{"id":19690,"date":"2023-01-07T21:23:46","date_gmt":"2023-01-07T19:23:46","guid":{"rendered":"https:\/\/dietsabc.com\/?p=19690"},"modified":"2024-01-27T17:23:30","modified_gmt":"2024-01-27T15:23:30","slug":"nutritional-supplements","status":"publish","type":"post","link":"https:\/\/dietsabc.com\/en\/healthy-nutrition\/nutritional-supplements\/","title":{"rendered":"Nutritional supplements"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"19690\" class=\"elementor elementor-19690\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-3b5714a elementor-section-full_width elementor-section-height-min-height elementor-section-items-stretch elementor-section-content-middle elementor-reverse-mobile elementor-reverse-tablet elementor-section-height-default\" data-id=\"3b5714a\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-no\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-4f1bc90a\" data-id=\"4f1bc90a\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-154e29f5 animated-fast elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"154e29f5\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Nutritional supplements<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-67e39777 elementor-invisible elementor-widget elementor-widget-post-info\" data-id=\"67e39777\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeIn&quot;}\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-9ab8179 elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>January 7, 2023<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-192ceb03 elementor-widget elementor-widget-theme-post-excerpt\" data-id=\"192ceb03\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-excerpt.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\tWhat exactly are nutritional supplements? Can they help us improve our health and lose weight? Do they help improve athletic performance and relieve joint pain...\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-3b3c7f4d\" data-id=\"3b3c7f4d\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-42a8a299 elementor-widget elementor-widget-spacer\" data-id=\"42a8a299\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-31489758 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"31489758\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-18ce173a\" data-id=\"18ce173a\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7f8c7a3b elementor-widget elementor-widget-text-editor\" data-id=\"7f8c7a3b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>The nutritional supplement market is growing every year and growing rapidly.<\/p><p>It is estimated that in 2022 the global market for food additives was about 155.2 billion US dollars, and in 2027 it will already be about 220.8 billion US dollars.<\/p><p>And, as always - where there is a lot of money, there is a lot of unsaid, half-truths and yes - lies too.<\/p><pre>\u00a0<\/pre><h2>What are nutritional\/dietary supplements?<\/h2><p>Nutritional supplements are defined as vitamins, minerals, herbs or other botanicals, amino acids, and live microbes that people use to supplement their diet:<\/p><ul><li><a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/what-vitamins-and-why-do-we-need\/\" target=\"_blank\" rel=\"noopener\">Vitamins<\/a>. For example \u2013 multivitamins or individual vitamins, such as vitamin D and biotin (vitamin B7);<\/li><li>Minerals. For example \u2013 calcium, magnesium and iron;<\/li><li>Plants and <a href=\"https:\/\/dietsabc.com\/en\/food\/spices-and-herbs\/\" target=\"_blank\" rel=\"noopener\">Herbs<\/a>. For example \u2013 echinacea and ginger;<\/li><li>Botanical compounds. For example \u2013 caffeine and curcumin;<\/li><li>Amino acids. For example \u2013 tryptophan and glutamine;<\/li><li>Live microbes (<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/what-are-probiotics\/\" target=\"_blank\" rel=\"noopener\">probiotics<\/a>).<\/li><\/ul><pre>\u00a0<\/pre><p>Dietary supplements are not medicines! They are not intended to diagnose, treat or prevent disease.<\/p><p>But.<\/p><p>Dietary supplements can help you get enough essential nutrients when you don&#039;t eat foods that contain those nutrients, and thus improve overall health and help manage some health conditions, such as:<\/p><ul><li>Calcium and vitamin D help maintain strong bones;<\/li><li>Folic acid (vitamin B9) reduces the risk of certain birth defects;<\/li><li>Omega-3 fatty acids from fish oil may help some people with heart disease;<\/li><li>A combination of vitamins C and E, zinc, copper, lutein and zeaxanthin (<a href=\"https:\/\/www.nei.nih.gov\/research\/clinical-trials\/age-related-eye-disease-studies-aredsareds2\/aredsareds2-frequently-asked-questions\" target=\"_blank\" rel=\"noopener\">known as the AREDS formula<\/a>) may slow further vision loss in people with age-related macular degeneration (<a href=\"https:\/\/www.nei.nih.gov\/learn-about-eye-health\/eye-conditions-and-diseases\/age-related-macular-degeneration\" target=\"_blank\" rel=\"noopener\">AMD<\/a>).<\/li><\/ul><pre>\u00a0<\/pre><h2>Safety and risks<\/h2><p>The biggest problem with nutritional supplements is that the manufacturer does not need to prove their safety and effectiveness before releasing them to the market. That is, their safety and effectiveness are based only on the manufacturer's statements, and not on clinical studies.<\/p><p>Many dietary supplements contain active ingredients that can have a strong effect on our bodies and cause unpleasant side effects, especially if:<\/p><ul><li>They are used in large doses;<\/li><li>They are used instead of prescription drugs;<\/li><li>Several different nutritional supplements are used at the same time.<\/li><\/ul><pre>\u00a0<\/pre><p>Some nutritional supplements may increase the risk of bleeding if taken before surgery or may change your response to anesthesia.<\/p><p>Dietary supplements can also interact with some medicines and make them less effective, for example:<\/p><ul><li>Vitamin K can reduce the ability of warfarin (a blood thinner) to prevent blood clotting;<\/li><li>John&#039;s wort can speed up the breakdown of many drugs and reduce their effectiveness (including the effectiveness of some antidepressants, birth control pills, heart medications, anti-HIV medications, etc.).<\/li><li><a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/antioxidants\/\" target=\"_blank\" rel=\"noopener\">Antioxidants<\/a>, such as vitamins C and E, can reduce the effectiveness of some types of cancer chemotherapy.