Losing weight is a diet + active movement. If the diet limits the calorie intake, then physical activity places increased demands on nutrition, because strength and energy are needed to force the body to work and burn fat tissue. A diet is a depleted diet that cannot provide the body with all the necessary nutrients. Sports supplements come to the rescue - proteins, carbohydrates, vitamins and minerals balanced in quantity and quality. Sports dietary supplements contain everything that is necessary for rapid metabolism and efficient muscle function - processes that are fundamentally important when losing weight.
Myths about sports nutrition for weight loss
Most people don't associate healthy eating with pills or powders in jars, which is why a large number of myths have arisen around sports nutrition. The most basic ones are:
- Unnatural composition. Today, all components of sports nutrition for weight loss are natural. The main thing is to use those drugs that are produced by a trusted manufacturer, since there are many counterfeits. Reviews from professionals will help you make your choice.
- Sports nutrition is used only in sports. Sports nutrition manufacturers develop their products primarily for those who engage in strength training and spend a lot of energy and calories. Therefore, they simply need such nutrition to maintain performance. But for those who set a goal to lose weight and stick to a diet, sports nutrition for weight loss is perfect, as it helps the body receive nutrients to maintain the body’s vital functions.
Thus, sports supplements for weight loss for women and men will be an indisputable advantage in the process of burning fat deposits. They not only act as an additive to the diet, but also maintain tone, help speed up metabolism and, as a result, weight loss.
The sports nutrition market offers a wide range of products. The main ones include:
- BCAA is a complex of amino acids that includes lycine, valine and isoleucine. This supplement helps eliminate extra pounds, maintain tone during physical activity, reduces appetite, and also prevents muscle mass from being lost along with fat.
- Fat burners. Such supplements reduce appetite, as well as the absorption of fats and carbohydrates, and break down fat deposits. To obtain the effect, it is necessary to combine the use of such drugs with performing strength loads, otherwise it will not be possible to lose weight. Many professionals say that fat burners are suitable primarily for female representatives, such products should come first when choosing suitable supplements.
- Protein. The main task of such drugs is to compensate for protein deficiency during increased strength loads, since protein is the main component in the construction of muscle fibers. With regular protein consumption and physical activity, it is possible not only to form beautiful muscles, but also to eliminate fat deposits.
- L-carnitine. This product is not considered a fat burner, but one that transports fat cells into muscle fibers for further processing. Such biological supplements are the most common for weight loss. They do not exhibit adverse reactions and have no contraindications, but they must be used in conjunction with anaerobic exercise.
- Vitamin and mineral complexes. Such products are necessary in sports nutrition for weight loss for men and women, as they replenish the body’s need for vitamins and nutrients after training or during diets. Today there are such complexes that are designed specifically for both women and men.
- Carbohydrate and fat blockers. Such drugs are often used by people who want to lose weight. But it is not at all necessary to take them; they can adjust your dietary intake.
- Omega-3 is an additional aid in the process of weight loss; these fatty acids help lower the level of bad cholesterol, normalize the activity of the cardiovascular system, and also eliminate extra pounds. This is especially true for girls working out in the gym, as the product normalizes hormonal levels.
- Cortisol blockers. Such drugs trigger the process of burning fat during intense training. They are usually used by males.
Goals of exercise for women
If a girl started doing fitness solely to stay in shape and improve her health, then she will not need sports nutrition.
In this situation, classes should be calm so that you can maintain your form. You can achieve this goal without using any supplements. The only exception is micronutrient complexes, which are still worth taking. But when the task of a novice athlete is to get rid of extra pounds or gain muscle mass, then the situation turns out to be completely different. To achieve your goal in a short time, you need to adhere to the following rules:
- Create an energy deficit in the body.
- Make adjustments to your diet by giving up unhealthy foods.
- Conduct regular classes.
- Pay close attention to your drinking regime.
- Protect muscles from destruction, while getting rid of only fat mass.
If you follow these rules, you will not only be able to solve your problems, but will also not harm your body. Also in this case, you will need sports nutrition for women, since with the help of supplements it will be much easier for you to achieve your goal. At the same time, you must understand that sports nutrition is only an additional tool for solving your problems.
Subtleties of losing weight with sports nutrition
To achieve greater effectiveness and maintain results, it is recommended to combine the intake of dietary supplements, diet and strength training. Taking pills or powders alone is not a salvation from excess weight; they only serve as a catalyst for processes occurring in the body due to diet and physical activity.
It is important to maintain balance when using sports nutrition to burn fat. If you take, for example, more proteins than you should, you may not lose, but increase your body weight. With their deficiency in the body, a person experiences fatigue.
