Bad for athletes: Do they help to achieve results?

Bad for athletes: Do they help to achieve results?

Content:

I. Fundamentals of sports nutrition and the role of dietary supplements

• 1. 1 food as the foundation of sports achievements
• 1. 2 What is dietary supplements and their place in a sports diet?
• 1. 3 legislation on dietary supplements in Russia: regulation and control
• 1. 4 Classification of dietary supplements for athletes: main categories

II. Key categories of dietary supplements for athletes and their action

• 2. 1 proteins: building material for muscles
  • 2. 1. 1 serum protein: types, advantages and disadvantages
  • 2. 1. 2 Kazin: Features of assimilation and application
  • 2. 1. 3 plant proteins: an alternative for vegetarians and vegans
  • 2. 1. 4 Selection of protein: Factors that should be taken into account
• 2. 2 amino acids: acceleration of the restoration and growth of muscles
  • 2. 2. 1 BCAA (leucine, isolecin, valin): mechanism of action and effectiveness
  • 2. 2. 2 glutamine: impact on immunity and restoration
  • 2. 2. 3 Arginine: Improving blood flow and pamping
  • 2. 2. 4 Creatine: Increase in strength and endurance
• 2. 3 Gainers: Source of Calories and Carbohydrates
  • 2. 3. 1 Heiner composition: carbohydrates, proteins and fats
  • 2. 3. 2 to whom and when is Hener useful?
  • 2. 3. 3 risks and side effects of geners
• 2. 4 Vitamins and minerals: maintaining health and optimization of metabolism
  • 2. 4. 1 B vitamins B: role in energy exchange
  • 2. 4. 2 vitamin D: effect on bones, immunity and muscles
  • 2. 4. 3 vitamin C: antioxidant protection and restoration
  • 2. 4. 4 minerals (calcium, magnesium, zinc, iron): importance to the health of bones, muscles and nervous system
• 2. 5 fat burners: myths and reality
  • 2. 5. 1 thermogenics: the mechanism of action and potential risks
  • 2. 5. 2 L-carnitine: fatty acid transport and its effectiveness
  • 2. 5. 3 Carbohydrates and fat blockers: the expediency of use
• 2. 6 drugs for joints and ligaments: prevention of injuries and restoration
  • 2. 6. 1 chondroitin and glucosamine: building blocks of cartilage fabric
  • 2. 6. 2 collagen: Support for elasticity of ligaments and tendons
  • 2. 6. 3 MSM (methyl sulfonylmetatan): anti -inflammatory action and improvement of joint mobility

III. Scientific research and evidence -based database of dietary supplements

• 3. 1 Critical analysis of research: methodology, sample and results
• 3. 2 meta analyzes and systematic reviews: generalization of scientific data
• 3. 3 placebo-controlled research: identification of the real dietary supplement effect
• 3. 4 Independent research and quality testing of dietary supplements

IV. Practical recommendations for the use of dietary supplements for athletes

• 4. 1 Definition of goals and objectives: Choosing dietary supplements in accordance with the needs
• 4. 2 Dosage and reception mode: optimization of results and minimization of risks
• 4. 3 combination of dietary supplements with food and training: synergistic effect
• 4. 4 individual approach: taking into account the characteristics of the body and health status
• 4. 5 Consultation with a specialist: doctor, nutritionist, sports coach

V. The risks and side effects of the use of dietary supplements

• 5. 1 Poor product and falsifications: how to avoid fakes
• 5. 2 Side effects and contraindications: allergic reactions, gastrointestinal problems, effect on the cardiovascular system
• 5. 3 interaction with drugs: potential risks
• 5. 4 doping and dietary supplements: compliance with anti -doping rules

VI. Dietary supplement for various sports

• 6. 1 dietary supplement for power sports (bodybuilding, powerlifting, heavy athletics): emphasis on muscle growth and increase in force
• 6. 2 dietary supplements for sporting endurance (running, swimming, cycling): optimization of energy exchange and recovery
• 6. 3 dietary supplement for game sports (football, basketball, volleyball): improvement of speed, reaction and endurance
• 6. 4 dietary supplements for martial arts (boxing, struggle, judo): increasing strength, speed and restoration after injuries

