Dietary supplements for athletes: what needs to be taken into account

Dietary supplements for athletes: what needs to be taken into account

I. Female Physiology and Sports: Unique needs

Sports activity has a significant effect on the body, and these effects are enhanced in women due to specific physiological characteristics. Understanding these differences is crucial for the development of effective strategies for supporting health and performance using food additives (BADs).

A. the menstrual cycle and hormonal vibrations:

The female menstrual cycle is characterized by cyclic changes in estrogen and progesterone levels. These fluctuations affect various aspects of physiology, including:

1. Metabolism of carbohydrates and fats: Estrogen contributes to the accumulation of glycogen in the muscles and liver, which is important for endurance. Progesterone, on the contrary, can reduce insulin sensitivity and contribute to the use of fats as a source of energy. These changes can affect optimal power strategies and additives in different phases of the cycle.

2. Water-electrolyte balance: Hormonal changes can affect the retention of water and the balance of electrolytes, such as sodium, potassium and magnesium. This is especially important for athletes involved in long -term training or competitions in hot conditions.

3. Bone density: Estrogen plays a key role in maintaining bone density. Low estrogen levels that can be observed in athletes with amenorrhea (lack of menstruation) increase the risk of osteoporosis and stress fractures.

4. Inflammation and recovery: Hormones can modulate inflammatory processes in the body. Some studies show that the high level of estrogen can have an anti -inflammatory effect, which contributes to faster recovery after training.

B. Differences in the composition of the body:

On average, women have a higher percentage of adipose tissue and lower muscle mass than men. This affects:

1. Metabolism: Fatty tissue has a lower metabolic activity than muscle. This means that women may need less calories to maintain weight, but also more difficult to increase muscle mass.

2. Thermoregulation: A higher percentage of fat can complicate thermoregulation, especially in hot conditions.

3. Sensitivity to insulin: Fat tissue can affect sensitivity to insulin.

C. The risk of developing iron deficiency anemia:

Women have a higher risk of iron deficiency anemia due to menstrual blood loss. Iron is necessary for transporting oxygen in the blood, and its deficiency can lead to fatigue, a decrease in productivity and weakening of immunity.

D. Pregnancy and lactation:

During pregnancy and lactation, the need for nutrients increases significantly. Some dietary supplements, which are usually considered safe, can be contraindicated during this period.

II. Main dietary supplement for athletes: scientific data and recommendations

The choice of dietary supplements for athletes should be based on individual needs, sport, intensity of training and general health. It is important to consult a doctor or a qualified nutritionist before starting taking any additives.

A. Vitamin D:

Vitamin D plays a key role in bone health, immune function and muscle strength. Vitamin D deficiency is widespread, especially in the winter months and among people with a limited stay in the sun.

1. Advantages for athletes:

   • Improving bone health and reducing the risk of stress fractures.
   • Support for immune function and reduction in the risk of diseases.
   • Improving muscle strength and performance.
   • Decrease in inflammation.

2. Dosage recommendations:

   • The recommended daily dose (RSD) is 600 IU (international units) for adults.
   • Athletes may need a higher dose, especially if they have a deficiency of vitamin D.
   • The optimal level of vitamin D in the blood is 30-50 ng/ml.
   • It is recommended to check the level of vitamin D in the blood and consult a doctor to determine the optimal dosage.

3. Vitamin D forms:

   • Vitamin D3 (cholecalciferol) is a more effective form than vitamin D2 (ergocalciferol).

B. Iron:

Iron is necessary for transporting oxygen in the blood and maintaining energy metabolism. Iron deficiency anemia can significantly reduce productivity and worsen the overall state of health.

1. Advantages for athletes:

   • Improving the transportation of oxygen to the muscles.
   • Increasing the energy level and a decrease in fatigue.
   • Improving the immune function.

2. Dosage recommendations:

   • RSD for women aged 19-50 is 18 mg.
   • Athletes may need a higher dose, especially if they have abundant menstruation or they participate in endurance sports.
   • It is recommended to check the level of iron in the blood (ferritin) and consult a doctor to determine the optimal dosage.

3. Iron forms:

   • Hemic iron (contained in animal products) is better absorbed than non -meter iron (contained in plant products).
   • When taking iron additives, it is recommended to choose chelat forms, such as iron bislycinate, which are better tolerated and cause less side effects.
   • Vitamin C improves iron absorption.

4. Cautions:

   • An excess of iron can be harmful.
   • You should not take iron additives without consulting a doctor.

C. Calcium:

Calcium is necessary for the health of bones, muscle function and nervous conduction.

