Bad for athletes: reviews and results

Bad for athletes: reviews and results. Detailed analysis.

Section 1: Overview of dietary supplements and their roles in sports

Dietary supplements (biologically active additives) are concentrates of natural or identical biologically active substances, designed for direct intake or introduction into food products in order to enrich the ration with individual food or biologically active substances and their complexes. In sports, they are used for various purposes, including improving performance, acceleration of recovery, maintaining health and preventing injuries. It is important to understand that dietary supplements are not medicines and are not intended for the treatment of diseases. Their task is to supplement the diet and provide the body with the necessary substances for optimal work in conditions of intense physical exertion.

1.1. Classification of dietary supplements for athletes

Bades for athletes can be classified according to several criteria:

• By composition:

  • Vitamins and minerals: vitamin D, vitamins of group B, vitamin C, calcium, magnesium, iron, zinc and others.
  • Amino acids: BCAA (leucine, isolacin, valin), glutamine, arginine, taurin, creatine.
  • Protein additives: serum protein, casein, soy protein, egg protein, plant proteins (pea, rice).
  • Plant extracts: ginseng extract, Eleutherococcus extract, Guarana extract, Rhodiola Rose -based extract, green tea extract.
  • Fatty acids: omega-3, omega-6, CLA (conjugated linoleic acid).
  • Probiotics and prebiotics: to maintain the health of the intestines and the immune system.
  • Other additives: creatine, carnitine, coenzyme Q10, beta-Alanin.

• By purpose:

  • To increase endurance: caffeine, creatine, beta-alanine, carnitine.
  • To increase strength and muscle mass: creatine, protein, BCAA, Arginine.
  • For recovery: glutamine, BCAA, protein.
  • To maintain the health of joints and ligaments: chondroitin, glucosamine, collagen.
  • To strengthen immunity: vitamin C, vitamin D, zinc, probiotics.
  • To reduce weight: L-carnitine, green tea extract, CLA.

1.2. The mechanisms of the action of dietary supplements

The mechanisms of the action of dietary supplements are diverse and depend on a specific substance. Some dietary supplements act directly on metabolism, increasing the energy potential of the body (for example, creatine). Others improve recovery after training, reducing muscle damage and inflammation (for example, BCAA, glutamine). Still others have antioxidant properties, protecting the cells from damage by free radicals (for example, vitamin C, vitamin E).

• Creatine: It increases the reserves of creatine phosphate in the muscles, which allows you to produce more energy during short, intense exercises. It also promotes muscle hydration and an increase in muscle mass.
• BCAA: They participate in protein synthesis, reduce muscle decay and accelerate recovery after training. They can also reduce fatigue during long exercises.
• Glutamine: Plays an important role in the immune system and muscle restoration. Reduces the level of cortisol (stress hormone) after training.
• Beta-Alanine: Increases the level of carnosine in the muscles that buffering lactic acid, delaying the occurrence of muscle fatigue.
• Caffeine: It stimulates the central nervous system, increases vigor, concentration and endurance.
• Omega-3 fatty acids: They have anti-inflammatory properties, improve the health of the cardiovascular system and joints.
• Vitamin D: He plays an important role in bone health, immune system and muscle function. Vitamin D deficiency is common among athletes, especially in the winter months.
• Iron: It is necessary to transfer oxygen in the blood. Iron deficiency can lead to fatigue, weakness and decrease in performance.

1.3. Normative regulation of dietary supplements

In most countries, including Russia, dietary supplements are regulated as food products, and not as drugs. This means that the requirements for their production and quality control are less strict than for drugs. In Russia, the turnover of dietary supplements is regulated by the Federal Law “On the quality and safety of food products” and other regulatory acts. It is important to pay attention to the availability of a certificate of state registration (SGR) on the package of Bad, which confirms its safety and compliance with the requirements of the law. However, the presence of SGR does not guarantee the effectiveness of the product.

