Sports nutrition in relation to running training: what's what and why?

Bodybuilding is a strength sport where the main emphasis is on developing muscle mass and strength.

But during relief training (cutting), you have to do more work, including cardio, in order to speed up the fat burning process.

This is where aerobic abilities come to the fore.

Today we will consider the issue of developing this physical quality not from the point of view of sports, but as a practical guide for bodybuilders during the drying period.

What is endurance and how to increase it

Endurance is one of the main motor qualities of a person.

It is expressed in the body’s ability to perform low-intensity physical activity for a long time.

There are two types of endurance:

1. General
2. Special

General endurance is the body’s ability to perform any low-intensity physical activity for a long time, and special endurance is narrowly focused (specific).

Special endurance is in turn divided into:

1. Expressway
2. Speed-power
3. Coordination
4. Strength (dynamic and static strength endurance)

The main factors for developing endurance are special training and nutrition.

There are also a large number of medications and dietary supplements that help speed up the improvement of this physical quality.

Where is endurance required?

Sports disciplines that require predominantly high endurance:

• cycling;
• running (middle and long distance);
• mountaineering;
• swimming;
• ski race;
• skating;
• rowing sport;
• race walking, etc.

This group includes all disciplines related to cyclic sports. Their peculiarity lies in the repeated repetitions of the same movement. At the same time, athletes expend enormous amounts of energy and endure high or extreme physical activity. Therefore, it is not surprising that some of them are trying to deceive the “sports system” with the help of doping.

Pharmaceutical drugs that increase stamina

There are 4 groups of drugs that are characterized as drugs to increase endurance.

Let's look at each in more detail.

1) Depleting

Caffeine is a drug widely used in bodybuilding from the class of psychostimulants.

In pharmacies it is sold in tablet form as caffeine-sodium benzoate.

By the way, this is the safest remedy from this section.

Probably everyone has experienced what a caffeine overdose is: trembling hands, rapid heartbeat and a hyperactive state.

Caffeine also has a lethal dosage - 20 grams in its pure form.

Psychostimulants should not be taken for longer than 3-4 weeks! They have a debilitating effect on the body, and the central nervous system (CNS) is particularly affected.

In bodybuilding, drugs containing caffeine are used only during shock loads. For example, in the last weeks of drying. This is followed by a month's rest.

2) Metabolic

Among them:

1. Actoprotectors
2. Steroid and non-steroidal anabolics
3. Adaptogens
4. Nootropics
5. Vitamins
6. Amino acids

These are pharmaceutical drugs that increase endurance by activating the corresponding mechanisms of the body.

Pharmacy complex vitamin-mineral preparations and individual amino acids (glutamic acid, taurine and methionine) are common in bodybuilding.

This also includes L-carnitine. In medicine, it is patented under the name “Levocarnitine” (trade names “Elkar”, “Carniton”).

All these substances improve endurance, while being safe for health.

The course of admission is from 1 to 3 months.

Another class of drugs that have proven effective in developing endurance are non-steroidal anabolics.

They are completely legal and are not doping.

Non-steroidal anabolic steroids are widely used in all types of endurance sports.

Among them:

• Riboxin
• Mildronate
• Asparkam
• Potassium Orotate
• ATP-long

Anabolic steroids work just as well.

They were legally used in elite sports, in disciplines related to endurance, until 1973.

Later, the International Olympic Committee banned their use, and the fight against doping began.

But athletes continue to take anabolic steroids, only unofficially.

Steroid use is associated with increased muscle mass and strength.

But in fact, anabolic steroids speed up the body's recovery after heavy training, increasing physical performance and increasing the number of red blood cells.

Everything taken together significantly improves endurance, provided that the training is appropriately focused.

The following anabolic steroids can be found in the pharmacy chain:

• Testosterone esters (Sustanon-250, Omnadren-250, Testosterone propionate)
• Retabolil

True, there is one “but” - they are sold only with a doctor’s prescription, as they have a lot of side effects and require monitoring.

Adaptogens are an alternative to anabolic steroids.

They have similar effects, which is why they are also called natural anabolics. True, in terms of the degree of impact, these drugs are much weaker.

The range of adaptogens is varied:

• ginseng
• Eleutherococcus
• Leuzea
• Rhodiola rosea
• echinacea
• Schisandra chinensis

Taking these drugs increases overall vitality and, as a private effect, improves endurance.

Another class of medications are nootropic drugs.

