A beautiful athletic body is always in fashion. Special athletic nutrition, used for weight loss and for pumping muscle mass, will help to put the figure in order. At the same time, the process of choosing such a product must be approached carefully by choosing a menu individually, guided not only by personal preferences, but also by the recommendations of nutritionists.
- Nutrition for losing weight and burning fat
- All Pros and Cons of Slimming Nutrition
- What about sports nutrition for weight loss
- Types of fat burners and their features
- The importance of amino acids in sports nutrition
- The role of protein
- Protein as a fat burner
- Fat Burning Contraindications
- Adverse Reactions and Complications
- Types of Fat Burners
- Fat Burning Capsules
- Protein Blends
- Homemade cocktails
- The best fat burners and their cost
- Basics of making a sports nutrition menu
- Daily Fat Burning Menu
- Useful videos about sports nutrition for women
Nutrition for losing weight and burning fat
To switch to sports nutrition, you need to understand the difference between burning fat and losing weight. At first glance, both processes are similar, but they have a number of differences.
- Losing weight is a process when calorie intake is reduced, and the body begins to draw all the energy reserves from previously accumulated fat. Often involved in the process and muscle mass, which begins to grow by reducing the amount of food consumed. If the body loses calories for a long time, then when you return to normal nutrition, lost pounds quickly return.
- Fat burning is a process in which not only fat burning, but also muscle contraction occurs. The process starts during strength training. Sports nutrition accelerates fat burning.
All Pros and Cons of Slimming Nutrition
Using sporteaspoonsit, you can achieve good success in losing weight. But sports nutrition has its own pros and cons.
The arguments in favor of sports nutrition are as follows:
- The diet of athletes contains a large amount of protein. It is necessary to eat it in large quantities, even if the basic composition of food is limited.
- Sports nutrition for weight loss for women is quite diverse , but in order to compensate for the missing substances necessary for fat loss, protein shakes are used. They are useful, while helping to lose weight without a feeling of hunger.
- Sports nutrition for weight loss for men and women contains many vitamins. Modern food products sold in stores do not contain as many vitamins as sports drinks. Using it, you will not need to add vitamins to food.
Sports nutrition for weight loss for women can harm the body. This is due to contraindications, which are worth paying attention to when starting to use them.
In addition to the positive aspects, it is worth noting the negative:
- Drugs affect a person badly, with diseases of the kidneys and urinary system. It is forbidden to use sports nutrition for patients, as it puts an additional strain on organs.
- If there are contraindications to the components of the drug, it is worth abandoning it.
- Food is harmful if you exceed the prescribed dosage prescribed in the instructions.
Before using sports supplements, you must read the instructions for use, as well as know the biochemical composition of the product. If a person decided to go in for sports using sports nutrition, then a consultation with not only a professional trainer, but also a nutritionist will be required.
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What about sports nutrition for weight loss
Preparations for burning fat, can remove excess water from the body, reduce the amount of fat under the skin. Sports nutrition used for weight loss should contain caffeine, red pepper, synephrine, or forskolin. In order to reduce weight when using the drug, it is necessary to engage in sports in parallel.
The main sports nutrition products:
- L-carnitine – refers to fat burners. In fact, it is vitamin B. Using it, you can quickly achieve weight loss and permanently save the result.
- Amino acids help reduce appetite. Thanks to him, the breakdown of fat cells occurs, while no effort on the part of man is required.
- Vitamins – are an integral part in the process of losing weight. Using them, the body quickly fights fat deposits, splitting them.
The main goal of sports nutrition is to lose weight or build muscle. Using even the smallest complex of fat-burning drugs can achieve significant results.
Types of fat burners and their features
All fat burners are conventionally divided into drugs that affect the human body in different ways.
- Sports nutrition for weight loss for women accelerates metabolism. They enhance metabolism, increased calorie consumption. The most popular among athletes and dieters is L-carnitine. This is the only supplement that can produce the effect of fat burning. The drug has a beneficial effect on the heart and nervous system. Taking it, it is necessary to engage in physical exercises, as well as observe the principles of proper nutrition.
- Thermogenics is one of the few drugs that cause side effects. After taking it, body temperature rises and metabolism increases, it dulls the feeling of hunger. To increase the effect of fat burning, manufacturers add ephedrine to it. Therefore, this tool is not recommended for use.
