🛒 Recommended Supplements
io Basics for Athletes
Cholesterol is a vital substance: a component of cell membranes, a precursor of steroid hormones (testosterone, estrogen, cortisol), for bile acid production. However, an imbalance between “good” (HDL) and “bad” (LDL) cholesterol increases the risk of atherosclerosis and heart disease.
| Lipid Marker | Optimal Value | Borderline | High Risk |
|---|---|---|---|
| Total Cholesterol | <200 mg/dL | 200–239 | ≥240 |
| LDL (“bad”) | <100 mg/dL | 100–159 | ≥160 |
| HDL (“good”) | >60 mg/dL (the more, the better!) | 40–59 (men) / 50–59 (women) | <40 (vyrams) / <50 (moterims) |
| Triglycerides | <150 mg/dL | 150–199 | ≥200 |
| ApoB (apolipoprotein B) | <90 mg/dL | 90–120 | >120 |
| Lp(a) — lipoprotein (a) | <50 mg/dL | Genetic — barely changes with diet | >50 (genetic factor) |
💪 How Does Training Affect Cholesterol?
🏃 Aerobic Exercise Increases HDL
Regular cardio (running, swimming, cycling) is the most effective way to increase “good” HDL cholesterol. 3–5×/week for 30–45 min. The effect depends on volume (km/week), not intensity.
🏋️ Strength Training and Triglycerides
Strength training effectively lowers triglycerides (TG). Regular resistance training 2–3×/week can reduce TG.
🔄 HIIT and Lipid Profile
HIIT can increase HDL and reduce TG similarly to long cardio, in a shorter time. 2–3 HIIT sessions of 20 min. per week.
📊 When Training Stops
After 2 weeks without training, HDL begins to fall and TG to rise. After 4–6 weeks — significant deterioration. Consistency is everything!
🥗 Nutrition Strategies to Optimize Lipid Profile
Omega-3 Fatty Acids — Priority #1
EPA and DHA from fish oil (2–3 g/d.) effectively lower triglycerides (20–30%). They also slightly increase HDL. Fatty fish 2–3×/week (salmon, mackerel, sardines).
Increasing Soluble Fiber
Oats, barley, legumes, apples, citrus fruits — soluble fiber binds to bile acids in the intestine and lowers LDL. 10–25 g of soluble fiber per day can reduce LDL.
Priority on Healthy Fats
Monounsaturated fats (olive oil, avocados, nuts) increase HDL and lower LDL. Polyunsaturated fats (omega-3, omega-6 from sunflower and pumpkin seeds) are also beneficial.
Avoid Trans Fats!
Trans fats — double harm: they increase LDL and lower HDL. They are found in processed foods, margarines, fried food. ELIMINATE COMPLETELY.
Plant Sterols and Stanols
2 g per day of plant sterols/stanols (special margarines, supplements) can lower LDL. They compete with cholesterol for absorption in the intestine.
Limit Saturated Fats
Replace saturated fats (red meat, butter, cheese) with unsaturated ones. Sat. fat <10% of daily calories (ideally <7%).
💊 Supplements for Cholesterol Control
| Supplement | Effect on Lipids | Dose | Evidence |
|---|---|---|---|
| Omega-3 (EPA/DHA) | TG -20–30%, HDL +3–5% | 2–3 g EPA+DHA/d. | High |
| Red Yeast Rice (Monacolin K) | LDL -15–25% (like weak statins) | 1200–2400 mg/d. | High (but monacolin K = lovastatin!) |
| Berberine | LDL -15–25%, TG -15–25%, HDL +5% | 500 mg 2–3×/d. | High |
| Coenzyme Q10 (CoQ10) | Neutralizes statin-induced CoQ10 deficiency | 100–200 mg/d. | High (supportive with statins) |
| Garlic (allicin) | LDL -5–10% | 600–1200 mg aged extract | Intermediate |
| Green Tea (EGCG) | LDL -5–10 mg/dL (small effect) | 3–4 cups or 400–500 mg EGCG | Intermediate |
| Niacin (Vit. B3, nicotinic acid) | HDL +15–35%, TG -20–50%, LDL -5–25% | 500–2000 mg/d. (slow-release) | High (but flushing side effect) |
| Psyllium (husk) | LDL -5–10% | 10–15 g/d. | High |
🔬 Cholesterol Paradoxes in Athletes
Athletes may have a "paradoxical" lipid profile:
- High HDL — very good! Athletes' HDL often >80 mg/dL, which is excellent. High HDL is cardioprotective (protects the heart).
- Low LDL — not necessarily bad? In some athletes, LDL <70 mg/dL. Too low LDL may mean lower testosterone production (cholesterol is a precursor of T). Balance it!
- Triglycerides after training: After long endurance training, TG may temporarily rise due to mobilized fatty acids. This is not pathological.
- ApoB — a more accurate marker: Athletes are recommended to test not only LDL but also ApoB (apolipoprotein B). ApoB better predicts atherosclerosis risk.
💡 Health Maintenance Strategies
🩺 Regular Tests
Preventive blood tests at least once a year. For athletes, more frequent testing is recommended — every 6 months to monitor liver, kidney, and lipid markers.
💧 Hydration — Always
Sufficient water intake is the cheapest and most effective means of protecting organs. 35–40 ml/kg daily, more when exercising.
🥗 Balanced Nutrition
Not just supplements — whole foods are the foundation of your organ protection. Vegetables, fruits, healthy fats, lean proteins.
🏋️ Smart Training Load
Periodize your training. Excessive chronic load harms all organs. Recovery is part of training!
❓ Frequently Asked Questions
Q: Can exercise harm organs?
A: Properly dosed exercise is only beneficial. The problem arises only with extreme loads (ultramarathons, overtraining) and the use of prohibited substances.
Q: How often should organ function be checked?
A: For athletes taking many supplements — a full biochemical test at least once a year. If there are risk factors — every 6 months.
Q: Can supplements replace a healthy lifestyle?
A: No! Supplements are an auxiliary aid. No liver detox supplement will replace healthy nutrition and avoiding alcohol.
🧠 Myths and Truth
❌ Myth: It works the same for everyone
✅ Truth: Everyone's body is unique. Genetics, hormone levels, training experience, and dietary habits determine the individual response. What works for one person will not necessarily work for another.
❌ Myth: The more, the better
✅ Truth: More is not always better. Too high doses, too frequent training, or too long a protocol can have the opposite effect. The sweet spot is the key to success.
❌ Myth: Results are visible immediately
✅ Truth: The body needs time to adapt. The first changes — within 2–4 weeks. Significant results — within 8–12 weeks of consistent work. Patience is essential!
❌ Myth: Supplements will solve all problems
✅ Truth: Supplements are only an auxiliary aid. Without proper nutrition, sleep, and training — no supplement will work. First, get the basics in order!