1. Advantages for athletes:

   • Strengthening bones and reducing the risk of stressful fractures.
   • Support for muscle function and prevention of seizures.
   • Nervous conduction regulation.

2. Dosage recommendations:

   • RSD for adults is 1000 mg.
   • Athletes may need a higher dose, especially if they have a low estrogen level or they adhere to a diet with limiting dairy products.

3. Calcium forms:

   • Calcium carbonate is better absorbed when eating.
   • Calcium citrate can be taken on an empty stomach.
   • It is also important to consume enough vitamin D, which is necessary for the absorption of calcium.

D. Omega-3 fatty acids:

Omega-3 fatty acids, such as EPA and DHA, have anti-inflammatory properties and are important for the health of the brain and heart.

1. Advantages for athletes:

   • Reducing inflammation after training.
   • Improving muscle recovery.
   • Support for brain health and cognitive function.
   • Reducing the risk of cardiovascular diseases.

2. Dosage recommendations:

   • It is recommended to consume at least 500 mg EPA and DHA per day.
   • Athletes participating in intensive training may need a higher dose.

3. Omega-3 sources:

   • Fat fish (salmon, sardins, macrel).
   • Flaxseed, chia seeds, walnuts (contain ALA, which is partially converted into EPA and DHA).
   • Addters of fish oil or croil oil.
   • It is important to choose high -quality additives, tested for the content of heavy metals.

E. Creatine:

Creatine is a natural substance contained in the muscles and is used to produce energy during intense training.

1. Advantages for athletes:

   • Increase in muscle strength and power.
   • Improving performance in high -intensity exercises.
   • Increase in muscle mass (in combination with training).
   • Improving muscle recovery.

2. Dosage recommendations:

   • There are two main ways to take creatine:
     • Loading phase: 20 grams per day for 5-7 days, then maintaining a dose of 3-5 grams per day.
     • Supporting dose: 3-5 grams a day from the very beginning.
   • Creatine Monohydrate is the most studied and effective form of creatine.

3. Myths and reality:

   • Myth: Creatine causes a delay in water and weight gain.
   • Reality: creatine can cause a short -term water retention in the muscles, but this does not lead to a significant increase in weight and is not harmful.
   • Myth: Creatine is harmful to the kidneys.
   • Reality: creatine is safe for people with healthy kidneys.

F. Protein (protein):

Protein is necessary for the restoration and growth of muscles.

1. Advantages for athletes:

   • Muscle restoration after training.
   • Growth of muscle mass.
   • Maintaining a feeling of satiety and weight control.

2. Dosage recommendations:

   • It is recommended that athletes consume 1.2-1.7 grams of protein per kilogram of body weight per day.
   • Distribute protein consumption evenly during the day.
   • Take protein after training to optimize muscle recovery.

3. Springs of protein:

   • Meat, poultry, fish, eggs, dairy products.
   • Plant sources of protein: legumes, tofu, cinema, nuts, seeds.
   • Protein powders: serum protein, casein, soy protein, rice protein, pea protein.

G. BCAA (amino acids with an extensive chain):

BCAA (leucine, isolacin, valin) play an important role in restoration of muscles and reduce fatigue.

1. Advantages for athletes:

   • Reducing muscle pain and fatigue after training.
   • Improving muscle recovery.
   • Protein synthesis stimulation.

2. Dosage recommendations:

   • It is recommended to take 5-10 grams of BCAA before, during or after training.

H. Collain:

Collagen is the main structural protein in the body, which is contained in the skin, bones, joints and tendons.

1. Advantages for athletes:

   • Improving the health of the joints and reducing the risk of injuries.
   • Improving skin elasticity.
   • Strengthening bones.

2. Dosage recommendations:

   • It is recommended to take 10-20 grams of collagen per day.
   • Vitamin C improves collagen assimilation.

I. Probiotics:

Probiotics are living microorganisms that benefit intestinal health.

1. Advantages for athletes:

   • Improving digestion and assimilation of nutrients.
   • Support for immune function.
   • Reducing the risk of inflammation.

2. Dosage recommendations:

   • It is recommended to choose probiotics containing several strains of beneficial bacteria.
   • The dosage depends on a specific product.

J. Other potentially useful additives:

1. Magnesium: Participates in more than 300 biochemical reactions in the body, including muscle function, nervous conductivity and energy metabolism.
2. Zinc: It is necessary for immune function, wound healing and protein synthesis.
3. B vitamins B: They play an important role in the energy exchange and the nervous system.
4. Adaptogens (for example, Rodiola pink, Ashvaganda): They can help deal with stress and improve training adaptation.

