It doesn't matter how long you've been training. Whether it's been two days since your first workout, or you've been doing sports for several years. Your personal endurance threshold is always in need of improvement. Every athlete dreams of not getting tired during training, but having fun. And if you have found your balance, if the loads only cause you pleasant fatigue, then it’s time for you to increase your endurance threshold. In a word, fatigue is an indicator that the training will bring results. As soon as you notice that you are moving monotonously, without much effort, then your performance will be reduced.
Sports nutrition serves to adjust the athlete’s diet. It will also help for high-quality drying of the body. If you strive to ensure that muscle relief becomes noticeable to the naked eye, then replace carbohydrate nutrition with protein. Here you can find out why you need to take amino acids. But in today's article, we will look at the question of what supplements are needed to maintain the proper functioning of joints and ligaments. I hope everyone understands why they should be used. Especially those who experience constant stress on their knees, hip joints, and spine. After all, many even give up sports just because their joints begin to ache when exercising. How to protect them from destruction? What to do to make muscles and joints elastic and strong?
How to protect joints and ligaments during training
The most important thing is, of course, to do a full warm-up. Many, especially novice athletes, neglect this need. While nothing hurts, spending time on this additional mini-training seems inappropriate. But if you don’t stretch and stretch the muscles that will be affected, they can become injured. As a result, nearby joints will suffer. Pain in the back or joint will appear. Often such pain becomes unbearable. And the person refuses further training. To prevent this from happening, change exercises as soon as you feel uncomfortable.
Sometimes it happens the other way around. The joints have already begun to deteriorate. The pain is not felt yet, but as soon as you put pressure on them, they begin to ache and ache. That is why trainers advise strengthening joints with the help of choronroprotectors.
The effectiveness of sports supplements
Chondroprotectors are drugs that fall into two categories. These are both medicines and dietary supplements. They are produced by both pharmacological companies and manufacturers of sports supplements. Despite popular misconception, there is no difference between medicinal and sports supplements. Both dietary supplements for sports and medications for medical use are made from the same raw materials. The main suppliers are China, Belarus and the USA. The only difference is the treatment prescribed. For medications, only the doctor decides what to take for the joints, based on the diagnosis.
Sports nutrition for bones and joints often has an advantage over medications. Supplements contain increased dosages of the main components (initially they are designed for athletes). In addition, they are cheaper, considering the number of chondroprotectors per serving. They may also include additional components that enhance the overall effect (omega-3, plant extracts and others). Because both for preventive strengthening of ligaments and joints, and in the presence of problems, such complexes are more beneficial even for people who do not lead a sports lifestyle.
Medicines rarely contain more than 1-2 chondroprotectors. Glucosamine for joints and ligaments is the main component in most medications. Also, in many drugs the substance is present in the form of hydrochloride, which is slightly inferior to sulfate.
Chondroxide or other chondroprotectors
One very important supplement to prevent such situations is chondroxide. It is available in the form of tablets and ointment. But the ointment only works in cases where small joints are inflamed. For example, on the phalanges of the fingers. If the deep-lying hip joints are affected, then you cannot do without pills. The downside of the pills is that they need to be taken for at least six months. To achieve a therapeutic cumulative effect.
Look at options for drugs containing chondroxide and glucosamine . An inexpensive option, Joint Flex Caps, costs only 570 rubles for 120 capsules. According to reviews, the drug Glucosamine Chondroitin Msm, costing 1,520 rubles, has proven itself very well. Made in the USA, 180 tablets in a jar.
The second way to protect joints and ligaments is to use protective pads: knee pads, elbow pads. They fix the joints and prevent them from straining unnecessarily. But it is better to use them together with taking chondroprotectors or in cases where you know that the load will be on this particular joint.
The most popular and effective drugs are:
- chondroitin;
- glucosamine;
- methylsulfonylmethane.
All of them contain an extract from bovine cartilage tissue. They have the property of restoring damaged cartilage in humans. They have no side effects as they are completely natural.
