Bad for athletes: buy to increase results - Добавки для Здоровья и Долголетия

Bad for athletes: buy to increase results

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

1 Sports nutrition: athletic performance foundation. Sports nutrition is a specialized area of dietetics, focused on satisfying the unique needs of the body of athletes experiencing increased physical activity. Its main goal is to optimize the energy balance, to ensure sufficient intake of macro- and micronutrients necessary for growth, restoration and increased performance.
- Macronutrients: Carbohydrates (the main source of energy), proteins (building material for muscles), fats (important for hormonal regulation and absorption of vitamins).
- Micronutrients: Vitamins (participate in metabolic processes), minerals (support the functions of muscles, nerves and bones), electrolytes (provide hydration and neuromuscular transmission).
- The needs of athletes: Significant than inactive people, due to increased energy consumption and the need to restore tissues.
- Individual approach: Depends on the sport, the intensity of training, gender, age, weight and individual characteristics of the body.
2 Biologically active additives (BAD): addition to a balanced diet. Bades are not drugs and do not replace good nutrition. They are designed to replenish the deficiency of nutrients, improve adaptation to physical activity and increase the functional capabilities of the body.
- Dietary Dad Definition: Concentrates of natural or identical to natural biologically active substances intended for direct intake with food or introduction into food products.
- Purpose of application: Compensation for a lack of vitamins, minerals, amino acids, fatty acids and other beneficial substances, support for immunity, improvement of recovery, increased energy and endurance.
- The importance of consulting with a specialist: It is necessary to take into account individual characteristics, state of health, possible contraindications and interaction with other drugs.
3 Classification of dietary supplements for athletes: diversity and functionality. There is a wide range of dietary supplements intended for various goals and needs of athletes.
- Vitamin-mineral complexes: They make up for the deficiency of the necessary micronutrients, support general health and immunity.
- Protein supplements: Provide the body with the necessary amount of protein for the growth and restoration of muscles. (Serum protein, casein, soy protein, egg protein).
- Amino acids: Promote protein synthesis, accelerate recovery and reduce muscle pain. (BCAA, Glutamin, Arginine).
- Creatine: Increases strength and power, increases endurance in short -term anaerobic exercises.
- Gainers: Provide the body with a large number of calories and carbohydrates for gaining mass.
- Fathers: Accelerate metabolism, increase thermogenesis and help get rid of excess fat. (L-carnitine, caffeine, green tea extract).
- Energy: They stimulate the nervous system, increase concentration and endurance. (Caffeine, Taurin, guarana).
- Chondroprotectors: Support the health of joints and ligaments, reduce the risk of injuries. (Glucosamine, chondroitin).
- Plant adaptogens: Increase the body’s resistance to stress and physical activity. (Eleutherococcus, ginseng).

Section 2: Vitamin-mineral complexes for athletes

1 The role of vitamins and minerals in sports: indispensable assistants. Vitamins and minerals play a crucial role in maintaining health and optimizing sports results. They participate in the energy exchange, synthesis of hormones, the work of the immune system, the functioning of the nervous system and many other processes.
- B vitamins B: It is necessary for energy metabolism, the work of the nervous system and the synthesis of red blood cells.
- Vitamin C: A powerful antioxidant, strengthens the immunity, promotes the absorption of iron.
- Vitamin D: It is important for the health of bones, immunity and muscle function.
- Vitamin E: Antioxidant, protects cells from damage, improves blood circulation.
- Calcium: It is necessary for the health of bones and teeth, participates in muscle contraction.
- Magnesium: Supports the work of muscles, nerves and heart, regulates blood sugar.
- Iron: It is important for transporting oxygen in the blood, it is necessary for endurance.
- Zinc: Strengthens immunity, promotes healing of wounds, participates in the synthesis of protein.
2 The deficiency of vitamins and minerals in athletes: causes and consequences. Intensive training increase the body’s need for vitamins and minerals. The insufficient intake of these substances can lead to a decrease in performance, a deterioration in recovery, an increased risk of injuries and diseases.
- Causes of deficiency:
  - Unstable nutrition.
  - Increased consumption for physical exertion.
  - Insufficient assimilation due to digestive problems.
  - Restrictive diets (for example, to reduce weight).
- The consequences of the deficit:
  - Decrease in endurance and strength.
  - Deterioration of recovery after training.
  - Increased fatigue.
  - Reducing immunity.
  - Increased risk of injuries (fractures, stretching).
  - Muscle cramps.
  - Sleep violation.
  - Anemia (iron deficiency).
3 The choice of vitamin-mineral complex: criteria and recommendations. When choosing a vitamin-mineral complex for athletes, several factors must be taken into account.
- Composition: The complex should contain a wide range of vitamins and minerals in dosages corresponding to the needs of athletes.
- Output form: Easyly digestible forms of vitamins and minerals are preferred (for example, chelat forms).
- Manufacturer: Choose products of famous and reliable manufacturers with a good reputation.
- Reviews: Study the reviews of other athletes to get an idea of the effectiveness and safety of the product.
- Consultation with a specialist: Contact a doctor or a sports nutritionist to receive individual recommendations.
- Dosage: Follow the recommendations on the packaging or recommendations of the specialist. Do not exceed the recommended dosage.
- Compatibility with other additives: Consider the interaction with other dietary supplements and drugs.

