The best dietary supplement for athletes and active people

The best dietary supplement for athletes and active people: a full guide for optimizing performance and health

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

Sports nutrition is not just a trend, but a necessity for those who strive for high results and optimal health in intense physical exertion. It goes beyond the usual diet and is aimed at satisfying the specific needs of the athlete or an active person. Regular training, especially high intensity, has a significant effect on metabolism, hormonal balance, immune system and tissue structure. Therefore, in addition to a balanced diet, additional support is often required in the form of biologically active additives (dietary supplements) to compensate for the increased nutrient consumption, accelerate recovery and optimize sports indicators.

1.1. Athletes’ needs: carbohydrates, proteins, fats and trace elements

The basis of sports nutrition is macronutrients: carbohydrates, proteins and fats. Their ratio and quantity varies depending on the sport, intensity of training and individual characteristics of the body.

• Carbohydrates: The main source of energy for muscles. Athletes need more carbohydrates than people leading a sedentary lifestyle, especially during periods of intense training and competitions. Complex carbohydrates (whole grain products, vegetables, fruits) provide prolonged release of energy, and simple carbohydrates (fruits, honey, sports drinks) are necessary to quickly replenish glycogen stocks after training.

• Squirrels: A key building material for muscles, and are also necessary for the restoration of tissues and the production of hormones and enzymes. Athletes need more protein than an ordinary person to maintain muscle mass and recovery after training. Sources of protein: meat, fish, poultry, eggs, dairy products, legumes, nuts and seeds.

• Fat: Important for the production of hormones, the assimilation of fat -soluble vitamins and maintaining the health of cell membranes. Unsaturated fats (avocados, nuts, olive oil, oily fish) are preferable to saturated fats (red meat, butter).

In addition to macronutrients, trace elements are critical to athletes: vitamins and minerals. They participate in many metabolic processes, support the immune function, are necessary for the health of bones and joints, and regulate energy metabolism.

• Vitamins: Especially important are B vitamins (energy metabolism), vitamin C (antioxidant protection and immunity), vitamin D (bone health and immunity), vitamin E (antioxidant).

• Minerals: The most important minerals for athletes: calcium (bone health and muscle function), iron (oxygen transport), magnesium (muscle function and energy metabolism), potassium (water-electrolyte balance), zinc (immunity and restoration).

1.2. Why do athletes need dietary supplements?

Even with the most balanced diet, it is difficult for athletes to get all the necessary nutrients from food. Intensive training leads to an increased consumption of energy and nutrients, as well as an increase in oxidative stress that damages the cells of the body. Bad can help:

• Compensate for the shortage of nutrients: Provide the body with the necessary vitamins, minerals and other beneficial substances that are difficult to get enough from food.

• Increase energy and endurance: Improve energy metabolism, reduce fatigue and increase endurance during training.

• Accelerate recovery: Reduce recovery time after training, reduce muscle pain and inflammation.

• Strengthen the immune system: Support the immune system and reduce the risk of diseases associated with intensive training.

• Improve sports indicators: Optimize muscle strength, speed and endurance.

1.3. Risks and warnings when receiving dietary supplements

Despite potential benefits, it is important to remember the risks associated with the intake of dietary supplements.

• Quality and safety: Not all dietary supplements are made in compliance with high quality standards. It is important to choose products of well -known and reliable manufacturers who conduct independent laboratory studies of their products. Avoid dietary supplements containing prohibited substances (doping).

• Interaction with drugs: Bades can interact with medicines, so before taking the administration you need to consult a doctor, especially if you take any drugs.

• Side effects: Some dietary supplements can cause side effects, such as stomach disorder, allergic reactions or other undesirable symptoms. It is important to start taking small doses and carefully monitor the reaction of the body.

• Excessive use: Acceptance of high doses of some dietary supplements can be harmful to health. It is important to comply with the recommended dosages indicated on the packaging, and not exceed them without consulting a doctor.

• Individual intolerance: Some people may have individual intolerance to certain dietary supplements.

Chapter 2: Key dietary supplements to maintain energy and endurance

Endurance and energy are key factors that determine success in most sports. The lack of energy leads to fatigue, a decrease in performance and increasing the risk of injuries. The following dietary supplements can help athletes support a high level of energy and endurance.

2.1. Creatine: Energy for muscles and increased power

Creatine is one of the most popular and most studied sports supplements. It is naturally present in the body and plays an important role in the production of energy for muscle contractions.