<\/li><\/ul><pre>\u00a0<\/pre><p>It is often difficult to understand which dietary supplements and how much you take daily because food manufacturers can add vitamins, minerals, and other dietary supplements to their products (especially in breakfast cereals and drinks). \u00a0<\/p><p>As a result, you may be taking more of these ingredients than you think, and more is not always better, as the risks of side effects may increase, such as:<\/p><ul><li>Too much vitamin A can cause headaches and liver damage, reduce bone strength and cause birth defects;<\/li><li>Too much iron can cause nausea and vomiting, as well as damage the liver and other organs.<\/li><\/ul><pre>\u00a0<\/pre><p>Respectively \u2013 use nutritional supplements with caution, especially if you are pregnant.<\/p><p>You should be especially careful with children because their body weight is small and what may be insufficient for an adult may be too large for a child.<\/p><pre>\u00a0<\/pre><h2>Nutritional\/Dietary supplements and food additives<\/h2><p><u>Food additives<\/u> are substances that are added to industrially produced\/processed products to compensate for specific nutrient deficiencies or to supplement the final product with nutrients that the manufacturer believes you need, usually with vitamins, minerals, or amino acids.<\/p><p>Accordingly, you cannot choose whether you need these substances or not. The product enriched with them can either be eaten or left in the store.<\/p><pre>\u00a0<\/pre><p><u>Nutritional supplements<\/u> are substances that each person chooses to use himself in order to improve the balance of nutrients or reduce the deficiency of nutrients in his body or for some other reason.<\/p><pre>\u00a0<\/pre><h2>Nutritional supplements and medications<\/h2><p>Dietary supplements differ from medicines mainly by the amount of active substances and, subsequently, by the legislative norms that regulate their sale.<\/p><p><u>Medicines<\/u> are defined as substances intended for the diagnosis, treatment, or prevention of diseases. Before a drug can be released to the market, it must undergo clinical trials, and the manufacturer must prove that each specific drug is safe and works exactly as the manufacturer claims.<\/p><p>That is, medicines are considered unsafe until proven otherwise.<\/p><pre>\u00a0<\/pre><p>On the other hand, in most countries, nutritional supplements are considered food, that is, they are considered safe until proven otherwise.<\/p><p>The safety and efficacy of vitamins, teas, herbs, diet pills, and a wide variety of other nutritional supplements <strong>do not need to be proven.<\/strong>.<\/p><pre>\u00a0<\/pre><p>In addition, determining the quality of dietary supplements is much more difficult than medicines, because:<\/p><ul><li>Medicines in most cases contain only one active substance \u2013 there are fewer variables, which means that the results of clinical trials and trials are much more reliable;<\/li><li>Food additives can be very complex (especially if they contain substances received from plant or natural sources). They often contain dozens or even hundreds of different substances, and therefore in many cases, it is very difficult if possible at all, to accurately isolate a specific active ingredient.<\/li><\/ul><pre>\u00a0<\/pre><h2>Nutritional supplements for joints<\/h2><p>Several nutritional supplements have proven effective in reducing pain, stiffness, and other symptoms of arthritis. Especially when used in conjunction with traditional treatments.<\/p><pre>\u00a0<\/pre><h3>Collagen<\/h3><p>Collagen is the most common protein and the main component of cartilage. Collagen gives cartilage strength and forms a framework in which the remaining components of cartilage are located.<\/p><p><a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/what-is-collagen-and-why-do-we-need-it\/\" target=\"_blank\" rel=\"noopener\">Read more about collagen HERE.<\/a><\/p><pre>\u00a0<\/pre><h3>Glucosamine and chondroitin<\/h3><p>Glucosamine sulfate and chondroitin sulfate are components of normal cartilage and are two of the most commonly used dietary supplements for arthritis symptoms.<\/p><p>Since these supplements stimulate the production of new cartilage components (collagen and <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/7919526\/\" target=\"_blank\" rel=\"noopener\">proteoglycans<\/a>), it is believed that they help the body repair cartilage damaged by osteoarthritis.<\/p><p>However, there is still no convincing evidence that glucosamine and chondroitin sulfates can promote cartilage regeneration or prevent cartilage damage in humans (most studies have been conducted in vitro (in \"test tubes\" outside the body) and on animals).<\/p><p>At the same time, there is evidence that glucosamine (touted as an anti-inflammatory) can reduce joint pain.<\/p><pre>\u00a0<\/pre><h3>Omega-3 fatty acids and Fish oil<\/h3><p>Omega-3 fatty acids, found in fish oil and other foods (such as flax and chia seeds), encourage the body to produce chemicals that help control inflammation.<\/p><p>This supplement is thought to help reduce stiffness caused by inflammation in people with rheumatoid arthritis, but more research is needed to say this for sure.<\/p><p>These nutritional supplements are recommended in mild cases of arthritis to avoid immediate use of Ibuprofen or other anti-inflammatory medications.<\/p><p>By taking Omega-3 supplements, you also reduce the risks of heart disease and dementia.<\/p><p>When buying fish oil, make sure that the <a href=\"https:\/\/en.wikipedia.org\/wiki\/Eicosapentaenoic_acid\" target=\"_blank\" rel=\"noopener\">EPA<\/a> and <a href=\"https:\/\/en.wikipedia.org\/wiki\/Docosahexaenoic_acid\" target=\"_blank\" rel=\"noopener\">DHA<\/a> content is indicated on the label and that the daily dose contains at least one gram of EPA and DHA.<\/p><pre>\u00a0<\/pre><h3>S-adenosyl-L-methionine (SAMe)<\/h3><p><a href=\"https:\/\/www.nccih.nih.gov\/health\/sadenosyllmethionine-same-in-depth\" target=\"_blank\" rel=\"noopener\">SAMe<\/a> is a compound that is naturally present in our bodies. SAMe helps produce and regulate hormones and maintain cell membranes.<\/p><p>A synthetic version of SAMe is available as a dietary supplement in the US and some European countries.<\/p><p>There are several studies comparing the effectiveness of SAMe in the treatment of osteoarthritis with nonsteroidal anti-inflammatory drugs. That is, the SAMe provides similar pain relief and joint function improvement but causes fewer side effects.<\/p><p>There are also some studies that do not support this effect.<\/p><p>SAMe is also thought to help with depression and liver disease.<\/p><pre>\u00a0<\/pre><p>Side effects are also possible when using SAMe:<\/p><ul><li>Digestive problems such as nausea, diarrhea, or constipation;<\/li><li>Mild insomnia;<\/li><li>Dizziness;<\/li><li>Irritability;<\/li><li>Anxiety;<\/li><li>Sweating.<\/li><\/ul><pre>\u00a0<\/pre><h3>Curcumin<\/h3><p>Curcumin is the active compound of the yellow shade of turmeric (the main ingredient of Indian curry). It acts as a powerful anti-inflammatory agent in our bodies.