Bades and sports: influence on the male body (100000 Words)
Section 1: Fundamentals and classification of dietary supplements for athletes
1.1. Definition and regulation of dietary supplements:
Biologically active additives (dietary supplements) are concentrates of natural or natural biologically active substances that are intended for direct intake or introduction to food products in order to enrich the diet with individual food or biologically active substances and their complexes, as well as to maintain normal or restore impaired body functions. Unlike drugs, dietary supplements are not intended for the treatment of diseases. They are designed to complement the diet, improve the general state of health and maintain the functionality of the body.
The regulation of dietary supplements varies in different countries. In Russia, the control of dietary supplements is carried out by Rospotrebnadzor, who conducts state registration of products. It is important to note that the presence of a certificate of state registration is not a guarantee of effectiveness or safety of Bad. This is only a confirmation that the product corresponds to the established sanitary and epidemiological norms and requirements.
In the USA, dietary supplements are regulated by FDA (Food and Drug Administration) as food, and not as medicines. This means that manufacturers are not required to provide evidence of the efficiency or safety of their products before their admission. FDA can only take measures if the dietary supplement is unsafe after its appearance on the market.
In Europe, the regulation of dietary supplements is carried out at the level of individual countries, which leads to differences in the requirements for the composition, labeling and advertising.
1.2. Classification of dietary supplements for male sportsmen:
The dietary supplements used by men-sportsmen can be classified according to various criteria:
-
By the main action:
- Anabolic complexes: Aimed at increasing muscle mass and strength.
- Fathers: Contribute to a decrease in body fat.
- Energy: Increase energy and endurance.
- Restoring complexes: Accelerate recovery after training.
- Vitamin-mineral complexes: Provide the body with the necessary vitamins and minerals.
- Drugs for joints and ligaments: Support the health of the musculoskeletal system.
- Testosterone booster: Presumably increase the level of testosterone.
- Nootropics: Improve cognitive functions.
-
By composition:
- Amino acids: (BCAA, Glutamin, Arginine)
- Proteins: (whey, casein, soy)
- Creatine: (Monogydrates, etoghydate, ethyl ether and hydrochloride)
- Plant extracts: (ginseng, echinacea, yochimba)
- Vitamins: (groups b, c, d, e)
- Minerals: (zinc, magnesium, calcium)
- Fatty acids: (Omega-3, Omega-6)
-
By the form of release:
- Tablets and capsules
- Powders
- Liquids
- Gels and bars
1.3. The importance of consulting with a specialist:
Before you start taking any dietary supplements, especially in the context of intensive training, it is extremely important to consult a doctor, sports doctor or nutritionist. An independent choice of dietary supplements can lead to undesirable consequences, including allergic reactions, interaction with drugs and a negative effect on health.
The specialist will be able to evaluate the current state of health, identify possible contraindications and choose the optimal complex of dietary supplements, taking into account the individual needs and goals of the athlete.
1.4. Assessment of the quality and safety of dietary supplements:
The choice of high -quality and safe dietary supplements is an important task. Attention should be paid to the following factors:
- Availability of certificates of conformity: Confirm the compliance of products with the established standards.
- Reputation manufacturer: Famous and trusted manufacturers, as a rule, offer better products.
- Composition: Study the composition of the product, make sure that there are no harmful or prohibited substances.
- Consumer reviews: Check out the reviews of other users to get an idea of the efficiency and safety of the product.
- Price: Too low price may indicate low product quality.
1.5. Risks and side effects of dietary supplements:
Despite the fact that dietary supplements are not drugs, they can cause side effects, especially if individual intolerance is incorrectly used or the presence of individual. Some dietary supplements can interact with drugs, enhancing or weakening their effect.
The common side effects of dietary supplements include:
- Digestive disorders: (nausea, vomiting, diarrhea, constipation)
- Allergic reactions: (skin rash, itching, Quincke’s edema)
- Increasing blood pressure
- Heart rhythm disturbances
- Insomnia
- Anxiety
- Headaches
It is important to remember that some dietary supplements may contain prohibited substances that can lead to an athlete disqualification.