VII. Alternative approaches to sports nutrition

• 7. 1 natural products: a full diet as the basis of sports achievements
• 7. 2 personalized nutrition: taking into account genetic characteristics and metabolism
• 7. 3 plant diets in sports: advantages and disadvantages

VIII. Future dietary supplement for athletes: new developments and prospects

• 8. 1 genomic and personalized dietary supplements: taking into account individual genetic characteristics
• 8. 2 new sources of protein: insects, algae and artificial meat
• 8. 3 nanotechnology in sports nutrition: improving the digestibility and effectiveness of dietary supplements

I. Fundamentals of sports nutrition and the role of dietary supplements

1. 1 Food as the foundation of sports achievements

It is impossible to overestimate the role of nutrition in achieving sports results. Regardless of the sport, the level of training and goals, properly balanced and adequate nutrition is a cornerstone of success. Nutrition provides the body with energy for training and competitions, building materials for the restoration and growth of tissues, as well as the necessary trace elements to maintain the optimal functioning of all body systems. Insufficient or malnutrition can lead to a decrease in performance, an increased risk of injuries, slowed down and, ultimately, to a lack of progress.

The optimal sports nutrition should take into account the following factors:

• Calorie content: Compliance with the needs of the body in energy, depending on the intensity and duration of training.
• Macronutrients (proteins, fats, carbohydrates): A balanced ratio that provides building materials for muscles (proteins), energy (carbohydrates) and hormonal regulation (fats).
• Micronutrients (vitamins and minerals): Sufficient intake to maintain immunity, metabolism and functioning of the nervous system.
• Hydration: Adequate fluid intake to maintain optimal performance and thermoregulation.
• Eating time: The correct distribution of meals during the day to provide the body with energy before, during and after training.

Sports nutrition is not only about what is, but also when and how to do it. Nutrition optimization requires an individual approach taking into account the characteristics of the body, the sport, the intensity of training and the purpose of the athlete.

1. 2 What is dietary supplements and their place in a sports diet?

Biologically active food additives (dietary supplements) are concentrates of natural or identical to natural biologically active substances, designed for direct intake or introduction into food products in order to enrich the diet with individual food or biologically active substances and their complexes, as well as to maintain normal and restoration of impaired health.

Bades are not drugs and are not intended for the treatment of diseases. They are designed to supplement the diet, providing the body with additional nutrients, which can not be sufficiently obtained from ordinary food, especially in conditions of increased physical exertion.

In the sports diet, dietary supplements can play auxiliary role, helping:

• Increase performance: Some dietary supplements, such as creatine and caffeine, can improve strength, endurance and concentration.
• Accelerate recovery: Amino acids, proteins and antioxidants can help restore muscles after training and reduce inflammation.
• Support for health: Vitamins and minerals can help maintain immunity, bone health and optimal functioning of all body systems.
• Fill the deficiency of nutrients: In conditions of intensive training, the need for certain nutrients can be increased, and dietary supplements can help replenish this deficit.

It is important to understand that dietary supplements are not a replacement for good nutrition. They should be used as an addition to a balanced diet and training plan, and not instead of them. Before taking any dietary supplements, you need to consult a doctor or a sports nutritionist in order to make sure their safety and expediency.

1. 3 Bad legislation in Russia: regulation and control

The production and turnover of dietary supplements in Russia is regulated by the Federal Law of 02.01.2000 N 29-ФЗ “On the quality and safety of food products” and a number of other regulatory acts, including:

• Technical Regulation of the Customs Union TR TS 021/2011 “On food safety”
• Technical Regulation of the Customs Union TR TS 022/2011 “Food products in terms of its marking”
• SanPiN 2.3.2.1290-03 “Hygienic requirements for the organization of production and turnover of biologically active additives to food (BAD)”

These regulatory acts establish safety requirements, quality, labeling and registration of dietary supplements. All dietary supplements produced or imported into Russia are subject to mandatory state registration in Rospotrebnadzor. Registration includes an examination of documentation confirming the safety and effectiveness of dietary supplements, as well as monitoring the compliance of products with the established requirements.