Section 3: Protein additives and amino acids for muscle growth and restoration

1 Protein: building material for muscles. Protein is a key macronutrian for athletes, especially those who are engaged in power sports. It is necessary for growth, restoration and maintenance of muscle mass.
- Protein functions:
  - Construction and restoration of muscle tissue.
  - Synthesis of hormones and enzymes.
  - Transportation of oxygen and nutrients.
  - Maintaining immunity.
- The need for protein among athletes: Significant than inactive people (1.6-2.2 grams per kilogram of body weight per day).
- Sources of protein: Animals (meat, fish, eggs, dairy products) and plant (legumes, nuts, seeds).
2 Types of protein additives: whey, casein, soy and others. The market presents a wide selection of protein additives that differ in composition, the speed of assimilation and cost.
- Wastein protein: It is quickly absorbed, ideal for admission after training, contributes to the rapid restoration of muscles. (Concentrate, isolate, hydrolyzate).
- Casein: Slowly absorbed, provides long -term receipt of amino acids, it is recommended to take before bedtime.
- Soy protein: A plant source of protein, suitable for vegetarians and vegans, contains all the necessary amino acids.
- Egg protein: A high -quality source of protein, contains all the necessary amino acids, is well absorbed.
- Protein mixtures: The combination of various types of protein provides both quick and slow assimilation of amino acids.
3 Amino acids: protein bricks. Amino acids are structural units of protein. Some amino acids are indispensable, that is, the body cannot synthesize them independently and should receive from food or additives.
- Irreplaceable amino acids: Leicin, isoleycin, valine, lysine, methionine, phenylalanine, threonine, tryptophan.
- BCAA (amino acids with an extensive chain): Leucin, isolacin, valin. Especially important for athletes, contribute to the synthesis of protein, accelerate recovery and reduce muscle pain.
- Glutamine: It is important for immunity, restoration and maintenance of glycogen levels in the muscles.
- Arginine: Improves blood circulation, promotes the transport of nutrients to muscles, stimulates the production of growth hormone.
4 How to choose a protein supplement and amino acids: a guide for athletes. When choosing protein additives and amino acids, it is necessary to take into account your goals, needs and individual characteristics.
- Define your goals: A set of mass, weight loss, improvement of recovery.
- Choose a suitable type of protein: Wastein protein for quick recovery after training, casein for long -term receipt of amino acids at night.
- Pay attention to the composition: The protein supplement should contain a sufficient amount of protein per portion, the minimum amount of carbohydrates and fats.
- Choose high -quality amino acids: BCAA, Glutamin, Arginine.
- Consider your individual characteristics: Allergies, lactose intolerance.
- Consultation with a specialist: Contact a doctor or a sports nutritionist to receive individual recommendations.

