Sports nutrition for weight loss for women is necessary if you need to lose those extra pounds, to tighten the form. However, it is very important to take them correctly, to know about the peculiarities of diet change.
How do fat burners?
Girls who decide to resort to fitness should take into account that on the way to getting a toned body, 50% of success lies in a special diet.
In this case, the diet does not mean a hunger strike, but a certain diet, which includes healthy foods that contain vitamins and microelements. It is also important to remember that the entry of important substances into the body should be combined with intense physical exertion. Thanks to these most important rules of training in the gym will not cause skin laxity, fatigue, problems with joints. They will make the body beautiful and healthy health.
This can also help sports nutrition - fat burners.
These are products or preparations that have the ability to reduce the amount of subcutaneous fat. The main "highlight" of such funds - the composition, which in most cases only natural.
Sports nutrition works as follows:
- improves metabolism;
- removes excess fluid from the body;
- accelerates the breakdown of fat, especially that located in the sides, chest, thighs.
It is also important to remember that you should not listen to the manufacturers claiming that their preparations can eliminate fat even without physical exertion. It's a lie. As it is impossible to position sports nutrition as a means for losing weight. This is only a catalyst that can exert its effect in the presence of certain actions, including physical ones.
What to consider when planning a diet?
It is important to remember that all chemical processes in a woman’s body are 15% slower than in men. This is explained by the fact that women have more fat reserves, which is needed to save heat and accumulate energy. In men, muscle mass prevails.
Also, the quality of metabolism depends on hormonal changes. The female hormone estrogen contributes to the accumulation of fat, fluid retention in the body. But the male hormone testosterone, on the contrary, increases strength and muscle mass.
Also, estrogen affects the activity of women during the menstrual cycle, in other periods, during which women may change mood, their performance deteriorates, there is a tendency to eat foods that do not bring the body benefits.
Thus, sports nutrition for women should be carefully chosen, taking into account physiological factors.
Weight loss and fat burning - what's the difference?
Before switching to sports nutrition, you need to understand the difference between the process of burning fat and simple weight loss. Despite the fact that they are quite similar, there are several significant differences.
Weight loss (getting rid of extra pounds) can be achieved when the body lacks calories. In other words, at such times, our body begins to take energy from fat. Muscles are usually involved in this process. Thus, losing weight is most often regarded as losing weight by reducing the amount of fat and muscle mass.
Weight loss can have the opposite effect. With a prolonged loss of calories, this can cause more fat to accumulate. As a result, the woman is gaining even more kilos.
Fat burning is a process that is both burning fat and maintaining muscle mass. A simple diet in this case is not enough.
The main thing with this - do not forget about the basic principles:
eat small meals;- eat preferably up to 6 times a day every 4 hours;
- the last dinner should be no later than 3 hours before bedtime;
- it is necessary to increase the amount of vegetables and fruits in the diet, excluding potatoes, grapes, bananas;
- reduce the amount of sugar, better give up on it altogether;
- do not include in the diet smoked, fried foods, mayonnaise, baking;
- choose low-fat dairy products, meat;
- use less salt, replace them with seasoning;
- dishes are steamed, boiled, baked.
eat small meals;What is sports nutrition for?
Sports nutrition is different from the pharmacy to get rid of extra pounds that begins to work only during physical exertion.
Sportpit is used for:
- Normalization of metabolism during workouts and a few hours after them.
- Opportunities to extend the duration of workouts to make them more intense.
- Activation of the processes of thermogenesis - heat production, which is necessary for normal functioning of all organs and lipolysis - the process of splitting fat under the influence of lipase.
Options for sports nutrition for weight loss
The list of supplements that are currently offered to athletes is quite extensive. It is very easy for beginners to get confused among these options. It should be remembered that supplements for women and men are different, which is associated with the structural features of the body. Which supplements are suitable for women are presented below.
Protein
Provides the body with protein, without which it is impossible to build a beautiful muscular corset. For weight loss it is also recommended to replace several meals with protein, which will reduce the overall caloric intake. There is a fast protein - in a short time it supplies the body with protein, and slow, which is absorbed within 6-8 hours.
Amino Acids
Without them, you can not build muscle mass. They also provide our body with the energy that is needed for training, helps to normalize weight.
A-Creatine
Acid found in muscle tissue. Allows you to quickly release a significant amount of energy. Creatine improves endurance during training, participates in the supply of fluid to the muscles, increases their volume.