<\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3964021\/\" target=\"_blank\" rel=\"noopener\">A study of 367 people with osteoarthritis of the knee found<\/a>, that a 1,500 mg dose of curcumin extract was as effective as a 1,200 mg daily dose of Ibuprofen without the gastrointestinal side effects of Ibuprofen.<\/p><p>The downside of curcumin is that it is difficult for our body to absorb it - it has to be taken together with some fatty substance.<\/p><p>Black pepper also improves the absorption of curcumin.<\/p><pre>\u00a0<\/pre><h3>Boswellia serrata<\/h3><p>Boswellia serrata is a tree that grows in India, Africa and the Arabian Peninsula.<\/p><p>Boswellia serrata contains chemicals that can reduce swelling and increase the body&#039;s immune response.<\/p><p>Boswellia serrata is used in traditional Ayurvedic medicine to treat osteoarthritis. It is also used for many other purposes, including asthma, diabetes, and stroke, but there is no convincing scientific evidence to support the therapeutic effects of Boswellia serrata.<\/p><pre>\u00a0<\/pre><p>Boswellia serrata juice is also sometimes used to make incense. Frankincense is usually applied to the skin or inhaled as aromatherapy.<\/p><pre>\u00a0<\/pre><h3>Green tea<\/h3><p>Green tea contains compounds with powerful antioxidant and anti-inflammatory properties that can help in the fight against joint pain.<\/p><p>It seems that green tea extract can be a good supplement both for pain control and for improving the physical function of knee joints in adults with osteoarthritis. However, further studies are needed to confirm this effect.<\/p><pre>\u00a0<\/pre><h3>Vitamin D<\/h3><p>Vitamin D is important for maintaining bone strength and reducing the risk of bone fractures. Studies show that people with low vitamin D levels may experience more severe joint pain.<\/p><p><a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/what-vitamins-and-why-do-we-need\/\" target=\"_blank\" rel=\"noopener\">Read more about vitamin D HERE.<\/a><\/p><pre>\u00a0<\/pre><h2>Nutritional supplements for weight loss<\/h2><p>If you want to lose weight, it&#039;s tempting to look for help wherever you can.<\/p><p>It is especially difficult to resist the temptation when a promise is made to lose weight \"quickly and effortlessly.\"<\/p><p>But, you know, it&#039;s nonsense!<\/p><p>If there was such a miracle remedy in the world, with the help of which \"using only 1 pill a day\" it was possible to get rid of excess weight - we would not see so many plump people on the streets, everyone would eat for their own pleasure and obesity has not become the biggest problem today.<\/p><p>Today we are in a situation where what we eat is killing us - <a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/an-unhealthy-diet-shortens-life-more-than-smoking\/\" target=\"_blank\" rel=\"noopener\">around 11 million deaths worldwide each year are linked to poor nutrition.<\/a><\/p><pre>\u00a0<\/pre><p><a href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/what-is-metabolism-and-how-does-it-work\/\" target=\"_blank\" rel=\"noopener\">Whether we like it or not, we are all subject to the laws of physics<\/a>. Do you really believe that any substance can significantly increase energy consumption or somehow destroy unnecessary calories (energy) from your body that you take in with food? \ud83d\ude0a<\/p><pre>\u00a0<\/pre><p>Yes, there are always studies (sponsored by the manufacturers of the appropriate supplements) and\/or celebrities who have lost 10, 20, or more kilograms with this \u201cnew, revolutionary and for now unknown\u201d super pill.<\/p><p>But.<\/p><p>It&#039;s all just business.<\/p><p>Remember that supplement manufacturers do not have to prove the effectiveness and safety of their products.<\/p><pre>\u00a0<\/pre><h2>Workout Supplements<\/h2><p>Fitness gurus and social media articles advertise workout supplements as an integral part of athletic performance. Complex, scientific-sounding names reinforce the impression that effective training is impossible without them.<\/p><p>I really know a lot about this topic. Let&#039;s take a look at the most popular ingredients in sports supplements.<\/p><pre>\u00a0<\/pre><h2>Pre-workout nutritional supplements<\/h2><p>These sports supplements are designed to provide energy and increase endurance throughout your workout. They are usually taken 15-30 minutes before training, but they can also be taken during training.<\/p><p>Let's take a look at the ingredients of workout supplements that the International Society of Sports Nutrition classifies as apparently safe (there is convincing evidence of their effectiveness).<\/p><pre>\u00a0<\/pre><h3>Beta-alanine<\/h3><p>Beta-alanine is an amino acid that is produced in our liver and is also found in fish and meat.<\/p><p><a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-015-0090-y\" target=\"_blank\" rel=\"noopener\">Beta-alanine, taken 4-6 grams per day for 2-4 weeks, has been proven to improve performance,<\/a> especially with high-intensity exercises lasting 1- 4 minutes (such as HIIT or sprints).<\/p><p>Beta-alanine has also been proven to reduce <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1877065711000029#bib0080\" target=\"_blank\" rel=\"noopener\">neuromuscular fatigue<\/a>, especially in the elderly.<\/p><p>How does it work?<\/p><p>During exercise, the body breaks down glucose into lactic acid, which is then converted into lactate. This produces hydrogen ions that lower the pH of the muscles. This acidity reduces the muscle&#039;s ability to contract, causing fatigue.<\/p><p>Beta-alanine increases the concentration of carnosine in the muscles, which reduces muscle acidity during high-intensity exercise, which in turn reduces overall fatigue.<\/p><p>This supplement is often combined with sodium bicarbonate, or baking soda, which also reduces the \u201cacidity\u201d of the muscles. A common side effect of beta-alanine is a tingling sensation in the skin. This effect can be reduced by using lower doses (around 1.6 g) or by using a long-acting formulation instead of a fast-acting formulation.<\/p><p>Accordingly, Beta\u2013alanine can really help reduce muscle fatigue and prolong the time of high-intensity workouts.<\/p><pre>\u00a0<\/pre><h3>Caffeine<\/h3><p>Caffeine is a stimulant that is often included in workout supplements because it has been proven to improve athletic performance in both high-intensity workouts and endurance workouts.<\/p><p>For high-performance athletes, <a href=\"https:\/\/journals.humankinetics.com\/view\/journals\/ijsnem\/28\/2\/article-p104.xml?tab=pdf\" target=\"_blank\" rel=\"noopener\">the International Olympic Committee recommends taking 3-6 mg of caffeine per kg of body weight one hour before training<\/a>.