Section 4: Creatine: fuel for muscles and increasing strength

1 Creatine: the mechanism of action and advantages for athletes. Creatine is a natural substance that is contained in the muscles and is involved in energy metabolism. Reception of creatine as an additive increases the reserves of creatine phosphate in the muscles, which allows you to improve productivity in short -term anaerobic exercises.
- The mechanism of action:
  - Increase in the reserves of creatine phosphate in the muscles.
  - Increasing the availability of energy for muscle contraction.
  - Increasing strength and power.
  - Improving endurance in short -term anaerobic exercises.
  - Increase in muscle mass.
- Advantages for athletes:
  - Increasing strength and power.
  - Increase in muscle mass.
  - Improving endurance in short -term anaerobic exercises (for example, sprint, weight lifting).
  - Acceleration of recovery after training.
2 Types of creatine: monohydrate, ethyl ether, hydrochloride and others. There are several types of creatine on the market, differing in efficiency, digestibility and price.
- Creatine Monogidrate: The most common and studied type of creatine is effective and affordable.
- Creatine Ethyl ether: It is believed that it is better absorbed than creatine monohydrate, but studies do not confirm this.
- Creatine hydrochlori: Soluble in water, it is claimed that it is better absorbed than creatine monohydrate, but additional studies are needed.
- Creatine Malat: The combination of creatine and apple acid helps to improve energy metabolism.
- Creatine creatincalin: Buferized creatine, resistant to the acidic environment of the stomach, does not require the loading phase.
3 How to take creatine: dosage, loading phase, cycles. There are several ways to take creatine, differing in dosage and duration.
- Loading phase: Reception of 20 grams of creatine per day for 5-7 days, then maintaining a dose of 3-5 grams per day.
- Without the boot phase: Reception of 3-5 grams of creatine per day constantly.
- Cycle: Reception of creatine for several weeks or months, then a break.
- Recommendations:
  - Take creatine with a lot of water.
  - Take creatine after training or in the morning.
  - Consider the individual characteristics and reaction of the body.
4 Side effects and contraindications of creatine: what you need to know. Creatine is a relatively safe supplement, but in some cases side effects may occur.
- Side effects:
  - Water delay in the body.
  - Bloating.
  - Muscle cramps (rarely).
  - Diarrhea (rarely).
- Contraindications:
  - Kidney diseases.
  - Individual intolerance.
  - Pregnancy and breastfeeding (not enough data).

Section 5: Heiners: for gaining mass and energy

1 Gainers: composition, purpose and advantages. Gainers are sports supplements designed for a mass gain. They contain a large number of calories, carbohydrates, proteins and fats.
- Heiner composition:
  - Carbohydrates: the main source of calories, provide energy for training. (Maltodesstrin, dextrose).
  - Squirrels: building material for muscles. (Serum protein, casein).
  - Fat: important for hormonal regulation and assimilation of vitamins.
  - Vitamins and minerals: support general health and immunity.
  - Creatine: increases strength and power.
  - Amino acids: contribute to muscle restoration.
- The purpose of the Geiner:
  - A set of mass.
  - Increase the calorie content of the diet.
  - Recovery after training.
  - For people with quick metabolism who are difficult to gain weight.
- Gainer advantages:
  - A convenient way to increase the calorie content of the diet.
  - It provides the body with the necessary macro- and micronutrients.
  - Promotes the growth of muscle mass.
  - Improves recovery after training.
2 How to choose a gainer: a ratio of carbohydrates and proteins, composition, manufacturer. When choosing a gainer, it is necessary to take into account your goals, needs and individual characteristics.
- The ratio of carbohydrates and proteins:
  - For ectomorphs (people with quick metabolism): high carbohydrate content, moderate protein content. (70-80% carbohydrates, 20-30% proteins).
  - For mesomorphs (people with moderate metabolism): moderate content of carbohydrates and proteins. (50-60% carbohydrates, 40-50% proteins).
  - For endomorphs (people with slow metabolism): low carbohydrate content, high protein content. (40-50% carbohydrates, 50-60% proteins).
- Composition: Pay attention to the source of carbohydrates and proteins. Complex carbohydrates (oatmeal, buckwheat) and high -quality protein (serum protein) are preferred.
- Manufacturer: Choose products of famous and reliable manufacturers.
- Reviews: Study the reviews of other athletes.
3 How to take a gainer: dosage, reception time. The dosage and time of taking the gainer depends on your goals and needs.
- Dosage: Follow the recommendations on the packaging or recommendations of the specialist.
- Reception time:
  - After training: to restore glycogen reserves and muscle nutrition.
  - Between meals: to increase the calorie content of the diet.
  - Before going to bed: to provide the body with amino acids during sleep.
4 Side effects of geners: what to consider. Gainers can cause side effects, especially if you use it incorrectly.
- Side effects:
  - A set of excess fat.
  - Digestive disorders (bloating, gases, diarrhea).
  - Increasing blood sugar.
  - Allergic reactions (to individual components).
- Recommendations:
  - Take a geiner in moderate quantities.
  - Combine the intake of the geiner with physical exercises.
  - Choose gainers with a quality composition.
  - Consult a doctor or sports nutritionist.