The most popular of them is Piracetam. A controversial drug, the effectiveness of which is questionable.

However, these drugs are also used in sports.

Actoprotectors have proven their benefits in professional sports, but have become less popular among wide circles of athletes.

The most famous drug from this class is Antichot (bemitil). Nowadays it is rarely found in pharmacies.

3) Combination drugs

The most famous combination drug is Dexamethasone.

Its big advantage is its low cost and availability in any pharmacy.

The downside is that it is a hormonal drug, and also a corticosteroid. This means that it provokes the breakdown of muscle tissue.

For long-distance runners, losing a couple of kilograms of body weight is a joy. The lower your body weight, the easier it is to run.

But in bodybuilding, losing muscle mass, and even of your own free will, is like death.

It is worth noting that dexamethasone is still used in bodybuilding, but only together with anabolic steroids to minimize muscle loss.

There is also a 4th group of drugs - secondary action.

But these are drugs that increase endurance indirectly and are not used due to low efficiency.

"Alphabet": an effective tool to improve performance

The domestic pharmacological brand “Alfavit” has proven itself as a manufacturer of vitamins. There are also energy pills among them. Reviews from people who have taken it indicate that for a noticeable effect, you need to take the drug for at least one month. This is the biggest disadvantage - the relatively long wait for the effect. But if you do not deviate from the course of treatment, the result will certainly come.

"Alphabet Energy" contains:

• yellow tablet: thiamine, ascorbic acid, retinol, iron, copper;
• red tablet: tocopherol, nicotinic acid, pyridoxine, riboflavin, zinc, iodine, selenium, manganese, magnesium;
• green tablet: biotin, cyanocobalamin, chromium, calcium, folic acid.

Three tablets per day should be taken after each meal. Accordingly, the yellow pill is after breakfast, the red pill is after lunch, and the green pill is after dinner. If you accidentally mix up the order of appointments, nothing bad will happen.

Contraindications to taking the drug are individual intolerance to the components, pregnancy and lactation, children under 12 years of age, renal and liver failure (use is possible only after consultation with your doctor).

Sports nutrition to increase endurance

In the world of dietary supplements, there is a fairly large group of supplements that promote the development of endurance:

1. Pre-workout supplements
2. Isotonics
3. Creatine
4. Amino acids

The undoubted leaders are pre-workout complexes that help increase productivity. Endurance increases to cosmic levels.

They contain various substances that improve the body’s performance in different ways:

• Psychostimulants (caffeine, geranium, ephedra)
• Creatine
• Amino acids
• Vitamins

However, there are a number of contraindications for use:

1. Heart diseases
2. Hypertension

Another disadvantage is that it quickly becomes addictive and the effect disappears.

Use only under shock loads, 3-4 weeks. Next, you should take a break from taking it for 1-2 months.

Isotonic drinks are a time-tested remedy for millions of athletes.

They are similar in composition to blood plasma, are easily and quickly absorbed, and maintain performance at a consistently high level.

Amino acids (complex, BCAA, individual - L-glutamine, Beta-alanine, citrulline and others). They speed up the recovery of the body during the workout, which is directly related to the increase in endurance.

Creatine monohydrate is another supplement that is widely used not only in strength sports (strength plus mass), but also in all types of endurance sports, as it very well promotes the growth of this motor quality.

"Supradin" in tablet and effervescent form

“Supradin” is a universal vitamin and mineral complex that is recommended by almost all therapists, neurologists, and pharmacists. These vitamins were originally created specifically as a drug for active people who must maintain a high level of both physical and mental performance. The composition includes a full complex of B vitamins, iodine, a full set of minerals (selenium, magnesium, potassium, magnesium). “Supradin” is not just a pill for vigor and energy, it is also an excellent drug that prevents the development of micronutrient deficiency in the body.

Magnesium and selenium support the functioning of the cardiovascular system. The complex also contains pyridoxine - in combination with it, magnesium is absorbed much better. The same can be said about vitamin D and calcium - these two microelements complement each other, promoting maximum absorption.

Contraindications to taking the drug: hypersensitivity to any of the components that are included in the composition. During pregnancy and lactation, you should consult a gynecologist about the advisability of taking it. For students during periods of increased stress (sessions, passing a diploma), taking “Supradin” will help them pass all tests successfully and with dignity.