The marking of dietary supplements should contain the following information:

• Name of dietary supplements
• Composition
• Information about food and energy value
• Recommendations for use
• Contraindications
• Best before date
• Storage conditions
• Name and location of the manufacturer

Rospotrebnadzor monitors compliance with the requirements of legislation in the field of production and turnover of dietary supplements, including conducting inspections of enterprises, selecting products for laboratory tests and takes measures to prevent violations.

Despite the existing regulatory system, poor-quality and falsified products are still found on the dietary supplement market. Therefore, it is important to purchase dietary supplements only in proven places (pharmacies, specialized sports nutrition stores) and carefully study the labeling of products.

1. 4 Classification of dietary supplements for athletes: main categories

Bades for athletes can be classified according to various criteria, including the composition, purpose and form of release. The most common is the classification in composition and main action:

• Proteins (protein additives): Designed to provide the body with a building material for muscle growth and restoration. These include serum protein, casein, soy protein, etc.
• Amino acids: They are building proteins and play an important role in the processes of restoration and muscle growth. These include BCAA (leicin, isolacin, valin), glutamine, arginine, etc.
• Gainers: They contain a large amount of carbohydrates and proteins and are designed to increase the calorie content of the diet and a set of body weight.
• Vitamins and minerals: It is necessary to maintain the health and optimal functioning of all body systems. These include B vitamins, vitamin D, vitamin C, calcium, magnesium, zinc, iron, etc.
• Fathers: Designed to accelerate fat burning and reducing body weight. These include thermogenics, L-carnitine, carbohydrates and fat blockers.
• Drugs for joints and ligaments: Designed to strengthen and restore joints and ligaments, as well as for the prevention of injuries. These include chondroitin and glucosamine, collagen, MSM (methyl sulfonylmetatan).
• Creatine: Increases the strength and endurance of muscles, improves anaerobic performance.
• Preventive complexes: Contain a mixture of ingredients intended to increase energy, concentration and endurance during training.
• Energy: Contain caffeine or other stimulants and are designed to increase energy and concentration.

This classification is general and not exhaustive. There are other types of dietary supplements that can be useful for athletes, depending on their goals and needs.

II. Key categories of dietary supplements for athletes and their action

2. 1 proteins: building material for muscles

Protein, or protein, is one of the three main macronutrients, along with carbohydrates and fats. It plays a key role in the body, especially in the process of constructing and restoring tissues, in particular, muscle tissue. For athletes, the need for protein is much higher than for people leading a sedentary lifestyle, since intense training leads to the destruction of muscle fibers, which must be restored and strengthened. Protein performs the following basic functions in the athlete’s body:

• Construction and restoration of muscles: Protein is the main building material for muscle tissue. It is used to restore damaged muscle fibers after training and for the growth of new muscle cells.
• Production of hormones and enzymes: Protein is involved in the synthesis of hormones that regulate various processes in the body, including growth, metabolism and immunity. It is also necessary for the production of enzymes that catalyze biochemical reactions in the body.
• Transport of nutrients: Some proteins perform a transport function by transferring nutrients, such as oxygen and fats throughout the body.
• Maintaining immunity: Antibodies that protect the body from infections are proteins.
• Energy source: In the case of a deficiency of carbohydrates and fats, the body can use protein as a source of energy.

There are various types of protein additives, each of which has its own characteristics, advantages and disadvantages.

2. 1. 1 Seerly protein: types, advantages and disadvantages

Serum protein is one of the most popular types of protein additives among athletes. It is obtained from the milk serum, which is formed in the production of cheese. Serum protein is characterized by a high speed of assimilation and a rich amino acid composition, which makes it ideal for administration after training, when the body needs rapid recovery.

