Kosttillskott för hälsa, träningsanpassning och återhämtning

[King Grub]

Some dietary supplements are recommended to athletes based on data that supports improved exercise performance. Other dietary supplements are not ergogenic per se, but may improve health, adaptation to exercise, or recovery from injury, and so could help athletes to train and/or compete more effectively. In this review, we describe several dietary supplements that may improve health, exercise adaptation, or recovery. Creatine monohydrate may improve: recovery from and adaptation to intense training, recovery from periods of injury with extreme inactivity, cognitive processing, and reduce severity of or enhance recovery from mild traumatic brain injury (mTBI). Omega 3-fatty acid supplementation may also reduce severity of or enhance recovery from mTBI. Replenishment of vitamin D insufficiency or deficiency will likely improve some aspects of immune, bone, and muscle health. Probiotic supplementation can reduce the incidence, duration, and severity of upper respiratory tract infection, which may indirectly improve training or competitive performance. Preliminary data show that gelatin and/or collagen may improve connective tissue health. Some anti-inflammatory supplements, such as curcumin or tart cherry juice, may reduce inflammation and possibly delayed onset muscle soreness (DOMS). Beta-hydroxy beta-methyl butyrate (HMB) does not consistently increase strength and/or lean mass or reduce markers of muscle damage, but more research on recovery from injury that includes periods of extreme inactivity is needed. Several dietary supplements, including creatine monohydrate, omega 3-fatty acids, vitamin D, probiotics, gelatin, and curcumin/tart cherry juice could help athletes train and/or compete more effectively.

Int J Sport Nutr Exerc Metab. 2018 Jan 18:1-33. Dietary Supplements for Health, Adaptation, and Recovery in Athletes.

http://docdro.id/0pVs60R

[whuddafuks]

Kanske inte går att svara på men: När man pratar om gelatin och dess hälsofördelar så är det väl den höga mängden av glysin som ska ge dessa hälsofördelar? Jag brukar ta 2-3 glysin varje kväll, men det kanske kräver att man slevar i sig gelatinpulver? *spy*

[King Grub]

Här handlar det om gelatinproteinets uppbyggande effekter på brosk och bindvävnad som kan minska skaderisken hos idrottare.

[KT81]

could help athletes train and/or compete more effectively

Så egentligen ganska onödigt och effektlöst för den vanlige motionären och amatören?

[King Grub]

Visst, om motionären inte vill prestera bättre än han gör.

[KT81]

Visst, om motionären inte vill prestera bättre än han gör.

Inte när han redan gör sitt bästa.

[King Grub]

Återigen, om motionären inte vill prestera bättre än han gör. En extra repetition i knäböjen, några sekunder snabbare tid i spåret, med koffein t ex, än utan. Är han nöjd utan den extra prestationsförmågan, fine.

[Termy]

Det skall mycket till för att hinna före King Grub med en artikel ;) Missade helt tråden. Fulltext rentav. Tack :)

D-vitaminrekommendationerna verkar tolkas olika: "Although there is disagreement over appropriate cut points of serum concentrations of 25-hydroxyvitamin D (the marker of vitamin D status), commonly used cut points define deficient as a serum 25 hydroxyvitamin D of <50 nmol/L, insufficient as <75 nmol/L, sufficient as >75 nmol/L, and optimal as 100 to 250 nmol/L (Larson-Meyer 2015)."

Internetmedicin har ju fortfarande nuvarande rekommendationer:
< 25 nmol/L D-vitaminbrist
25-50 nmol/L Otillräckliga nivåer
> 50 nmol/L Tillräckliga nivåer
75 nmol/L Optimal nivå
> 125 nmol/L Potentiellt farlig nivå
> 250 nmol/L Potentiellt toxisk nivå

Intressant om förkylningar (som jag postade lite om i D-vitamintråden):

"The breakpoint for contracting a single episode occurred at ~95 nmol/l such that all athletes with concentrations lower than this breakpoint experienced one or more episodes of illness whereas those with higher concentrations had one or fewer episodes. A similar study in endurance athletes reported that a greater proportion of athletes who maintained serum 25(OH)D concentrations of <30 nmol/L presented with URTI symptoms over this time point. The fewest symptoms were reported in those with 25(OH)D concentrations >120 nmol/L (He et al. 2013). Athletes with low vitamin D concentrations also experienced a higher number of days with upper respiratory symptoms and higher symptom-severity scores. Although additional studies are needed to confirm the effectiveness of correcting low vitamin D concentrations through supplementation, a recent randomized, placebo-controlled study in university athletes found that 14-week supplementation with 5000 IU per day of vitamin D3 during winter training significantly increased salivary secretion rates of immune factors, namely cathelicidin and secretory immunoglobulin A (He et al. 2016)."