<\/p><p>Evidence shows that even lower doses of caffeine (up to 3 mg per kg of body weight) before and during prolonged exercise can improve athletic performance.<\/p><p>Caffeine increases the release of endorphins, improves neuromuscular activity, alertness, and also reduces the perception of load during workout.<\/p><p>At the same time, there is no evidence that higher doses of caffeine (9 mg and more per kg of body weight) increase performance, but there is evidence that they can cause nausea, anxiety, and insomnia.<\/p><p>US Food and Drug Administration (<a href=\"https:\/\/www.fda.gov\/\" target=\"_blank\" rel=\"noopener\">FDA<\/a>) consider 400 milligrams of caffeine per day to be a safe amount for daily consumption, but some supplements may contain much more caffeine.<\/p><p>Sometimes the label also indicates that the workout supplement contains caffeine, but its amount is not indicated.<\/p><p>Caffeine powder is also sold separately but is not recommended, as even a very small amount can cause an accidental overdose. Caffeine powder has been linked to many deaths - one tablespoon (10 grams) is a lethal dose for an adult.<\/p><pre>\u00a0<\/pre><h3>Creatine<\/h3><p>Creatine is a compound found in skeletal muscle and synthesized in our body from amino acids found in red meat and seafood. In the body, it helps produce adenosine triphosphate (<a href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/what-is-metabolism-and-how-does-it-work\/\" target=\"_blank\" rel=\"noopener\">ATP<\/a>), which provides the muscles with energy.<\/p><p>Creatine is a popular workout supplement used to enhance athletic performance, especially in strength training. Research shows that supplemental creatine intake increases the availability of creatine in the muscles, which in turn can improve physical performance - allowing you to increase the volume of training (for example, the ability to perform more repetitions with the same weight), which in turn can lead to greater muscle mass, muscle strength and power increase.<\/p><p>Although the mechanisms by which creatine improves performance are not fully understood, it is believed that creatine stimulates glycogen levels in the muscles.<\/p><p>Creatine supplementation is primarily recommended for athletes who perform strength\/resistance exercises (e.g., weightlifting) or other short, repetitive high-intensity exercise (e.g., soccer, basketball).<\/p><p>The recommended starting dose for increasing creatine stores in muscles is about 5 g of creatine monohydrate (about 0.3 g per kg of body weight) four times a day for 5-7 days. When the muscles are fully saturated with creatine, their reserves can be maintained by taking 3-5 g per day.<\/p><p>Another widely used recommendation is to take 3 grams of creatine monohydrate per day for 28 days.<\/p><p>Although creatine intake at these levels is considered safe, creatine may not be suitable for people with kidney disease or bipolar disorder.<\/p><p>It is also worth noting the fact that creatine contributes to water retention in the body, which leads to weight gain, which, in turn, can harm performance.<\/p><pre>\u00a0<\/pre><h2>Post-workout supplements<\/h2><p>These supplements are designed to improve muscle recovery and growth (increase in muscle mass).<\/p><pre>\u00a0<\/pre><h3>Carbohydrates<\/h3><p>Replenishment of glycogen stores after exercise with adequate carbohydrate intake is important for muscle recovery. Starting the next workout with sufficient muscle glycogen stores has also been shown to improve performance.<\/p><p>In order to restore muscle glycogen stores after low-intensity training (such as walking, yoga, etc.) and medium-intensity training (such as long-term walking, jogging, swimming, or cycling with a light effort), additional carbohydrate intake is not necessary.<\/p><p>An additional intake of carbohydrates and proteins within 2-36 hours after the workout is recommended only after heavy physical exertion (for example, interval training, running, swimming, cycling at a fast pace, etc.). Accordingly, if you have ragged breathing after training and you cannot speak fluently, eat a banana or a muesli bar.<\/p><pre>\u00a0<\/pre><h3>Protein<\/h3><p>The recommended daily amount of protein for healthy adults is considered to be 0.8 grams of protein per kilogram of body weight.<\/p><p>However, if your physical activity is above \"average\" \u2014 you need to consume more protein.<\/p><p>Recommendations for protein intake vary depending on the type, intensity, and duration of the workout, age, calorie intake, and quality of protein intake.<\/p><p>A review conducted by the International Society of Sports Nutrition found <a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-017-0177-8\" target=\"_blank\" rel=\"noopener\">that additional protein intake (with adequate carbohydrate intake) does not improve endurance, but can reduce markers of muscle damage and muscle pain<\/a>.<\/p><p>On the other hand, supplemental protein intake can help optimize muscle protein synthesis, which is necessary for muscle repair and growth.<\/p><p>For people with high\/intense physical activity, in order to build and maintain muscle mass, the International Society of Sports Nutrition recommends taking 1.4 - 2.0 g of protein per kg of body weight per day. It can be taken both with food and with protein supplements (such as casein and whey, soy, pea or hemp protein powders).<\/p><pre>\u00a0<\/pre><h3>Branched-chain amino acids (BCAAs)<\/h3><p>Three of the nine essential amino acids (leucine, isoleucine and valine) are called branched chain amino acids (<a href=\"https:\/\/www.webmd.com\/vitamins\/ai\/ingredientmono-1005\/branched-chain-amino-acids\" target=\"_blank\" rel=\"noopener\">BCAAs<\/a>). You can get them from protein-rich foods such as chicken and red meat, fish and eggs. They are also sold as dietary supplements in powder form.<\/p><p>BCAAs are key components of muscle protein synthesis, and studies have shown that they promote protein synthesis and prevent protein breakdown (especially leucine).<\/p><p>Although short-term research data suggest that leucine plays an important role in muscle protein synthesis, long-term research does not support the use of BCAAs. For example, <a href=\"https:\/\/link.springer.com\/article\/10.1007\/s00726-017-2427-0\" target=\"_blank\" rel=\"noopener\">leucine supplementation during an 8-week resistance training program did not increase participants' muscle mass or strength<\/a>. Studies have generally failed to find performance-enhancing effects of BCAAs, such as the accelerated recovery of muscle damage after exercise.<\/p><p>Another reason to be wary of high BCAA intake is its possible negative effect on glucose metabolism and diabetes. BCAAs, especially leucine, can interfere with the normal functioning of insulin (a hormone that regulates blood glucose levels).