There are several types of serum protein:

• Wastein serum concentrate (WPC): Contains from 70 to 80% protein, as well as a small amount of fat and carbohydrates (lactose). It is the most affordable type of serum protein.
• Wastein protein isolate (WPI): It contains more than 90% of the protein and practically does not contain fats and carbohydrates. Suitable for people with lactose intolerance.
• Hydrolysis of serum protein (WPH): It is a serum protein previously split into peptides, which provides an even higher speed of assimilation. It is often used for medical purposes and to nutrition of newborns.

Advantages of serum protein:

• High speed of assimilation: It quickly enters the muscles and provides them with amino acids for recovery and growth.
• Rich amino acid composition: Contains all the necessary amino acids, including BCAA (leucine, isolacin, valin), which play an important role in the synthesis of muscle protein.
• Ease of use: It is easily mixed with water or milk and has a pleasant taste.
• A variety of tastes: Available in a wide range of tastes.

Disadvantages of serum protein:

• Can cause discomfort in the digestive tract: In some people, bloating, gas formation or diarrhea can cause, especially when using a serum protein concentrate.
• Contains lactose: The concentrate of serum protein contains lactose, so it is not suitable for people with lactose intolerance.
• Relatively high price: The isolates and hydrolyzate of serum protein are more expensive than concentrate.

2. 1. 2 Casein: Features of assimilation and application

Casein is another type of protein obtained from milk. Unlike serum protein, casein is absorbed slowly, providing the body with amino acids for a long time (up to 6-8 hours). This makes it ideal for reception before bedtime to prevent the destruction of muscle tissue during sleep.

There are two main types of casein:

• Micellar casein: The most common form of casein, which is absorbed slowly and evenly.
• Calcium casein: The cheaper form of casein, which is absorbed a little faster than micellar casein.

Casein advantages:

• Slow assimilation: It provides the body with amino acids for a long time, preventing the destruction of muscle tissue.
• Feeling of satiety: The slow assimilation of casein contributes to a feeling of satiety, which can be useful when losing weight.
• Rich amino acid composition: Contains all the necessary amino acids.

Casein disadvantages:

• Slow assimilation: Not suitable for reception after training, when it is necessary to quickly restore muscles.
• Can cause discomfort in the digestive tract: In some people, bloating or constipation can cause bloating.
• Not the most pleasant taste: Some people consider the taste of casein less pleasant than the taste of serum protein.

2. 1. 3 Plant proteins: an alternative for vegetarians and vegans

Plant proteins are an excellent alternative to vegetarians, vegans and people with intolerance to dairy products. There are many different sources of plant protein, including:

• Soy protein: Contains all the necessary amino acids and is one of the most popular types of plant protein.
• Pea protein: A good source of amino acids, especially Lizin and Arginine.
• Rice protein: Easily absorbed and well tolerated.
• Hemp protein: Contains all the necessary amino acids, as well as fiber and omega-3 fatty acids.
• Chia seed protein: Contains all the necessary amino acids, as well as fiber and antioxidants.

Advantages of plant proteins:

• Suitable for vegetarians and vegans: Do not contain animal products.
• Do not contain lactose: Suitable for people with lactose intolerance.
• Rich in fiber: They contain fiber, which contributes to healthy digestion.
• Contain antioxidants: Some plant proteins contain antioxidants that protect the cells from damage.

Disadvantages of plant proteins:

• Infantry amino acid composition: Some plant proteins do not contain all the necessary amino acids in sufficient quantities. However, this problem can be solved by combining various sources of plant protein.
• They may have a specific taste: Some people consider the taste of plant proteins less pleasant than the taste of animal proteins.
• Can be more expensive: Some plant proteins are more expensive than animal proteins.