If there is an excess of fluid in the body, a person will feel nausea, and if there is a lack of fluid, dehydration will develop. You also need to adhere to a proper diet. Many recommend using the services of specialists to create an individual weight loss program together with the use of sports nutrition, which will take into account the goals and individual needs of a person in each specific case.
Professionals say that the calorie content of food consumed should gradually decrease. You need to eat often (five to six times a day), but in small portions. The break between meals should be no more than four hours.
The daily diet should contain foods with a lot of protein, they should be natural and of high quality. It is also important to drink enough fluids every day and eat fresh vegetables and fruits. It is not recommended to eat four hours before bedtime.
Sports nutrition for girls: if you want to gain weight
If the goal is to gain weight, then a reasonable question arises: how to choose sports nutrition and where should a girl start? Everything is quite simple here. There are several supplements that help you gain only muscle mass, while allowing you to not gain fat as well.
You will need:
- Protein;
- BCAA/Amino acid complexes;
- Vitamin and mineral complexes.
The first of these is protein . Protein is a mixture of chains of different amino acids. As a rule, they contain a large amount of BCAA - amino acids that have the most effective effect on muscle growth. There are many different types of protein. Among them: whey, egg, beef, casein, vegetable, etc. They are slightly different from each other, but they all have the same essence - protein is needed by the body as a raw material for building lean muscle mass. Their difference lies in the amino acid matrix they contain, as well as different absorption times. Whey and egg are considered the best among them - since they contain the most complete amino acid composition and are also easily and quickly absorbed by the body.
The best protein at the moment is: protein hydrolyzate - the highest degree of purification and protein isolate. You need to buy only the highest quality protein. Here, as elsewhere, you either do it well, or it’s better not to do it at all!
The next supplement for muscle growth is specialized amino acid complexes - BCAA . To make it clearer, let’s explain - protein is broken down into amino acids, which, in turn, go to the internal needs of the body, including the construction of muscle mass. BCAA is a finished product that immediately after consumption goes into the muscles. They are typically used before, during and after training, as well as between meals. They keep you dry, lean and help you recover better!
There are also other amino acid complexes that contain not only BCAA. They are also used for recovery after a grueling workout. In other words, the essence of such complexes is for the body to quickly restore its energy reserves. When do we grow? When we recover
Vitamin and mineral complexes will also help you on your way to an ideal body. In general, they should be taken by absolutely all people, regardless of their type of activity. And athletes need them in increased concentrations, since during training all internal processes accelerate. Accordingly, vitamins and minerals are used by the body faster, and an additional source is needed. Such complexes are especially needed for those who go on a diet that excludes the consumption of many foods and also includes reduced portions. In this case, even those vitamins and minerals that come from food will not be enough for the body to function properly.
Don’t forget that taking sports nutrition will only be effective for you when combined with proper physical activity and diet!
Features of taking biological supplements
Sports nutrition is recommended for those women who want to lose weight and have a slim figure. But supplements should be taken in conjunction with sports activities and dietary nutrition.
Fat burners are taken thirty minutes before eating or half an hour before sports training. The regimen for taking the drug may be changed depending on the manufacturer of the supplements, as well as their composition.
L-carnitine is recommended to be taken in the morning on an empty stomach half an hour before training. The recommended dosage of the drug is five hundred milligrams twice a day. You can gradually increase the dosage to two grams of the drug per day.
Essential amino acids are taken in amounts of four to eight grams during exercise. Omega-3 is taken after meals in the amount of four grams.
Protein is taken two hours before and thirty minutes after sports training. If you feel hungry between meals, you can also take a protein supplement in the amount of ten grams. The dosage of the drug is on average thirty grams per day.
Vitamin and mineral complexes are taken after eating food. The instructions for the drugs describe their dosage regimen and dosage.
Carbohydrate and fat blockers are consumed fifteen minutes before and after meals that are not included in the diet. The regimen for taking medications and their dosage is described in the instructions.
Cortisol blockers should be taken three times a day, the dosage is described in the instructions for the drug.
What supplements do girls not need?
Let's talk about those products that you can definitely do without if you play sports for yourself.
L-carnitine
This supplement allows you to lose weight faster, but is not always effective. If you are not limited in finances, then you should try using it during weight loss.
Pre-workout supplements
This is a supplement for professional athletes. If you are not one of them, then you do not need pre-workouts.
Fat burners
Try to lose weight gradually!
Another sports nutrition class for professionals. You should not try to get rid of fat in the shortest possible time, but it is better to do it correctly. Although fat burners from sports nutrition stores are based on natural ingredients, they contain powerful components that activate the nervous system and the thyroid gland.