<\/p><p><a href=\"https:\/\/academic.oup.com\/ije\/article\/45\/5\/1482\/2450917?login=false\" target=\"_blank\" rel=\"noopener\">Too much BCAA intake is also associated with a higher risk of type 2 diabetes<\/a>.<\/p><pre>\u00a0<\/pre><h3>Chocolate milk<\/h3><p>Although chocolate milk is not generally considered a nutritional supplement, several professional athletes have started promoting chocolate milk as an ideal post-workout drink. Mainly due to the very successful combination of protein, carbohydrates, water, and electrolytes (sodium and calcium) in this drink.<\/p><p>There are also several studies on the effects of chocolate milk on post-workout recovery, which conclude that <a href=\"https:\/\/www.nature.com\/articles\/s41430-018-0187-X\" target=\"_blank\" rel=\"noopener\">chocolate milk provides similar or better results than water or other sports drinks<\/a>.<\/p><p>Another review suggests that <a href=\"https:\/\/www.karger.com\/article\/Abstract\/341954\" target=\"_blank\" rel=\"noopener\">low-fat chocolate milk is effective in promoting protein synthesis and glycogen regeneration<\/a>.<\/p><p>It should be added here that data on the effectiveness of chocolate milk is limited and that many chocolate milk studies are sponsored by milk processers.<\/p><p>Chocolate milk, as a rule, contains a large amount of added sugar and saturated fats, so it is more useful for elite athletes who perform high-intensity workouts for several hours a day.<\/p><p>For most people with moderate exercise, water is the healthiest alternative.<\/p><pre>\u00a0<\/pre><h3>Electrolytes<\/h3><p>Many supplements contain electrolytes - chemicals that conduct electricity when mixed with water (such as sodium, potassium, and calcium).<\/p><p>Electrolytes are important for hydration and regulation of nerve and muscle function. For example, calcium, sodium, and potassium work together to help muscles contract properly.<\/p><p>The body loses electrolytes through sweating, so it is recommended to drink sports or electrolyte drinks (which usually contain carbohydrates\/sugar and electrolytes) before, during, and after exercise.<\/p><p>However, if the workout lasts about an hour and has a low or medium intensity, the loss of electrolytes is insignificant and ordinary water is best suited to restore the lost fluid.<\/p><p>Sports drinks and other workout supplements containing electrolytes should only be used if:<\/p><ul><li>High-intensity workout is performed;<\/li><li>Moderate or high-intensity workouts last longer than one hour;<\/li><li>Exercising causes you to sweat profusely.<\/li><\/ul><pre>\u00a0<\/pre><p><a href=\"https:\/\/dietsabc.com\/en\/sport\/energy-and-sports-drinks\/\" target=\"_blank\" rel=\"noopener\">Read more about Energy and Sports drinks HERE.<\/a><\/p><pre>\u00a0<\/pre><h2>Key takeaways<\/h2><p>Dietary supplements are sometimes useful and even necessary, but most people can get enough vitamins, minerals, and other substances needed by their bodies with food.<\/p><p>Dietary supplements may be necessary, for example, during pregnancy or breastfeeding, or if you are a committed vegetarian or vegan because it is really difficult to provide your body with everything it needs only with the help of plant-based products.<\/p><p>If you want to lose weight, seek help from a nutritionist, dietitian, or your doctor if health problems are the cause of weight gain. Do not deceive yourself and do not spoil your health with miracle pills.<\/p><p>It is important to remember that manufacturers of vitamins and supplements do not have to prove the truth of their claims and the safety of the supplements themselves. Therefore, be careful and read the labels - what substances and in what quantity are included in the composition of each specific product. Before you start using any dietary supplement \u2013 <strong>consult your doctor, especially if you are already taking any medications<\/strong>.<\/p><p>Most nutrition experts believe that it is best to get everything the body needs directly from food rather than supplements. If it is difficult for you to prepare a balanced menu yourself, contact a nutritionist. It will definitely pay off.<\/p><p>Workout supplements such as caffeine and creatine can be used to boost performance during high-intensity activities such as marathon running or heavy strength training.<\/p><p>In most cases <a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/healthy-nutrition\/\" target=\"_blank\" rel=\"noopener\">healthy diet<\/a> with a sufficient amount of protein, carbohydrates, fat and water is enough to provide the body with everything necessary for moderate physical activity.<\/p><pre>\u00a0<\/pre><p><u>Sources:<\/u><\/p><p><a href=\"https:\/\/www.marketsandmarkets.com\/Market-Reports\/dietary-supplements-market-973.html?gclid=CjwKCAiAh9qdBhAOEiwAvxIok7S3NKJSgPMTC5AfzLHvn1QQg-We1UEI1W3yU2VcvndDpyIYaxhp1xoCo8cQAvD_BwE\" target=\"_blank\" rel=\"noopener\">Dietary Supplements Market by type<\/a><\/p><p><a href=\"https:\/\/www.grandviewresearch.com\/industry-analysis\/pre-workout-supplements-market\" target=\"_blank\" rel=\"noopener\">Pre-workout Supplements Market Size<\/a><\/p><p><a href=\"https:\/\/naturalmedicines.therapeuticresearch.com\/\" target=\"_blank\" rel=\"noopener\">Naturalmedicines<\/a><\/p><p><a href=\"https:\/\/www.wolterskluwer.com\/en\/solutions\/lexicomp\/facts-and-comparisons\" target=\"_blank\" rel=\"noopener\">SAMe. Facts &amp; Comparisons eAnswers<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23194867\/\" target=\"_blank\" rel=\"noopener\">Effects of boswellic acid of Boswellia serrata and other triterpenic acids on the complement system<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18356270\/\" target=\"_blank\" rel=\"noopener\">Metabolism of boswellic acids in vitro and in vivo<\/a><\/p><p><a href=\"https:\/\/www.ijp-online.com\/article.asp?issn=0253-7613;year=1992;volume=24;issue=2;spage=98;epage=101;aulast=Kulkarni;type=0\" target=\"_blank\" rel=\"noopener\">Efficacy of an ayurvedic formulation in rheumatoid arthritis<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23365148\/\" target=\"_blank\" rel=\"noopener\">Ayurvedic medicine offers a good alternative to glucosamine and celecoxib in the treatment of symptomatic knee osteoarthritis<\/a><\/p><p><a href=\"https:\/\/lcm.amegroups.com\/article\/view\/6479\/html\" target=\"_blank\" rel=\"noopener\">The possible role of green tea on osteoarthritis<\/a><\/p><p><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S221226721501802X\" target=\"_blank\" rel=\"noopener\">Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine<\/a><\/p><p><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s00726-011-1200-z\" target=\"_blank\" rel=\"noopener\">Effects of \u03b2-alanine