine, but the most common and studied is creatine monohydrate.

• Creatine Monogidrate: The most affordable and effective form of creatine.
• Creatin ESTIL ESTER: Theoretically, it should be better absorbed, but studies do not confirm its superiority over creatine monohydrate.
• Creatine hydrochlori: It can be better dissolved in water and cause less side effects from the gastrointestinal tract, but its studies are limited.
• Creatine Malat: Contains apple acid, which theoretically can improve energy metabolism.

Creatine dosage

There are two main protocols for taking creatine:

• Loading phase: Reception of 20-25 grams of creatine per day, divided into 4-5 receptions, within 5-7 days. Then-a supporting dose of 3-5 grams per day.
• Without the boot phase: Reception of 3-5 grams of creatine per day from the very beginning.

Both protocols are effective, but the loading phase allows you to quickly saturate the muscles with creatine. A supporting dose is necessary to maintain the level of creatine in the muscles.

Side effects of creatine

Creatine is one of the safest sports additives. The most common side effect is water retention in the body, which can lead to an increase in weight by 1-2 kg. Less commonly, disorders of the gastrointestinal tract, such as bloating or diarrhea, can be observed. These side effects usually pass on their own.

It is important to drink enough water (at least 2-3 liters per day) when taking creatine to avoid dehydration.

Who is recommended to take creatine?

Creatine is recommended by athletes engaged in power sports, such as bodybuilding, powerlifting, heavy athletics, as well as athletes engaged in sports, requiring high intensity and short -term efforts such as sprint, football, hockey.

Creatine can also be useful for vegetarians and vegans, as they usually have a lower level of creatine in the muscles.

Protein: building material for muscles

Protein (protein) is one of the three main macronutrients necessary for life. It plays a key role in the construction and restoration of tissues, including muscles. In sports, protein is especially important for muscle growth and restoration after training.

Protein functions in the body

• Construction and restoration of fabrics: Protein is the main building material for muscles, bones, skin, hair and other tissues.
• Production of enzymes and hormones: Enzymes and hormones are proteins that regulate many processes in the body.
• Transportation of nutrients: Proteins are involved in the transportation of oxygen, fats, vitamins and minerals throughout the body.
• Maintaining immunity: Antibodies are proteins that protect the body from infections.
• Energy source: In extreme cases, when the stocks of carbohydrates and fats are exhausted, the body can use protein as a source of energy.

Types of protein

There are several types of protein that differ in amino acid composition, the speed of assimilation and other characteristics.

• Wastein protein: The most popular type of protein obtained from milk serum. It is quickly absorbed and contains all the necessary amino acids.
• Casein: It also turns out from milk, but is absorbed more slowly than serum protein. Ideal for admission before bedtime to provide muscles with amino acids during the night.
• Soy protein: Plant protein obtained from soy. It contains all the necessary amino acids, but is absorbed somewhat slower than serum protein.
• Egg protein: High -quality protein obtained from egg protein. Contains all the necessary amino acids and is well absorbed.
• Protein mixtures: They contain a combination of various types of protein, which provides both quick and slow absorption of amino acids.

Dosage of protein

The recommended daily dose of protein for athletes is 1.6-2.2 grams per kilogram of body weight. This dose can vary depending on the intensity of training, goals (a set of muscle mass, weight loss, maintenance of the form) and individual characteristics.

It is important to evenly distribute protein intake during the day, consuming it with each meal. It is especially important to use protein after training to accelerate muscle restoration.

Advantages of protein

• Increase in muscle mass: Protein provides the body with the necessary amino acids for the growth and restoration of muscles.
• Acceleration of recovery: Protein helps reduce muscle damage and accelerate their recovery after training.
• Suppression of appetite: Protein has a high saturation index, which helps to control the appetite and reduce the calorie content of the diet.
• Improving the composition of the body: Protein helps to preserve muscle mass during weight loss.

How to choose a protein?

When choosing protein, attention should be paid to the following factors:

• Amino acid composition: Protein must contain all the necessary amino acids, especially BCAA (leucine, isolacin, valin).
• The speed of assimilation: Choose protein depending on the time of admission (rapidly absorbed serum protein after training, slowly absorbed casein before bedtime).
• Taste and consistency: Choose a protein that you like and dissolves well in water or milk.
• Manufacturer: Give preference to trusted manufacturers with a good reputation.

Side effects of protein

Protein is usually safe for most people with moderate consumption. However, excessive protein consumption can lead to the following side effects:

• Disorders of the gastrointestinal tract: Bloating, constipation, diarrhea.
• The load on the kidneys: High protein consumption can increase the load on the kidneys, especially in people with kidney diseases.
• Allergic reactions: Some people may have an allergy to milk or soy protein.