• The mechanism of action: Creatine increases phosphocratin reserves in the muscles. Phosphocratin is a source of energy for short -term, high -intensity loads (for example, sprint, weight lifting). An increase in phosphocratin reserves allows muscles to work longer and more intense.

• Advantages:

  • Increasing strength and power.
  • Improving endurance in short -term, high -intensity loads.
  • Increase in muscle mass.
  • Acceleration of recovery after training.
  • Improving cognitive functions.

• Recommended dosage: There are two main protocols for taking creatine:

  • Loading phase: 20 grams per day, divided into 4 doses, within 5-7 days.
  • Supporting dose: 3-5 grams per day.
  • You can immediately start with a supporting dose of 3-5 grams per day.

• Forms of creatine: The most common forms of creatine:

  • Creatine Monohydrate: the most studied and affordable form.
  • Creatin Ethyl ether: It was argued that it was better absorbed, but the studies did not confirm this.
  • Creatine hydrochloride (HCL): It is better dissolved in water and can cause less problems with the stomach in some people.
  • Buerized Creatine (Kre-KLKALYN): It is argued that it is more stable in the stomach, but the evidence is limited.

• Side effects: Creatine is usually safe for most people. The most common side effect is water retention in the body, which usually takes place in a few weeks. Disorders of the stomach can rarely occur.

2.2. Beta-Alanin: Reducing muscle fatigue and increased endurance

Beta-Alanin is an amino acid that is involved in the synthesis of carnosine in the muscles. Carnosine is a dipeptide that buffering lactic acid in the muscles, reducing fatigue and increasing endurance.

• The mechanism of action: During intense training in the muscles, lactic acid accumulates, which reduces pH and causes fatigue. Carnosine neutralizes lactic acid, allowing muscles to work longer and more intense.

• Advantages:

  • An increase in muscle endurance, especially with high-intensity loads lasting 1-4 minutes.
  • Decrease in muscle fatigue.
  • Improving sports indicators in sports requiring high endurance (for example, running medium distances, swimming, cycling).

• Recommended dosage: 3-6 grams per day, divided into several tricks (for example, 1-2 grams every 3-4 hours).

• Side effects: The most common side effect is paresthesia (a tingling or burning sensation on the skin), which usually passes after 30-60 minutes. Dose separation into several techniques can reduce this effect.

2.3. Caffeine: central nervous system stimulator to increase energy and concentration

Caffeine is a stimulator of the central nervous system (central nervous system), which increases energy, concentration and reduces the feeling of fatigue. It is widely used by athletes to improve sports indicators.

• The mechanism of action: Caffeine blocks the action of adenosine, neurotransmitter, which causes drowsiness and fatigue. This leads to an increase in vigor, concentration and a decrease in a sense of fatigue. Caffeine also stimulates the release of adrenaline, hormone, which increases heart rate and improves blood circulation.

• Advantages:

  • Improving energy and vigor.
  • Improving concentration and attention.
  • Reducing a sense of fatigue.
  • Increase in endurance.
  • Improving fat burning.

• Recommended dosage: 3-6 mg per kg of body weight 30-60 minutes before training. You should start with small doses (for example, 1-2 mg per kg of body weight) and gradually increase the dosage to evaluate tolerance.

• Sources of caffeine: Coffee, tea, energy drinks, caffeine tablets, chewing gum with caffeine.

• Side effects: With excessive use of caffeine, side effects can cause side effects, such as nervousness, anxiety, insomnia, heart heartbeat, stomach disorder. Regular use of caffeine can lead to tolerance, when a large dose is required to achieve the desired effect. Caffeine use before bedtime should be avoided.

2.4. L-carnitine: fatty acid transport and energy metabolism support

L-carnitine is an amino acid that plays an important role in the transport of fatty acids in mitochondria, where they are used to produce energy.

• The mechanism of action: L-carnitin tolerates fatty acids through the mitochondria membrane, where they are subjected to beta-oxidation and converted into energy.

• Advantages:

  • Improving energy metabolism.
  • Increase in endurance.
  • Improving fat burning.
  • Reducing muscle pain after training.
  • Improving cognitive functions.

• L-carnitine forms:

  • L-Karnitin Tartratet: is well absorbed and can be useful for increasing endurance.
  • Acetyl-L-carnitine (alcar): it penetrates the hematoencephalic barrier easier and can improve cognitive functions.

• Recommended dosage: 1-3 grams per day, divided into several tricks.

• Side effects: L-carnitine is usually safe for most people. In rare cases, stomach disorders may occur.