supplementation on exercise performance<\/a><\/p><p><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/Fulltext\/2009\/01000\/Effect_of_Caffeine_on_Sport_Specific_Endurance.46.aspx\" target=\"_blank\" rel=\"noopener\">Effect of Caffeine on Sport-Specific Endurance Performance<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25355191\/\" target=\"_blank\" rel=\"noopener\">Exercise and sports performance with low doses of caffeine<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19088794\/\" target=\"_blank\" rel=\"noopener\">Caffeine and sports performance<\/a><\/p><p><a href=\"https:\/\/archive.nytimes.com\/well.blogs.nytimes.com\/2015\/05\/18\/caffeine-powder-poses-deadly-risks-2\/\" target=\"_blank\" rel=\"noopener\">Caffeine Powder Poses Deadly Risk<\/a><\/p><p><a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-017-0173-z\" target=\"_blank\" rel=\"noopener\">Safety and efficacy of creatine supplementation in exercise, sport, and medicine<\/a><\/p><p><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S0899900704001054\" target=\"_blank\" rel=\"noopener\">Scientific basis and practical aspects of creatine supplementation for athletes<\/a><\/p><p><a href=\"https:\/\/journals.co.za\/doi\/abs\/10.10520\/EJC48613\" target=\"_blank\" rel=\"noopener\">Mechanisms of muscular adaptations to creatine supplementation<\/a><\/p><p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/12701815\/\" target=\"_blank\" rel=\"noopener\">Effects of creatine supplementation on performance and training adaptations<\/a><\/p><p><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s004210050575\" target=\"_blank\" rel=\"noopener\">Effects of training and creatine supplement on muscle strength and body mass<\/a><\/p><p><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fnut.2018.00115\/full\" target=\"_blank\" rel=\"noopener\">Safety of Creatine Supplementation in Active Adolescents and Youth<\/a><\/p><p><a href=\"https:\/\/link.springer.com\/article\/10.1186\/1550-2783-4-6\" target=\"_blank\" rel=\"noopener\">Creatine supplementation and exercise<\/a><\/p><p><a href=\"https:\/\/link.springer.com\/article\/10.1186\/1550-2783-7-7\" target=\"_blank\" rel=\"noopener\">ISSN exercise &amp; sport nutrition review: research &amp; recommendations<\/a><\/p><p><a href=\"https:\/\/europepmc.org\/article\/med\/19278045\" target=\"_blank\" rel=\"noopener\">Nutrition and athletic performance<\/a><\/p><p><a href=\"https:\/\/europepmc.org\/article\/med\/26891166\" target=\"_blank\" rel=\"noopener\">Nutrition and Athletic Performance<\/a><\/p><p><a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/japplphysiol.00860.2016\" target=\"_blank\" rel=\"noopener\">Postexercise muscle glycogen resynthesis in humans<\/a><\/p><p><a href=\"https:\/\/academic.oup.com\/nutritionreviews\/article\/76\/4\/243\/4851715?login=false\" target=\"_blank\" rel=\"noopener\">Fundamentals of glycogen metabolism for coaches and athletes<\/a><\/p><p><a href=\"https:\/\/nap.nationalacademies.org\/catalog\/10490\/dietary-reference-intakes-for-energy-carbohydrate-fiber-fat-fatty-acids-cholesterol-protein-and-amino-acids\" target=\"_blank\" rel=\"noopener\">Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids<\/a><\/p><p><a href=\"https:\/\/academic.oup.com\/jn\/article\/132\/10\/3228S\/4687079?login=false\" target=\"_blank\" rel=\"noopener\">Influence of the Protein Digestion Rate on Protein Turnover in Young and Elderly Subjects<\/a><\/p><p><a href=\"https:\/\/www.pnas.org\/doi\/abs\/10.1073\/pnas.94.26.14930\" target=\"_blank\" rel=\"noopener\">Slow and fast dietary proteins differently modulate postprandial protein accretion<\/a><\/p><p><a href=\"https:\/\/journals.physiology.org\/doi\/full\/10.1152\/japplphysiol.00076.2009\" target=\"_blank\" rel=\"noopener\">Ingestion of whey hydrolysate, casein, or soy protein isolate: effects on mixed muscle protein synthesis at rest and following resistance exercise in young men<\/a><\/p><p><a href=\"https:\/\/journals.humankinetics.com\/configurable\/content\/journals$002fijsnem$002f16$002f5$002farticle-p494.xml\" target=\"_blank\" rel=\"noopener\">The Effect of Whey Isolate and Resistance Training on Strength, Body Composition, and Plasma Glutamine<\/a><\/p><p><a href=\"https:\/\/academic.oup.com\/advances\/article\/4\/4\/418\/4259630?login=false\" target=\"_blank\" rel=\"noopener\">Effect of Dairy Proteins on Appetite, Energy Expenditure, Body Weight, and Composition<\/a><\/p><p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3905294\/\" target=\"_blank\" rel=\"noopener\">Protein \u2013 Which is Best?<\/a><\/p><p><a href=\"https:\/\/lipidworld.biomedcentral.com\/articles\/10.1186\/1476-511X-6-25\" target=\"_blank\" rel=\"noopener\">Bovine milk in human nutrition \u2013 a review<\/a><\/p><p><a href=\"https:\/\/link.springer.com\/article\/10.1186\/1550-2783-3-1-7\" target=\"_blank\" rel=\"noopener\">Contemporary Issues in Protein Requirements and Consumption for Resistance Trained Athletes<\/a><\/p><p><a href=\"https:\/\/academic.oup.com\/ajcn\/article\/94\/3\/809\/4411863?login=false\" target=\"_blank\" rel=\"noopener\">Leucine-enriched essential amino acid supplementation during moderate steady state exercise enhances postexercise muscle protein synthesis1\u20135<\/a><\/p><p><a href=\"https:\/\/academic.oup.com\/jn\/article\/139\/6\/1103\/4670442?login=false\" target=\"_blank\" rel=\"noopener\">The Leucine Content of a Complete Meal Directs Peak Activation but Not Duration of Skeletal Muscle Protein Synthesis and Mammalian Target of Rapamycin Signaling in Rats<\/a><\/p><p><a href=\"https:\/\/physoc.onlinelibrary.wiley.com\/doi\/full\/10.1113\/jphysiol.2013.253203\" target=\"_blank\" rel=\"noopener\">Effects of leucine and its metabolite \u03b2-hydroxy-\u03b2-methylbutyrate on human skeletal muscle protein metabolism<\/a><\/p><p><a href=\"https:\/\/academic.oup.com\/jn\/article\/135\/6\/1591S\/4663858?login=false\" target=\"_blank\" rel=\"noopener\">Interrelationship between Physical Activity and Branched-Chain Amino Acids<\/a><\/p><p><a href=\"https:\/\/academic.oup.com\/ije\/article\/45\/5\/1482\/2450917?login=false\" target=\"_blank\" rel=\"noopener\">Cumulative consumption of branched-chain amino acids and incidence of type 2 diabetes<\/a><\/p><p><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/list-all\/\" target=\"_blank\" rel=\"noopener\">Dietary Supplement Fact Sheets<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7961e2f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7961e2f\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-e648393\" data-id=\"e648393\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-d7dc0c9 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d7dc0c9\" 