Section 2: Anabolic complexes and muscle growth
2.1. Protein: types, functions, dosage:
Protein (protein) is a key component for the growth and restoration of muscle tissue. It consists of amino acids that serve as a building material for muscles. There are various types of protein, each of which has its own characteristics:
- Wastein protein: It is quickly absorbed, ideal for admission after training to restore muscles. There are several types of serum protein: concentrate, isolate and hydrolyzate. The hydrolyzate is absorbed the fastest, but usually more expensive.
- Casein: Slowly absorbed, provides long -term intake of amino acids in the muscles, it is recommended to take before bedtime.
- Soy protein: A plant source of protein is suitable for vegetarians and vegans.
- Egg protein: A high -quality source of protein contains all the necessary amino acids.
- Beef protein: It is made of beef, contains creatine and other beneficial substances.
The recommended dosage of protein for athletes involved in power sports is 1.6-2.2 grams per kilogram of body weight per day. Distribute protein evenly during the day, including reception after training.
2.2. Creatine: mechanism of action, types, efficiency and safety:
Creatine is a natural substance that is contained in the muscles and is involved in energy metabolism. Taking creatine in the form of an additive increases the level of creatine phosphate in the muscles, which increases the availability of energy to perform intense exercises.
Creatine has proven effectiveness in increasing strength, muscle mass and endurance. It can also improve cognitive functions.
There are various forms of creatine:
- Creatine Monogidrate: The most studied and affordable form of creatine.
- Creatine Ethyl ether: It is believed that it is better absorbed than monohydrate, but studies do not confirm this.
- Creatine hydrochlori: It dissolves better than monohydrate, which can reduce the risk of gastrointestinal disorders.
- Creatine Malat: Combination of creatine and apple acid.
Recommendum Dosage Creatine Monogydra:
- Loading phase: 20 grams per day, divided into 4 doses, within 5-7 days.
- Supporting phase: 3-5 grams per day.
Creatine is usually safe for healthy people, but in rare cases can cause gastrointestinal disorders, such as bloating and diarrhea.
2.3. BCAA amino acids: composition, role in the restoration and growth of muscles, optimal application:
BCAA (Branced-Chain Amino Acids) is a complex of three essential amino acids: leicin, isolacin and valin. They make up about 35% of essential amino acids in the muscles and play an important role in the synthesis of protein and restore muscle tissue.
BCAA help reduce muscle destruction during training, accelerate recovery after training and stimulate the growth of muscle mass.
Recommended bcaa dosage: 5-10 grams in front, during or after training. The ratio of leucine, isolacin and valine should be 2: 1: 1 or 4: 1: 1.
2.4. Glutamine: support for immunity and recovery, dosage and shape:
Glutamine is a conditionally indispensable amino acid that plays an important role in maintaining immunity, restoration of muscles and regulating the acid-base balance. During intensive training, the glutamine level in the body decreases, which can weaken the immune system and slow down the restoration.
Reception of glutamine in the form of an additive helps to support immunity, accelerate recovery after training and reduce muscle pain.
Recommended dosage of glutamine: 5-10 grams per day, divided into 2-3 doses. The best time to take glutamine is after training and before bedtime.
2.5. Testosterone booster: composition, mechanism of action, evidence and risks:
Testosterone booster is dietary supplements that, according to manufacturers, are able to increase testosterone levels in the body. They often contain plant extracts, vitamins and minerals, such as tribulus terrestrates, d-pparaginic acid, zinc and magnesium.
However, the evidence base of the effectiveness of testosterone boosters is limited. Many studies show that they do not have a significant effect on testosterone levels in healthy men.
Some testosterone booster can cause side effects, such as an increase in blood pressure, aggressiveness, insomnia and gynecomastia (increase in the chest glands).
