Skip to content
Increased physical activity or regular training for a specific sport are associated with an increased demand for many nutrients. The main goal is prevention, health-promoting activities, supplementing deficiencies in the diet and maintaining the balance of nutrients. This is where the adventure with nutrients and supplements should begin - from the basics. Nevertheless, composing a supplementation plan should be preceded by several fundamental steps.
Before you plan your supplementation…
Tests should be the first step we take on the road to an aesthetic figure or improving physical parameters. Unfortunately, very often people do not pay attention to the fact that health is the foundation of sports results. By striving for internal balance, we provide the body with the best possible development conditions. This also applies to all processes taking place in it. By taking care of health and balance, we have a positive impact on the hormonal balance, enzyme production, absorption of nutrients from food, immunity, well-being, psycho-physical regeneration and many others. It is worth remembering that the best medicine is prevention. Performing appropriate tests will give us insight into the general condition of the body and at the same time allow us to determine its real needs. This in turn will be an excellent point of reference for both nutritional and supplementation activities. Remember that you need to prepare properly for the tests.
Regular and intensive training not only causes a lot of stress for the body, but also significantly burdens the immune system. In addition, this type of stress puts pressure on the water and electrolyte balance, hormones, as well as the work of the circulatory system or the entire digestive system. Literally everything changes. In turn, it is very easy to see mutual dependencies between the systems in terms of functioning. For example, by taking care of the condition of the digestive system, we are able to serve our immunity, and the immune system significantly supports the development of muscles. Athletes live two or even three times more intensively than the average person. Therefore, a little tip: the interpretation of test results of physically inactive and active people will be different. Well... The differences are significant, especially in the metabolic plane. Regular and heavy exercise will lead to increased use of many elements taking part in important internal processes. A great example of this are vitamin B12 , iron or folates.
These ingredients are used, among other things, in the production of red blood cells (erythrocytes), responsible for cellular oxygen transport. However, the fact that athletes use much larger amounts of these elements is not taken into account. However, this may be a kind of hint to replenish nutritional deficiencies or to take an interest in additional supplementation. In addition, iron deficiency states are often observed in conditions of overtraining. Regular blood tests, thanks to which we obtain its biochemical analysis, can help to determine health problems, deficiencies or excesses of important elements, and even the production of inflammation. Additionally, it is worth performing a glycemic and thyroid test, the results of which can help in striving for a specific sports goal. Thanks to the tests, we will find out what ingredients we are missing, what our hormonal balance looks like, and therefore what aspect we should take care of first. What is more, thanks to regularly performed periodic tests, we can determine whether the supplements we take are working properly. Nevertheless, it is good to remember that some products need some time to "get going".
Another issue before planning supplementation will be an individually composed nutrition plan . After all, supplements are mainly to be a supplement / addition to the diet. Many factors should be taken into account ... Among others, age, gender, body weight, lifestyle, and above all the general condition of the body based on previous tests. First, we determine the demand for calories and nutrients according to the somatotype and the adopted nutritional system. Then we adjust everything to the training goal and the coefficient and type of physical activity. Supplementation in specific sports disciplines may differ from each other (not only in the type of substances, but also the times of their administration).
Conditioners – where to start?
Once we have completed the first, at least basic tests, and the diet plan has been composed, we can start selecting supplements. If you ask me " what supplements and nutrients are best ", I will most likely answer that it depends on the person, the goal, the condition of the body . Simply put: something different for everyone. Nevertheless, in my opinion, there are products that are worth using regardless of the training goal. The basis will be products that are designed to replenish deficiencies in the diet. Therefore, the first choice will be a protein supplement that covers the increased demand for building components and at the same time supports maintaining the protein balance. Additionally, it protects against excessive muscle degradation. One of the first choices should also be a vitamin and mineral preparation that not only affects the state of health, but also improves the development conditions in terms of exercise results. After all, the availability of vitamins and minerals determines the vastness of biochemical processes taking place inside the body. If our workouts are regular and quite intense, then with a clear conscience we can reach for joint protection supplements rich in chondroitin, glucosamine and MSM. Additionally, a collagen preparation and vitamin C (although if someone has problems with glycemia, they should be careful about taking larger doses at once). Now that we have taken care of the foundations, it is time for some sample supplements that, in my opinion, are worth using regardless of the goal.
