хранителни добавки

За хората, които се интересуват от подобен тип суплементи, думи като протеин,креатин,аминокиселини и други са напълно естествени, докато за хора които не тренират и не се интересуват от този тип добавки може да звучат като нещо ужасяващо и вредно (често наричано с жаргона – химия). За това днес ще ви представим информация за основните хранителни добавки използвани в спортните начинания от трениращите целящи: по-добро и по-бързо възстановяване, повече енергия, по-добър протеинов синтез и много други.

Какво представляват хранителните добавки?

Хранителните добавки (или още познати като Суплементи) са вещества обособени като витамини,минерали,билки,антиоксиданти,аминокиселини и други които се водят естествени съставки и са разрешени за закупуване от крайния потребител без предписването им от медицинско лице. Тъй като те не изискват рецепти и други „разрешителни“ то може в общи линии да се нарекат безвредни. Разбира се има и случаи на проява на странични ефекти, но те се случват при малък процент от хората и то най-често при прекаляване на предназначения прием според етиката на продукта. С други думи хранителните добавки са вещества които целят по-добър прием на дадени хранителни нутриенти или общата физическа форма като често може да се нарекат и диетични храни тъй като когато например приемаме протеин от дадена храна често освен протеина ще погълнем и голямо количество мазнини и въглехидрати, които в крайна сметка може да увеличат подкожната мазнина. Когато обаче закупим суроватъчен протеин ние приемаме висока доза протеин с много ниска доза въглехидрати и така може да наречем суроватъчния протеин „чист протеин“. Разбира се нe всички хранителни добавки целят увеличаването на приема на дадена храна, има такива които целят по-доброто ви представяне в залата, и по-лесно изграждане на мускули например – креатин.Креатинът е продукт, който става хранителна добавка на все повече и повече спортисти. 5 грама от него се равняват на 1,1 килограма сурова телешка пържола (при термична обработка по-голямата част от него се унищожава). Креатинът повишава количеството Аденозин Три Фосфат(АТФ), в мускулите което се явява тяхното основно гориво, поради това креатинът се използва за натрупване на мускулна маса и за енергия, но съчетан с подходящо хранене (по-специално приемането на необходимото дневно количество белтъчини). Също така предпазва мускулите от разпад по време на тежки тренировки.

Защо се използват хранителните добавки?

  • Най-честото използване на хранителните добавки е поради хранителните съставки които предлагат, хранителните добавки се препоръчват от диетолози и други медицински представители на хора страдащи от редица заболявания причинени от недостиг на дедени нутриенти .
  • Освен това както вече споменахме хранителните добавки могат да се използват като диетична храна, поради чистото количество на дадено хранително вещество и липсата на други (както вече дадохме примера със суроватъчния протеин по-горе), също така се приемат от трениращи поради факта, че тежката тренировка изисква много повече прием на хранителни вещества за да успее да се възстанови тялото на трениращия които вещества както споменахме могат да се приемат точно от хранителните суплементи.
  • Разбира се доста често трениращите ги предпочитат и поради друга причина – спестяват много време. Една доза от гейнер за качване на маса (MASS gainer), в някои случаи, може да се сравни с едно нормално ядене. Разликата е ,че ще изпиете дозата за 30 секунди докато едно подобно ядене богато на същите вещества може да ви отнеме 30 и повече минути за приготвяне и ядене.
  • Някои добавки се използват, защото оказват положителен ефект на процесите свързани с изгарянето на излишните подкожните мазнини, безспорен и всеизвестен техен представител например е L-Carnitine за които ще споменем малко по-надолу.
  • Освен това друг тип хранителни добавки са минералите и витамините, които често се приемат поради тяхната липса в ежедневната храна. Освен общото здравословно състояние, те могат да подтиснат апетита, да увеличат мускулния растеж, да намалят образуването на подкожни мазнини, да предпазят от проблеми със ставите и много други.

Нека все пак отбележим едно много важно нещо:Хранителните добавки не се препоръчват като заместители на разнообразното хранене! Самото им име го подксазва те не са хранителни заместители а хранителни ДОБАВКИ. Също е добра идея да се съветвате с диетолог преди да започнете да приемате редовно количество от дадена хранителна добавка в случай че имате оплаквания и проблеми свързвани с хранителните вещества.

Какво не се класифицира като хранителна добавка?