It is important to drink enough water (at least 2-3 liters per day) with high protein consumption to facilitate the work of the kidneys.

BCAA amino acids: restoration and growth of muscles

BCAA amino acids (Branced-Chain Amino Acids) are three indispensable amino acids: leicin, isolacin and valin. They are called indispensable, because the body cannot synthesize them independently and should receive from food or additives.

The role of BCAA in the body

• Protein synthesis stimulation: Leucine plays a key role in stimulating the synthesis of protein in the muscles.
• Prevention of muscle destruction: BCAA help prevent muscle destruction during training and diet.
• Acceleration of recovery: BCAA help reduce muscle damage and accelerate their recovery after training.
• Reduced fatigue: BCAA can reduce fatigue during long training.

Advantages of taking BCAA

• Increase in muscle mass: BCAA can contribute to the growth of muscle mass, especially in combination with strength training and sufficient protein consumption.
• Acceleration of recovery: BCAA help reduce muscle pain and accelerate recovery after training.
• Reducing muscle catabolism: BCAA helps prevent muscle destruction during a diet or intense training.
• Increase in endurance: BCAA can increase endurance during long training.

BCAA dosage

The recommended BCAA dose is 5-10 grams per day, divided into several receptions. The optimal BCAA reception time is before, during and after training.

BCAA ratio

The most common BCAA ratio is 2: 1: 1 (leicin: isolacin: valin). However, some studies show that a higher leicin content can be more effective for stimulating protein synthesis.

Forme BCAA

BCAA is available in various forms, including powder, capsules and tablets. The powder is usually cheaper, but requires mixing with water or other drink. Capsules and tablets are more convenient to use, but can be more expensive.

Side effects BCAA

BCAA is usually safe for most people with moderate consumption. However, excessive BCAA consumption can lead to the following side effects:

• Disorders of the gastrointestinal tract: Nausea, diarrhea.
• Reducing blood sugar: BCAA can reduce blood sugar, so people with diabetes should be careful.

Who is recommended to take BCAA?

BCAA is recommended for athletes engaged in strength and aerobic sports, especially during intense training and diet.

BCAA can also be useful for people who want to preserve muscle mass during weight loss.

Vitamins and minerals: the basis of health and performance

Vitamins and minerals are micronutrients necessary for the normal functioning of the body. They participate in many processes, including energy exchange, immunity, growth and restoration of tissues. In sports, vitamins and minerals are especially important for maintaining health, performance and recovery after training.

The most important vitamins and minerals for athletes

• Vitamin D: It is necessary for the health of bones, immunity and muscle function. Vitamin D deficiency is common, especially in winter.
• B vitamins B: Participate in the energy exchange and the nervous system. Important for converting food into energy and reducing fatigue.
• Vitamin C: The antioxidant that protects the cells from damage, strengthens the immunity and helps to restore tissues.
• Vitamin E: An antioxidant that protects cells from damage and supports skin health.
• Calcium: It is necessary for the health of bones and muscle function.
• Iron: It is necessary for transporting oxygen in the blood. Iron deficiency can lead to fatigue and decrease in productivity.
• Magnesium: Participates in many processes, including muscle function, nervous system and energy metabolism.
• Zinc: It is necessary for immunity, wound healing and protein synthesis.

Advantages of taking vitamins and minerals

• Maintenance of health: Vitamins and minerals are necessary for the normal operation of all organs and systems of the body.
• Improving performance: Sufficient consumption of vitamins and minerals can improve energy metabolism, muscle function and cognitive functions.
• Acceleration of recovery: Vitamins and minerals help reduce muscle damage and accelerate their recovery after training.
• Strengthening immunity: Vitamins C, D and zinc strengthen immunity and reduce the risk of diseases.

How to determine a deficiency of vitamins and minerals?

You can determine the deficiency of vitamins and minerals using blood tests. However, some symptoms may indicate a deficiency of certain vitamins and minerals, for example:

• Fatigue: It may be a sign of a deficiency of iron, vitamins of group B or vitamin D.
• Muscle cramps: Can be a sign of a deficiency of magnesium, calcium or potassium.
• Weakened immunity: It can be a sign of vitamin C, vitamin D or zinc deficiency.
• Fitty nails and hair: It may be a sign of a deficiency of biotin, zinc or iron.

Sources of vitamins and minerals

The best way to get vitamins and minerals is a balanced diet, including a variety of fruits, vegetables, cereals, meat, fish and dairy products. However, in some cases, vitamin-mineral complexes may be required.

Dosage of vitamins and minerals

The recommended daily dose of vitamins and minerals is indicated on the package of vitamin-mineral complexes. It is not recommended to exceed the recommended dose, since excessive consumption of some vitamins and minerals can be harmful.