Section 2: Review of the most popular dietary supplements for athletes and reviews about them

In this section, we consider the most popular dietary supplements used by athletes and analyze reviews about them. It is important to understand that the reviews are subjective and can vary depending on the individual characteristics of the body, dosage, training and nutrition mode.

2.1. Creatine

• Description: Creatine is a nitrogen -containing carboxylic acid, which is contained in the muscles and is involved in energy metabolism. It is one of the most studied and effective dietary supplements to increase strength and muscle mass.
• The mechanism of action: It increases the reserves of creatine phosphate in the muscles, which allows you to produce more energy during short, intense exercises. Also promotes muscle hydration.
• Output forms: Monohydrate creatine (the most common and studied form), creatine hydrochloride, creatine ethyl ether, creatine Malat.
• Dosage: It is usually recommended to start with a loading phase (20 g per day for 5-7 days), and then switch to a maintenance dose (3-5 g per day).
• Reviews:
  • Positive: Many athletes note an increase in strength, muscle mass and endurance when taking creatine. There is also an improvement in recovery after training.
  • Negative: Some users report side effects, such as bloating, water delay and muscle cramps. However, these effects are usually insignificant and pass on their own.
• Examples of reviews:
  • “Creatine monohydrate is a great thing! In a month, I gained 3 kg of muscle mass and significantly increased working weights in the bench press and squats.”
  • “At first there were small digestive problems, but then everything normalized. The force really increased.”
  • “I have not noticed any changes. Perhaps it is simply not suitable for me.”

2.2. BCAA (amino acids with an extensive chain)

• Description: BCAA is a complex of three essential amino acids: leucine, isolacin and valine. They play an important role in protein synthesis, muscle restoration and preventing muscle decay.
• The mechanism of action: They participate in protein synthesis, reduce muscle decay and accelerate recovery after training. They can also reduce fatigue during long exercises.
• Output forms: Powder, tablets, capsules, liquids.
• Dosage: It is usually recommended to take 5-10 g of BCAA before, during or after training.
• Reviews:
  • Positive: Many athletes note a decrease in muscle pain after training, acceleration of recovery and a decrease in muscle decay.
  • Negative: Some users do not notice significant changes when taking BCAA. The effectiveness of BCAA may depend on the diet and intensity of training.
• Examples of reviews:
  • “BCAA helps to recover greatly after hard workouts. The muscles are less pain the next day.”
  • “I accept BCAA during long cardiopolization. I noticed that I was less tired.”
  • “I did not feel any difference. Perhaps you need more protein in the diet.”

2.3. Protein

• Description: Protein is the main building material for muscles. Protein additives are used to increase protein consumption, especially after training, when the muscles need to be restored.
• The mechanism of action: It provides the body with amino acids necessary for the synthesis of protein and muscle growth.
• Output forms: Serum protein (quickly absorbed), casein (slowly absorbed), soy protein, egg protein, plant proteins (pea, rice).
• Dosage: It is usually recommended to take 20-40 g of protein after training or between meals.
• Reviews:
  • Positive: Many athletes note an increase in muscle mass, improvement of recovery and a decrease in appetite when taking protein.
  • Negative: Some users report problems with digestion (bloating, gas formation) when using a large amount of protein.
• Examples of reviews:
  • “Wheel protein is an excellent product for recruiting muscle mass. It is easily absorbed and has a pleasant taste.”
  • “I take casein at night so that the muscles are restored during sleep. It works fine.”
  • “Plant protein is a great alternative to vegetarians. The taste is a little specific, but you get used to it.”

2.4. Glutamine

• Description: Glutamine is an indispensable amino acid that plays an important role in the immune system, restoration of muscles and nitrogen metabolism.
• The mechanism of action: Supports the immune system, reduces the level of cortisol after training and helps to restore muscles.
• Output forms: Powder, capsules, tablets.
• Dosage: It is usually recommended to take 5-10 g of glutamine after training or before bedtime.
• Reviews:
  • Positive: Many athletes note a decrease in incidence, acceleration of recovery and a decrease in muscle pain when taking glutamine.
  • Negative: Some users do not notice significant changes when taking glutamine.
• Examples of reviews:
  • “Glutamine helps me get sick less often, especially during periods of intense training.”
  • “After severe training, I take glutamine so that the muscles are restored faster.”
  • “I have not noticed any difference. Perhaps my body is restored so well.”