Here is an example of products that are among the most popular among athletes:
You can choose any of them or ask your pharmacy for similar drugs. You can also purchase collagen , which is designed to maintain the elasticity of connective fibers.
Collagen helps restore cartilage tissue in joints and ligaments. The choice is very wide. The cost ranges from 540 to 1600 rubles per jar.
How do recovery supplements work?
To perform their task, joints must be both resilient and elastic. They do not have blood vessels, making feeding them a challenge. The main way to transport nutrients to cartilage is joint (synovial) fluid. It not only improves performance, but also softens friction. Due to this structure and features, the effect of drugs on ligaments and joints is limited. They must penetrate physiological barriers, so external influences (creams, ointments) do not produce results.
Strengthening joints and ligaments occurs due to:
- Increased amount of joint fluid;
- Strengthening anabolic and reducing catabolic processes;
- Restoration of the structure of cartilage tissue (occurs only partially and depends on the condition and age);
- Improving the transport of nutrients to the joint;
- Reducing pain and inflammation.
In this case, the joint is able to recover if it receives all the necessary substances for this. The main impact occurs during physical activity, so a sedentary lifestyle will significantly slow down regeneration. In such cases, gentle sports are perfect: swimming, table tennis and others.
The whole process is divided into two stages: elimination of pain and discomfort (primary), gradual tissue restoration (long-term). Therefore, it is recommended to drink joint products in courses. For severe joint pain, strengthening pills are not suitable; in such cases, anti-inflammatory and painkillers are used.
Glutamine - Helps prevent muscle breakdown
This amino acid is produced by our body. However, glutamine levels can deplete quickly, especially during strength training. If you train regularly and intensively, your body does not have time to replenish losses. As a result, energy is taken from your own muscles. Muscle fibers become brittle and tear faster. In addition, you begin to experience a lack of energy. During this period, the immune system suffers. As a result, colds and a decline in physical activity appear. This process goes almost unnoticed. You cannot understand what is causing your poor health and reluctance to get out of bed in the morning. However, these are only the first symptoms indicating a lack of glutamine.
You can reduce the effects of grueling workouts to zero by taking additional glutamine. For example, in a study of more than two hundred athletes, the following trend was noted:
- 82% of athletes did not get sick after regularly taking glutamine;
- In the group of those who took placebo, more than half of the participants got sick.
It is recommended to take about 20g of glutamine per day. You can increase your intake of foods that contain glutamine:
- cottage cheese, dairy products and milk;
- meat and chicken;
- spinach, beets and cabbage;
- fish and legumes.
You can also purchase drugs containing glutamine :
Sodium phosphate - delivers oxygen to muscles
Probably everyone who has ever trained intensively knows that if you breathe deeply and evenly during exercise, your performance will be higher. And this is explained by the fact that during deep breathing, oxygen is supplied to tense muscles in a timely manner. If you hold your breath, you won't be able to do half of what you are capable of. So, sodium phosphate is able to increase the flow of pure oxygen into the bloodstream. With sufficient oxygen consumption, activity time increases. The muscles do not become acidic so quickly and refuse to move. During strenuous exercise, it is very difficult to breathe evenly. Breathing often becomes shallow and uneven. A sodium phosphate supplement increases the effectiveness of each breath. Provides a more complete release of transported oxygen. As a result, training sessions become longer and athletes become less tired. The overall endurance of the body increases. Every now and then the workouts get longer.
It is recommended to take 3-5 grams per day. 1 gram per dose. Those. take three to five times a day. For 3-5 days before you are going to run a long distance or participate in a competition.
find sodium phosphate supplements here.
The problem is that usually, with poor nutrition, the amount of phosphates in the body is already exceeded. For example, in meat treated with phosphates the norm is exceeded hundreds of times. Violation of the calcium-phosphorus balance leads to fragility and brittleness of bones. Phosphates lead to calcium leaching. This is why this supplement should be used with great caution. And only after the doctor’s recommendations.
