Sport supplements (4)

Subcategories

Creatine

Creatine is one of the most popular supplements among athletes, especially those seeking to increase strength, mass, and recovery during workouts. Here are the main benefits of creatine for athletes: <ol style="list-style-type:none;"> <li> Energy source for short-term and high-intensity exercises: Creatine helps replenish ATP (adenosine triphosphate), which is the primary energy source for short-duration, high-intensity exercises, such as sprinting or weightlifting. </li> <li> Increased muscle volume: Creatine can increase the water content in muscles, which in turn can make muscles appear larger. It's also believed that creatine may stimulate protein synthesis, aiding in muscle growth. </li> <li> Improved workout performance: Taking creatine can improve the ability to perform more repetitions in a single exercise set and reduce recovery time between sets, allowing an athlete to train harder and more efficiently. </li> <li> Increased strength and endurance: Studies have shown that creatine can increase maximal strength and sprint endurance, allowing athletes to generate more power and perform more intense workouts. </li> <li> Better recovery: Creatine can reduce muscle damage and inflammation after intense workouts, speeding up the recovery process. </li> <li> May improve brain functions: Although most attention is given to creatine's benefits for muscles, some studies suggest that it can also positively affect brain functions, especially in situations requiring rapid decision-making or high levels of concentration. </li> </ol>
Proteins

Protein supplements can be highly beneficial for athletes, aiding in achieving their training and recovery goals. Here are the main benefits of protein supplements: <ol style="list-style-type:none;"> <li> Convenience and Rapid Protein Source: Protein supplements, such as protein powders or bars, provide a quick and convenient way to consume the required amount of protein, especially when it's not possible to eat a full meal. </li> <li> Supports Muscle Growth and Recovery: Intense workouts cause microscopic damage to muscles, requiring protein for repair. Protein supplements help quickly deliver essential amino acids, which promote muscle repair and growth. </li> <li> Optimized Amino Acid Profile: Most protein supplements are formulated to provide an optimal amount of essential amino acids, especially BCAAs (branched-chain amino acids), which are crucial for muscle recovery and growth. </li> <li> Lower Fat and Carbohydrate Content: Protein supplements often contain fewer fats and carbohydrates than proteins obtained from food, making them beneficial for athletes trying to control weight or consume fewer calories. </li> <li> Improved Recovery: Consuming protein supplements immediately after workouts can speed up recovery, reduce muscle soreness, and improve the quality of the next day's workout. </li> <li> Immune System Support: Certain protein supplements, especially those containing glutamine, can help strengthen the immune system, which is important for those training intensively and trying to avoid excessive fatigue and injuries. </li> <li> Diet Supplementation: For athletes who cannot get enough protein from their regular diet for various reasons (e.g., vegetarians or vegans), protein supplements can help ensure they still receive enough essential amino acids. </li> </ol> It's important to note that while protein supplements are beneficial, they shouldn't be the sole source of protein. A well-rounded and balanced diet with a variety of protein sources is essential for optimal health and performance.
Amino acids

Amino acids are essential for human health and well-being, with particularly significant benefits for athletes due to their roles in muscle growth, recovery, and overall physical condition. Here are some of the key benefits of amino acids for athletes: <ol style="list-style-type:none;"> <li> Muscle Growth and Repair: Amino acids are the building blocks of proteins, which are necessary for muscle repair and growth following workouts. Leucine, isoleucine, and valine, known as branched-chain amino acids (BCAAs), are especially important in promoting protein synthesis and reducing muscle breakdown processes. </li> <li> Energy Source: Some amino acids can be used as an energy source during workouts, especially when carbohydrate reserves are low. This can help reduce muscle fatigue and improve workout efficiency. </li> <li> Increased Endurance: BCAAs, particularly leucine, can help reduce the production of serotonin, which promotes a sense of fatigue in the brain. This can increase athletes' endurance and delay the feeling of fatigue. </li> <li> Improved Recovery: Amino acids help accelerate the recovery process after intense workouts by reducing muscle damage and promoting faster recovery dynamics. </li> <li> Immune System Support: Intense workouts can temporarily weaken the immune system, but certain amino acids, such as glutamine, can help strengthen immune function and reduce the risk of infections. </li> <li> Better Physical and Psychological Condition: Some amino acids affect neurotransmitters in the brain, potentially improving mood, reducing stress, and enhancing sleep quality, all of which are important for athletes' recovery and overall well-being. </li> </ol> Amino acids can be obtained from various food sources, including meat, fish, eggs, and certain plant proteins. However, athletes sometimes choose supplements, especially during periods of intensive training or competition, to ensure optimal intake and achieve the best results.
Energy

