All about sports nutrition. Sports fat for weight loss

The article refers to types of sports nutrition, its purpose and dosage. You will also get acquainted with home sports additive recipes.

In the sports nutrition store, the newcomer scatter eyes. Many additives in the form of tablets and powders - what to choose from this for the growth of muscle mass, burning fat, increase testosterone?

We will answer all questions about sports nutrition, and also advise which substances to use at certain stages of training.

Sports diet

Any specialist will tell you that no sports additives will be compared if necessary for the body with proper nutrition. Nutrition is a body fuel, and it depends on the quality of this fuel how fully the body will function.

During physical activity, you will need the same balanced diet as outside sports training, only with small clarifications.

Important: the most important thing in sports nutrition is the balance of carbohydrates, fats, proteins and vitamins.

Any athlete is extremely important sufficient admission to the body carbohydrates.

• Carbohydrates are an energy reserve of the body that is consumed during fitness classes. With its deficiency, fatigue and weakness quickly occur. In addition, with a lack of energy, energy can bite not only from fat deposits, but also muscles, which leads to depletion of muscle mass
• Pay attention to slow carbohydrates that will provide a long charge of vigor and give strength to both training and other activities. Complex carbohydrates are found in pasta, bread, fruits and vegetables, cereal dishes, cereals, potatoes
• Deficit fat reduces performance, and also violates metabolic processes in the body, which leads to various health problems. Especially important is the flow of fat for long sports, which requires a high level of endurance, such as bicycle sport, long -distance races, etc. Fat is best obtained from vegetable oils, especially so useful, linseed, etc., fat fish, fatty fish, fatty fish, fatty fish nuts, seeds

• Protein - The main building material for muscle tissue, it is also needed to restore muscles after training. In small quantities, protein acts as an energy reserve. When playing sports, it is recommended to eat 2-3 g of protein per 1 kg of weight. You can get protein with food such as low -fat meat, poultry, fish, dairy products, legumes, seafood
• Vitamins and minerals They are not sources of energy, but their presence is as important as nutrients. For example, vitamin D and calcium are responsible for a healthy skeleton, and oxygen saturation of the whole body depends on iron. The athlete needs the whole spectrum of vitamins and minerals for the full life of the body
• Pay attention to such an important indicator as the amount of drunk per day water. Lack of moisture will cause dehydration, as a result of which muscle cramps are not excluded. Water deficit will also affect the performance and speed of fatigue

Important: when playing sports, it is necessary to consume 3-4 liters of liquid per day.

Here are the main provisions of sports nutrition:

• Eat often and at about the same time. Between the main meals, be sure to make 1-2 useful snacks
• Make your menu from a variety of products, alternate and replace positions to get the full volume of nutrients and vitamins with food.
• Follow the calorie content of food, the athlete needs enough energy for classes
• Drink up to 4 l of water per day

Types of sports nutrition

• Bades are special additives to the usual diet, which, as a rule, consist of natural components and affect the regulatory and metabolic processes of the body.
• Protein - a remedy based on a mixture of proteins
• Gainers are a protein-carbohydrate composition, which is used most often after training to restore
• Creatine - carboxylic acid with nitrogen, regulates the exchange of energy in the muscles and nerve cells
• Amino acids - additives with components of full -fledged proteins.

• Anabolic complexes are a class of additives that effectively affect the increase in muscles. Often, drugs of this class do not have clinical evidence of their positive action
• Vitamin-mineral complexes
• Fat burners - compounds to reduce adipose tissue
• Functional nutrition - products that are used in addition to the usual diet. Such food is filled with substances that perform certain functions in the body: affect health, harmony, muscle mass

Sports nutrition: fat burners for women for weight loss

The standard of a slender figure forces women to look for all new ways to bring their body closer to the ideal. In addition to proper nutrition and training, there are fat burners - a type of sports additives aimed at accelerating metabolism, splitting and removing fat cells from the body.

IMPORTANT: sports fat burners are absolutely useless without physical exertion. Grounded drugs that promise losing weight without effort are nothing more than a marketing move. Such substances can have side effects and be harmful to health.