Dietary recommendations
It is recommended to combine any pharmaceutical products with a diet
The diet is developed individually by a trainer and a doctor.
You need to monitor your nutritional balance regularly. The menu should include foods rich in vitamins and beneficial microelements.
The cost of not following recommendations is quite high. Against the background of a deficiency of one or another element, the functionality of the joints will be impaired.
What to exclude from the menu
It is recommended to avoid:
- smoked and fried foods rich in inorganic salts;
- hot drinks;
- products containing artificial additives.
Eating smoked and fried foods has an adverse effect on the condition of the joint capsule. As a result, an inflammatory process develops.
Tea and coffee contribute to the accumulation of uric acid. Products saturated with artificial additives contribute to the leaching of calcium from the body.
What is recommended to eat
Recommended products are presented in the plate.
Table 4. What you can eat.
| Useful element | What to include on the menu | For what |
| WITH | Oranges, tangerines, lemon, green apples, cabbage, rose hips, red pepper | Collagen synthesis, promoting the growth of bone and cartilage tissue. |
| Calcium | Cheeses, cottage cheese, kefir, yoghurts, fermented baked milk, legumes, dill, parsley, sesame seeds | Strengthening bone tissue. |
| Potassium | Prunes, walnuts, rolled oats, buckwheat, dark chocolate, dates, raisins | Relieving the accumulation of phosphates. |
Creatine - increases muscle size
This supplement is most popular among those looking to quickly increase muscle size. The fact is that creatine promotes the accumulation and retention of fluid in the muscles. Thus, they appear more voluminous after the first uses. But this is not the main effect of creatine. It is good because during exercise the body primarily uses creatine. And only then ATP, glycogen and other reserves. Creatine manohydrate prevents the acid buildup that occurs during intense cardio and strength training. This means you will have the strength for longer and more active exercise. buy preparations with creatine online. Cost from 340 rubles to 3730. The choice is yours.
In the first two months of taking creatine in men, testosterone production increases by about 20%. Increases endurance. The joints suffer less, and the athlete feels an influx of energy. This makes it possible not to interrupt for rest. You won't even notice how your training will move to another level. You need to take 2 to 4 g of this supplement per day.
You may ask, can you get creatine from food? And I will answer: of course you can! Eat 200-400 grams of red meat and your daily requirement will be replenished. If this is not possible, or you are a vegetarian, then it is better to take creatine in the form of supplements. Some people report allergic reactions when taking it. Therefore, try with caution. The effect is achieved with daily and regular use of the drug against the background of constant training. You need to take it three times a day after strength training. Best in a protein shake.
Here you will be told in detail how to take creatine and what its benefits are:
Advantages and Disadvantages of Supplements
Means for strengthening ligaments and joints have both pros and cons. The latter are expressed in the speed of action and duration of courses.
Supplements for athletes have the following benefits:
- Effective both in recovery and for prevention or support;
- Favorable price per serving;
- They have a cumulative effect (joint supplements work even after you stop taking them);
- Able to relieve pain and swelling already by 12-14 days of use;
- Penetrate into cartilage tissue, unlike external agents for ligaments and joints;
- Prevents injuries during sports.
Taking into account the mild and cumulative effect, additives for strengthening cartilage tissue have certain disadvantages. These include:
- Slow analgesic effect (unlike nimesulide and other painkillers, joint supplements begin to act after one and a half to two weeks);
- They do not prevent arthrosis (although they may improve the condition slightly);
- The quality greatly depends on the manufacturer who produces the restoration complex.
In most cases, the main disadvantage is the slow effect. Athletes often use the drug for joints and ligaments when they already have problems, so they hope for a quick effect.
Protein shakes are a building material for muscle tissue
So much has already been said about protein shakes that there is probably nothing you haven’t already heard about. Cocktails should be drunk between main meals. They are especially needed for those who:
- is on a diet and eats little protein foods;
- adheres to vegetarianism;
- does not have time to cook meat dishes;
- who thinks that protein is contained in sausage;
- who is lazy to eat protein foods and replaces them with carbohydrates.
