The efficiency of the most commonly used dietary supplements for athletes

Sve veći broj sportaša odlučuje se za uzimanje dodataka prehrani u nastojanju poboljšanja općeg stanja organizma i/ili stjecanja prednosti nad konkurencijom. Dodaci prehrani nisu lijekovi, ne liječe bolesti, ali ih mogu prevenirati i olakšati neke simptome. Također, mogu ojačati imunitet i unaprijediti opće stanje organizma, no samo ako se koriste po preporuci stručnjaka. Cilj ovog rada je dati pregled najnovijih znanstvenih spoznaja o učinkovitosti najčešće korištenih dodataka prehrani za sportaše s posebnim naglaskom na njihovo ergogeno djelovanje, odnosno djelovanje na povećanje učinkovitosti, snage i izdržljivosti. Proučavani dodaci prehrani su kreatin, aminokiseline razgranatog lanca, glutamin, l-karnitin, kolagen, vitamini B skupine, magnezij, cink te kalcij i vitamin D. Rehidracija se kod sportaša najbolje postiže izotoničnim napitcima u sastavu 20-30 mEq/L natrija, 2-5 mEq/L kalija i 8 % ugljikohidrata. Od navedenih dodataka prehrani, ergogeno djelovanje je dokazano samo kod suplementacije kreatinom u količini od 0,3g/kg tj.mase dnevno kod brzih i eksplozivnih disciplina, dok za ostale sportske discipline isti učinak nije dokazan . Uz dovoljan energetski unos i uravnoteženu prehranu sportaš dobiva dovoljne količine makro- i mikronutrijenata te stoga suplementacija nije potrebna. Ona se preporuča samo u određenim stanjima zbog nemogućnosti postizanja uravnotežene prehrane ili klinički dokazanog deficita nekog nutrijenta.An increasing number of athletes are deciding to take dietary supplements as an effort to improve the general condition of the body and / or gain an advantage over their competition. Dietary supplements are not medicines, they do not cure diseases, but they can prevent them and relieve some symptoms. They can also enhance immunity and improve the general condition of the body, but only if used as recommended by experts. The aim of this paper is to provide an overview of the latest scientific findings on the effectiveness of commonly used dietary supplements for athletes, with particular emphasis on their ergogenic impact, that is, the effect on increasing efficiency, strength and endurance. The dietary supplements studied are creatine, branched chain amino acids, glutamine, l-carnitine, collagen, B-group vitamins, magnesium, zinc, and calcium and vitamin D. Rehydration in athletes is best achieved with isotonic drinks consisting of 20-30 mEq / L sodium, 2-5 mEq / L potassium and 8% carbohydrates. Of the above dietary supplements, ergogenic activity has been proved only with creatine supplementation in the amount of 0.3g / kg of body mass per day in fast and explosive disciplines, while for other sports disciplines the same effect has not been proven. With sufficient energy intake and a balanced diet, the athlete receives sufficient amounts of macronutrients and micronutrients, so supplementation is not required. It is only recommended in certain conditions because of the inability to achieve a balanced diet or clinically proven nutritional deficiency