Bad for athletes: what additives are needed for women’s health

Bad for athletes: what additives are needed for women’s health

Hormonal balance and sports results: key interconnection

Sports achievements in women are closely related to the maintenance of hormonal balance. The menstrual cycle, pregnancy, menopause and other physiological processes have a significant impact on metabolism, energy metabolism, restoration and, as a result, sports results. Additions can play an important role in maintaining the optimal hormonal background and leveling the negative consequences of intense training.

• The role of estrogen and progesterone: Estrogen affects glucose metabolism, fat disposal and muscle protein synthesis. A low estrogen level can lead to a decrease in performance, an increase in the risk of injuries and a slowdown in recovery. Progesterone, in turn, is involved in the regulation of the menstrual cycle and can affect mood and appetite.
• Relative energy deficiency syndrome (Red-S): Red-S occurs when energy consumption does not correspond to energy costs, which leads to hormonal disorders, bones (osteoporosis), menstrual cycle disorders and a decrease in immunity. Additions can help maintain the energy balance and prevent Red-S.
• Menstrual cycle and training: The phases of the menstrual cycle affect the physiological parameters. In the follicular phase (after menstruation), there is usually great endurance and strength, while in the luteal phase (after ovulation), fluid retention and a decrease in performance can be observed. Training planning, taking into account the menstrual cycle, can optimize the results.

Necessary vitamins and minerals for athletes

The need for vitamins and minerals for athletes is higher than those who are not involved in sports. Intensive training leads to increased losses of these substances with later and urine, as well as an increase in their consumption to maintain metabolic processes.

• Iron: Iron is necessary for the transport of oxygen in the blood and muscles. Iron deficiency (iron deficiency anemia) leads to fatigue, weakness, reduction in performance and immunity. Athletes who are especially engaged in sporting endurance are at high risk of iron deficiency due to losses with later, menstruation and microcircuits in the gastrointestinal tract.
  • Recommended dosage: 18 mg per day (for women of childbearing age). With iron deficiency, the dosage should be determined by the doctor.
  • Iron forms: Hem iron (from animal sources) is better absorbed than non -meter iron (from plant sources). When taking a non -meter iron, it is recommended to use it with vitamin C to improve absorption.
• Calcium: Calcium is necessary for the health of bones, muscle function and transmission of nerve impulses. Athletes, especially those who are engaged in sports with weight load (for example, running, gymnastics), need sufficient calcium consumption to prevent osteoporosis and stress fractures.
  • Recommended dosage: 1000 mg per day (for women 19-50 years old).
  • Vitamin D: Vitamin D is necessary for the absorption of calcium. Vitamin D deficiency is widespread, especially in regions with insufficient sunlight.
  • Recommended dosage: 600 me per day.
• Vitamin D: Vitamin D plays a key role in the absorption of calcium, maintaining bone health and immune function. Vitamin D deficiency can lead to a decrease in muscle strength, an increase in the risk of fractures and a deterioration in immunity.
  • Recommended dosage: 600 IU per day (for women 19-70 years). In some cases, a higher dosage may be required, which should be determined with a doctor based on a blood test.
  • Sources: Sunlight, fatty fish (salmon, tuna, mackerel), egg yolks, enriched products (milk, yogurt).
• Magnesium: Magnesium is involved in more than 300 enzymatic reactions in the body, including energy metabolism, protein synthesis, muscle function and regulation of blood pressure. Magnesium deficiency can lead to muscle cramps, fatigue and a decrease in performance.
  • Recommended dosage: 310-320 mg per day (for women 19-50 years old).
  • Sources: Dark green leafy vegetables, nuts, seeds, whole grains.
• B vitamins B: B vitamins B (B1, B2, B3, B5, B6, B7, B9, B12) play an important role in energy exchange, DNA and RNA synthesis, nervous function and the formation of red blood cells. Athletes need increased consumption of group B vitamins to maintain energy exchange during intensive training.
  • Recommended dosage: It depends on the specific vitamin of group B. It is best to receive group B vitamins from a diverse diet, but in some cases it may be necessary to receive a complex of vitamins of group B.
  • Sources: Whole grain products, meat, fish, eggs, dairy products, green vegetables, legumes.
• Zinc: Zinc is necessary for the immune function, protein synthesis, wound healing and skin health. Intensive training can reduce zinc level in the body.
  • Recommended dosage: 8 mg per day.
  • Sources: Meat, seafood, nuts, seeds, whole grain products.
• Antioxidants (vitamin C, vitamin E, selenium): Antioxidants protect cells from damage to free radicals, which are formed during intense training. Enough consumption of antioxidants can help in reducing muscle pain and inflammation, as well as in acceleration of recovery.
  • Recommended dosage:
    • Vitamin C: 75 mg per day.
    • Vitamin E: 15 mg per day.
    • Selenium: 55 μg per day.
  • Sources:
    • Vitamin C: citrus fruits, berries, pepper, broccoli.
    • Vitamin E: nuts, seeds, vegetable oils, green leafy vegetables.
    • Selenium: seafood, Brazilian nuts, meat, eggs.