Side effects of vitamins and minerals

Vitamins and minerals are usually safe for most people with moderate consumption. However, excessive consumption of some vitamins and minerals can lead to side effects:

• Vitamin A: Nausea, vomiting, headache, dizziness.
• Vitamin D: Nausea, vomiting, weakness, loss of appetite.
• Iron: Constipation, nausea, vomiting.
• Calcium: Constipation, nausea, kidney stones.

L-carnitine: fat burning and energy

L-carnitine is an amino acid that plays an important role in energy exchange. It helps to transport fatty acids to mitochondria – cell energy stations where they are used to produce energy.

L-carnitine mechanism

L-carnitine helps to transport long-chain fatty acids through the inner mitochondria membrane. Without L-carnitine, fatty acids cannot penetrate into mitochondria and used to produce energy.

Advantages of taking L-carnitine

• Fat burning: L-carnitine can help increase fat burning, especially during training.
• Increase in energy: L-carnitine can help increase energy level and reduce fatigue.
• Improvement of endurance: L-carnitine can help improve endurance during aerobic training.
• Muscle restoration: L-carnitine can help reduce muscle damage and accelerate their recovery after training.

Forms L-carnitine

There are several forms of L-carnitine:

• L-Karnitin Tartrap: The most common form of L-carnitine is well absorbed and effective for increasing energy and reducing fatigue.
• Acetyl-L-carnitine (Alcar): It easily penetrates through a hematoencephalic barrier and can improve cognitive functions, such as memory and concentration.
• Propionil-L-carnitine: It can improve blood circulation and reduce the pain in the legs in people with intermittent chromium.

Dosage of L-carnitine

The recommended dose of L-carnitine is 500-2000 mg per day, divided into several doses. The optimal time of taking L-carnitine is before training.

Side effects of L-carnitine

L-carnitine is usually safe for most people with moderate consumption. However, excessive consumption of L-carnitine can lead to the following side effects:

• Disorders of the gastrointestinal tract: Nausea, diarrhea, abdominal pain.
• The fish smell of the body: In some people, L-carnitine can cause a fish smell of body.

Who is recommended to take L-carnitine?

L-carnitine is recommended for people who want to increase fat burning, increase energy and improve endurance.

L-carnitine can also be useful for vegetarians and vegans, as they usually have a lower level of L-carnitine in the body.

Beta-Alanin: Increase in muscle endurance

Beta-Alanin is an indispensable amino acid that is the predecessor of Carnosine. Carnosine is a dipeptide that is in the muscles and plays an important role in lactic acid buffering.

The mechanism of action of beta-alanine

Beta-Alanin increases the level of carnosine in the muscles. Carnosine helps buffering lactic acid, which accumulates in the muscles during intense exercises. The accumulation of lactic acid leads to fatigue and a decrease in productivity.

Privacy accepts beta-alanine

• Increase in muscle endurance: Beta-Alanin allows you to perform high intensity exercises longer.
• Reducing muscle fatigue: Beta-Alanin helps reduce fatigue during training.
• Improving performance: Beta-Alanin can improve productivity in sports, requiring high intensity and short-term efforts, such as sprint, swimming, cycling.

Beta-Alanine dosage

The recommended dose of beta-Alanina is 2-5 grams per day, divided into several doses. Reception of beta-alanine should begin with a small dose (500 mg) and gradually increase it to reduce the risk of side effects.

Side effects of beta-alanina

The most common side effect of beta-alanine is paresthesia (tingling of the skin), especially in the face, neck and hands. This side effect usually takes place on its own after 1-2 hours. The division of the dose into several techniques and the use of beta-alanine with prolonged release can help reduce paresthesia.

Who is recommended to take beta-alanine?

Beta-Alanin is recommended for athletes engaged in sports requiring high intensity and short-term efforts.

Glutamine: Restoration and immunity

Glutamine is an amino acid that is the most common amino acid in the blood and muscles. It plays an important role in the immune system, nitrogen metabolism and maintaining the integrity of the intestine.

The role of glutamine in the body

• Support for the immune system: Glutamine is the main source of energy for immune cells.
• Nitrogen metabolism: Glutamine is involved in nitrogen metabolism and helps to remove toxic metabolism products from the body.
• Maintaining intestinal integrity: Glutamine helps maintain the integrity of the intestinal mucosa and prevent the penetration of harmful substances into the blood.
• Muscle restoration: Glutamine can help reduce muscle damage and accelerate their recovery after training.

The benefits of taking glutamine

• Strengthening immunity: Glutamine can help strengthen immunity and reduce the risk of diseases, especially during intense training.
• Acceleration of recovery: Glutamine helps reduce muscle pain and accelerate recovery after training.
• Maintaining intestinal health: Glutamine helps maintain intestinal health and improve the absorption of nutrients.