• Sports tablets in their composition have only natural components. These are stimulants such as guarana, caffeine, red pepper, forksolin. Such fat burners are called thermogenics, since under their action the body temperature rises, which affects the rate of metabolism
• There are drugs with an additional decrease in hunger. They contain chrome, synephrine, dietary fiber
• There is also a subspecies of tablets called blocks. These are special substances that still at the stage of digestion of food bind carbohydrates and fats and do not allow them to digest in the body. Thus, the energy value of products is reduced
• Drugs for women accelerate the metabolic processes of the whole body with additional effects on "problematic" fat in the zones of the abdomen, sides, hips, buttocks
• Experts recommend using several types of fat burners at once to achieve the maximum effect

Important: when choosing fat burners, you should not focus only on the advice of your fitness instructor. Reception of sports additives should be carried out under the supervision of a doctor.

Sports fat for men for weight loss

Male products to reduce the fat layer differ from female. The reason for this is the final result to which the strong floor strives. If a woman wants to be easy and feminine, then a man is inherent in the desire of a strong, muscular, sports body.

It is easier for a woman to endure long aerobic loads, but representatives of the strong half prefer power loads. It is more difficult to jump and run to a man, since his carbohydrate reserves are exhausted faster, which means that fatigue comes faster.

That is why catecholamines (adrenaline and norepinephrine) and stimulants such as caffeine or guarana add to fat burners for men.

Male drugs to reduce weight are divided into:

• thermogenics are tablets, due to the action of which the body temperature rises
• diuretics - diuretics
• blocks - drugs that prevent the absorption of carbohydrates and lipids from food
• L-carnitine
• thyroid stimulants
• cortisol hormone blockers
• Omega-3 and omega-6 fatty acids

Important: the suppressors of appetite are not as popular among men as among women, since the stronger floor works primarily on the growth of muscles, and for this they need to eat well.

Sports nutrition for muscle growth for beginners

For muscle growth Used serum protein, creatine, casein, glutamine, amino acids, arginine, drugs for increasing testosterone and others.

You need to come to the use of all these nutrients gradually, while regularly consulting with a doctor. But where to start a beginner?

Experts advise starting to eat sports nutrition from serum protein. This product is called the cornerstone of any diet, including a diet for muscle growth. Serum protein is quickly absorbed by the body, it is effective and easy to use. It is convenient to eat it instead of eating if it is running out, or drink cocktails in addition to the diet with a lack of protein.

Here is a scheme for the use of serum protein, thanks to which the substance will have a maximum effect. All numbers are designed for a man weighing about 90 kg.

1. In the morning, on an empty stomach - 20 g of serum protein. After a full sleep, the body is in the phase of splitting elements. A portion of protein will set the body to the synthesis of amino acids and the further growth of muscle tissue. It is important that the morning protein suck in full, so prepare the cocktail exclusively from the protein mixture.
2. Before physical exertion - 20 g. The use of pure protein before playing sports will ensure its fast flow to the muscles, as a result of which both growth and the restoration of muscles will start.
3. Half an hour after physical activity - 40 g is the most important time to receive protein. Add 80 g of quick carbohydrates to the cocktail. It is also useful after training to drink a product or even several drugs that stimulate insulin production. Insulin accelerates the synthesis of amino acids and their delivery to muscle tissue.

Sports nutrition for muscle restoration

Training, of course, is important for the growth of muscles, but muscle restoration is an equally necessary stage. After physical activity, it is useful to go through the following procedures:

• sports massage
• steam bath
• water procedures - swimming in the pool, contrast shower

Important: along with the listed methods of recovery, as well as sports additives are proper nutrition and a good rest, including sufficient sleep.

For quick recovery, also use sports supplements.

• Squirrel-carbohydrate cocktails stimulate the production of glycogen and restore muscles in the first 30-40 minutes after training
• Nitrogen oxide or pre -rating additives used after sports, accelerate the flow of nutrients to damaged muscles
• Creatine stimulates the exchange of proteins and carbohydrates, promotes the restoration and growth of muscle mass
• Vitamin E and vitamin C, acting in combination, reduce the effect of free radicals on muscle tissue cells

Video: How to completely recover after difficult training

Sports nutrition: increased testosterone

Testosterone booster - means to increase testosterone - are necessary for people who seek to increase muscle volume without increasing the fat layer.

The most correct will be to take such funds to men after 30 years old who has a decrease in the synthesis of their own hormone.

Important: young people under 20 years old are forbidden to use testosterone booster so as not to cause hormonal malfunctions in a growing body.

What are the types of testosterone booster?

