Bad for athletes: How not to harm their health?

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I. Understanding dietary supplements and their roles in sports

  1. Definition and classification of dietary supplements:

    • Bad (biologically active additive) is not a drug, but a complex of natural or identical to natural biologically active substances intended for direct intake or introduction into food products. They are designed to replenish the deficiency of certain substances in the body, maintain its functions and improve the general condition.
    • Classification of dietary supplements is carried out according to various criteria:
      • By composition:
        • Nutricevtiki: contain essential foods (vitamins, minerals, amino acids, polyunsaturated fatty acids, etc.).
        • Parafarmetzetics: They have properties close to drugs, and are used for the prevention and auxiliary therapy of diseases (plant extracts, probiotics, prebiotics, etc.).
        • Probiotics and prebiotics: Support a healthy intestinal microflora.
      • By the form of release: capsules, tablets, powders, sparkles, bars, gels, etc.
      • By the orientation of the action: To improve sports results, to maintain joint health, to increase immunity, to improve digestion, etc.

  2. The purpose of applying dietary supplements in sports:

    • Increase in endurance and performance: Some dietary supplements, such as creatine, beta-alanine, caffeine and nitrates, can improve physical performance and endurance during training and competitions.
    • Acceleration of recovery after training: After intense training, the body needs to be restored. Dietary supplements containing amino acids (BCAA, glutamine), protein and carbohydrates help replenish energy reserves, restore muscle fibers and reduce muscle pain.
    • Increase in muscle mass and strength: Protein, creatine, BCAA and some other dietary supplements contribute to the growth of muscle mass and an increase in force, provided that sufficient consumption of calories and proper training.
    • Strengthening joints and ligaments: Intensive training can lead to increased loads on the joints and ligaments. Dietary supplements containing glucosamine, chondroitin, collagen and MSM (methyl sulfonylmetatan) help maintain the health of joints and ligaments, reducing the risk of injuries.
    • Improving the general state of health and immunity: Athletes are at risk of developing infectious diseases due to intense training and stress. Bades containing vitamins (C, D, E), minerals (zinc, selenium), probiotics and plant extracts (echinacea, ginseng), help strengthen immunity and maintain general health.
    • Filling a deficiency of nutrients: Intensive training can lead to a deficiency of certain vitamins and minerals. Bades containing the necessary nutrients help to fill the deficiency and maintain the optimal functioning of the body.

  3. Legislative regulation of dietary supplements:

    • In Russia, dietary supplements are regulated by the Federal Law of 02.01.2000 N 29-ФЗ “On the quality and safety of food products” and sanitary rules and norms (SanPiN).
    • Bades are subject to state registration before issuing. Registration includes checking the composition, safety and efficiency of dietary supplements.
    • Information about the dietary supplement should be clear and reliable, contain information about the composition, method of application, contraindications and possible side effects.
    • Bad manufacturers are responsible for the quality and safety of their products.
    • It is important to remember that the regulation of dietary supplements differs in different countries. When buying dietary supplements abroad, it is necessary to make sure their safety and legality.

II. Risks associated with the use of dietary supplements

  1. The inaccuracy of information about the composition:

    • Dad manufacturers do not always indicate reliable information about the composition of their products. Some dietary supplements may contain substances that are not declared on the label, including prohibited doping substances.
    • There are cases when dietary supplements contain less active substances than indicated on the label, which makes them ineffective.
    • Some dietary supplements may contain impurities that can be harmful to health.
    • When choosing a dietary supplement, it is important to pay attention to the reputation of the manufacturer and the availability of quality certificates.

  2. Side effects and interaction with drugs:

    • Bades can cause side effects, especially if the recommended dose is incorrectly used or excess. Side effects may include digestive disorders, allergic reactions, headaches, an increase in blood pressure and others.
    • Bades can interact with drugs, enhancing or weakening their effect. This can lead to undesirable health consequences.
    • Before taking a dietary supplement, you need to consult a doctor, especially if you take any drugs.