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elementor-section-height-default\" data-id=\"61a0775\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-b360106\" data-id=\"b360106\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c290aa2 elementor-widget elementor-widget-heading\" data-id=\"c290aa2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Share this article\n<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element 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74.8 0 128.7-68.8 128.7-154.3 0-81.9-66.9-143.2-152.9-143.2-107 0-163.9 71.8-163.9 150.1 0 36.4 19.4 81.7 50.3 96.1 4.7 2.2 7.2 1.2 8.3-3.3.8-3.4 5-20.3 6.9-28.1.6-2.5.3-4.7-1.7-7.1-10.1-12.5-18.3-35.3-18.3-56.6 0-54.7 41.4-107.6 112-107.6 60.9 0 103.6 41.5 103.6 100.9 0 67.1-33.9 113.6-78 113.6-24.3 0-42.6-20.1-36.7-44.8 7-29.5 20.5-61.3 20.5-82.6 0-19-10.2-34.9-31.4-34.9-24.9 0-44.9 25.7-44.9 60.2 0 22 7.4 36.8 7.4 36.8s-24.5 103.8-29 123.2c-5 21.4-3 51.6-.9 71.2C65.4 450.9 0 361.1 0 256 0 119 111 8 248 8s248 111 248 248z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_twitter\" role=\"button\" tabindex=\"0\" aria-label=\"\u041f\u043e\u0434\u0435\u043b\u0438\u0442\u044c\u0441\u044f \u0432 twitter\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span 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54.253z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_linkedin\" role=\"button\" tabindex=\"0\" aria-label=\"\u041f\u043e\u0434\u0435\u043b\u0438\u0442\u044c\u0441\u044f \u0432 linkedin\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-linkedin\" viewbox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M416 32H31.9C14.3 32 0 46.5 0 64.3v383.4C0 465.5 14.3 480 31.9 480H416c17.6 0 32-14.5 32-32.3V64.3c0-17.8-14.4-32.3-32-32.3zM135.4 416H69V202.2h66.5V416zm-33.2-243c-21.3 0-38.5-17.3-38.5-38.5S80.9 96 102.2 96c21.2 0 38.5 17.3 38.5 38.5 0 21.3-17.2 38.5-38.5 38.5zm282.1 243h-66.4V312c0-24.8-.5-56.7-34.5-56.7-34.6 0-39.9 27-39.9 54.9V416h-66.4V202.2h63.7v29.2h.9c8.9-16.8 30.6-34.5 62.9-34.5 67.2 0 79.7 44.3 79.7 101.9V416z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_telegram\" role=\"button\" tabindex=\"0\" aria-label=\"\u041f\u043e\u0434\u0435\u043b\u0438\u0442\u044c\u0441\u044f \u0432 telegram\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fab-telegram\" viewbox=\"0 0 496 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M248 8C111 8 0 119 0 256s111 248 248 248 248-111 248-248S385 8 248 8zm121.8 169.9l-40.7 191.8c-3 13.6-11.1 16.9-22.4 10.5l-62-45.7-29.9 28.8c-3.3 3.3-6.1 6.1-12.5 6.1l4.4-63.1 114.9-103.8c5-4.4-1.1-6.9-7.7-2.5l-142 89.4-61.2-19.1c-13.3-4.2-13.6-13.3 2.8-19.7l239.1-92.2c11.1-4 20.8 2.7 17.2 19.5z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-grid-item\" role=\"listitem\">\n\t\t\t\t\t\t<div class=\"elementor-share-btn elementor-share-btn_email\" role=\"button\" tabindex=\"0\" aria-label=\"\u041f\u043e\u0434\u0435\u043b\u0438\u0442\u044c\u0441\u044f \u0432 email\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-share-btn__icon\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-envelope\" viewbox=\"0 0 512 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M502.3 190.8c3.9-3.1 9.7-.2 9.7 4.7V400c0 26.5-21.5 48-48 48H48c-26.5 0-48-21.5-48-48V195.6c0-5 5.7-7.8 9.7-4.7 22.4 17.4 52.1 39.5 154.1 113.6 21.1 15.4 56.7 47.8 92.2 47.6 35.7.3 72-32.8 92.3-47.6 102-74.1 131.6-96.3 154-113.7zM256 320c23.2.4 56.6-29.2 73.4-41.4 132.7-96.3 142.8-104.7 173.4-128.7 5.8-4.5 9.2-11.5 9.2-18.9v-19c0-26.5-21.5-48-48-48H48C21.5 64 0 85.5 0 112v19c0 7.4 3.4 14.3 9.2 18.9 30.6 23.9 40.7 32.4 173.4 128.7 16.8 12.2 50.2 41.8 73.4 41.4z\"><\/path><\/svg>\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-top-column elementor-element elementor-element-ebdae77\" data-id=\"ebdae77\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-456bc27 elementor-widget elementor-widget-heading\" data-id=\"456bc27\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Follow me on Facebook<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element 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elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-24aab3bf\" data-id=\"24aab3bf\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7ffadce7 elementor-widget elementor-widget-post-navigation\" data-id=\"7ffadce7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"post-navigation.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-post-navigation\" role=\"navigation\" aria-label=\"Post Navigation\">\n\t\t\t<div class=\"elementor-post-navigation__prev elementor-post-navigation__link\">\n\t\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/diets\/the-best-slimming-program\/\" rel=\"prev\"><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-prev\"><svg aria-hidden=\"true\" 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class=\"post-navigation__next--title\">\"Fresh Start\" effect<\/span><\/span><span class=\"post-navigation__arrow-wrapper post-navigation__arrow-next\"><svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-right\" viewbox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M285.476 272.971L91.132 467.314c-9.373 9.373-24.569 9.373-33.941 0l-22.667-22.667c-9.357-9.357-9.375-24.522-.04-33.901L188.505 256 34.484 101.255c-9.335-9.379-9.317-24.544.04-33.901l22.667-22.667c9.373-9.373 24.569-9.373 33.941 0L285.475 239.03c9.373 9.372 9.373 24.568.001 33.941z\"><\/path><\/svg><span class=\"elementor-screen-only\">Next<\/span><\/span><\/a>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-74623ad5 elementor-widget elementor-widget-heading\" data-id=\"74623ad5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">I recommend reading these articles as well<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-19210676 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"19210676\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-32ad2cd0\" data-id=\"32ad2cd0\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2ac7cbea elementor-grid-4 elementor-grid-tablet-2 elementor-grid-mobile-1 elementor-posts--thumbnail-top elementor-widget elementor-widget-posts\" data-id=\"2ac7cbea\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;classic_columns&quot;:&quot;4&quot;,&quot;classic_columns_tablet&quot;:&quot;2&quot;,&quot;classic_columns_mobile&quot;:&quot;1&quot;,&quot;classic_row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:35,&quot;sizes&quot;:[]},&quot;classic_row_gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;classic_row_gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"posts.classic\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-posts-container elementor-posts elementor-posts--skin-classic elementor-grid\" role=\"list\">\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-24518 post type-post status-publish format-standard has-post-thumbnail hentry category-svara-samazinasana category-veseligs-uzturs tag-kermena-tauki tag-svara-samazinasana\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/types-of-body-fat\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/09\/Kermena-tauku-veidi-256x300.jpg\" class=\"attachment-medium size-medium wp-image-24519\" alt=\"Types of body fat\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/09\/Kermena-tauku-veidi-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/09\/Kermena-tauku-veidi-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/09\/Kermena-tauku-veidi.