If there is not enough protein in the body, then do not expect an increase in muscle mass. This is an axiom. It is impossible to eat chocolate bars and vegetable salads and expect muscles to appear. You will remain an overweight person if you do not add the right amount of protein. Let me remind you that an adult needs from 1.5 to 2 grams of protein per day for every kilogram of his weight. buy ready-made protein shakes here.
What components are used in recovery complexes
There are two categories of ingredients in joint and ligament supplements. Chondroprotectors are the main substances that restore cartilage tissue, as well as supporting components.
The main active ingredients include:
- Glucosamine hydrochloride (advanced supplements use sulfate) is a natural substance produced in the body. Glucosamine for joints and ligaments is a basic building block;
- Chondroitin sulfate is an essential component of cartilage and joint fluid. For ligaments, chondroitin is a substance on which the strength of cartilage depends on compression or tension;
- Methylsulfonylmethane (MSM) is a chondroprotector that complements the action of chondroitin and glucosamine. Provides not only pain reduction and treatment of joints, but also increases the recovery of muscle tissue;
- Collagen is one of the most abundant types of protein in the body. Responsible for the restoration of skin, bones, ligaments and tendons;
- Omega-3 is a group of unsaturated fatty acids that relieves joint pain, inflammation, and improves mobility;
- Calcium and vitamin D – have a synergistic effect and restore the condition of cartilage tissue;
In addition to chondroprotectors, Growth Hormone (GH) has a pronounced effect on cartilage tissue. But due to its ambiguous legal status and high price, it cannot be recommended as the best remedy for solving joint problems.
The secondary (additional) components include:
- Shark cartilage is a source of collagen, calcium and glucosamine. Its price is very high, so it is rarely added to medicines or sports supplements;
- Curcumin is a common component, present in all preparations for ligaments and joints. Relieves inflammation and pain;
- Bromelain – effectively eliminates pain and swelling of tissues;
- Complex of vitamins for the restoration of cartilage and ligamentous tissues (B, C, E);
- Minerals – boron, manganese and others.
Preparations for joints and cartilage in bodybuilding may also contain plant extracts that increase the synthesis of Growth Hormone. Despite their popularity in strength sports, they should be considered an afterthought.
Delivery throughout Russia You can order sports nutrition in the KULTURIST#1 online store anywhere in Russia. More detailed information about delivery can be found on the “Delivery and Payment” page. Retail store addresses
#1 St. Petersburg Strike Avenue 96k3, st. m. Avtovo
#2 Novorossiysk st. Yuzhnaya, 21
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Caffeine is a source of energy and stamina
Another essential supplement for increasing endurance is caffeine. And it's not the caffeine you get with every cup of coffee. These are special professional tablets that will charge you with energy in the morning. They'll give you the boost you need before a tough competition or a grueling workout.
In addition, caffeine promotes fat burning. It is best taken one hour before training or other activity. Since its highest concentration in the blood is achieved precisely during this time. It is recommended to take 3-6 mg per kilogram of weight. Find professional caffeine for athletes
Vitamins for strengthening joints, ligaments, cartilage
In order for ligaments and joints to maintain their youth longer, they need some vitamins. Proper nutrition plays a major role in this. It is possible and necessary to get each vitamin from food, but the diet is not always balanced, so you should consume supplements that will contain enough of each vitamin valuable for the functioning of the body.
Among them, several vitamins play a special role - A, C and E. Due to their powerful antioxidant properties, they slow down the aging of the body and, as a result, the wear and tear of joints, ligaments, cartilage and other connective tissues. Since each of these vitamins stimulates the activity of the immune system, they prevent diseases of the joints, ligaments and cartilage caused by viruses from developing.
Vitamin E is also responsible for regeneration processes in joints. Vitamin A promotes the absorption of calcium and phosphorus and strengthens the fibers of the joint capsule. The value of vitamin C for the musculoskeletal system does not end with its antioxidant properties. This vitamin is involved in the synthesis of collagen, the main structural protein of all connective tissues, responsible for their strength. Vitamin B5 is involved in collagen synthesis.