III. Criteria for choosing high -quality dietary supplements

When choosing dietary supplements, it is important to consider the following factors:

A. Reputation manufacturer:

Choose products of famous and respected manufacturers who adhere to high quality standards and conduct independent laboratory tests of their products.

B. Independent laboratory tests:

Make sure that the product has passed independent laboratory tests for cleanliness, efficiency and safety. Look for certification signs from organizations such as NSF International, Informed-Sport or USP.

C. The composition of the product:

Carefully study the composition of the product and make sure that it contains only the necessary ingredients in effective dosages. Avoid products with a large number of artificial additives, dyes and flavors.

D. Form of release:

Some forms of dietary supplements are better absorbed than others. For example, chelat forms of minerals, such as iron bislycinate, are better tolerated and cause less side effects than other forms of iron.

E. Consumer reviews:

Read the reviews of other consumers to find out about their experience of using the product.

F. Consultation with a doctor or nutritionist:

Before you start taking any dietary supplements, consult a doctor or a qualified nutritionist to make sure that they are safe and suitable for you.

IV. Risks and warnings

Although dietary supplements can be useful for athletes, it is important to remember potential risks and warnings:

A. Interaction with drugs:

Bades can interact with drugs that are dispensed with a prescription and without a prescription. Be sure to tell your doctor about all the additives that you accept.

B. Side effects:

Some dietary supplements can cause side effects, such as stomach disorder, headache or allergic reactions. If you experience any side effects, stop taking the additive and consult a doctor.

C. Pollution:

Some dietary supplements can be polluted by prohibited substances, which can lead to disqualification of athletes. It is important to choose products certified by independent organizations.

D. Lack of regulation:

The dietary supplement industry is less regulated than the pharmaceutical industry. This means that the quality and safety of dietary supplements can vary.

E. Not replacing good nutrition:

Bades should not replace full and balanced diet. They are designed to supplement a healthy diet, not to replace it.

V. An individual approach

The choice of dietary supplements for athletes should be individual and based on the needs, sport, intensity of training and general health. It is important to consult a doctor or a qualified nutritionist to develop an optimal strategy for taking additives.

A. Assessment of needs:

1. Sport: Different sports impose different requirements for the body. For example, athletes involved in endurance sports may need more iron and electrolytes than athletes engaged in power sports.
2. Training intensity: The more intense training, the greater the need for nutrients for restoration and growth of muscles.
3. General health: Some health conditions, such as iron deficiency anemia or osteoporosis, may require taking certain dietary supplements.
4. Diet: Evaluate your diet and make sure that you get enough nutrients from food. Bades can be useful for replenishing the feed deficiency.
5. Menstrual cycle: Consider the phase of the menstrual cycle when choosing dietary supplements. For example, during menstruation, more iron may be required.

B. Efficiency monitoring:

After the start of receiving dietary supplements, it is important to monitor their effectiveness and adjust the dosage if necessary. Keep a training diary and note any changes in well -being, performance and restoration.

C. Regular consultations with specialists:

Consult a doctor or nutritionist regularly to make sure your dietary supplement plan remains optimal and safe.

VI. Future research

Further research is needed to study the effectiveness and safety of dietary supplements for athletes. Studies taking into account the menstrual cycle, body composition and other physiological characteristics of women are especially important.

A. areas for further research:

1. The effect of dietary supplements on performance in different phases of the menstrual cycle.
2. Optimal dosages of dietary supplements for women with different composition of the body.
3. The interaction of dietary supplements with medicines taken by women.
4. Long-term effects of taking dietary supplement on the health of bones, cardiovascular system and other aspects of health.

B. The importance of an individualized approach in research:

Future research should take into account the individual characteristics of athletes, such as sport, intensity of training, health and diet.

VII. Legal and ethical aspects

Athletes should be aware of the legal and ethical aspects of the reception of dietary supplements, including:

A. List of prohibited substances:

The World Anti -Doping Agency (WADA) has a list of prohibited substances that cannot be used by athletes. It is important to make sure that the dietary supplements that you accept do not contain prohibited substances.

B. Responsibility for his actions:

Athletes are responsible for all substances that fall into their body. Even if you accidentally take a prohibited substance, you can still be disqualified.

C. Transparency and honesty:

It is important to be transparent and honest with respect to admission of dietary supplements. If you are asked to provide information about your nutrition and additives, provide it honestly and for sure.

VIII. Conclusion

The right choice and use of dietary supplements can help athletes improve their performance, accelerate restoration and support the general health status. However, it is important to remember that dietary supplements are not a magic wand and should be used in combination with a healthy lifestyle, including a balanced diet, regular training and sufficient rest. Always consult a doctor or a qualified nutritionist before starting to take any additives.