2.5. Beta-alanine

• Description: Beta-Alanin is an indispensable amino acid that is involved in the synthesis of carnosine in the muscles. Carnosine buffering lactic acid, delaying muscle fatigue.
• The mechanism of action: Increases the level of carnosine in the muscles that buffering lactic acid, delaying the occurrence of muscle fatigue.
• Output forms: Powder, capsules, tablets.
• Dosage: It is usually recommended to take 2-5 g of beta-alanine per day, divided into several tricks.
• Reviews:
  • Positive: Many athletes note an increase in endurance, a decrease in muscle fatigue and improving the results in high -intensity exercises. Some users note a tingling sensation (paresthesia) after taking beta-alanine, which is a harmless side effect.
  • Negative: Some users do not notice significant changes when taking beta-alanine.
• Examples of reviews:
  • “Beta-Alanin helps great in endurance training. I can train longer and more intense.”
  • “At first it was a little unusual due to tingling, but then I got used to it. I noticed that I was less tired during training.”
  • “I did not feel any difference. Perhaps you need a big dosage.”

2.6. Caffeine

• Description: Caffeine is a stimulator of the central nervous system that increases vigor, concentration and endurance.
• The mechanism of action: It stimulates the central nervous system, increases vigor, concentration and endurance.
• Output forms: Caffeine in tablets, capsules, powder, and also contained in coffee, tea and energy drinks.
• Dosage: It is usually recommended to take 100-300 mg of caffeine 30-60 minutes before training.
• Reviews:
  • Positive: Many athletes note an increase in vigor, concentration, endurance and a decrease in the feeling of fatigue when taking caffeine.
  • Negative: Some users report side effects, such as insomnia, anxiety, rapid heartbeat and stomach disorder. Regular use of caffeine can lead to the development of tolerance, which reduces its effectiveness.
• Examples of reviews:
  • “Caffeine is an excellent stimulant before training. It helps me concentrate and give up the full.”
  • “I accept caffeine before the competition. I noticed that I am better.”
  • “After caffeine I sleep badly. You need to be careful with a dosage.”

2.7. Omega-3 fatty acids

• Description: Omega-3 fatty acids are polyunsaturated fatty acids that are necessary for the health of the cardiovascular system, brain and joints.
• The mechanism of action: They have anti-inflammatory properties, improve the health of the cardiovascular system and joints.
• Output forms: Capsules, liquids, fish oil.
• Dosage: It is usually recommended to take 1-3 g of omega-3 fatty acids per day.
• Reviews:
  • Positive: Many athletes note the improvement of joint health, a decrease in inflammation and improve overall well-being when taking omega-3 fatty acids.
  • Negative: Some users do not notice significant changes when taking omega-3 fatty acids.
• Examples of reviews:
  • “Omega-3 helps with joint pain. I can train without discomfort.”
  • “I accept Omega-3 to maintain heart health. I feel good.”
  • “I have not noticed any difference. Perhaps you need to take longer.”

2.8. Vitamin D.

• Description: Vitamin D is a fat -soluble vitamin that is necessary for the health of bones, immune system and muscle function.
• The mechanism of action: He plays an important role in bone health, immune system and muscle function. Vitamin D deficiency is common among athletes, especially in the winter months.
• Output forms: Capsules, tablets, liquids.
• Dosage: The dosage of vitamin D depends on the level of vitamin D in the blood and can vary from 1000 to 5000 IU per day.
• Reviews:
  • Positive: Many athletes note an improvement in overall well -being, a decrease in incidence and improvement of muscle function when taking vitamin D.
  • Negative: An overdose of vitamin D can lead to hypercalcemia and other side effects.
• Examples of reviews:
  • “Vitamin D helps me feel more energetic and less likely to get sick.”
  • “After taking vitamin D, the condition of bones and joints improved.”
  • “It is important not to exceed the recommended dosage. Too much vitamin D can be harmful.”