2.5. Ribose: replenishment of ATP reserves and support for energy metabolism

Ribose is a five -carbon Sugar that is involved in the synthesis of adenosine triphosphate (ATP), the main source of energy for cells.

• The mechanism of action: Ribose is a building block for ATP. With intense physical exertion, ATP reserves in the muscles are exhausted. Reception of ribose can accelerate the restoration of ATP reserves.

• Advantages:

  • ATF recovery acceleration.
  • Increased energy and endurance.
  • Reducing muscle pain after training.
  • Improving the function of the cardiovascular system.

• Recommended dosage: 3-5 grams per day, divided into several tricks.

• Side effects: In high doses of ribosis, a stomach disorder can cause.

2.6. Adaptogens: increasing stress resistance and improvement of endurance

Adaptogens are a group of plant drugs that help the body adapt to stress, increase resistance to physical and mental stress, and improve the general health of health.

• The mechanism of action: Adaptogens affect the hypothalamic-pituitary-adventure system (GGNS), which regulates the body’s reaction to stress. They help normalize the level of stress hormones (cortisol) and improve energy metabolism.

• Popular adaptogens:

  • Ginseng: Increases energy, improves concentration and reduces fatigue.
  • Rodiola pink: Improves endurance, reduces stress and improves cognitive functions.
  • Eleutherococcus: Increases resistance to stress, improves immunity and increases energy.
  • Ashwaganda: Reduces stress, improves sleep and increases strength.

• Recommended dosage: The dosage of adaptogens varies depending on a particular plant and the concentration of active substances. It is important to follow the instructions on the packaging.

• Side effects: Adaptogens are usually safe for most people, but in some cases side effects can cause side effects, such as stomach disorder, insomnia or allergic reactions. You should start taking small doses and carefully monitor the reaction of the body.

Chapter 3: Dietary Dietary Bades to restore muscles and reduce inflammation

Restoring is an equally important aspect of the training process than training itself. Intensive training cause microtrauma in the muscles and inflammation, which must be restored to prevent overtraining and improving sports indicators. The following dietary supplements can help athletes accelerate muscle restoration and reduce inflammation.

3.1. Protein: building material for muscles and acceleration of recovery

Protein (protein) is the main building material for muscles. It is necessary to restore muscle fibers damaged during training, and for the synthesis of new muscle cells.

• The mechanism of action: Protein provides the body with amino acids that are used to restore and muscle growth. After training, the muscles are especially susceptible to amino acids, so taking protein after training helps to accelerate recovery.

• Sources of protein: Meat, fish, poultry, eggs, dairy products, legumes, nuts and seeds.

• Protein powders: A convenient and effective way to increase protein consumption. The most common types of protein powders:

  • Wastein protein: It is quickly absorbed and is an excellent source of amino acids to restore muscles after training. There are several types of serum protein:
    • Wastein serum concentrate: contains about 70-80% protein.
    • Wasteen protein isolated: it contains more than 90% of protein and less lactose and fats.
    • Hydrolysis of serum protein: previously split into smaller peptides, which accelerates its absorption.
  • Casein: Slowly absorbed and provides prolonged intake of amino acids into the muscles. It is often used before bedtime to prevent muscle destruction during sleep.
  • Soy protein: A plant protein, which is a good alternative to vegetarians and people with lactose intolerance.
  • Rice protein: Plant protein, which is well absorbed and is suitable for people with allergies to soils and dairy products.
  • Pea protein: Plant protein, which is rich in amino acids and is well absorbed.

• Recommended dosage: 1.6-2.2 grams of protein per kg of body weight per day, depending on the intensity of training and goals. It is recommended to take protein after training and between meals.

• Side effects: Protein is usually safe for most people. In rare cases, high doses of protein can cause stomach disorder.

3.2. BCAA: muscle protection from destruction and acceleration of recovery

BCAA (Branced-Chain Amino Acids) are three essential amino acids: leicin, isolacin and valin. They play an important role in the synthesis of protein and protect muscles from destruction during training.

• The mechanism of action: BCAA stimulates protein synthesis and suppress catabolism (destruction) of muscle tissue. Leucine is a key amino acid that activates the MTOR, an enzyme that regulates protein synthesis.

• Advantages:

  • Muscle protection from destruction during training.
  • Acceleration of recovery after training.
  • Reducing muscle pain.
  • Improving protein synthesis.

• Recommended dosage: 5-10 grams to, during or after training.

• Side effects: BCAA is usually safe for most people. In rare cases, high doses of BCAA can cause stomach disorder.

