Sports Nutrition For Joints And Ligaments

Content

• Who needs sports nutrition for joints and ligaments.
• Sports supplements for joints and ligaments.
• How to choose supplements.
• Contraindications.

Who needs sports nutrition for joints and ligaments

Sports nutrition is an additional source of replenishment and maintenance of the body's resources for macro- and micronutrients, which are actively excreted during training along with sweat.

Regular and individually selected sports are the key to health. However, there are elements without which the full effect cannot be achieved. This is a balanced diet and sports nutrition, working in conjunction with loads.

During intense exercise and training after long breaks, there are risks of oxidative stress, damage to muscles, ligaments and tendons, joint pain and other unpleasant symptoms in the musculoskeletal system.

Sports nutrition for joints and ligaments will be useful for all trainees (limited to children under 15 years old, see instructions for supplements).

In particular, special supplements for joints and ligaments are important for trainees over the age of 40, as well as for those who already have problems with the health of the musculoskeletal system.

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Sports supplements for joints and ligaments

• bovine;
• pork;
• nautical;
• poultry hydrolyzed.

• maintaining the health of connective tissue and the mechanical properties of the skin (the main component of the extracellular matrix, vital for the strength, regulation and regeneration of tissues);
• maintaining tendon health and mitigating the potential risk of injury in sports (collagen makes up 65-80% of the dry weight of tendons, while collagen cross-links help the tendon structure to maintain resistance to high impact loads);
• relieves joint pain;
• increases bone mineral density (helps protect against exercise-related damage); promotes muscle building, reducing overall fat mass;
• supports the work of the heart (reduces arterial stiffness, increases the level of "good cholesterol" in the body, promotes active blood supply to all tissues, delivering key nutrients to cells).

• take with vitamin C (to increase collagen synthesis, to hydroxylate proline and lysine, necessary for the formation of a collagen helix and intermolecular crosslinking);
• combined with other additives (chondroitin, glucosamine).

• glucosamine sulfate;
• glucosamine hydrochloride;
• N-acetylglucosamine or acetylglucosamine.

• participates in the biochemical synthesis of glycosylated proteins and fats that form cartilage, in the construction of joints, tendons and ligaments;
• participates in the formation of synovial fluid (lubrication) surrounding the joints;
• natural shock absorber of the body;
• powerful anti-inflammatory effect;
• used in the treatment of age-related pain in the bones and joints;
• contributes to the restoration of cartilage, the treatment of arthrosis;
• promotes mobility and overall health of joints and ligaments.

• can be used in combination with other anti-inflammatory supplements (turmeric, omega-3 fatty acids);
• for best results, take with chondroitin (they work well in pairs, as they have similar mechanisms to reduce inflammation and pain, help reduce symptoms associated with collagen loss).

• stimulates cartilage regeneration;
• prevents the "compression" of the connective tissue, acts as a lubricant for the articular surfaces (holding water, chondroitin improves the quality of the lubricant and its flexibility to hard or damaged tissues and joints);
• helps to naturally regenerate cartilage tissue and enhances tissue recovery after injury or exercise;
• helps build connective tissue throughout the body, including those that form joints.

• powder;
• cream / lotion;
• gel;
• tablets;
• liquid eye drops;
• crystals.

• reduces oxidative stress;
• reduces muscle pain, post-exercise spasms (may act as a natural analgesic to help prevent muscle pain, throbbing and swelling while improving range of motion)
• restores the flexibility and permeability of the cell walls in the muscles - nutrients can pass through the tissues more easily, the work of tissue repair is faster due to the reduction in the concentration of lactic acid, which causes "burning" after training. The result is less recovery time, reduced muscle soreness and the likelihood of cramps;
• restores collagen production;
• helps in the restoration of joints, tendons and ligaments;
• helps the body form new joint and muscle tissues while reducing inflammatory responses that contribute to swelling and stiffness;
• plays an important role in the production of glutathione, an important antioxidant and detoxifying agent

One of the most common injuries among athletes is an ankle sprain. Frequent recurrence of ankle sprains and residual symptoms are considered chronic ankle instability.

The affected tissue of the ankle joint consists of approximately 70% collagen, which is responsible for the elasticity and resilience of the tendons, ligaments and connective tissues.

There is evidence that chondroitin used with glucosamine helps maintain cartilage, reduces pain, promotes joint recovery after exercise or injury, helps the body maintain joint flexibility, and control natural inflammatory responses.

MSM provides fast recovery of muscles and joints after exercise, injuries and even surgeries. The greatest effect is achieved when used in combination with other anti-inflammatory drugs. The use of MSM supplements has been associated with improved immune function, faster healing, and reduced pain. These effects are achieved by counteracting certain by-products of physical activity (eg, lactic acid) that cause soreness, stiffness, pain, and stiffness in the joints and ligaments.

Glucosamine, chondroitin and MSM are often used together to support joint and ligament health. Chondroitin and glucosamine are considered safe and effective supplements for reducing joint and ligament pain - they are associated with fewer side effects than most pain medications.

How to choose supplements

1. For sports or for preventive purposes, sports nutrition for joints and cartilage is best selected with a specialist, for example, with a sports nutritionist (he will select the best for you, with optimal dosages).
2. You should purchase sports supplements in specialized stores in Moscow or in online stores with delivery in Russian cities.
3. It is necessary to pay attention to the expiration date and composition.

Contraindications

Glucosamine:

• allergy to the main component of the supplement (for example, shellfish);
• gastrointestinal disorders, nausea, headaches;
• pregnancy, breastfeeding (studies are limited on its effect during these periods, so it is best to avoid taking supplements or take them only under the supervision of a doctor);
• taking high doses (affects indicators - cholesterol, blood sugar, insulin resistance; consult a doctor);
• medication, chemotherapy drug (consult your doctor).

Chondroitin:

• hypersensitivity to chondroitin sulfate or other components of the supplement;
• lactose intolerance, lactase deficiency, glucose-galactose malabsorption;
• children under 15 years of age (the effectiveness and safety of the supplement have not been established);
• pregnancy and breastfeeding (the necessary controlled clinical studies have not been conducted on the safe use of the supplement during these periods).

MSM:

• rarely, but can cause mild side effects - diarrhea, skin and eye irritation;
• not suitable for those taking blood thinners (due to potential cardiac and circulatory side effects);
• pregnancy, breastfeeding (consult your doctor).