  3. The risk of doping use:

    • Some dietary supplements may contain prohibited doping substances, even if this is not indicated on the label. The use of such dietary supplements can lead to an athlete disqualification and serious health problems.
    • The risk of doping is especially high when buying dietary supplements from unverified suppliers or via the Internet.
    • Athletes are recommended to use only dietary supplements that have been tested for prohibited substances. There are special certification programs for athletes, such as Informed-Sport and NSF Certified for Sport.

  4. Lack of evidence:

    • The effectiveness of many dietary supplements is not confirmed by scientific research. Often, dietary supplement manufacturers are based on false information or advertising statements.
    • Before using dietary supplements, it is necessary to familiarize yourself with scientific research confirming its effectiveness and safety.
    • Do not rely only on the reviews of other people or advertising materials.

  5. Individual intolerance:

    • In each person, the body is individual, and dietary supplements can affect different people differently.
    • Some people may have individual intolerance to certain dietary supplements, which can lead to allergic reactions or other undesirable consequences.
    • Before starting a dietary supplement, it is recommended to start with a small dose and gradually increase it, observing the reaction of the body.

III. Rules for the safe use of dietary supplements

  1. Consultation with a doctor or sports dietologist:

    • Before taking a dietary supplement, it is necessary to consult a doctor or a sports nutritionist. A specialist will help to evaluate the need to use dietary supplements, choose the optimal composition and dosage, as well as identify possible contraindications and side effects.
    • A doctor or sports nutritionist will take into account your individual characteristics, health status, training mode and goals.

  2. The choice of trusted manufacturers and suppliers:

    • When choosing a dietary supplement, it is necessary to give preference to trusted manufacturers and suppliers who have a good reputation and quality certificates.
    • Avoid the purchase of dietary supplements from unverified suppliers or via the Internet, as this increases the risk of acquiring fake or low -quality products.
    • Pay attention to the availability of quality certificates such as GMP (good manufacturing practice), ISO and others.

  3. A careful study of the composition and instructions:

    • Before using dietary supplements, it is necessary to carefully study the composition and instructions for use.
    • Pay attention to the list of ingredients, dosage, method of application, contraindications and possible side effects.
    • Make sure that there are no components for which you have an allergy or intolerance to the Bad.

  4. Compliance with the recommended dosage:

    • Do not exceed the recommended dosage of dietary supplements. Exceeding the dose can lead to side effects and negatively affect health.
    • Start taking dose with a small dose and gradually increase it, observing the reaction of the body.

  5. Observation of the reaction of the body:

    • After the start of taking Bad, carefully observe the reaction of the body.
    • If you appear any side effects or a deterioration in well-being, stop taking dietary supplements and consult a doctor.

  6. The combination of dietary supplements with proper nutrition and training:

    • Bades do not replace proper nutrition and training. They are only an addition to a healthy lifestyle.
    • To achieve maximum results, it is necessary to combine a reception of dietary supplements with a balanced diet and regular training.
    • Make sure your diet contains a sufficient amount of proteins, carbohydrates, fats, vitamins and minerals.

  7. Information of the coach and sports doctor:

    • If you are a professional athlete, you need to inform your coach and sports doctor about the admission of dietary supplements.
    • A sports doctor will help to choose safe and effective dietary supplements that do not contain prohibited doping substances.

  8. Checking dietary supplements for prohibited substances:

    • Athletes are recommended to use only dietary supplements that have been tested for prohibited substances.
    • There are special certification programs for athletes, such as Informed-Sport and NSF Certified for Sport.
    • Bad only from trusted suppliers guaranteeing the absence of prohibited substances in their products.

IV. Review of the most popular dietary supplements for athletes

  1. Protein:

    • The role in sports: Protein is the main building material for muscles. It is necessary for the restoration and growth of muscle fibers after training.
    • Types of protein: Wastein protein, casein, soy protein, egg protein, beef protein and others.
    • Recommendations for use: Take protein after training and during the day to provide the body with the necessary amount of amino acids.
    • Possible side effects: digestive disorders (bloating, diarrhea), allergic reactions.