Protein and amino acids: the basis for the restoration and growth of muscles

Protein (protein) is a building material for muscles and is necessary for recovery after training. Amino acids are components of protein.

• The need for protein: Athletes involved in power sports require more protein than women leading a sedentary lifestyle.
  • Recommended dosage: 1.2-1.7 g of protein per kilogram of body weight per day (for athletes involved in power sports).
• Sources of protein: Animals (meat, fish, eggs, dairy products) and plant (legumes, nuts, seeds, tofu).
• Wastein protein: It is quickly absorbed and is a good source of amino acids after training.
• Casein: Slowly absorbed and can be useful before bedtime to maintain protein synthesis during sleep.
• BCAA (amino acids with an extensive chain): Leucin, isolacin and valin play an important role in the synthesis of protein and muscle restoration. BCAA can be useful for reducing muscle pain and fatigue after training.

Creatine: Increase in force and power

Creatine is a natural substance that is contained in the muscles and plays an important role in energy metabolism. Reception of creatine in the form of an additive can increase strength, power and muscle mass.

• How creatine works: Creatine increases the level of phosphocratin in the muscles, which is used to quickly restore energy during intense exercises.
• Creatine safety: Creatine is one of the most studied sports additives and is considered safe for most people.
• Dosage: 3-5 g per day.
• Monogidrate creatine: The most studied and effective form of creatine.

Omega-3 fatty acids: health of the heart, brain and joints

Omega-3 fatty acids (EPA and DHA) are necessary for the health of the heart, brain and joints. They also have anti -inflammatory properties that can be useful for athletes.

• The benefits of omega-3: Reducing the risk of cardiovascular diseases, improving cognitive functions, reducing inflammation and joint pain.
• Omega-3 sources: Fat fish (salmon, tuna, mackerel), linen seed, chia seeds, walnuts.
• Dosage: 1-3 g EPA and DHA per day.

Probiotics: intestinal health and immunity

Probiotics are living microorganisms that benefit the intestinal health. A healthy intestine is important for immunity, digestion and assimilation of nutrients.

• Probiotikov advantages: Improving digestion, strengthening immunity, reducing the risk of infections.
• Sources of probiotics: Enzymed products (yogurt, kefir, sauerkraut, kimchi), probiotic additives.
• Choosing probiotics: It is important to choose probiotics containing a variety of bacterial strains.

Other useful additives

• Collagen: Supports the health of joints, skin and hair.
• Glucosamine and chondroitin: Support the health of joints and cartilage.
• Beta-Alanine: Increases endurance and reduces muscle fatigue.
• Caffeine: Improves concentration, increases energy and reduces pain perception.

Important recommendations

• Consult a doctor or nutritionist: Before taking any additives, you need to consult a doctor or nutritionist to make sure that they are safe and suitable for you.
• Consider individual needs: The need for additions depends on the intensity of training, diet, health status and other factors.
• Choose quality products: Buy additives only from trusted manufacturers that guarantee the quality and purity of products.
• Do not exceed the recommended dosages: Too large doses of some vitamins and minerals can be harmful to health.
• A balanced diet is the basis of health: Additives should not replace good nutrition. A balanced diet rich in fruits, vegetables, whole grain products, proteins and healthy fats is the basis for health and sports results.

Additives for special situations

• Pregnancy and breastfeeding: During pregnancy and breastfeeding, the need for some vitamins and minerals (for example, folic acid, iron, calcium) increases. Reception of special vitamin-mineral complexes for pregnant women and nursing women can be recommended by a doctor.
• Menopause: During menopause, additives containing phytoestrogens (for example, soy isoflavons, red clover extract), calcium, vitamin D and magnesium may be useful.

Additives and testing for doping

Athletes participating in the competitions should be especially careful when choosing additives, as some of them may contain prohibited substances. It is necessary to choose additives that have been tested for doping, and make sure that they do not contain ingredients prohibited by anti -doping organizations.

The effect of additives on hormonal background

Some additives can affect hormonal background. For example, taking high doses of vitamin D can increase the level of testosterone. Some plant additives (for example, tribulus) can affect the level of sex hormones. It is important to consult a doctor before taking any additives that can affect the hormonal background, especially if you have hormonal disorders.

Individual approach

The choice of additives for athletes should be individual and based on the needs, goals and health status of each woman. There is no universal set of additives that suits everyone. It is important to remember that additives are only an addition to a balanced diet and the right training and rest mode.