2. 1. 4 Choice of protein: factors that should be taken into account

When choosing a protein additive, the following factors should be taken into account:

• Goals: If your goal is quick recovery after training, then the best choice would be serum protein. If you need a slow and prolonged receipt of amino acids, it is better to choose casein. If you are a vegetarian or vegan, then plant proteins will suit you.
• Composition: Carefully study the composition of the protein additive and choose products with a high protein content and the minimum amount of fat and carbohydrates.
• Amino acid profile: Make sure that the protein supplement contains all the necessary amino acids, especially the BCAA.
• Tolerance: If you have lactose intolerance or other food allergies, choose protein additives that do not contain these ingredients.
• Taste: Choose protein additives with a pleasant taste so that it is easy and pleasant to you to use them.
• Price: The price of protein additives can vary depending on the type of protein, brand and composition. Choose products that correspond to your budget.
• Reviews: Read other people’s reviews about protein additives to learn about their effectiveness and safety.
• Consultation with a specialist: Before taking any protein additives, consult a doctor or a sports nutritionist to make sure their safety and expediency.

2. 2 amino acids: acceleration of restoration and muscle growth

Amino acids are organic compounds that are building proteins. They play an important role in various processes in the body, including muscle protein synthesis, tissue restoration, production of hormones and enzymes, as well as maintaining immunity. There are 20 main amino acids that are necessary for the normal functioning of the body. 9 of them are indispensable, that is, the body cannot synthesize them independently and should receive them with food. The remaining 11 amino acids are replaceable, that is, the body can synthesize them from other amino acids.

Amino acids are especially important for athletes, since they play a key role in the restoration and growth of muscle tissue after training. Some amino acids, such as BCAA (leucine, isolacin, valin), glutamine and arginine, are particularly popular among athletes due to their specific properties and proven effectiveness.

2. 2. 1 BCAA (leucine, isolacin, valin): mechanism of action and effectiveness

BCAA (Branced-Chain Amino Acids) is a complex of three essential amino acids: leucine, isolacin and valine. They make up about 35% of amino acids contained in the muscles and play an important role in the synthesis of muscle protein, tissue restoration and energy metabolism.

BCAA mechanism:

• Stimulation of muscle protein synthesis: Leucin is a key amino acid that activates MTOR (Mammalian Target of Rapamycin) – an enzyme that regulates muscle protein synthesis.
• Reducing the destruction of muscle protein: BCAA can help reduce the destruction of muscle protein during training and during recovery.
• Reducing muscle pain: BCAA can help reduce muscle pain after training.
• Improving energy metabolism: BCAA can be used as a source of energy during training, especially with prolonged and intense loads.
• Reduced fatigue: BCAA can help reduce fatigue and improve endurance during training.

BCAA’s effectiveness:

Numerous studies have shown that BCAA can be useful for athletes involved in various sports. In particular, BCAA can:

• Increase muscle mass: Reception of BCAA can help increase muscle mass, especially in combination with strength training and sufficient protein consumption.
• Reduce muscle pain: BCAA can help reduce muscle soreness after training, which allows athletes to recover faster and train more intensively.
• Improve endurance: BCAA can help improve endurance during training, especially with prolonged and intense loads.
• Save muscle mass during weight loss: BCAA can help maintain muscle mass during weight loss, when the body is in a state of calorie deficiency.

The recommended BCAA dosage is 5-20 grams per day, depending on the intensity of training and the goals of the athlete. BCAA can be taken before, during or after training.

2. 2. 2 Glutamin: influence on immunity and restoration

Glutamine is a replaceable amino acid that plays an important role in various processes in the body, including maintaining immunity, tissue restoration, energy metabolism and intestinal health. Glutamine is the most common amino acid in the blood and muscles.

The influence of glutamine on immunity:

Glutamine is an important source of energy for immune cells, such as lymphocytes and macrophages. Intensive training can lead to a decrease in blood glutamine, which can weaken the immune system and increase the risk of diseases. The intake of glutamine can help maintain the athlete’s immunity and reduce the risk of diseases.

The effect of glutamine on recovery:

Glutamine plays an important role in restoring tissues after training. It is involved in the synthesis of muscle protein, the restoration of glycogen (energy supply in the muscles) and healing of wounds. The intake of glutamine can help accelerate recovery after training and reduce muscle pain.