• Aromatase inhibitors - during the month of admission increase the hormone level in half from the initial indicator
• Tamoxifen is the most effective tool. In just a third of a month, the hormone levels can increase by 140%
• 6-OHO-an additive that reduces the level of extracts and increasing the male hormone indicator
• Forcoline, d-asparaginic acid, agmatin
• ZMA - substances with clinically proven effectiveness, do not have undesirable consequences

Important: if dosages and a course of admission are not observed, you can provoke the addiction of the body, as a result of which the body will become less than its own testosterone.

Protein food: protein

• Protein consists of amino acids - bricks, of which muscle tissue is synthesized. Squirrels are a base for the formation of muscles, as well as the main component of dietary nutrition
• They break down in the body into amino acids that are involved in the support of the heartbeat, the synthesis of hormones and enzymes, and a significant part of them in the development of muscles and their restoration after training
• In sports nutrition, protein is a natural substance that contains the protein peeled from fats, carbohydrates and other elements
• Sports protein is used in bodybuilding for different purposes. This is an increase in muscle mass, and healthy weight loss, and maintaining a good physical form

Amino acids: sports nutrition

The amino acids consists of a protein of any origin. Of these, tissues of the body are formed, including muscles. In bodybuilding, amino acids occupy a special place, because they perform a number of important functions in the body:

• give a long charge of energy for training
• stimulate the creation of protein compounds
• catabolism (the process of destruction) is converted to anabolism (the creation process),
• which is important both in the growth of muscle tissue, and with weight loss and drying
• fat cells are split

Important: there are 20 names of amino acids in total, among which 9 are indispensable, that is, those that the body is not able to reproduce on their own.

A particularly important drug on the basis of aminoxilot in bodybuilding is the VSAA - a complex that contains a three of essential amino acids (leucine, isolacin, valin).

Types of proteins in sports nutrition

Protein can be divided by the speed of assimilation by:

1. Slow - protein, which has a low suction rate. This includes primarily casein, as well as soy and other vegetable proteins. They have few amino acids in the composition and are considered inferior, which is why they are never used as the main protein for muscle growth, but act only as an auxiliary tool
2. Fast-protein, which is quickly absorbed from the gastrointestinal tract. This is a serum protein, which is used everywhere, as well as rare meat and fish proteins. Fast mixtures are ideal for working on the growth of muscles, as they contain a large set of amino acids, and after training they also stimulate the production of insulin
3. Complex - protein, which includes fast proteins for the full muscle recovery after training, and slow - for their long -term nutrition

By origin, proteins are divided into:

• egg white
• serum protein (concentrate, isolate, sewage protein hydrolyzate)
• vegetable protein (soy, hemp protein)
• meat protein
• fish protein

Proteins in food products

• Low -fat meat and lean poultry

• Lenten and oily fish, seafood

• I yza and dairy products

• Legumes

• Nuts

• Cereals

Sports nutrition: egg protein

Important: egg protein is a kind of absolute in the world of proteins. It is most easily absorbed by the body, so it is considered to be a template for calculating the speed of absorption of other proteins.

• Egg protein is almost entirely of albumin protein, while there are seven different proteins in the yolk
• As for the use of whole eggs in food, studies have proved that the eggs contain the so -called “good” cholesterol, which does not affect the level of harmful cholesterol
• Therefore, there are eggs in large quantities. If your goal is to build muscles or support your physical shape, eat the entire eggs. If you are in the stage of weight loss, use only protein, since there is a lot of fat in the yolk
• In sports egg protein, which is made from whole protein and egg albumin, only valuable properties of protein are preserved, and the defects of the eggs are eliminated

Sports nutrition protein is useful or harmful

Protein powders are often called chemistry. However, contrary to all these opinions, protein is a completely natural product. It is produced all over the world from natural raw materials and is an additional substance in the diet.

Is it useful or harmful to drink protein cocktails? Protein compositions will be harmful only with severe overdose.

• An ordinary person needs 1.2 g of protein per 1 kg of his weight
• The bodybuilder, depending on its pressing target, requires up to 4 g of protein per 1 kg of weight. It is more difficult to use, so an overdose is extremely rare
• Otherwise, proteins are of only benefit. If you replace the protein dish with a cocktail, then do not bring any harm or benefit to the body - the body receives the same dose of protein
• If you use cocktails as snacks between meals and thereby get the daily protein norm, you definitely act correctly

Important: Ideal use for sports proteins is to use them 30-40 minutes after training to restore muscles.

Video: Sports nutrition. Benefits or harm?