- Carbohydrate and fat blockers prevent the absorption of carbohydrates, the absorption of fats from the digestive tract. The use of the drug can lead to disruption of the digestive tract and digestive organs.
- Preparations for stimulating the thyroid gland – thanks to their intake, hormonal levels increase. But they also have contraindications. It disrupts the endocrine system.
- Suppressants of appetite – contribute to weight loss. In addition to this effect, fat burners also reduce appetite.
- In order for the fat burning process to go without complications, it is necessary to drink diuretics, which help to remove fluid from the body. If the drugs are used for a long time, then when they are canceled, serious edema may appear, which is not so easy to cope with.
According to studies, in addition to L-carnitine, none of the drugs provides safe weight loss and fat burning.
The importance of amino acids in sports nutrition
For quick recovery of the athlete’s body, it is recommended to use amino acids. They help a person recover in the case of exhausting workouts.
The use of amino acids has several advantages:
- the immune system is stabilizing;
- mental and physical tone of the body increases;
- for a minimum period, muscle tissue is restored when they are damaged;
- active participation in the process of burning fat.
The human body cannot independently produce amino acids in the right amount. With intensive training, the breakdow
n of substances occurs 80% faster, which requires intensive recovery. Therefore, the food supplement must necessarily contain an amino acid.
These substances are divided into 2 types:
- Interchangeable – their body can produce independently.
- Essential – enter the body from the outside when eating.
In total there are 20 types of amino acids, and 8 of them are irreplaceable type. A large number of substances are in the drug L-arginine. It can be sold as a supplement to sports nutrition, or in its pure form. The rate of use depends on the purpose of use of the product. The main task of L-arginine is to gain muscle mass, when you need to take up to 9 g of substance per day.
The role of protein
Protein is an active supplement used in sports nutrition for burning fat. Using it along with other fat-burning products, increases the effectiveness of the workout.
Its reception depends on the goal that the athlete wants to achieve. If you need to gain body weight, it is necessary to take protein.
Use it throughout the day and at night. Protein can be taken with fat burners. It is recommended to a person who follows a low-carb diet.
Protein as a fat burner
Protein is an important component that must enter the human body in sufficient quantities. Useful if you need to lose weight.
The main sources of protein are:
Depending on the type of foods used, the process of assimilation by its body changes. The substance contained in milk and eggs is better absorbed.
The need for protein in the body depends on the age of the person. White in the daily diet should occupy at least 12% of the daily calorie intake. If a person is involved in sports, then the need for protein increases to 2.5 g per 2 pounds of weight per day.
L-carnitine gained popularity 40 years ago. It is a vitamin-containing substance used as a medicine and fat burner. The drug arrives directly to the heart, where it starts the process of splitting fats. Therefore, it is widely used for therapeutic purposes with strokes, retardation of physical development in babies. For older people, it is prescribed for inhibition of brain activity.
Due to its properties, the substance comprehensively affects the functions of the head organ:
- aging of brain cells slows down;
- memory improves;
- physical endurance and performance increases;
- cholesterol is reduced, excess fat is burned.
If there is not enough L-carnitine in the body, a person can often observe:
- fast fatiguability;
- lowering blood pressure.
To assimilate the drug, it is necessary to add vitamin B6, B12, A to the food. The product has contraindications, therefore, before use, consultation with a doctor is necessary.
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Fat Burning Contraindications
When using drugs for fat burning, you need to pay attention to contraindications.
It is forbidden to accept funds for people with problems:
- heart disease
- vascular disease;
- high or low blood pressure;
- prostatitis in men.
Do not use drugs at night, because they cause insomnia. If an allergic reaction occurs, headaches, the use of funds should be stopped.
Adverse Reactions and Complications
Drugs can cause adverse reactions and complications:
- increase in blood pressure;
- nervous agitation;
- irritability and nervous breakdowns.
If at least one symptom appears, you must refuse to take the drugs. To determine the correct dosage, it is better to consult a doctor.
The maximum time for consuming fat burners is 2 months. If you need to increase the period of admission, you need to consult a specialist.