  2. Creatine:

    • The role in sports: Creatine increases the level of energy in the muscles, increases strength and endurance, and contributes to the growth of muscle mass.
    • Types of creatine: Creatine monohydrate, creatine ethyl ether, creatine hydrochloride and others.
    • Recommendations for use: Take creatine daily in a dosage of 3-5 grams.
    • Possible side effects: Frendering in the body, digestive disorders.

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

    • The role in sports: BCAA (leucine, isolacin and valin) contribute to muscle restoration after training, reduce muscle pain and prevent the destruction of muscle tissue.
    • Recommendations for use: Take BCAA before, during and after training.
    • Possible side effects: digestive disorders.

  4. Beta-Alanine:

    • The role in sports: Beta-Alanin increases the level of carnosine in the muscles, which improves endurance and reduces muscle fatigue.
    • Recommendations for use: Take beta-Alanin daily in a dosage of 2-5 grams.
    • Possible side effects: Skin tingling (paresthesia).

  5. L-Carnitin:

    • The role in sports: L-carnitine contributes to the transport of fatty acids in mitochondria, where they are used to produce energy. This can improve endurance and help in burning fat.
    • Recommendations for use: Take L-carnitine before training.
    • Possible side effects: digestive disorders.

  6. Glutamine:

    • The role in sports: Glutamine helps to restore muscles after training, strengthens immunity and improves digestion.
    • Recommendations for use: Take glutamine after training and before bedtime.
    • Possible side effects: digestive disorders.

  7. Omega-3 fatty acids:

    • The role in sports: Omega-3 fatty acids have anti-inflammatory properties, improve the health of joints and heart, and also contribute to muscle restoration.
    • Recommendations for use: Take omega-3 fatty acids daily.
    • Possible side effects: digestive disorders, fish taste in the mouth.

  8. Vitamin D:

    • The role in sports: Vitamin D is necessary for the health of bones, muscles and immunity. It can also improve sports results.
    • Recommendations for use: Take vitamin D daily, especially in winter.
    • Possible side effects: With an overdose – nausea, vomiting, weakness.

  9. Caffeine:

    • The role in sports: Caffeine stimulates the central nervous system, improves concentration, increases endurance and reduces pain perception.
    • Recommendations for use: Take caffeine before training.
    • Possible side effects: Anxiety, insomnia, a rapid heartbeat.

  10. Electrolytes:

    • The role in sports: Electrolytes (sodium, potassium, magnesium, calcium) are lost with later during training. Their replenishment is necessary to maintain hydration, prevent muscle seizures and maintain performance.
    • Recommendations for use: Use electrolytes during and after training.
    • Possible side effects: digestive disorders.

V. Alternative methods for improving sports results without the use of dietary supplements

  1. Balanced nutrition:

    • The basis for achieving sports results is a balanced diet containing a sufficient amount of proteins, carbohydrates, fats, vitamins and minerals.
    • Make sure your diet corresponds to your needs for energy and nutrients, depending on your training regime and goals.
    • Include a variety of products in your diet, such as fruits, vegetables, cereals, meat, fish, dairy products and nuts.

  2. Optimal hydration:

    • Maintaining the optimal level of hydration is necessary for the normal functioning of the body and achieve sports results.
    • Drink enough water during the day, especially before, during and after training.
    • Use sports drinks containing electrolytes to make up for losses with later.

  3. The correct mode of training and rest:

    • Make a training plan taking into account your goals, level of training and individual characteristics.
    • Include a variety of exercises in your training aimed at developing strength, endurance, flexibility and coordination.
    • Let your body have enough time to relax and recovery after training.
    • Observe sleep mode, go to bed and wake up at the same time.

  4. Stress management:

    • Stress can negatively affect sports results and health.
    • Use stress control methods, such as meditation, yoga, breathing exercises and relaxation.
    • Give the time of hobbies and classes that bring you pleasure.

  5. Sleep optimization:

    • A qualitative dream plays an important role in the restoration and growth of muscles, as well as in the general state of health.
    • Try to sleep 7-9 hours a day.
    • Create comfortable sleeping conditions, such as a dark and quiet room.
    • Avoid the use of caffeine and alcohol before bedtime.