2.9. Iron

• Description: Iron is a mineral that is necessary for the transfer of oxygen in the blood.
• The mechanism of action: It is necessary to transfer oxygen in the blood. Iron deficiency can lead to fatigue, weakness and decrease in performance.
• Output forms: Tablets, capsules, liquids.
• Dosage: The dosage of iron depends on the level of iron in the blood and can vary from 10 to 100 mg per day.
• Reviews:
  • Positive: Many athletes note an improvement in energy, a decrease in fatigue and an increase in endurance when taking iron.
  • Negative: Iron intake can cause side effects, such as constipation, nausea and abdominal pain.
• Examples of reviews:
  • “After taking iron, I feel much more energetic. Fatigue is gone.”
  • “It is important to monitor the level of iron in the blood. Iron deficiency can greatly affect productivity.”
  • “Impress caused a constipation. It is necessary to take with caution.”

2.10. L-carnitin

• Description: L-carnitine is an amino acid that is involved in the transport of fatty acids in mitochondria, where they are used for energy production.
• The mechanism of action: Participates in the transport of fatty acids in mitochondria, where they are used to produce energy.
• Output forms: Capsules, tablets, liquids.
• Dosage: It is usually recommended to take 500-2000 mg L-carnitine per day.
• Reviews:
  • Positive: Some athletes note an increase in endurance and weight loss when taking L-carnitine.
  • Negative: Many users do not notice significant changes when taking L-carnitine.
• Examples of reviews:
  • “L-carnitine helps me burn fat during training.”
  • “I did not notice any difference. Perhaps you need to combine with proper nutrition and training.”

Section 3: Scientific research and the results of the use of dietary supplements in sports

Despite the popularity of dietary supplements among athletes, it is important to rely on scientific data when evaluating their effectiveness and safety. In this section, we will consider the results of studies about the use of the most common dietary supplements in sports.

3.1. Creatine: Scientific data

Creatine is one of the most studied dietary supplements in sports. Numerous studies have confirmed its effectiveness in increasing strength, muscle mass and endurance.

• Strength and muscle mass: Research meta-analyzes have shown that creative intake significantly increases the strength and muscle mass of athletes engaged in power sports (Rawson & Volek, 2003). Creatine helps to increase the synthesis of protein and muscle hydration, which leads to an increase in muscle tissue.
• Endurance: Creatine can also improve endurance in high -intensity exercises such as sprint and swimming (Branch, 2003). It helps to maintain the level of ATP (adenosine triphosphate) in the muscles, which provides energy for short, intense efforts.
• Safety: Creatine is considered safe for most people, subject to the recommended dosages. However, some users may have side effects, such as bloating and water delay.

3.2. BCAA: Scientific data

The effectiveness of BCAA in sports is the subject of discussions. Some studies confirm their positive effect on muscle restoration and decreasing muscle decay, while others do not reveal significant advantages.

• Muscle restoration: BCAA can reduce muscle pain after training and accelerate recovery (Blomstrand, 2006). They contribute to the synthesis of protein and reduce muscle decay caused by physical exertion.
• Muscle decay: BCAA can prevent muscle decay during long and intense training (Shimomura et al., 2006). They serve as a source of energy for muscles and can reduce the level of cortisol (stress hormone).
• Efficiency: The effectiveness of BCAA may depend on the diet and intensity of training. Athletes who use a sufficient amount of protein in the diet may not get significant advantages from taking BCAA.

3.3. Protein: scientific data

Protein is an important nutrient for athletes, and its role in the growth and restoration of muscles is scientifically substantiated.