Types of Fat Burners
There are groups of drugs that burn fat:
- Adrenomimetics. They increase the release of adrenaline, due to which the process of burning fat is accelerated. Such drugs include Clenbuterol, Yohimbine, Caffeine.
- Lipotropics. Means increase the rate of lipid metabolism, as a result of which the fatty fissures are split. Examples of drugs: Betaine, Selenium, Ubiquinone.
- Thermogenics. Pharmacological complexes increase the heat production of the body, due to which the fat layer is burned. Effective means: Nutrend, Vader, Olympus.
When a rapid heartbeat or an increase in blood pressure appears, the use of drugs should be stopped.
Fat Burning Capsules
Convenient to use funds in capsules.
- Clenbuterol. The drug is widely used if necessary, losing weight. It stimulates fat-burning receptors, but can also cause side effects – insomnia, nervousness, anorexia. The drug is used according to the instructions. Non-compliance with the dosages entails the development of complications that disrupt the functioning of the whole organism.
- Metformin. It affects the pancreas, inhibiting the secretion of insulin.
Protein mixtures differ from other drugs in their high protein content. They are used immediately after training for 30 minutes.
- Gainer. It contains a large amount of carbohydrates, it is used 1.5 hours before the workout. If the main goal of training is to burn fat, then you should take a carbohydrate-free cocktail.
- Hydrolyzate. The drug contains a lot of protein, is used 30 minutes before the start of the workout.
When choosing a protein mixture, you can seek help from a professional trainer.
In order for sports to be effective, you can drink cocktails.
Watermelon and strawberry is cooked at home. To prepare it, you will need a piece of wat
ermelon and 1/3 of a glass of strawberries, you can add ginger root. Mix everything and pour a glass of mineral water.
- Peach and kiwi cocktail – you need 1 peach and 2 kiwi. Stir everything in a blender, add green tea and lemon. Such a cocktail will help to quickly get rid of excess fat, if you drink it daily at 10,14 fluid ounce.
In order not to cook a cocktail yourself, you can buy a ready-made mixture – Turboslim. This drug will help to lose weight in 2-3 months.
The best fat burners and their cost
If an athlete does not have the desire to independently prepare food that will help get rid of fat, then you can buy special drugs in pharmacies that do not require any effort in cooking.
- Olimp Thermo Speed Extreme is safe for humans, does not cause allergic reactions. The drug affects fat deposits due to the high content of plant components in it. It contains a lot of caffeine, therefore, it is contraindicated for people with hypertension and cardiovascular diseases. The average cost of the drug is $ 15.
- Thermo Drine Complex. Its average price is $ 7,62. The drug was produced by an American company. It consists of a number of components that will help reduce excess weight by removing body fat.
Basics of making a sports nutrition menu
For weight loss, you need to know which foods can be consumed and which are prohibited.
Among the useful products:
- Protein food – meat, egg, dairy products. Proteins should form the basis of all nutrition.
- Vegetable fat – butter, fish (fatty grade), butter. They are included in the diet, if necessary, to increase muscle mass. When losing weight, it is better to exclude them.
- Carbohydrates are required to normalize energy processes. A large amount of these substances is found in sugar, buckwheat, millet and fruits.
- When training or losing weight, you should drink plenty of water. During the day you need to drink at least 0,7 gallon of liquid (coffee, black tea and sweet drinks are not taken into account when calculating).
- Vitamins must be included in the menu. When they enter the body, muscle mass growth and recovery occurs, and nutrients are absorbed in a larger volume.
Daily Fat Burning Menu
To move the weight down, you need to make a menu for a week. Every day it is advisable to change the diet, modifying dishes or replacing them with new recipes. Sometimes a meal can go up to 7 times a day.
- 1st reception: 1/2 cup oatmeal, half a banana, 1 tablespoon. berries, 2. egg white.
- 2nd intake: 100 g chicken breast and 150 g asparagus.
- 3rd reception: 0.5 tablespoon. beans and 1/2 part avocado.
- 4th method: apple.
- 5th dose: 200 g of boiled chicken or turkey with herbs.
- 6th method: cottage cheese with cinnamon – 0.5 tablespoon.
Products should be low-calorie and contain a large amount of protein. Sports nutrition, applying for weight loss for women, it is worth following the rules indicated above. In this case, the process of burning fat will begin immediately after the introduction of food into the diet.
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