Както споменахме доста често хората които не се интересуват от този тип неща и няма много информация, сравняват хранителна добавка с анаболни стероиди (познати като „химия“). Нека направим разликата за да избегнем объркване на двата термина. Анаболни стероиди допинги и други подобни са вещества които са забранени за използване и не се водят добавки към храната. Допингите се използват най-вече от атлети за подобряване на тяхното физическо представяне. Анаболните стероиди са група вещества, които също са забранени и точно те са виновниците за лошата слава на хранителните добавки и честото объркване с тях. Анаболните стероиди са хормони направени от мъжкият полов хормон тестостерон, който е отговорен за увеличаване на мускулната сила и размер. Всъщност той се произвежда от тялото ни по естествен път но хората често го инжектират в допълнителни дози за да увеличат размера и силата на  мускулите си. Както всички останали лекарствени продукти те имат странични ефекти и когато се злоупотреби с тях страничните ефекти могат да бъдат много сериозни, застрашаващи здравето и живота ви.

Някои често срещани хранителни добавки:

  • Суроватъчен протеин – суроватъчният протеин се извлича от млякото и е около 20% от съдържанието на общ белтък в млякото. Продаването му като хранителна добавка има множество предимства, например за да приемете  ~20гр суроватъчен протеин (което е една доза от добавката*) трябва да изпиете приблизително 3,5-4литра мляко, като разбира се това е рисково начинание, напълно неоправдано и да не говорим за голямото количество на излишни мазнини и въглехидрати които ще получите за сметка на 20-25 гр суроватъчен протеин. Суроватъчния протеин често съчетан с въглехидрат се приема за заместител на едно ядене, и най-често това ядене се препоръчва за закуска или след тренировка, когато тялото ви има нужда от бърз прием на лесноразтворим белтък. С прости думи казано суроватъчния протеин е хранително вещество извлечено от млякото за наше улеснение.
  • Витамини и минерали: както вече споменахме тяхните ползи са многорбоини и трудни за изброяване, но все пак ще дадем няколко примера. Да вземем за пример Магнезии – съдържа се главно в мускулите и костите, където подпомага мускулните контракции и енергийния метаболизъм, доказано е чрез изслевания че хоратакоито имат по-ниски нива и липса на магнезии имат много по-ниска издръжливост, която е критично важна за всички атлети без значение от спорта в които участват. Представете си бегач които има по-малка издръжливост от другите, дори при по-малки разстояния ще има по-слабо представяне в сравнение с друг бегач които има нормални нива на магнезии и съответно добра издръжливост. Друг минерал на които ще обърнем внимание е Хромът. Хрома подпомага хормона инсулин при обработка на въглехидрати, носи полза при придобиването на енергия, изгарянето на мазнините и изграждането на мускулна маса. Той подпомага организма при намаляването на теглото като спомага да се изгради мускули.
  • Креатин: Креатинът е аминокиселина, която в естественото си състояние се намира в гръбначните организми и подпомага доставянето на енергия към мускулите и нервите. Креатинът е открит през 1862 г. от Мишел Йожен Шеврьол като част от мускулите. Както вече споменахме той се използва от много спортисти поради повишаването на АТФ в мускулната тъкан  и съответно доставянето на повече необходимо гориво за тяхния синтез.
  • Аминокиселини: Аминокиселините (АК) са основните градивни елементи на белтъчините. Като такива – техния прием е жизнено важен, нормално те се приемат чрез храната(храни богати на белтъчини:месо , риба, млечни продукти и др.), но за да получим дадени аминокиселини от дадена храната ще трябва да преминем през доста процеси на смилане и разграждане. Разбира се, за това в наша полза има аминокиселини под формата на хранителна добавка и така ще спестим доста време на организма ни, а в същото време ще приеме доста по-голямо количество в сравнение със същото количество прието чрез храна. Може да се каже , че ако имаме една пилешка пържола (месо богато на белтъчини) то след разграждането и ще получим белтъчини и др елементи, белтъчините от своя страна ще се разградят до аминокиселини и от там ще влезнат  в белтъчния синтез в тялото ни (които е отговорен за изграждането на мускулна тъкан и разбира се много други важни процеси).В зависимост от вида на веригата, аминокиселините биват два вида – незаменими и заменими. Незаменимите и основни аминокиселини са осем на брой – метионин, треонин, триптофан, левцин, изолевцин, лизин, фенилаланин и валин, незаменими са защото тялото на човек не може да ги синтезира и трябва да се набавят чрез храната. Най-често се предлагат аминокиселини които съдържат повече незаменими за тялото АК.
  • L-карнитин: Карнитинът всъщност е аминокиселиниа която доста хора познават като пръв помощник за сваляне на излишните килограми. Основната функция на L-карнитина служи за пренасяне на мастните киселини с дълга верига през клетъчната мембрана, където служат за енергия, нужна на тялото.Действието му е двойно – вкарва мазнината в клетката и извежда ненужните продукти. Като резултат на всичко това се получава ефект на спомагане на изгарянето на подкожните мазнини.

И запомнете винаги четете упътването на етикета на хранителни добавки, те може да се водят като безвредни но все пак трябва да не прекалявате препоръчителния дневен прием!

 

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1 771 thoughts on “Какво представляват хранителните добавки”
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