The drug is available in two forms: tablet and effervescent (the tablet dissolves in a glass of water). Their composition is identical. Reviews from people who have taken it indicate that the soluble form is absorbed better; it is optimal to prefer it, despite the fact that the tablet form of the drug is cheaper.

Solid food

If sports supplements and pharmaceutical medications help improve endurance, then simple food is the foundation without which the development of endurance is simply impossible!

The main attention is paid to the quantitative and qualitative composition of carbohydrates.

It is recommended to consume 60-70% of the total calorie intake.

Preference is given to complex (slow) carbohydrates - cereals, vegetables, black bread.

Simple (fast) carbohydrates are also accepted - sugar, honey, fruits and dried fruits.

The main task of taking fast carbohydrates is to instantly replenish glycogen depots in the body (in the liver and muscles).

The best time to take fast carbohydrates is during training and immediately (within the next 30-40 minutes) after the end of the workout.

"Doppelhertz Active" for chronic fatigue and laziness

"Doppelhertz Active" is a line of tablets for vigor and energy. The pharmacy offers a wide range of this series: with zinc, for teenagers, for the elderly. You can buy this drug without a prescription from a doctor; the cost of a package of 30 tablets ranges around three hundred rubles. You should take one tablet per day.

“Doppelhertz Active” is a product that increases vitality and performance, as it contains ginseng extract, all B vitamins and a minimum of essential minerals. Reviews from people who have taken the drug indicate that a noticeable effect from taking it appears after about two to three weeks. It is expressed in the fact that waking up in the morning becomes easier, your mood becomes stable and even, and your performance almost always increases. These are good energizing pills for those who do not suffer from chronic and neurological diseases. If loss of strength is caused by a deficiency of vitamins and minerals, then Doppelhertz Active is just that. what does such a person need?

Ice and steam for good tone

Athletes have other legal ways to tone up, relieve tension and tidy up their muscles. These include, for example, ice baths and a sauna. Immersing yourself in an ice bath after a hard workout reduces muscle pain by 20%. This figure was given by Chris Bleakley, a researcher at the University of Ulster in Northern Ireland.

28-year-old Mexican Urbano Antillon taking a bath with ice cubes

Photo: fitsport.ru

In addition, immersing yourself in an ice bath after exercise allows the body to recover faster after exercise, which is also very important for an athlete.

Vitality medications for those who have trouble sleeping

With chronic stress and constant psycho-emotional tension, sleep problems inevitably develop. In some cases, a person reaches such a degree of neuroticism that he is forced to resort to relieving stress with the help of alcoholic beverages. Of course, this method of increasing performance leads to nowhere. Alcohol is an even greater depressant, which only helps solve sleep problems at first, and then aggravates them, putting the nervous system in a state of shock.

The best pills for vigor and energy that are suitable for people with insomnia are, oddly enough, sedatives and sedatives. You just need to take them in the evening, before going to bed, then your sleep will be sound, and in the morning the person will wake up alert and rested. In some cases, a month of regular use of such tablets before bed is enough. As a result, sleep improves, the person gets enough sleep, and there is no need to take any additional stimulants.

• Herbal mixture "Fitosedan" should be taken one cup before bed every day. An hour after taking the drink, a sound sleep will come - all problems will recede into the background. Regular consumption of this drink strengthens the nervous system, makes a person self-possessed and calm. In some cases, a monthly course of “Fitosedan” can replace therapy with serious prescription drugs (provided that the person simultaneously eliminates nervous overload, begins to adhere to a healthy lifestyle, and falls asleep constantly at the same time).

• "Berocca" are tablets for dissolving in water, which are designed to improve sleep, strengthen the nervous system, give a person vigor and increase his resistance to life's troubles. When taken regularly, Berocca can significantly alleviate the condition of a patient prone to depression, anxiety, and obsessive-compulsive behavior. Of course, this complex will not replace full-fledged drug therapy, but in the initial stages of problems it can provide significant help. Contraindications to taking Berocca are individual intolerance to the components, pregnancy, and children under twelve years of age.

Tinctures of medicinal herbs to improve performance

There is a simple and safe way to increase performance - by taking alcoholic tinctures of medicinal herbs. They can be purchased at a pharmacy without a prescription. Take a teaspoon on an empty stomach daily. Judging by the reviews, a noticeable therapeutic effect develops after just two weeks of regular use (provided that the person maintains an otherwise healthy lifestyle).