Before taking testosterone booster, you need to consult a doctor and evaluate potential risks and benefits.
2.6. Arginine: Improving the blood flow and nutrition of muscles, No-busters, efficiency and safety:
Arginine is a conditionally indispensable amino acid, which is the predecessor of nitrogen oxide (No). No plays an important role in expanding blood vessels, improving blood flow and nutrition of muscles.
Arginine is often used as an additive to improve performance and increase muscle mass. It is believed that it improves the delivery of oxygen and nutrients to the muscles, which can increase their endurance and strength.
However, studies show that the intake of Arginine in the form of an additive does not always lead to a noticeable improvement in performance. This is due to the fact that Arginine is quickly metabolized in the liver, and only a small amount reaches muscles.
No-Busters are additives that contain arginine and other substances that contribute to an increase in the level of NO in the body.
Arginine is usually safe for healthy people, but in high doses can cause gastrointestinal disorders.
Section 3: fat burners and weight control
3.1. Thermogenics: composition, mechanism of action, effectiveness and risks:
Thermogenics are dietary supplements that increase body temperature and accelerate metabolism, which leads to burning more calories. They often contain caffeine, green tea extract, synephrine and other stimulating substances.
Thermogenics can be effective for weight loss, but their use is associated with certain risks. They can cause side effects, such as an increase in blood pressure, rapid heartbeat, insomnia, anxiety and gastrointestinal disorders.
Thermogenics are not recommended for people with cardiovascular diseases, high blood pressure, anxiety disorders and sleep problems.
3.2. L-carnitine: role in the transportation of fatty acids, effectiveness and dosage:
L-carnitine is an amino acid that plays an important role in transporting fatty acids to mitochondria, where they are used to produce energy. It is believed that L-carnitine helps to burn fat and increases endurance.
However, studies show that L-carnitine is not always effective for weight loss. Its effectiveness may depend on the dosage, duration of administration and individual characteristics of the body.
Recommended dosage L-carnitine: 1-3 grams per day, divided into 2-3 doses. The best time to receive L-carnitine is before training.
3.3. Carbohydrates and fat blockers: action mechanism, effectiveness and side effects:
Blocks of carbohydrates and fats are dietary supplements that prevent the absorption of carbohydrates and fats in the intestines. Carbohydrate blockers contain substances that inhibit enzymes that break down carbohydrates. Fat blockers contain substances that bind fats and prevent their absorption.
Blocks of carbohydrates and fats can be effective for weight loss, but their use is associated with side effects, such as bloating, diarrhea and constipation.
3.4. Fiber: role in the control of appetite and weight loss, sources and dosage:
Fiber is undigested fibers contained in plant foods. Fiber plays an important role in controlling appetite, weight loss and maintaining the health of the digestive system.
Fiber increases the feeling of saturation, slows down glucose absorption and reduces blood cholesterol.
Recommended fiber dosage: 25-35 grams per day. Good sources of fiber are fruits, vegetables, whole grain products and legumes.
3.5. CLA (conjugated linoleic acid): effect on fat metabolism, evidence and safety:
CLA (conjugated linoleic acid) is fatty acid, which is found in meat and dairy products. It is believed that CLA helps to burn fat and increases muscle mass.
However, studies show that the effect of Cla on weight loss is insignificant.
Cla is usually safe for healthy people, but in high doses can cause gastrointestinal disorders.
Section 4: Energy and increased endurance
4.1. Caffeine: the mechanism of action, the impact on physical and mental performance, dosage and risks:
Caffeine is a stimulant contained in coffee, tea, chocolate and energy drinks. Caffeine increases energy level, improves concentration and reduces the feeling of fatigue.
Caffeine can increase physical and mental performance during training. He can also help burn fat.
Recommended caffeine dosage: 3-6 mg per kilogram of body weight. Too high dosage of caffeine can cause side effects, such as anxiety, insomnia, rapid heartbeat and gastrointestinal disorders.