  6. Work with a psychologist:

    • A sports psychologist can help you improve motivation, concentration, self -confidence and stress management.
    • Work with a psychologist can be especially useful in periods of intensive training and competitions.

VI. Dietary supplements for various sports

  1. Strength sports (bodybuilding, powerlifting, heavy athletics):

    • Protein: For restoration and growth of muscle mass.
    • Creatine: To increase strength and endurance.
    • BCAA: To prevent the destruction of muscle tissue.
    • Beta-Alanine: To increase endurance.
    • Glutamine: To restore muscles and strengthen immunity.

  2. Endurance sports (running, swimming, cycling, triathlon):

    • Carbohydrates: To provide the body with energy during long training and competitions.
    • Electrolytes: To make up for losses with then and prevent muscle seizures.
    • L-Carnitin: To improve the use of fats as a source of energy.
    • Caffeine: To increase endurance and reduce pain perception.
    • Nitrates (beetroot juice): To improve the blood supply to the muscles and increase endurance.

  3. Team sports (football, basketball, volleyball, hockey):

    • Protein: To restore muscles after training and games.
    • Creatine: To increase strength and endurance.
    • Carbohydrates: To provide the body with energy during games and training.
    • Electrolytes: To make up for losses with then and prevent muscle seizures.
    • Vitamin D: For the health of bones, muscles and immunity.

VII. Dietary supplements and age -related features of athletes

  1. Bad for teenagers:

    • The use of dietary supplements in adolescence should be especially careful and agreed with the doctor.
    • The main emphasis should be placed on proper nutrition and training.
    • Bades can be recommended only in case of deficiency of certain nutrients.
    • Avoid the use of dietary supplements aimed at increasing muscle mass and strength, as they can adversely affect the development of the body.

  2. Bad for adult athletes:

    • Adult athletes can use a wider range of dietary supplements to improve sports results and maintain health.
    • The choice of dietary supplements should be individual and agreed with a doctor or sports nutritionist.
    • It is important to monitor the dosage and possible side effects.

  3. Bad for elderly athletes:

    • With age, the need for certain nutrients increases.
    • Bades can be useful for maintaining the health of bones, joints, muscles and immunity.
    • It is recommended to use dietary supplements containing vitamin D, calcium, glucosamine, chondroitin and omega-3 fatty acids.
    • It is necessary to take into account possible contraindications and interaction with drugs.

VIII. Myths and misconceptions about dietary supplements

  1. “Bades are a magic tablet that will instantly improve my results.”

    • Bades are not a magic tablet. They can be useful only in combination with proper nutrition, training and rest.
    • Do not expect instant results from taking dietary supplements.

  2. “The more dietary supplements I accept, the better my results will be.”

    • Reception of a large number of dietary supplements does not guarantee the best results and may be harmful to health.
    • It is important to comply with the recommended dosage and choose dietary supplements that meet your needs.

  3. “Bades are safe because they are natural.”

    • Not all natural substances are safe. Some plant extracts and other components of dietary supplements can cause side effects and interact with drugs.
    • It is important to carefully study the composition of Bad and consult a doctor.

  4. “All dietary supplements are equally effective.”

    • The effectiveness of dietary supplements can vary depending on the composition, manufacturer, dosage and individual characteristics of the body.
    • It is necessary to choose dietary supplements based on scientific research and recommendations of specialists.

  5. “If dietary supplement helps my friend, then he will help me.”

    • The reaction of the body to dietary supplements can be individual. What helps one person can be ineffective or even harmful to another.
    • It is necessary to take into account your individual characteristics and consult a doctor.

IX. Conclusion:

The use of dietary supplements in sports can be useful for improving sports results and maintaining health, but it is necessary to approach this issue consciously and responsibly. It is important to consider risks, observe safety rules, consult with specialists and choose dietary supplements based on scientific research. Alternative methods, such as balanced nutrition, optimal hydration, the correct training and rest mode, also play an important role in achieving sports results.

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