Sports food without proteins

Is it realistic to increase muscle mass without the use of sports protein?

• Yes, this is quite easy to do with the right training program, a good rest, a balanced diet and enough protein in the diet
• Many believe that you can "pump up" only by visiting the gym. However, without proper restoration of muscles, good nutrition and rest, you will never find a beautiful and powerful muscles
• It should be remembered that from different products the protein is absorbed in different ways-quickly and slowly, in full or only 30-50% of it. Consider this when you make up your menu and calculate the daily amount of protein

Sports nutrition only facilitates the path of gaining mass, because it is easy to control the use of protein, as well as cocktails-a real miracle tool for a lack of time for a snack.

Sports supplement Creatine

The effect that the creative additive has:

• Increase in force
• Increased muscle mass to 5 kg per 1 month
• Impact on the quality of muscle tissue
• Stimulation of the synthesis of anabolic hormones - testosterone and somatotropin
• Derling the action of lactic acid

Important: in addition to athletes aimed at muscle growth, creative is widely used losing weight. By increasing strength indicators, increasing the speed of recovery processes, creatine stimulates the decrease in the fat layer.

Glucosamine: Sports nutrition

Glucosamine is produced by the human body to maintain cartilage and ligaments in normal form. Sports supplement Glucosamine performs the following functions:

• strengthens tendons, cartilage, ligaments
• strengthens the bones
• indirectly participates in the formation of muscles and gives them strength
• healing nails, hair, skin
• strengthens the vessels, positively affects the work of the heart
• participates in the protective mechanisms of the body

Glucosamine is important for bodybuilders, which give a high load on ligaments and joints during strength exercises. Athletes who neglect the caring for cartilage and tendons, by the age of 40, have problems with the joints. Timely prevention in the form of glucosamine will help to avoid these troubles.

Sports nutrition at home

If you do not want to accept sports supplements obtained by chemical processes, you can organize a real home sports nutrition for yourself.

We are talking about protein and protein-carb cocks that are prepared from completely natural products. By making such drinks for yourself, you will be confident in their natural composition and the absence of toxic additives.

In addition to the products that will be discussed in the recipes section, you will need a blender. The cocktails are prepared extremely simply: all the ingredients are loaded into the blender bowl and grind into a homogeneous mass.

In the absence of a blender, preparing such drinks will be more difficult. You will need a small grater for solid foods, and you will have to mix components in an even composition with a whisk and a lion's share of patience.

Important: the advantage of buying a blender for home sports nutrition is also that nuts and seeds can be ground in it - important components of useful protein cocktails.

Homemade sports nutrition: Choosing products

The base for any cocktail is milk. The fatter it is, the more it contains protein, however, with high fat content, the protein is worse. On the advice of experts, choose a product with a fat content of 2-2.5%. With intolerance to lactose, use natural freshly squeezed fruit juice.

But in the case of cottage cheese, feel free to purchase a completely low -fat product. In the cocktail, protein and carbohydrates from cottage cheese are important, and not its animal fat at all.

To improve taste, add cinnamon, cocoa, berries or rub a little black elite chocolate.

Important: protein cocktails cooked at home are only fresh, so drink them immediately after cooking. The scheme of taking cocktails is the same as purchased protein mixtures - before training, half an hour after it and instead of snacks.

Sports food: cocktail recipes

• 300 ml of milk, 1 tbsp. honey, 1 ripe banana
• 300 ml of milk, 1 ripe banana, 1 apple without peel, 1 tbsp. Sahara
• 300 ml of milk, 2 chicken proteins, 2 bananas, 1 tbsp. Sahara
• 200 ml of kefir, 60 g of milk powder, 1 tbsp. jam, 1 tsp Sahara
• 200 ml of fresh orange juice, 50 g of cottage cheese 0% fat, 0.5 banana, 25 g of dark chocolate or cocoa, 1 tsp. jam

Sports nutrition: reviews

Sports nutrition is used by both newcomers and experienced athletes. All well -known and many achieved bodybuilders also resort to various additives.

The completely natural composition of sports nutrition allows you to call it extremely useful, and in case of improper use - harmless. Therefore, reviews about sports nutrition are positive, they differ only from the manufacturer to the manufacturer: some compositions are more effective.

Despite the obvious benefits of sports additives for muscle growth, losing weight and maintaining a form, be sure to consult a doctor before proceeding with their use.

Video: Sports nutrition - why and why