4.2. Taurin: role in energy exchange and nervous system, effectiveness and safety:
Taurin is an amino acid that is contained in the tissues of the body. Taurin plays an important role in energy exchange, nervous system and regulation of water-salt balance.
It is believed that Taurin improves performance, reduces muscle pain and accelerates recovery after training.
However, the evidence base of Taurin’s effectiveness is limited.
Taurin is usually safe for healthy people, but in high doses can cause gastrointestinal disorders.
4.3. Guarana: caffeine content, differences from coffee, effectiveness and risks:
Guarana is a plant that contains caffeine. In guaran, caffeine is released more slowly than in coffee, which provides a longer effect.
Guarana can increase the level of energy, improve concentration and reduce the feeling of fatigue.
Guarana can cause side effects similar to caffeine, such as anxiety, insomnia and a rapid heartbeat.
4.4. B-Alanin: an increase in carnosine in the muscles, a decrease in fatigue, dosage and side effects:
B-alanine is an amino acid that increases the level of carnosine in the muscles. Carnosine helps buffer acid in muscles, which reduces fatigue and increases endurance.
B-alanine can improve performance in high-intensity exercises.
Recommended dosage of b-alanine: 2-5 grams per day, divided into 2-3 doses. B-alanine can cause tingling skin, which usually passes in a few minutes.
4.5. Creatine (repetition for communication with endurance): Creatine, in addition to the influence of strength and muscle growth, can also help increase endurance, especially in repeated approaches of high -intensity exercises. This is due to its role in the rapid restoration of ATP reserves, the main source of energy for muscle contractions.
Section 5: Restoration and protection of the body
5.1. Vitamin-mineral complexes: importance for athletes, individual needs, choice and dosage:
Vitamins and minerals play an important role in maintaining the health and performance of athletes. Intensive training can increase the body’s need for certain vitamins and minerals, such as group B vitamins, vitamin C, vitamin D, calcium, magnesium and zinc.
Vitamin-mineral complexes can help satisfy the increased needs of the body in these substances.
Individual needs for vitamins and minerals can depend on age, gender, intensity of training and diet.
It is important to choose vitamin-mineral complexes that contain all the necessary vitamins and minerals in adequate dosages.
5.2. Antioxidants: protection against oxidative stress, vitamins C and E, selenium, coenzyme Q10:
Intensive training can lead to an increase in the formation of free radicals in the body, which causes oxidative stress. Oxidative stress can damage cells and tissues, slow down restoration and increase the risk of diseases.
Antioxidants are substances that protect the cells from damage caused by free radicals. Important antioxidants include vitamins C and E, selenium and coenzyme Q10.
Reception of antioxidants can help reduce oxidative stress, accelerate restoration and improve the general state of health.
5.3. Omega-3 fatty acids: anti-inflammatory effect, support of the cardiovascular system, dosage and sources:
Omega-3 fatty acids are polyunsaturated fatty acids that have anti-inflammatory effects and support the health of the cardiovascular system.
Omega-3 fatty acids can help reduce inflammation, accelerate recovery and improve performance.
Recommended dosage of omega-3 fatty acids: 1-3 grams per day. Good sources of omega-3 fatty acids are fatty fish, linen seeds and walnuts.
5.4. Probiotics: support for the health of the digestive system and immunity, choice and application:
Probiotics are living microorganisms that benefit health in sufficient quantities. Probiotics support the health of the digestive system and immunity.
Intensive training can violate the balance of intestinal microflora, which can lead to digestive problems and weakening of immunity.
Taking probiotics can help restore the balance of intestinal microflora, improve digestion and strengthen immunity.
5.5. Drugs for joints and ligaments: glucosamine, chondroitin, msm, collagen, hyaluronic acid:
Intensive training can provide a load on the joints and ligaments, which can lead to injuries and pain.