- Vitamin D 3 + K 2 . In my opinion, this combination is the absolute favorite of "universal supplementation" (if you can call it that). It works very well both during the period of building muscle mass and reducing adipose tissue. It supports the condition of muscles and bones (they affect the reduction of bone mass loss). Moreover, considering the location and modern lifestyle, a significant part of our society is deficient in vitamin D 3 . Studies confirm that increased amounts of this vitamin can lead to an increase in testosterone levels, which are characterized by strong anabolic and regenerative properties. What's more, the compound stimulated the activity of androgen receptors and to some extent inhibited further decreases in the level of the mentioned hormone. It is worth mentioning that in studies, the use of vitamin D 3 resulted in an increase in follistatin levels, and consequently a decrease in the catabolic activity of myostatin. The effect? A better image of the muscles and the skeletal system, and consequently an improvement in the figure and an increase in physical parameters. It would be a good idea to take them with vitamin A in the form of retinol.
- Adaptogens (e.g. ashwagandha). A characteristic feature of this type of incoming agents is the ability to adapt efficiently to unfavorable conditions. Remember that regular and hard training significantly burdens the immune system and constitutes a large dose of stress for the body. The task of adaptogens is to increase resistance to stress, minimize the effects of stress and in many cases improve mental functions. It is worth mentioning that they have a very good effect on the nervous system and psycho-physical regeneration processes, which often plays a key role in sports. Compounds found in ashwagandha stimulate the activity of immune cells, helping to increase general immunity. What's more, appropriate doses can increase the production of nitric oxide (NO), which improves the flow of oxygen, blood and nutrients to our muscles. Studies confirm that supplementation with ashwagandha can increase testosterone levels and reduce cortisol. In addition, withanolides contained in the plant limit the production of TNF-alpha, which in excess has a negative effect on both muscles and connective tissue. TNF-alpha also limits the beneficial effects of testosterone and IGF-1 (insulin-like growth factor). Remember that using it at night can significantly improve recovery.
- ZMA (zinc, magnesium and vitamin B6 ) is considered a basic regenerative supplement. No wonder, because zinc itself takes part in the metabolism of nucleic acids, protein biosynthesis and affects the functioning of cell membranes. It should also be noted that it affects gene expression in relation to the storage and release of insulin. In the sports aspect, it has a calming effect, and its availability somewhat determines muscle contractility. Magnesium is particularly important when it comes to the regenerative and energy sphere. It has a positive effect on neuromuscular conduction, and the availability of the element affects the production of anabolic hormones such as IGF-1 or GH. Additional amounts of magnesium can result in increased muscle protein synthesis and improved anabolic insulin functions. In turn, vitamin B6 has a positive effect on the production of many important neurotransmitters, such as GABA. Some sources suggest that it can indirectly increase testosterone levels and reduce cortisol levels. All three elements complement each other perfectly in their regenerative action, providing a comprehensive supplement.
- Omega-3 . Healthy fatty acids are an element most often associated with health condition. However, it has a significant impact on building muscle mass. It is also useful in burning excessively accumulated fat tissue. Additional amounts of omega-3 acids have a beneficial effect on mental functions, lipid profile, nerve conduction and blood supply. In addition, in a sense it acts as an immunomodulator. In the sports aspect, omega-3 after entering the body is transformed into compounds that stimulate the activity of regulatory elements, such as cyclic AMP (cAMP). This factor is one of the key factors for the efficient course of lipolysis. In addition, supplementation with these fatty acids has a beneficial effect on the activation of threonine-serine protein kinase (mTOR), important, among others, for protein synthesis processes. It is worth mentioning that through its influence on mTOR or cAMP it is able to affect androgen receptor proteins and increase their production. The effect of this is the strengthening of anabolic signals, and therefore an increase in physical parameters.
- Branched-chain amino acids (BCAA) are one of the most popular supplements, which are successfully used in many sports disciplines. Let's start with the fact that the mentioned amino acids work well in the period around training, when we want to stop catabolism, start the anabolic phase and intensify regeneration processes. They will also allow you to improve and maintain concentration during a hard or extended training session. We owe a large part of their beneficial effects to their specific structure. Namely, methyl groups composed of carbon and hydrogen atoms (carbon skeletons). After being delivered to the body, BCAAs reach the skeletal muscles, where their carbon skeletons are burned, effectively powering the working muscles. Additionally, if we do not have optimal amounts of one of the branched-chain amino acids, regeneration will not be maximum. It is worth remembering that BCAAs reduce the penetration of tryptophan into the brain, which will limit the increased production of serotonin responsible for, among other things, states of central fatigue.
Supplements should be selected according to individual needs. And of course, the results of tests! Nevertheless, you can try to supplement the basics and help maintain the balance of specific nutrients. You should also take care of your intestines, where a large part of our immunity lies. This in turn will allow the immune and digestive systems to work better, and consequently improve exercise results. In most cases, it is a good idea to implement a multi-strain probiotic preparation and butyrates. If there are no contraindications, supplementation with B vitamins will work great. What nutrients and supplements do you reach for?
BCAA Xtra Instant
Ashwagandha