3.3. Glutamin: Strengthening immunity and acceleration of recovery

Glutamine is an amino acid that plays an important role in the immune system, digestion and muscle restoration. Intensive training reduce blood glutamine, which can lead to a decrease in immunity and a slowdown in recovery.

• The mechanism of action: Glutamine is the main source of energy for immune cells and intestinal cells. It also participates in the synthesis of protein and PH regulation.

• Advantages:

  • Strengthening immunity.
  • Acceleration of recovery after training.
  • Reducing muscle pain.
  • Improving digestion.

• Recommended dosage: 5-10 grams per day, divided into several tricks.

• Side effects: Glutamine is usually safe for most people. In rare cases, high doses of glutamine can cause stomach disorder.

3.4. Omega-3 fatty acids: reduction of inflammation and improving recovery

Omega-3 fatty acids are indispensable fatty acids that have an anti-inflammatory effect and improve the health of the cardiovascular system. Two main types of omega-3 fatty acids: EPA (eicosapentaenic acid) and DHA (non-posagexaic acid).

• The mechanism of action: Omega-3 fatty acids reduce inflammation, suppressing the synthesis of pro-inflammatory substances. They also improve blood circulation and function of the cardiovascular system.

• Advantages:

  • Decrease in inflammation.
  • Acceleration of recovery after training.
  • Reducing muscle pain.
  • Improving the health of the cardiovascular system.
  • Improving cognitive functions.

• Sources of omega-3 fatty acids: Fat fish (salmon, tuna, sardines, mackerel), linen seed, chia seeds, walnuts, fish oil.

• Recommended dosage: 1-3 grams EPA and DHA per day.

• Side effects: Omega-3 fatty acids are usually safe for most people. In high doses, they can cause stomach disorder or dilute blood.

3.5. Kurkumin: powerful antioxidant and anti -inflammatory agent

Kurkumin is an active ingredient in turmeric, spices that are widely used in Indian cuisine. Kurkumin has powerful antioxidant and anti -inflammatory properties.

• The mechanism of action: Kurkumin suppresses inflammatory processes, blocking the effect of pro -inflammatory enzymes and cytokines. It also protects the cells from damage by free radicals.

• Advantages:

  • Decrease in inflammation.
  • Acceleration of recovery after training.
  • Reducing muscle pain.
  • Improving the health of the joints.
  • Protection against oxidative stress.
  • Improving cognitive functions.

• Assimilation problems: Kurkumin is poorly absorbed by the body. To improve its absorption, it is recommended to take it with piperin (black pepper extract) or in liposomal form.

• Recommended dosage: 500-2000 mg per day.

• Side effects: Curcumin is usually safe for most people. In high doses, it can cause stomach disorder.

3.6. Vitamin C: antioxidant protection and support for immunity

Vitamin C is a powerful antioxidant that protects the cells from damage by free radicals and supports the immune system. Intensive training increase the formation of free radicals, so athletes need more vitamin C.

• The mechanism of action: Vitamin C neutralizes free radicals, preventing cell damage. It also participates in the synthesis of collagen, an important component of connective tissue. Vitamin C strengthens the immune system, stimulating the production of white blood cells.

• Advantages:

  • Antioxidant protection.
  • Strengthening immunity.
  • Acceleration of recovery after training.
  • Improving the health of the skin.

• Sources of vitamin C: Citrus fruits, berries, pepper, broccoli, spinach.

• Recommended dosage: 500-2000 mg per day.

• Side effects: Vitamin C is usually safe for most people. In high doses, it can cause stomach disorder.

Chapter 4: Dietary Dietary Dans

Intensive training and repeated movements can have a significant effect on the joints and ligaments, increasing the risk of injuries. Maintaining the health of joints and ligaments is crucial for preventing injuries and continuing a sports career.

4.1. Glucosamine and chondroitin: Support for cartilage and decrease in joint pain

Glucosamine and chondroitin are components of cartilage that help maintain its structure and function. They are often used together to relieve joint pain and slow down the progression of osteoarthritis.

• The mechanism of action: Glucosamine stimulates the synthesis of glycosaminoglycans, the main components of cartilage. Chondroitin inhibits enzymes that destroy cartilage and has anti -inflammatory properties.

• Advantages:

  • Reducing joint pain.
  • Improving joint mobility.
  • Slow down the progression of osteoarthritis.
  • Support for the health of cartilage.

• Glucosamine forms:

  • Glucosamine Sulfate: The most studied form.
  • Glucosamine hydrochloride: can be more convenient for people with allergies to sulfates.

• Recommended dosage: 1500 mg glucosamine and 1200 mg of chondroitin per day.