• Muscle growth: Protein additives contribute to an increase in muscle mass and strength, especially when combined with strength training (Phillips, 2012). They provide the body with amino acids necessary for protein synthesis.
• Muscle restoration: Protein accelerates muscle recovery after training, reducing muscle damage and inflammation (Reidy et al., 2017). Reception of protein after training helps restore glycogen reserves in the muscles and reduce muscle pain.
• Type of protein: Different types of protein (serum, casein, soy) have a different speed of assimilation and amino acid composition. Serum protein is quickly absorbed and ideal for reception after training, while casein is slowly absorbed and can be useful for reception at night.

3.4. Glutamine: scientific data

Glutamine plays an important role in the immune system and muscle restoration, but scientific data on its effectiveness in sports are contradictory.

• Immune system: Glutamine supports the immune system, especially during periods of intense training (Walsh et al., 1998). It is the main source of energy for immune cells and can reduce the risk of incidence.
• Muscle restoration: Some studies show that glutamine can accelerate muscle restoration and reduce muscle pain after training (Hume et al., 2015). However, other studies do not reveal significant advantages.
• Efficiency: The effectiveness of glutamine may depend on the health status and intensity of training. Athletes with a weakened immune system can get more advantages from taking glutamine.

3.5. Beta-Alanin: Scientific data

Beta-Alanin is an effective dietary supplement to increase endurance in high-intensity exercises.

• Endurance: Beta-Alanin increases the level of carnosine in the muscles, which buffering lactic acid and delays the onset of muscle fatigue (Harris et al., 2006). Studies have shown that the intake of beta-alanine improves the results in sprint, swimming and other high-intensity exercises.
• Muscle fatigue: Beta-Alanin reduces muscle fatigue and increases time to exhaustion in high-intensity exercises (Sale et al., 2010). It allows you to train longer and more intense.
• Safety: Beta-Alanin is considered safe for most people, subject to the recommended dosages. However, some users may have a tingling sensation (paresthesia) after taking beta-alanine, which is a harmless side effect.

3.6. Caffeine: Scientific data

Caffeine is an effective stimulant for increasing vitality, concentration and endurance in sports.

• Vigor and concentration: Caffeine stimulates the central nervous system, increases vigor, concentration and improves cognitive functions (Goldstein et al., 2010). It can increase attention and improve decision -making during training and competitions.
• Endurance: Caffeine increases endurance in aerobic exercises such as running and cycling (Ganio et al., 2009). It reduces the feeling of fatigue and allows you to train longer and more intense.
• Side effects: Caffeine can cause side effects, such as insomnia, anxiety, rapid heartbeat and stomach disorder. It is important to use caffeine in moderate doses and take into account individual sensitivity.

3.7. Omega-3 fatty acids: scientific data

Omega-3 fatty acids have anti-inflammatory properties and can be useful for the health of the cardiovascular system and joints in athletes.

• Inflammation: Omega-3 fatty acids reduce inflammation in the body caused by physical activity (Simopoulos, 2002). They can reduce muscle pain and accelerate recovery after training.
• Joint health: Omega-3 fatty acids support joint health and can reduce the risk of arthritis (Cleland et al., 2003). They improve the lubrication of the joints and reduce inflammation in the articular tissues.
• Cardiovascular system: Omega-3 fatty acids improve the health of the cardiovascular system, reduce the level of triglycerides in the blood and improve the function of the endothelium (Kris-Techerton et al., 2002).

3.8. Vitamin D: Scientific data

Vitamin D plays an important role in bone health, immune system and muscle function in athletes.

• Bone health: Vitamin D is necessary for the absorption of calcium and maintaining bone health (Holick, 2007). Vitamin D deficiency can lead to osteoporosis and increase the risk of fractures.
• Immune system: Vitamin D supports the immune system and can reduce the risk of incidence (Aranow, 2011). It regulates the function of immune cells and helps to fight infections.
• Muscle function: Vitamin D plays an important role in muscle function and can improve strength and endurance (CEGLIA, 2008). Vitamin D deficiency can lead to muscle weakness and pain.