Other beneficial properties of glutamine:

• Maintaining intestinal health: Glutamine is an important source of energy for intestinal cells and helps maintain its integrity.
• Improving energy metabolism: Glutamine can be used as a source of energy during training.
• Reducing the craving for sweets: Glutamine can help reduce craving for sweets.

The recommended dosage of glutamine is 5-15 grams per day, depending on the intensity of training and the goals of the athlete. Glutamine can be taken before, during or after training.

2. 2. 3 Arginine: Improving blood flow and pamping

Arginine is a conditionally indispensable amino acid that plays an important role in various processes in the body, including synthesis of nitrogen oxide (No), improving blood flow, stimulation of muscle tissue growth and maintaining immunity.

The influence of Arginine on blood flow and pumping:

Arginine is the predecessor of nitrogen oxide (No) – molecules that expands blood vessels and improves blood flow. Improving blood flow contributes to better nutrition of muscles with oxygen and nutrients, which can lead to an increase in strength, endurance and pumping (a feeling of muscle swelling during training).

Other useful properties of Arginine:

• Stimulation of muscle tissue growth: Arginine can stimulate the production of growth hormone, which contributes to the growth of muscle tissue.
• Maintaining immunity: Arginine plays an important role in maintaining immunity.
• Improving erectile function: Arginine can improve erectile function due to improving blood flow.

The recommended dosage of Arginine is 3-6 grams per day, divided into several tricks. Arginine should be taken 30-60 minutes before training.

2. 2. 4 Creatine: increased strength and endurance

Creatine is a nitrogen -containing carbon acid that plays an important role in energy metabolism in the muscles. Creatine is mainly contained in the muscles and brain. It is involved in the regeneration of ATP (adenosine triphosphate) – the main molecule that provides energy for muscle contractions.

Mechanism Actions Creatine:

Creatine increases the reserves of creatine phosphate in the muscles. Creatine phosphate is used to quickly restore ATP during intense physical exertion. An increase in the reserves of creatine phosphate allows the muscles to work longer and more intense, which leads to an increase in strength, endurance and muscle growth.

Effectiveness of creatine:

Numerous studies have shown that creatine is an effective addition for increasing strength, endurance and muscle mass. Creatine is especially useful for athletes involved in power sports, such as bodybuilding, powerlifting and heavy athletics.

Types of creatine:

There are several types of creatine, including:

• Creatine Monogidrate: The most common and studied form of creatine. It is effective and affordable.
• Creatine Ethyl ether: It is believed that creatine ethyl ether is better absorbed than creatine monohydrate. However, studies did not confirm this statement.
• Creatine hydrochlori: It is believed that creatine hydrochloride dissolves better than creatine monohydrate, and can cause less side effects.
• Creatine Malat: Combination of creatine and apple acid. It is believed that creatine Malat is better absorbed and provides more energy.

Mode accepts creatine:

There are two main regimes for taking creatine:

• Loading phase: Reception of 20 grams of creatine per day for 5-7 days, divided into several tricks. Then switch to a supporting dose of 3-5 grams per day.
• Without a loading phase: Reception of 3-5 grams of creatine per day from the very beginning.

Both reception modes are effective. The loading phase allows you to quickly increase creatine reserves in the muscles, but can cause more side effects.

Side effects of creatine:

The most common side effect of creatine is fluid retention in the body, which can lead to weight gain. In rare cases, creatine can cause gastrointestinal problems, such as bloating or diarrhea.

2. 3 Gainers: Source of calories and carbohydrates

Geiner is a food supplement designed to increase the calorie content of the diet and a set of body weight. Gainers usually contain a large amount of carbohydrates, proteins and fats, as well as vitamins and minerals. They are often used by athletes who experience difficulties with a weight gain due to a high level of metabolism or intense training.

2. 3. 1 Heiner composition: carbohydrates, proteins and fats

The composition of the genener can vary depending on the manufacturer and the target audience. However, most geners contain the following main components:

• Carbohydrates: Carbohydrates are the main source of calories in the Heiner. They can be simple (for example, glucose, fructose) or complex (for example, Maltodecstrin, starch). Complex carbohydrates are absorbed more slowly and provide