Drugs for joints and ligaments, such as glucosamine, chondroitin, MSM, collagen and hyaluronic acid, can help maintain the health of the musculoskeletal system, reduce inflammation and accelerate recovery after injuries.
Glucosamine and chondroitin contribute to the restoration of cartilage. MSM has an anti -inflammatory effect. Collagen is the main building material for joints and ligaments. Hyaluronic acid provides lubrication of the joints.
Section 6: Bades and specific sports
6.1. Strength sports (bodybuilding, powerlifting, heavy athletics):
For power sports, the most important dietary supplements are:
- Protein: To ensure a sufficient amount of protein for muscle growth and restoration.
- Creatine: To increase strength and muscle mass.
- BCAA: To reduce muscle destruction and accelerate recovery.
- Glutamine: To support immunity and recovery.
- Vitamin-mineral complexes: To provide the body with the necessary vitamins and minerals.
6.2. Endurance sports (running, swimming, cycling, triathlon):
For types of endurance, the most important dietary supplements are:
- Carbohydrates: To provide energy during training and competitions.
- Electrolytes: To make up for losses of electrolytes with later.
- Caffeine: To increase the level of energy and endurance.
- B-Alanin: To reduce fatigue and increase endurance.
- Omega-3 fatty acids: To reduce inflammation.
6.3. Team sports (football, basketball, hockey):
For command sports, important are dietary supplements that support endurance, strength, speed and recovery:
- Protein: To restore muscles after training and games.
- Creatine: To increase strength and power.
- Carbohydrates: To provide energy during training and games.
- Electrolytes: To make up for losses of electrolytes with later.
- Vitamin-mineral complexes: To maintain health and immunity.
6.4. Martial arts (boxing, mma, struggle):
For martial arts, dietary supplements are important that support strength, speed, endurance, reaction and restoration:
- Protein: To restore muscles after training and sparring.
- Creatine: To increase strength and power.
- BCAA: To reduce muscle destruction and accelerate recovery.
- Caffeine: To increase the reaction and concentration.
- Vitamin-mineral complexes: To maintain health and immunity.
Section 7: age -related features and dietary supplements for men
7.1. Bad for young athletes (18-25 years old):
At this age, the body is actively growing and developing, therefore it is important to provide it with a sufficient amount of nutrients.
- Protein: To maintain the growth and development of muscle tissue.
- Creatine: To increase strength and muscle mass.
- Vitamin-mineral complexes: To provide the body with the necessary vitamins and minerals.
- Omega-3 fatty acids: To support the health of the brain and cardiovascular system.
7.2. Dietary supplements for middle-aged athletes (26-45 years):
At this age, dietary supplements are important, which support the health of the joints, the cardiovascular system and the level of testosterone.
- Drugs for joints and ligaments: To maintain the health of the musculoskeletal system.
- Omega-3 fatty acids: To support the health of the cardiovascular system.
- Vitamin D: To maintain the level of testosterone and bone health.
- Magnesium: To maintain muscle health and nervous system.
7.3. Dietary supplements for older athletes (46 years and older):
At this age, dietary supplements are important, which support the health of the joints, cardiovascular system, bones and cognitive functions.
- Drugs for joints and ligaments: To maintain the health of the musculoskeletal system.
- Omega-3 fatty acids: To support the health of the cardiovascular system and cognitive functions.
- Vitamin D: To maintain bone health and immunity.
- Calcium: To maintain bones health.
- Coenzim q10: To support the health of the cardiovascular system and energy metabolism.
Section 8: Forbidden dietary supplements and anti -doping control
8.1. List of prohibited substances WADA:
WADA (World Anti -Doping Agency) annually publishes a list of prohibited substances and methods that cannot be used by athletes. This list includes anabolic steroids, growth hormones, diuretics, beta-2 agonists and other substances.
8.2. The risks of using unregistered dietary supplements:
The use of unregistered dietary supplements is associated with the risk of the content of prohibited substances in them, which can lead to an athlete disqualification.