• Side effects: Glucosamine and chondroitin are usually safe for most people. In rare cases, they can cause stomach disorder.

4.2. Collagen: building material for connective tissue and joint support for joints

Collagen is the main structural protein in the body, which makes up most of the connective tissue, including cartilage, tendons, ligaments and skin.

• The mechanism of action: Collagen provides the strength and elasticity of connective tissue. Reception of collagen stimulates the synthesis of a new collagen in the body.

• Advantages:

  • Support for joint health.
  • Improving skin elasticity.
  • Strengthening bones.
  • Improving the health of hair and nails.

• Types of collagen:

  • Type I: The most common type is contained in the skin, bones, tendons and ligaments.
  • Type II: The main type of collagen in cartilage.
  • Type III: contained in the skin, vessels and internal organs.

• Recommended dosage: 10-20 grams per day.

• Side effects: Collagen is usually safe for most people. In rare cases, it can cause stomach disorder.

4.3. Hyaluronic acid: joint moisturization and pain reduction

Hyaluronic acid is a substance that is naturally present in the body and is contained in high concentration in the joint fluid. It acts as a lubricant and a shock absorber for the joints.

• The mechanism of action: Hyaluronic acid binds water, forming a viscous gel that moisturizes the joints and reduces friction between the bones.

• Advantages:

  • Moisturization of the joints.
  • Reducing joint pain.
  • Improving joint mobility.

• Methods of application: Hyaluronic acid can be taken inside in the form of capsules or injections in the joint.

• Recommended dosage: 100-200 mg per day.

• Side effects: Hyaluronic acid is usually safe for most people. In rare cases, it can cause allergic reactions.

4.4. MSM: Reducing inflammation and improving joint mobility

MSM (methyl sulfonylmetatan) is an organic compound of sulfur, which is contained in plants, animals and humans. Sure plays an important role in the formation of collagen and other proteins necessary for the health of the joints.

• The mechanism of action: MSM has anti -inflammatory properties and helps reduce pain and edema in the joints. It also participates in the synthesis of collagen and strengthening of connective tissue.

• Advantages:

  • Reducing joint pain.
  • Reducing inflammation.
  • Improving joint mobility.
  • Support for the health of the skin, hair and nails.

• Recommended dosage: 1-3 grams per day.

• Side effects: MSM is usually safe for most people. In rare cases, it can cause stomach disorder.

Chapter 5: Bades to improve cognitive functions and reduce stress

Athletes often have to cope with a high level of stress related to training, competitions and expectations. Stress can negatively affect cognitive functions, sleep and restoration. The following dietary supplements can help athletes improve cognitive functions, reduce stress and improve overall well -being.

5.1. L-theanine: Stress reduction and improving concentration

L-theanine is an amino acid that is contained in tea. It has a relaxing effect and helps to reduce stress without causing drowsiness.

• The mechanism of action: L-theanine increases the level of the GABA (gamma-aminomatic acid) in the brain, a neurotransmitter that has a calming effect. It also increases the level of alpha waves in the brain that are associated with relaxation and creativity.

• Advantages:

  • Reducing stress and anxiety.
  • Improving concentration and attention.
  • Improving sleep.

• Recommended dosage: 100-200 mg per day. It is often used in combination with caffeine to improve concentration without side effects of caffeine.

• Side effects: L-theanine is usually safe for most people. In rare cases, it can cause headache or stomach disorder.

5.2. Magnesium: decreased stress, improving sleep and support for muscle function

Magnesium is an important mineral that is involved in many processes in the body, including muscle function, nervous system and energy metabolism. Magnesium deficiency can lead to stress, insomnia and muscle cramps.

• The mechanism of action: Magnesium is involved in the regulation of the nervous system and helps to reduce the level of stress hormones. It is also necessary for muscle function and preventing muscle seizures. Magnesium is involved in the production of melatonin, hormone, which regulates sleep.

• Advantages:

  • Reducing stress and anxiety.
  • Improving sleep.
  • Prevention of muscle seizures.
  • Support for bone health.

• Forms of magnesium:

  • Magnesium citrate: well absorbed and can have a laxative effect.
  • Magnesium glycinate: is well absorbed and does not cause laxative.
  • Magnesium tronat: can improve cognitive functions.

• Recommended dosage: 200-400 mg per day.

• Side effects: In high doses, magnesium can cause stomach or diarrhea.

5.3. Rhodiola pink: adaptogen to reduce stress and improve cognitive functions

(Described earlier in chapter 2.6)

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