show that the use of such a complex scheme makes it possible to completely eliminate the negative consequences of acclimatization within 4-5 days after the move (Fig. 2).

Examples of sports nutrition programs using substrate and dietary supplements

Maintaining or reducing body weight with a stable muscle component and a decrease in fat mass

The task is relevant for creating a relief of muscle mass of the body, as well as for weight loss. Supporting power loads with a pronounced aerobic component - the most suitable mode

Rice. 2. Recovery measures to accelerate adaptation to the standard time shift

using nutritional supplements

to solve this problem. The nutrition program and the set of necessary products in this option is as follows: a meal replacement, a set of essential amino acids, acetyl-L-carnitine, and a set of microelements (with intensive body weight loss). The rational scheme for taking these products is as follows:

• The last meal (no later than 2 hours) before training is replaced by a meal replacement shake prepared with 3 scoops of the product in skim milk;

• 40 minutes before training and before dinner, 2 capsules of ALC with a small amount of water;

• after training and 30 minutes before bedtime, 6-8 capsules of amino acids. Development of speed-strength qualities without loss of body weight

Athletes usually face the solution of this problem during the period of the most intensive speed-strength training. This training regimen usually requires the most powerful means of recovery, as it is difficult for athletes to tolerate. Specialists have developed a special nutrition program for this training regimen, which includes two blocks of specialized nutrition: training and recovery. The whole program is designed for three weekly cycles, after which it is supposed to carry out an unloading (recovery) microcycle

Diet on workout days:

• twice a day (morning and evening) before meals, creatine in the form of one of the creatine transport systems or creatine monohydrate at the rate of 10 g of creatine per dose;

• 2 hours before training, one of the protein products in the form of a cocktail with milk or juice;

• immediately after the end of the workout, one protein-carbohydrate product containing at least 10 g of creatine;

• 1 micronutrient capsule 30 minutes before bedtime.

Diet in the interval between workouts:

• continuation of the course of loading creatine three times a day, 10 g of creatine per intake of the same creatine-containing products or creatine monohydrate;

• A set of essential amino acids in a dose of 6-8 capsules 30 minutes before bedtime.