Included in supplements for ligaments and other connective tissues is vitamin B6. This vitamin affects not only cartilage, ligaments and other connective tissues, but also gives an analgesic and anti-inflammatory effect.
Beta Alanine - Increases Performance
This drug increases endurance by neutralizing the effect of hydrogen ions. They accumulate in the muscles and lead to “failure”. This condition is known to everyone who trains for a long time. The muscles begin to tremble and the athlete is forced to pause and rest. Thanks to the action of beta-alanine, the percentage of carnosine in the muscles increases. It is this that becomes a kind of buffer on the path of hydrogen ions. This slows down the feeling of fatigue. The athlete can continue to work much longer. Studies have shown that on days when the same athlete did not take beta-alanine, his workout ended much earlier. find high-quality beta-alanine by following the link.
It is recommended to take a dose of 3 to 6 g per day in three to four doses. Each serving should not exceed 800 mg. This will reduce the tingling or numbness that usually accompanies taking a large dosage at once.
Taking complexes to restore cartilage and ligaments
Taking into account the slow impact and accumulation effect, the course for the restoration of cartilage or ligaments should be long. It is optimal to take the supplement for 1.5-2 months. This will make preventive strengthening of joints and ligaments pronounced and effective. In medical treatment, tablets for strengthening and regenerating cartilage are prescribed only after examination and diagnosis. In this case, what to take for the joints will be determined by the attending physician.
For athletes
Supplements for joints and ligaments in bodybuilding and other sports should be taken in courses, 2-3 cycles per year. In the absence of pain and complaints, it is enough to carry out 2 courses for 2 months. The same scheme is recommended for gymnasts and athletes of cyclic disciplines. For strength sports, it is recommended to conduct courses in a 2-by-2 mode (8 weeks on and 8 weeks off).
For people who do not play sports
For those who do not play sports, the drug for strengthening joints and cartilage is recommended to be taken as a preventative measure. Up to 30 years – 1 two-month course per year. After 30 years – 2 courses per year. People with an active lifestyle and frequent stress on ligaments and tendons (for example, when working as a courier) are recommended to take 2 preventive courses of the supplement per year, regardless of age.
BCAA - amino acids prevent protein breakdown in muscles
Of course, all these amino acids can be found in regular food. But most modern people do not always eat properly and in a timely manner. Moreover, many people are on a diet. For women losing weight, one of the most important supplements is BCAAs. Drink them during workouts to reduce pain and fatigue.
In addition to the fact that these amino acids prevent the feeling of fatigue during training, they also speed up metabolism. It has been observed that these amino acids increase the oxidation and breakdown of adipose tissue. Food begins to serve as a source of energy, and not as a filler for problem areas. Look at all the types and choose for yourself BCAAs with different flavors.
3-6 grams should be drunk once a day before exercise or during training. Choose this ratio of amino acids:
leucine/isoleucine/valine = 2:1:1. It is considered the best.
To summarize, we can say that not everyone will take all of these supplements at the same time. Personally, I choose several of them at a time. For example, BCAA and creatine, when you need to pump up muscles and dry out. Protein shakes when you don’t have the desire or energy to cook meat. Caffeine when you don't have the strength to start a workout in the morning. Chondroxide if I feel pain in my joints after training or a long walk. When you learn to understand your condition a little, then you can choose the right combination of supplements yourself.
buy BCAAs in different forms (sachets, capsules, cookies) here.
Watch a video about the three best sports supplements that you won't mind spending money on:
Release forms
Sports supplements for joints are available in capsules or tablets. Due to rapid oxidation and difficulty of production, they are almost never produced in liquid or powder form. Some brands split the portion into components. For example, Animal Flex from the Universal brand. One serving includes tablets for ligaments, cartilage and bones, as well as capsules with liquid components. Medical chondroitin and glucosamine are always available in tablet form, as they do not contain additional substances (fats, extracts, etc.).