Fat burners
This group includes a large range of additives of different actions. Exist:
- thermogenic fat burners;
- carbohydrate blockers;
- diuretics;
- lipotropics;
- drugs that affect the appetite.
Girls are most often recommended supplements that speed up metabolism and suppress appetite. With their help, simply getting rid of fat that accumulates in the waist, abdomen and hips.
Thermogenic fat burners accelerate metabolism, increase body temperature, contributing to warming up.
Lipotropic drugs accelerate the breakdown of fatty cells and regulate insulin production. It is also possible to find on sale the combined zhiroszhigateli, rendering complex effect on an organism.
In some drugs add synephrine, dietary fiber. Such ingredients suppress appetite. The drugs are available in the form of capsules, powders, tablets and ready-made drinks.
For example, IVF contains caffeine, aspirin, ephedrine. These components have the ability to:
- speed up metabolism;
- suppress appetite.
However, they are classified as narcotic, and their uncontrolled reception can cause insomnia, psychosis, and tachycardia.
The drug Sibutramine is contraindicated for use. In its composition there are substances that suppress the work of the brain, responsible for appetite. The drug also has a psychotropic effect.
L-carnitine
Additive that delivers fat to the place of "burning", that is, to the muscles. However, this substance is not in itself considered to be a fat burner, it can promote weight loss only when there is aerobic exercise. In their absence, taking these drugs is meaningless.
Nitrogen donators
Substances that expand blood vessels, accelerating the processes of splitting fat. With their help, you can quickly get a beautiful muscular relief.
Beta alanine
This amino acid in combination with histidine forms compounds that promote the breakdown of fat and increase muscle endurance.
When choosing sports nutrition for women, do not forget about fish oil. In small doses, this substance, which is a source of fatty acids, improves the condition of the body, a high concentration allows you to get rid of extra pounds.
It is necessary to pay attention to vitamin complexes, especially those where there is calcium. It is necessary not only for the restoration of joints, ligaments, tendons, but also to preserve the health of teeth and nails.
Linoleic acid supplements can be used - they stimulate the breakdown of fat even while resting and sleeping.
Some important rules
Since the market is replete with a variety of means for losing weight, the choice becomes difficult. If you want to achieve maximum results, remember a number of important rules:
- You can not achieve the desired effect, consuming only sports nutrition. Such drugs can not completely replace ordinary food, can not control the number of calories consumed. For this reason, it is important to carefully plan the diet, excluding from it all fat, spicy, salty, smoked.
- Keep in mind that continuous use of fat burners can lead to poor health.
- Acquisition and use of sports nutrition is possible only after consultation with the doctor.
- Any preparations that aim to eliminate excess fat should be made only by well-known manufacturers.
- To avoid addiction, every month you need to take a break during the week.
- It is necessary to use thermogenic preparations strictly before meal, washing down with a large amount of liquid. These drugs are not allowed to take before bedtime.
- Due to the increased degree of sweating, it is recommended to add a vitamin-mineral complex to the diet.
- Sensing arousal, drowsiness, nausea, should at least reduce the dosage, and it is better to abandon the use of such sports nutrition.
Side effects
Sports nutrition is not as safe as many people think. There are several side effects that may appear after taking them. These include:
liver and kidney disease;- acute forms of gastrointestinal disease;
- pressure increase;
- ischemic disease and tachycardia;
- thyroid disease;
- irritability, psychosis, irritability;
- tremor of limbs;
- heartburn, diarrhea, nausea;
- insomnia;
- headaches.
liver and kidney disease;When and how to take sports nutrition?
Detailed instructions:
- Whey Protein. At 20 g in the morning on an empty stomach, half an hour before and after workouts.
- Casein. 20 g before bedtime.
- Creatine To 2.5 g before and after workouts.
- Fat burners 4 times a day according to the dosage specified by the manufacturer. Before workouts, it is recommended to take fat burners for half an hour.
- L-carnitine. Take 500 mg-1 g in the morning, the same amount - half an hour before training.
- Nitrogen donators. 30-60 minutes before a workout according to the manufacturer’s dosage.
- Beta-alanine - during and after workouts.
Features of the organization of the diet
If you decide to eat sports nutrition, you need to change your diet. So, if you are using protein powders, they are recommended to be diluted in freshly squeezed juice or in dairy defatted products. Preparation of any sports nutrition requires compliance with these dosages.
Even the slightest discrepancy in the dose can harm a woman's body.