8.3. How to avoid random doping use:
- Buy dietary supplements only from trusted manufacturers.
- Study the composition of the product and make sure that there are no prohibited substances.
- Look for products certified by third-party organizations such as Informed-Sport or NSF International.
- Consult a doctor or sports doctor before taking any dietary supplements.
8.4. The athlete’s responsibility for the use of prohibited substances:
The athlete is fully responsible for all substances that fall into his body, regardless of whether he knew about them or not.
Section 9: Nutrition and dietary supplement: integrated approach
9.1. The role of a balanced diet in achieving sports results:
Bades should not replace a balanced diet. They only complement the diet and help satisfy the increased needs of the body in nutrients.
A balanced diet should include a sufficient amount of proteins, carbohydrates, fats, vitamins and minerals.
9.2. Sports nutrition principles:
- Consume a sufficient number of calories to maintain the energy balance.
- Use a sufficient amount of protein for muscle growth and restoration.
- Use a sufficient amount of carbohydrates to provide energy.
- Use useful fats such as omega-3 fatty acids.
- Use enough vitamins and minerals.
- Drink enough water to maintain hydration.
9.3. The combination of dietary supplements and diets to optimize the results:
The combination of dietary supplements and a balanced diet can help optimize sporting results, accelerate restoration and improve the general health.
It is important to choose dietary supplements that meet your individual needs and goals.
Section 10: Nootropics and sports: Improving cognitive functions
10.1. What is nootropics and how they work:
Nootropics are substances that improve cognitive functions, such as memory, concentration, attention and learning. They can act in various ways, for example, increasing blood flow to the brain, increasing the level of neurotransmitters or protecting the nerve cells from damage.
10.2. Examples of nootropics used by athletes:
- Caffeine: It stimulates the central nervous system and improves concentration.
- L-theanine: Relaxes and improves concentration.
- Creatine: Improves cognitive functions, especially memory and learning.
- Omega-3 fatty acids: Support for brain health and improve cognitive functions.
- Ginkgo biloba: Improves blood flow to the brain and memory.
10.3. The influence of nootropics on sports results:
Noatropics can improve sports results, increasing the concentration, attention, reaction and learning. They can be especially useful in sports, requiring high concentration and making quick decisions, such as team sports and martial arts.
10.4. The risks and side effects of nootropics:
Some nootropes can cause side effects, such as anxiety, insomnia, headaches and gastrointestinal disorders. It is important to choose nootropics that meet your individual needs and goals, and accept them in the recommended dosages.
10.5. Ethical issues of using nootropics in sports:
The use of nootropes in sports raises ethical issues, as they can give an athlete an unfair advantage. Some sports organizations prohibit the use of certain nootropes.
Section 11: Bades and individual characteristics of the body
11.1. The influence of genetics on dietary supplements:
Genetics can affect the effectiveness of dietary supplements. For example, some people can be more sensitive to caffeine than others. Genetic tests can help determine which dietary supplements will be the most effective for you.
11.2. Allergies and individual intolerance:
It is important to consider allergies and individual intolerance when choosing dietary supplements. Always read the composition of the product and pay attention to the warnings about allergens.
11.3. Interaction with drugs:
Some dietary supplements can interact with drugs. If you take any medicine, consult a doctor before taking any dietary supplements.
11.4. The importance of keeping a diet and dietary supplements:
Keeping a diet and dietary supplements can help track how various dietary supplements affect your well -being and sports results.
Section 12: recent studies and trends in the field of dietary supplements for athletes
12.1. New dietary supplements and their potential advantages:
In the field of dietary supplements for athletes, new products and research constantly appear. Some of them may have potential advantages, but it is important to evaluate their effectiveness and safety based on scientific data.
12.2. Trends in the use of dietary supplements:
Trends in the use of dietary supplements for athletes include a personalized approach, use