Section 6: Frequenchers: Help in weight loss and improvement of relief

1 Fat -burners: mechanism of action and types. Fat burners are additives designed to reduce weight and improve body relief. They act in various ways, accelerating metabolism, suppressing appetite and increasing energy consumption.
- The mechanism of action:
  - Acceleration of metabolism (thermogenesis).
  - Suppression of appetite.
  - Increase in energy consumption.
  - Improving lipolysis (splitting of fats).
  - Blocking the assimilation of fats and carbohydrates.
  - The removal of excess fluid from the body.
- Types of fat burners:
  - Thermogenics: accelerate metabolism, increase body temperature and increase energy consumption. (Caffeine, green tea extract, Sinefrin).
  - Lipotropics: improve lipolysis (breakdown of fats) and transportation of fatty acids into mitochondria for burning. (L-carnitine, choline, inositol).
  - Blocks of carbohydrates and fats: prevent the absorption of carbohydrates and fats from food. (Chitosan, white beans extract).
  - Diuretics: remove excess fluid from the body, reducing swelling and improving the relief. (Plant extracts).
2 The composition of fat burners: active ingredients and their effects. The composition of fat burners can vary depending on the type of additive and manufacturer.
- Caffeine: It stimulates the nervous system, increases energy, accelerates metabolism.
- Green tea extract: Contains antioxidants, accelerates metabolism, promotes fat burning.
- L-Carnitin: Improves the transportation of fatty acids to mitochondria for burning.
- Sinefrin: Stimulates metabolism, suppresses appetite.
- Hitosan: He binds fats in the digestive tract, preventing their assimilation.
- CLA (conjugated linoleic acid): Promotes fat burning and maintaining muscle mass.
- 5-HTP (5-hydroxyryptophan): Suppresses appetite, improves mood.
3 How to choose a fat burner: goals, composition, contraindications. When choosing a fat burner, it is necessary to take into account your goals, health status and possible contraindications.
- Define your goals: Weight loss, improvement of relief, energy increase.
- Study the composition: Pay attention to active ingredients and their effects.
- Consider your individual characteristics: Health, allergies, intolerance to individual components.
- Contraindications: Heart disease, high blood pressure, problems with the thyroid gland, pregnancy and breastfeeding.
- Consultation with a doctor: Before you start taking the fat burner, you need to consult a doctor.
4 How to take fat burners: dosage, reception time, precaution. The dosage and time of receiving the fat burner depend on the type of additive and the recommendations of the manufacturer.
- Dosage: Follow the recommendations on the packaging or recommendations of the doctor.
- Reception time:
  - In the morning: to accelerate metabolism during the day.
  - Before training: to increase energy and improve fat burning.
  - Do not take fat burners before bedtime, as they can cause insomnia.
- Precautions:
  - Do not exceed the recommended dosage.
  - Start with a low dose and gradually increase it.
  - Do not take fat burners for a long time without a break.
  - Drink enough water.
  - Follow your well -being.
  - Do not combine the reception of fat burners with other stimulants (caffeine, energy).
5 Side effects of fat burners: what you need to know. Fat -burners can cause various side effects, especially with improper use.
- Side effects:
  - Increased blood pressure.
  - Charp heartbeat.
  - Insomnia.
  - Anxiety.
  - Irritability.
  - Digestive disorders (nausea, diarrhea).
  - Dehydration.
  - Allergic reactions.
- If side effects appear, stop taking the fat burner and consult a doctor.

Section 7: Energy: to increase energy and endurance

1 Energy: mechanism of action and composition. Energy are additives designed to increase energy, concentration and endurance. They stimulate the nervous system and improve physical and mental performance.
- The mechanism of action:
  - Stimulation of the nervous system.
  - Increase in the production of adrenaline and norepinephrine.
  - Improving concentration and attention.
  - Improving physical endurance.
  - Suppression of a sense of fatigue.
- The composition of power engineers:
  - Caffeine: stimulates the nervous system, increases energy and concentration.
  - Taurin: improves the functioning of the nervous system and muscles, increases endurance.
  - Guarana: Contains caffeine, provides a prolonged stimulation effect.
  - Ginseng: plant adaptogen, increases resistance to stress and physical exertion.
  - B vitamins B: necessary for energy exchange.
  - Creatine: increases strength and power.
  - Amino acids: contribute to muscle restoration.
2 Types of energy: drinks, powders, tablets and capsules. Power engineers are produced in various forms.
- Energy drinks: Ready for use, drinks containing caffeine, taurine, vitamins and other ingredients.
- Energy powder: Powers that need to be diluted in water or juice.
- Energy tablets and capsules: Concentrated forms of energy containing caffeine and other active ingredients.
- The choice depends on the preferences and ease of use.
3 How to choose an energy: composition, dosage of caffeine, contraindications. When choosing energy, it is necessary to take into account your goals, health status and possible contraindications.
- Composition: Pay attention to the content of caffeine and other active ingredients.
- Caffeine dosage: Do not exceed the recommended caffeine dosage (not more than 400 mg per day for adults).
- Contraindications: Heart disease, high blood pressure, anxiety disorders, pregnancy and breastfeeding.
- Consultation with a doctor: Before starting the energy, you need to consult a doctor.
4 How to accept energy: reception time, precaution. The dosage and time of receiving energy depends on the type of additive and the recommendations of the manufacturer.
- Reception time:
  - Before training: to increase energy and endurance.
  - During the day: to maintain concentration and attention.
  - Do not take energy before bedtime, as they can cause insomnia.
- Precautions:
  - Do not exceed the recommended dosage.
  - Do not combine the reception of power engineers with other stimulants (coffee, tea).
  - Drink enough water.
  - Follow your well -being.
  - Do not accept energy daily for a long time.
5 Side effects of energy: what you need to know. Energy can cause various side effects, especially if you use it improperly.
- Side effects:
  - Increased blood pressure.
  - Charp heartbeat.
  - Insomnia.
  - Anxiety.
  - Irritability.
  - Digestive disorders.
  - Dehydration.
  - Addiction.
- If side effects appear, stop taking the energy and consult a doctor.