<h5>Ways to Improve Your Energy</h5> You want more power for your morning workout, an afternoon lift during a long workday, or a boost while you cheer your kids on the soccer field. Will a supplement do that? Some may make a difference. But it’s best to talk with your doctor first. They can see if it’s OK for you to take. <h5>Caffeine</h5> It revs up your metabolism and makes you feel like you have more physical and mental energy. If you just want a slight pick-me-up, Be careful not to overdo it. <h5>Guarana</h5> This herb contains caffeine. Some studies show that it can help young adults with mental strain. But if you already get caffeine from other sources, such as coffee, be careful not to overdo it, as it can disturb your sleep. In higher doses, it can cause more serious problems such as anxiety and heart rhythm issues. <h5>Asian Ginseng</h5> It may improve mood and energy. You can try it, but keep your expectations in check. it’s a relatively expensive herb and many products don’t contain much ginseng and instead have more filler ingredients. <h5>Vitamin B12</h5> If you already take a multivitamin, you probably already get the recommended daily dose, so you don’t need an extra supplement. And unless you are low on B12, science doesn’t show it will give you an extra boost. Are you vegan (you eat no meat, dairy, or other animal products)? Then you may need B12 supplements, because only animal foods have vitamin B12 naturally. <h5>Coenzyme Q10</h5> Your cells need this antioxidant to make energy. It’s harmless, but there is no strong evidence that it curbs fatigue. <h5>More Things You Can Do</h5> “Technically, energy comes from calories,” Kemper says. So you might want to have a healthy snack, like almonds and fruit, or yogurt with granola. It’s also a good idea to drink something, because we often feel tired when we’re actually thirsty. A glass or two of water can make a big difference in energy if you’re low on fluids. You can also bump up your energy level with everyday habits, like “getting enough sleep, and good sleep,” Kemper says. On average, adults need between 7 and 9 hours of sleep a night. Being active also revs you up. It all counts -- even a 10-minute dance party with your kids, or a pass at your garden, or a few yoga poses before bed. Research shows that adults who fit in as little as 20 minutes of exercise a day felt less fatigued. Most adults should aim for at least 150 minutes of exercise a week. But check with your doctor first if you have health problems or have been inactive. Also, work on whittling down your stress. It will zap your energy fast. All the other good things you can do for yourself, like sleep and exercise, will tame it and get your get-up-and-go back in gear. Additional energy intakes is understandable when you have high intensity trainings or during the competition you need to make final sprint for the better result. Also in some case it helps when people have low blood pressure to make more light in their eyes. Please be aware not to take to much energy supplements because it could be harmful. In this case more is not better case.
Omega

<h5>What are omega-3 fatty acids?</h5> <img src="https://www.emedical.lt/img/cms/omega%20emedical.jpg" alt="Omega quality Ifos standard emedical" width="80%" /> Omega-3 fatty acids are a type of polyunsaturated fat believed to have multiple health benefits. Omega-3 fatty acids get their name from the structure of their molecules, in which the first of several double bonds occurs three carbon atoms away from the end of the carbon chain. There are three types of omega-3 fatty acids: Alpha-linolenic acid (LNA) is found in vegetable sources, and eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) come from fish and other marine life. The laundry list of benefits these vital nutrients offer is long and varied. Omega-3s have anti-inflammatory and anti-blood-clotting effects and may help reduce the risk of heart disease and stroke. They’re vital for brain function, joint mobility, hormone production, genetic function, eye health, and infant development (brain, immune, and nervous systems).
Vitamins-omega-minerals

Vitamins and minerals are essential nutrients because they perform hundreds of roles in the body. There is a fine line between getting enough of these nutrients (which is healthy) and getting too much (which can end up harming you). Eating a healthy diet remains the best way to get sufficient amounts of the vitamins and minerals you need. <h5>What Are Vitamins?</h5> Vitamins are organic compounds the human body needs but doesn't produce enough of on its own; getting them through food or supplementation is necessary. Without, vitamin deficiency may result and can seriously impact our overall health. There are two categories of vitamins our bodies need: water-soluble, and fat-soluble. Water-soluble vitamins B and C are found in whole grains, fruits, and vegetables. Because they break down easily in water, our bodies flush water-soluble vitamins out through urination, this requires we provide ourselves with an ongoing daily supply. Fat-soluble vitamins A, D, E, and K are absorbed by stored body fat and can be stored for later use. Although our bodies need this type of vitamin less often, overconsumption can be dangerous. These are found most abundantly in naturally fatty foods, such as oily fish, dairy, beef. Vegetarian and vegan-friendly sources include a wide variety of fruits and vegetables, although in much lower concentrations than in animal-based options. <h5>What Are Minerals?</h5> Minerals are inorganic and found in water and soil. They can also be divided into two categories. Macronutrients, which our bodies need over 100 mg each day of, include potassium, sodium, calcium, phosphorus, and magnesium. The amount of "trace minerals," or micronutrients, the body needs is significantly less, under 100 mg per day. These include zinc, iron, manganese, copper, iodine, selenium, and molybdenum.