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/types-of-body-fat\/\">\n\t\t\t\tTypes of body fat\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>What types of fat are in our body? Which ones are vital for our survival, which ones are good for our health and which ones are bad?  Or - all you need to know about body fat.<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/types-of-body-fat\/\" aria-label=\"Read more about \u0136erme\u0146a tauku veidi\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-10140 post type-post status-publish format-standard has-post-thumbnail hentry category-svara-samazinasana category-sports\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/your-most-suitable-heart-rate-zone\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/07\/Kada-ir-vis-piemerotaka-pulsa-zona-256x300.jpg\" class=\"attachment-medium size-medium wp-image-10141\" alt=\"Pulse zones\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/07\/Kada-ir-vis-piemerotaka-pulsa-zona-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/07\/Kada-ir-vis-piemerotaka-pulsa-zona.jpg 316w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/your-most-suitable-heart-rate-zone\/\">\n\t\t\t\tPulse zones\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>How to find out how effective your workouts are? For example, when you run, you burn fat, develop endurance, or speed, or maybe strength? Is your physical activity intense enough, insufficient or, on the contrary, too intense?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/svara-samazinasana\/your-most-suitable-heart-rate-zone\/\" aria-label=\"Read more about Pulsa zonas\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-24930 post type-post status-publish format-standard has-post-thumbnail hentry category-veseligs-uzturs category-dazadi tag-matu-veseliba tag-veseligs-uzturs\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/how-does-diet-affect-hair-health-diets-menus-recipes-diets-abc\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/10\/Ka-uzturs-ietekme-matu-veselibu-256x300.jpg\" class=\"attachment-medium size-medium wp-image-24931\" alt=\"How does diet affect hair health\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/10\/Ka-uzturs-ietekme-matu-veselibu-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/10\/Ka-uzturs-ietekme-matu-veselibu-10x12.jpg 10w, https:\/\/dietsabc.com\/wp-content\/uploads\/2023\/10\/Ka-uzturs-ietekme-matu-veselibu.jpg 500w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/how-does-diet-affect-hair-health-diets-menus-recipes-diets-abc\/\">\n\t\t\t\tHow does diet affect hair health?\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>Why do some people have thick and beautiful hair even as they age, while others have dry, thin and brittle hair? Why does hair fall out? What can we do to improve hair health? <\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/healthy-nutrition\/how-does-diet-affect-hair-health-diets-menus-recipes-diets-abc\/\" aria-label=\"Read more about K\u0101 uzturs ietekm\u0113 matu vesel\u012bbu?\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article class=\"elementor-post elementor-grid-item post-9619 post type-post status-publish format-standard has-post-thumbnail hentry category-dietas category-svara-samazinasana tag-kluas-tevejot tag-svara-samazinasana tag-tievesana\" role=\"listitem\">\n\t\t\t\t<a class=\"elementor-post__thumbnail__link\" href=\"https:\/\/dietsabc.com\/en\/diets\/9-main-mistakes-when-losing-weight\/\" tabindex=\"-1\">\n\t\t\t<div class=\"elementor-post__thumbnail\"><img loading=\"lazy\" decoding=\"async\" width=\"256\" height=\"300\" src=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/06\/Galvenas-kludas-tievejot-256x300.jpg\" class=\"attachment-medium size-medium wp-image-9620\" alt=\"The main mistakes in slimming\" title=\"\" srcset=\"https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/06\/Galvenas-kludas-tievejot-256x300.jpg 256w, https:\/\/dietsabc.com\/wp-content\/uploads\/2021\/06\/Galvenas-kludas-tievejot.jpg 316w\" sizes=\"(max-width: 256px) 100vw, 256px\" \/><\/div>\n\t\t<\/a>\n\t\t\t\t<div class=\"elementor-post__text\">\n\t\t\t\t<h3 class=\"elementor-post__title\">\n\t\t\t<a href=\"https:\/\/dietsabc.com\/en\/diets\/9-main-mistakes-when-losing-weight\/\">\n\t\t\t\t9 main mistakes in slimming\t\t\t<\/a>\n\t\t<\/h3>\n\t\t\t\t<div class=\"elementor-post__excerpt\">\n\t\t\t<p>A lot of us have lost weight at least once in our lives, at least we have tried to lose weight. Who has succeeded, many do not - what are the main mistakes in weight loss and why does the lost weight return?<\/p>\n\t\t<\/div>\n\t\t\n\t\t<a class=\"elementor-post__read-more\" href=\"https:\/\/dietsabc.com\/en\/diets\/9-main-mistakes-when-losing-weight\/\" aria-label=\"Read more about 9 galven\u0101s k\u013c\u016bdas tiev\u0113jot\" tabindex=\"-1\" target=\"_blank\">\n\t\t\tRead the full article \u00bb\t\t<\/a>\n\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<\/div>\n\t\t\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>What exactly are nutritional supplements? Can they help us improve our health and lose weight? Do they help improve athletic performance and relieve joint pain...<\/p>","protected":false},"author":25,"featured_media":19691,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[112,1,87],"tags":[42,206,147,74],"class_list":["post-19690","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-veseligs-uzturs","category-dazadi","category-svara-samazinasana","tag-olbaltumvielas","tag-uztura-bagatinataji","tag-uzturvielas","tag-vitamini"],"_links":{"self":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/19690","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/users\/25"}],"replies":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/comments?post=19690"}],"version-history":[{"count":0,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/posts\/19690\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media\/19691"}],"wp:attachment":[{"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/media?parent=19690"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/categories?post=19690"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dietsabc.com\/en\/wp-json\/wp\/v2\/tags?post=19690"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}