Section 8: Chondroprotectors: for the health of joints and ligaments

1 Chondroprotectors: composition and mechanism of action. Chondroprotectors are additives designed to maintain joint health and ligaments. They contain substances that contribute to the restoration of cartilage and improve joint mobility.
- Composition Chondroprotector:
  - Glucosamine: stimulates the synthesis of glycosaminoglycans, the main components of cartilage.
  - Chondroitin: Holds water in cartilage, improves its elasticity and depreciation properties.
  - Methyl sulfonylmetatan (MSM): the source of the sulfur necessary for the synthesis of collagen, the main protein of connective tissue.
  - Hyaluronic acid: improves joint lubrication, reduces friction and inflammation.
  - Collagen: the main protein of connective tissue, strengthens the joints and ligaments.
- The mechanism of action:
  - Stimulation of the synthesis of cartilage.
  - Improving joint lubrication.
  - Reducing inflammation.
  - Strengthening the ligaments.
  - Slow down of the destruction of cartilage.
2 Advantages of chondroprotectors for athletes. Athletes, especially those who are engaged in sports with a high shock load on the joints (running, jumping, heavy athletics) are at increased risk of joint injuries and ligaments. Chondroprotectors can help prevent injuries and improve recovery after training.
- Advantages:
  - Reducing the risk of joint injuries and ligaments.
  - Reducing pain and inflammation in the joints.
  - Improving joint mobility.
  - Acceleration of recovery after training.
  - Prevention arthrosis.
3 How to choose a chondroprotector: composition, dosage, manufacturer. When choosing a chondroprotector, it is necessary to take into account the composition, dosage of active ingredients and the reputation of the manufacturer.
- Composition: Choose chondroprotectors containing glucosamine, chondroitin and MSM.
- Dosage: Follow the recommendations on the packaging or recommendations of the doctor.
- Manufacturer: Choose products of famous and reliable manufacturers.
- Output form: Capsules, tablets, powders, gels.
- Combination with other additives: Chondroprotectors go well with collagen and vitamin C.
4 How to take chondroprotectors: course duration, dosage, recommendations. The duration of the chondroprotector reception course is from several months to a year.
- Duration of the course: 3-6 months, then a break of 1-2 months.
- Dosage: Follow the recommendations on the packaging or recommendations of the doctor.
- Recommendations:
  - Take chondroprotectors while eating.
  - Drink enough water.
  - Combine the reception of chondroprotectors with moderate physical activity.
  - Consult a doctor before the reception.
5 Side effects of chondroprotectors: what you need to know. Chondroprotectors are usually well tolerated, but in some cases side effects can cause.
- Side effects:
  - Digestive disorders (nausea, diarrhea, constipation).
  - Allergic reactions.
  - Headache.
- Contraindications:
  - Individual intolerance.
  - Kidney diseases.
  - Pregnancy and breastfeeding.
- If side effects appear, stop taking the chondroprotector and consult a doctor.

Section 9: Plant adaptogens: to increase stress resistance

1 Plant adaptogens: definition and mechanism of action. Plant adaptogens are natural substances that increase the body’s resistance to stress, physical and mental stress, as well as to adverse environmental factors.
- Definition: Plant substances that help the body adapt to stress and restore homeostasis.
- The mechanism of action:
  - Hormonal balance regulation.
  - Strengthening the immune system.
  - Improving the work of the nervous system.
  - Increasing resistance to physical and mental stress.
  - Antioxidant protection.
  - Improving energy metabolism.
2 Types of plant adaptogens: ginseng, eleutherococcus, Rodiola pink and others. There are many plant adaptogens with various properties.
- Ginseng: Increases energy, improves cognitive functions, strengthens immunity.
- Eleutherococcus: Increases resistance to stress, improves physical and mental performance.

Leave a Reply Cancel reply