Tinctures of the following plants have a therapeutic effect:

• ginseng;
• rose hip;
• Eleutherococcus

There are practically no contraindications to their use, with the exception of individual intolerance to the components. Also, such tinctures are prohibited from being used by people who have a history of problems with alcohol dependence.

Drugs for running

With the advent of drugs that can positively influence athletic performance, a lot of talk has been generated about the admissibility of this method. However, the mechanism was launched, and today it is experiencing the peak of popularity. In this regard, it was decided to create a document with a list of prohibited drugs. The document is regularly updated, and rarely any titles leave it.

Prohibited drugs

A list of prohibited drugs can be found on the WADA website, if you can sort through the many documents with recommendations and revelations. If you don’t want to look for information in an English-language source, then I bring to your attention a list of the main drugs prohibited for use for running and other sports.

Drugs containing erythropoietin are prohibited and are not recommended for use. Erythropoietin increases the hemoglobin content in the blood. Hemoglobin is a natural substance whose main task is to deliver oxygen to cells. Accordingly, the higher the hemoglobin level, the more oxygen the cells receive. There is an acceptable hemoglobin norm in sports: men - 160-180 hl, women - 130-150 hl. Exceeding this limit, even without using prohibited substances, will result in disqualification.

Anabolic drugs (agents) or steroids are also included in the doping list. The use of substances that increase the anabolic effect will inevitably lead to the disqualification of the athlete. Examples include: oxandrolone, stanozolol, turinabol. There are also non-steroidal anabolic substances that are not on the prohibited list.

Narcotics are also included in the list of prohibited drugs. The use of narcotic substances dulls the feeling of pain and fatigue, and helps relieve physical and psychological stress. Known drugs include:

• Cocaine
• Caffeine (more than 12 mcg/ml)
• Methylamphetamine

Corticosteroids are semi-illicit substances. Approved for superficial local use. Prohibited compounds include: beclomethasone, dexamethasone, triamcinolone, cortisone, methylprednisolone, sinaflan and other similar compounds.

When choosing corticosteroids, pay attention to whether they contain prohibited types of compounds.

There are also prohibited methods that are classified as doping:

1. Expansion of oxygen carriers: the use of blood cells that differ from the standard set, the use of unusual methods of treatment, the use of substances that increase the hemoglobin content (erythropoietin).
2. Masking methods that allow, through manipulation, to partially or completely hide the fact of doping.
3. Gene doping, which has been used recently, is a prohibited method. Doctors manage to influence an athlete’s performance by manipulating genes, compressing or expanding them.

Approved drugs

The list of drugs approved for use is quite large, despite the ban on many substances. Let's focus on drugs that are directly related to doping in running.

Riboxin is a non-steroidal anabolic agent. Runners use it to support the heart, it is a distant analogue of mildronate. A relatively inexpensive drug with no residual effect. Foreign athletes often use a more expensive analogue - inosine.

Heptral is a drug for the liver. After a running workout, slight cirrhosis of the liver occurs, and Heptral helps eliminate the consequences. The drug is quite expensive, but has no residual effect.

Ferroplex - used for regular intense training, 2 times a day after meals (no more than 6 tablets per day).

Phytin – accelerates recovery processes, must be consumed for several weeks. Used before competitions.

Cernilton - used in case of frequent flights. Allows you to adapt to constant changes in time zones.

Beta-alanine is an amino acid that is used to speed up recovery from injury, muscle fiber growth, and improve performance and endurance.

Vitamins, such as fermaton, are also allowed for use in acceptable dosages. Used to replenish the balance of lost vitamins during training.

If you know substances that are approved for use and will be useful for a runner, write the name and the drug will certainly add to this information. Personally known running doping has been described.

What is the residual effect in a doping sample?

Residual effect is the remainder of the prohibited substance in the sample (blood or urine) that remains after consuming the drug. Different substances have different periods of complete elimination from the body. For example, various forms of nandrolone are eliminated from the body within 1-2.5 years. That is, during this time the effect of steroids continues.

There is a group of drugs that do not leave a residual effect due to rapid elimination. Among them you can find permitted and prohibited substances. The list of permitted substances includes Riboxin, a drug for the heart. As a result of administration, there is a slight anabolic effect and is considered a non-steroidal substance.

The use of drugs to enhance physical performance is a personal matter for everyone, but before taking it, you should weigh all the pros and cons, assess the risks and consequences. Much can be achieved without the use of anabolic or narcotic substances. Proof of this is the many world records that were set even before the advent of the pharmacological era in sports.