3.9. Iron: Scientific data

Iron is necessary for the transfer of oxygen in the blood and maintaining energy in athletes.

• Oxygen transfer: Iron is a component of hemoglobin, which transfers oxygen from lungs to tissues (Beard, 2001). Iron deficiency can lead to anemia and a decrease in productivity.
• Energy: Iron is involved in the production of energy in cells (Powers et al., 2003). Iron deficiency can cause fatigue, weakness and decrease in endurance.
• The risk of deficiency: Athletes, especially women and vegetarians, are at risk of iron deficiency. It is important to monitor the level of iron in the blood and take iron additives if necessary.

3.10. L-carnitine: scientific data

The effectiveness of L-carnitine in sports is the subject of discussions. Some studies show that it can improve endurance and burn fat, while others do not reveal significant advantages.

• Endurance: L-carnitine can improve endurance in aerobic exercises (BRASS, 2000). It helps to transport fatty acids to mitochondria, where they are used to produce energy.
• Fat burning: L-carnitine can contribute to fat burning (Villani et al., 2000). It helps to transport fatty acids to mitochondria, where they oxidize and turn into energy.
• Efficiency: The effectiveness of L-carnitine can depend on the diet and intensity of training. Athletes who adhere to a high fat diet can get more advantages from taking L-carnitine.

Section 4: Practical recommendations for the use of dietary supplements for athletes

The use of dietary supplements should be justified and based on individual needs, goals and characteristics of the body. In this section, we will consider practical recommendations for the use of dietary supplements for athletes.

4.1. Assessment of individual needs

Before taking dietary supplements, it is necessary to evaluate your individual needs. Consider the following factors:

• Sport: Different sports impose different requirements for the body. For example, athletes involved in power sports need more protein and creatine, while athletes involved in endurance sports need more carbohydrates and electrolytes.
• Training intensity: The intensity of training affects the need for nutrients. The more intense training, the greater the need for protein, carbohydrates, vitamins and minerals.
• Diet: Evaluate your diet. If you do not get enough nutrients from food, then dietary supplements can help to make up for the deficit.
• Health status: Consider your health status. Some dietary supplements can be contraindicated in certain diseases.

4.2. Consultation with a specialist

Before taking the dietary supplement, it is recommended to consult with a sports doctor, nutritionist or coach. A specialist will help evaluate your individual needs, choose the optimal complex of dietary supplements and develop a reception program.

4.3. The choice of quality products

When choosing dietary supplements, you need to pay attention to the quality of products. Choose dietary supplements from well -known manufacturers who have a good reputation and undergo quality control. Make sure that the packaging has a certificate of state registration (SGR).

4.4. Compliance with recommended dosages

Follow the recommended dosages indicated on the pack of dietary supplements. Do not exceed the recommended dosage, as this can lead to side effects. Start with small doses and gradually increase them to evaluate your tolerance.

4.5. Correct admission time

The time of receiving dietary supplements can affect their effectiveness. Some dietary supplements are best taken before training, others after training, and others are between meals. Follow the recommendations of a specialist or manufacturer.

4.6. Combination with proper nutrition and training

Bades should be used in combination with proper nutrition and training. They are not a replacement for good nutrition and regular training. Bades are an addition to a healthy lifestyle that helps to achieve the best results.

4.7. Evaluation of effectiveness

Evaluate the effectiveness of dietary supplements. Keep a training diary and nutrition to track your results. If you do not notice significant changes when receiving a dietary supplement, then perhaps it does not suit you, or you accept it incorrectly.

4.8. Possible side effects

Be attentive to possible side effects. If you notice any side effects when taking a dietary supplement, stop taking it and consult a specialist.

4.9. Doping control

If you participate in competitions, make sure that the dietary supplements that you accept do not contain prohibited substances. Check the list of prohibited substances of the World Anti -Doping Agency (WADA).

4.10. Cycling the reception of dietary supplements

Some dietary supplements are recommended to take cyclically to avoid the development of then