It is best to limit yourself to the supplements we discussed in the corresponding section and not worry about possible harm to the body. I would also like to remind you that in our store you will find all types of sports nutrition at the most attractive prices.
Protein for weight loss in women
Protein is a protein that is made from natural products. Most often it is used by athletes to build muscle mass, but many girls resort to it for the purpose of losing weight, since the protein eliminates subcutaneous fat without affecting muscle fibers.
Protein is presented in sports nutrition in the form of a biological supplement in the form of powder for cocktails. It can have several varieties:
- Whey protein contains a large amount of protein and amino acids;
- Egg protein is highly effective, but has a high cost;
- Soy protein is used by people who are prone to allergies. This protein has little effectiveness;
- Casein protein;
- Milk protein also contains amino acids and lactate;
- Complex protein includes all of the above types of protein. Has the highest cost.
Age and sports nutrition
To lose weight, girls under 20 need to take whey protein, L-carnitine, BCAAs, multivitamins, Omega fatty acids. The same complex is suitable for athletes 20-39 years old, only it can be supplemented with linoleic acid and pre-workout supplements. For women over 40 years of age, the above supplements are supplemented with mixtures for joints and ligaments.
To increase muscle mass for girls under 20 years old, it is recommended to consume protein mixtures, BCAAs, casein, multivitamin complexes, and fatty acids.
From 20 to 39 years old, the set is the same; you can supplement it with gainers if you are not overweight. Women over 40 years old, in addition to proteins, amino acids, vitamins, need to take supplements for joints and ligaments (Glucosamine, Chondroitin).
Calorie blockers
Such tools are quite easy to use. They contain components such as garcinia and phaseolamine, which stop the deposition of fat in the subcutaneous tissue. When taking the product, its active components affect the digestion process, stopping the absorption of complex carbohydrates, as a result of which a person does not receive many calories with food. Thus, the diet becomes low-calorie and promotes weight loss.
L-carnitine
This supplement is the most popular among women taking sports nutrition for weight loss. The drug is an amino acid that promotes weight loss. It converts fats into energy, which is recommended to be used for sports.
The product helps speed up metabolism, break down adipose tissue, increase efficiency, has a positive effect on the heart and blood vessels, lowers the level of bad cholesterol, and helps saturate tissues with oxygen.
After weight loss, the result lasts for a long time, new adipose tissue is no longer formed, but subject to a healthy lifestyle and proper diet.
Be sure to read: Antihyperglycemic drug Metformin Zentiva
Selection of sports nutrition
Making the right choice of dietary supplement the first time is a difficult process. Professionals recommend, first of all, paying attention to the composition of the drug. Fat burning products should include the following ingredients:
- Diuretics, which normalize water-salt balance in the body;
- Thermogenetics that normalize metabolism;
- Fat burners;
- Vitamins.
You also need to study the packaging and instructions. Usually there is information that the drug has passed the tests and studies required by GOST. It is recommended to choose a product from a reputable manufacturer. It has a slightly higher cost, but also contains natural ingredients.
You can also inquire about the availability of a quality certificate, which should contain information about the quality and safety of the product.
"Pros and cons"
When athletes began to actively use sports nutrition, controversy began on this issue. Opponents of such nutrition are people who do not engage in physical activity, as well as those who lead an unhealthy lifestyle. If the dietary supplement has been correctly selected, all dietary rules are followed and strength training is performed, then the result will not be long in coming.
In the absence of physical activity and proper diet, for example, protein supplements can become a source of additional protein and carbohydrates, as a result of which body weight not only does not decrease, but, on the contrary, can increase significantly. Sports nutrition will only benefit those who go to the gym.
For female representatives, long-term use of fat burners will not bring anything good, only health problems. It is recommended to use such remedies in small courses, taking a break between them. For example, biological supplements can be taken daily for one month, and then a break is taken for fourteen days, then the course is repeated again. This scheme of using sports nutrition for weight loss will give positive results and reduce the risk of side effects.
It must be remembered that any sports nutrition should include only natural ingredients that should affect body fat. Physical activity and healthy eating are the right way to a beautiful figure.
Why do ladies need sports nutrition?
Sports nutrition differs from pharmaceutical weight loss products in that they only work during and after physical activity.
What is sports nutrition used for?
- Normalization of metabolism during strength training and 1-2 hours after it.
- Thanks to the use of fat burners, workouts last much longer and are more intense.
- The processes of thermogenesis (heat generated by the body for the normal functioning of all organs and systems) and lipolysis (the biochemical process of fat breakdown under the influence of lipase into fatty acids) are activated.
