Taking dietary supplements in the sports environment is nothing exceptional. There are many products on the market that are designed to facilitate achieving training goals and improving overall well-being. However, it's essential to approach the topic wisely and opt for supplementation tailored to individual needs. What should be used during increased physical activity? Should athletes only take vitamins and minerals, or is it worthwhile to introduce something else into their daily supplementation?

The pro's and con's to exercise - how to stay healthy without burdening the body

Physical activity is the foundation for maintaining the health of the body. Regular physical exercise brings numerous benefits. However, high-intensity training also has its disadvantages, such as injuries, fatigue, and decreased energy. It's worth knowing that a sensible approach to sports helps avoid such situations. A proper diet, attention to recovery, and healthy sleep are absolute fundamentals.



Tailored supplementation is also one of the key elements on the path to shaping the physique and achieving better results. The athlete's body has specific needs. Choosing specific products can significantly improve the quality of life, not just during training.

Basic Supplementation for Athletes

MCT Oil – What Is Its Role? How Can It Benefit Physically Active Individuals?

Individuals who regularly exercise or are trying to lose weight would benefit from MCT oil (Medium Chain Triglycerides), a medium-chain fatty acid. There's nothing surprising about it because there is plenty of evidence that consuming this oil can have a positive impact on, among other things, maintaining a healthy body weight – supporting weight reduction, reducing abdominal obesity, and helping to maintain an appropriate body composition ^{[1, 2]}. MCT oil is also attributed to properties that increase the feeling of fullness. This effect is related to the content of caprylic acid (C8:0), which regulates the function of ghrelin (the hunger hormone) ^{[3, 4]}. Research has also shown that taking MCT oil is not indifferent to the results achieved during sports training. These benefits result from increased biogenesis and metabolism of mitochondria ^[2].

Vitamins for athletes: Don't overlook these crucial supplements when training

Vitamin D3 is primarily known for its immune system and mobility-supporting properties, two crucial aspects for an athlete. Research indicates that supplementing with vitamin D3 contributes to:

• Increased bone mineral density ^[5],
• Increased muscle strength ^[6],
• Improved neuromuscular coordination ^[6].

Vitamin C participates in the proper production of collagen, thereby ensuring good bone and cartilage condition. It also helps reduce feelings of fatigue and tiredness, influencing not only the quality of training but also overall well-being. Research has shown that vitamin C:
Participates in energy production, protecting against muscle function weakening ^[7],
Reduces oxidative stress; physically active individuals are particularly prone to increased oxidative stress, which can lead to muscle damage, fatigue, and immune dysfunction ^[8].

B-vitamins support the maintenance of proper psychological functions, optimal functioning of the nervous system, and energy metabolism. They also help reduce feelings of fatigue and tiredness. Niacin (vitamin B3) contributes to the metabolism of carbohydrates and fats during physical exertion [9].

Mineral Components for Athlete's Well-being

• magnesium – magnesium is attributed with properties that support recovery, which is crucial for achieving good athletic performance. It activates mechanisms that counteract stress, making efficient sleep easier to attain ^[10]. It's worth emphasising that sleep disturbances can lead to a decrease in testosterone levels, which does not favor the quality of training ^[11]. Magnesium deficiency increases the risk of muscle damage and reduces recovery after intense exercises ^[12].
• zinc – zinc deficiency in athletes can be particularly severe. It can lead to significant weight loss, fatigue, decreased endurance, and negatively affect bone health, increasing the risk of osteoporosis ^[13],
• calcium – increases bone mineral density and reduces the risk of fractures; in conjunction with vitamin D, it provides comprehensive support for the skeletal system ^[14].

It's worth noting that in the world of sports, dietary supplements containing magnesium, vitamin B6, and zinc are quite popular. Due to the high demand for these substances in physically active individuals, it's worth considering incorporating such a product into your daily supplementation.

Collagen – safeguarding the musculoskeletal system

Collagen is essential for the proper functioning of the musculoskeletal system. It constitutes 65-80% of the dry mass of tendons, and an adequate amount of collagen in the body increases the resilience of tendons to damage ^[15]. It significantly influences reducing the risk of injuries and improving the flexibility of tendons and ligaments ^[16]. The positive impact of collagen is particularly emphasised in terms of:

• Painful joint symptoms and recovery from injuries:
  During research, a reduction in joint and knee discomfort was observed, along with improved functionality of the ankle and knee joints, and an accelerated recovery after Achilles tendinopathy.

• Body composition:
  It has been shown that collagen intake by recreationally active men leads to a significant decrease in body weight and an increase in fat-free mass.

• Muscle soreness and recovery after physical exertion:
  Increased perceived recovery and reduced muscle discomfort have been noticed ^[15].

Which herbs are suitable as supplements for athletes?

• Ashwagandha - it is an adaptogenic plant, meaning it helps restore the body's balance in a state of stress. Such properties undoubtedly support proper recovery, including post-training. The potential of Ashwagandha to improve physical performance has also been noted, which may influence achieving better sports results ^[17].
• Fenugreek - it affects both maintaining a healthy body weight and improving the quality of training. It has been shown that:
  It contributes to the reduction of body fat, increase in lean body mass, improvement of muscle strength and endurance, and acceleration of glycogen resynthesis during post-exercise recovery ^[18],
  It supports digestion and modulates appetite (an improvement in appetite in people with normal body weight and a reduction in fat intake in obese individuals have been observed) ^[19],
  It increases the effectiveness of resistance training in men (due to its anabolic and androgenic effects) ^[20].

Don't neglect rest: Golden rules of post-training recovery. Golden rules of post-training recovery

Striving for the perfect physique or specific athletic achievements often leads to a focus solely on training for maximum effectiveness. However, it's essential to remember that recovery is a crucial element in the world of sports.

Neglecting rest can not only diminish your chances of improving training results but also expose you to unwanted injuries. Here are some tips outlining the foundations of proper athlete recovery:

• Get enough sleep.
• Stay hydrated.
• Adjust the intensity and frequency of your workouts to your needs.
• Consume balanced meals.
• Avoid stress.
• Use well-researched and high-quality dietary supplements.

In addition to maintaining the basics of effective recovery, it's essential to find a personalised way to relax. This could include practices like meditation, manual therapies, aromatherapy, and various other methods tailored to your needs.

Reach for More with OSAVI

Are you looking for products that will support you on the way to better sports results or help improve your physical condition? In the OSAVI offer, you'll find thoroughly tested dietary supplements that will make the effects of your training come faster than you expect. We recommend both vitamins and minerals (such as vitamin C, vitamin D3, magnesium, zinc, calcium), as well as plant extracts (such as ashwagandha and fenugreek) and oils (e.g., MCT oil). There's also no shortage of multi-ingredient products (e.g., magnesium balance & relaxation). They are available in various forms (capsules, powder, spray), allowing you to easily take care of the comfort of your daily supplementation.|

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