Glutamine dosage

The recommended dose of glutamine is 5-15 grams per day, divided into several doses. The optimal time of taking glutamine is after training and before bedtime.

Side effects of glutamine

Glutamine is usually safe for most people with moderate consumption. However, excessive glutamine consumption can lead to the following side effects:

• Disorders of the gastrointestinal tract: Nausea, diarrhea, abdominal pain.

Who is recommended to take glutamine?

Glutamine is recommended by athletes involved in intensive training, especially during periods of increased risk of diseases.

Glutamine can also be useful for people with intestinal diseases.

Omega-3 fatty acids: heart health and inflammation

Omega-3 fatty acids are polyunsaturated fatty acids that are necessary for the normal functioning of the body. They play an important role in the health of the heart, brain and inflammation.

Types of omega-3 fatty acids

There are three main types of omega-3 fatty acids:

• Eicopentenic acid (EPA): Plays an important role in the health of the heart and inflammation.
• Dokosagexenoic acid (DHA): Important to brain health and vision.
• Alpha-linolenic acid (ALA): The plant form of Omega-3, which can be transformed into EPA and DHA in the body, but the effectiveness of this process is limited.

Advantages of taking omega-3 fatty acids

• Heart of heart: Omega-3 fatty acids reduce the level of triglycerides in the blood, reduce blood pressure and improve the function of blood vessels.
• Brain health: DHA is important for the development and functioning of the brain. Omega-3 fatty acids can improve cognitive functions and reduce the risk of depression.
• Reduced inflammation: Omega-3 fatty acids have anti-inflammatory properties and can help reduce joint pain and other symptoms of inflammation.
• Muscle restoration: Omega-3 fatty acids can help reduce muscle damage and accelerate their recovery after training.

Sources of omega-3 fatty acids

The best sources of omega-3 fatty acids are fatty fish (salmon, tuna, sardines, herring), linen seed, chia seeds and walnuts. You can also take additives with omega-3 fatty acids.

Omega-3 dosage of fatty acids

The recommended dose of omega-3 fatty acids is 1-3 grams per day containing at least 500 mg EPA and DHA.

Side effects of omega-3 fatty acids

Omega-3 fatty acids are usually safe for most people with moderate consumption. However, excessive consumption of omega-3 fatty acids can lead to the following side effects:

• Blood thinning: Omega-3 fatty acids can dilute blood, so people taking anticoagulants should be careful.
• Disorders of the gastrointestinal tract: Nausea, diarrhea, abdominal pain.
• The fish smell of the body: In some people, omega-3 fatty acids can cause a fish smell of the body.

Who is recommended to take omega-3 fatty acids?

Omega-3 fatty acids are recommended to all people, especially those who do not consume enough fat fish.

Omega-3 fatty acids can also be useful for athletes to reduce inflammation and accelerate recovery.

Caffeine: Energy and concentration

Caffeine is a stimulant contained in coffee, tea, cocoa and some energy drinks. It stimulates the central nervous system, increases energy and concentration.

Caffeine action mechanism

Caffeine blocks adenosine receptors in the brain. Adenosine is a neurotransmitter that causes drowsiness and relaxation. By blocking adenosine receptors, caffeine increases the activity of neurons and stimulates the release of adrenaline.

Advantages accept caffeine

• Increase in energy: Caffeine increases energy level and reduces fatigue.
• Improving concentration: Caffeine improves concentration and attention.
• Improving performance: Caffeine can increase productivity in sports that require endurance and concentration.
• Fat burning: Caffeine can increase fat burning, especially during training.

Dosage of caffeine

The recommended dose of caffeine is 3-6 mg per kilogram of body weight. It is not recommended to exceed a dose of 400 mg per day.

Side effects of caffeine

Caffeine can cause the following side effects:

• Insomnia: Caffeine can violate sleep, so it is not recommended to use it in the afternoon.
• Anxiety: Caffeine can cause anxiety and nervousness.
• Far heartbeat: Caffeine can cause a rapid heartbeat.
• Disorders of the gastrointestinal tract: Caffeine can cause nausea, diarrhea, abdominal pain.
• Addiction: Caffeine can cause addiction.

Who is recommended to take caffeine?

Caffeine is recommended for people who want to increase energy levels, improve concentration and increase performance.

People sensitive to caffeine should start with a small dose and gradually increase it.

Other useful additives for athletes

In addition to the above dietary supplements, there are many other additives that can be useful for athletes depending on their goals and sport.

• Creatin ESTIL ESTER: The alternative form of creatine, which is claimed, is better absorbed, but