Slimming sports nutrition for women. Fat burners, collagen, vitamins. How to use

There has long been no gender division in fitness, yoga or powerlifting. But physiologically, men and women are not the same, they have different nutritional needs, as well as different goals and preferences. Men build muscle and women do weight loss exercises. Therefore, sports nutrition is somewhat different for women and men.

What is the essence of sports nutrition

Many people confuse the concepts of sports nutrition and doping drugs. Permitted steroid supplements are pharmaceuticals used by athletes during training periods and at the time of competition. Sports nutrition is designed to improve athletic goals by maintaining a balance between a regular diet and vigorous exercise.

And also for body shaping and weight loss. With the help of it, you can fill the body's daily need for vitamins and nutrients without being overloaded with calories. Sports nutrition is foods containing protein, vitamins, amino acids, triglycerides, carbohydrates without added impurities and excess calories.

Differences in sports nutrition for women from men

Sports nutritional supplements are a broad category of drugs, in the form of tablets, powders, drinks, designed to maintain physical activity and for weight loss. Women who exercise regularly have special dietary considerations. It is important for them to maintain the correct balance in order to avoid any disorder.

The triad of disorders of the female body when trying to lose weight:

• Eating disorder. Most girls try to lose weight to improve athletic performance, while giving up even the amount of calories that replenishes energy.
• Amenorrhea. Reducing fat intake for fear of gaining weight leads to a decrease in adipose tissue and underweight.
• Osteoporosis. Low estrogen levels, poor nutrition, and especially low calcium intake can lead to osteoporosis - the weakening of bones due to loss of density and malformation.

The benefits of sports drugs for weight loss

Sports nutrition is suitable not only for people of normal weight, but also for those with a body fat greater than 3 cm.The main condition for its use is that a person does not have cardiovascular diseases.

The drugs help:

• support the body during diets;
• saturate the body with vitamins;
• maintain a balance of nutrients;
• avoid muscle strain;
• avoid feeling hungry;
• accelerate weight loss.

Is sports nutrition harmful for weight loss?

When choosing drugs, one should not forget about side effects. So, thermogenics are prohibited from admission for heart failure, impaired thyroid function. Diuretics are undesirable for disorders in the urinary system, as they cause dehydration.

Preparations based on sibutramine, caffeine, ephedrine, thyroxine are not recommended due to negative side effects.

Protein supplements should be used with caution because they often trigger allergies. Consult a dietitian doctor before using sports supplements.

Forms of release of fat burners

Sports nutrition for weight loss for women is produced in the form of capsules, powders, tablets, in liquid form. What form to use is up to the woman herself.

Capsules, tablets

Substances added to the tablet form are absorbed more slowly. When taking them, it is recommended to drink them with water or juice.

Protein blends

Blends are often sold in powder or liquid form. The most popular product is whey protein. The powder dissolves quickly, saturates the muscles and is easily absorbed.

Cocktails

Many products are available as cocktail mixes. More often these are protein mixtures that help to satisfy hunger quickly and for a long time.

Sports fat burners, their composition, effect on the body

Fat burners are produced on the basis of natural materials and synthetic ones. They contain B vitamins, chromium, L-carnitine. Some work as an energy drink, affecting the nervous system and motivating people to go in for sports. Other supplements block hunger. In the sports environment, thermogenics are used, whose task is to burn calories.

The processes of weight loss and fat burning have both similarities and differences. By using reliable fat burners, you can speed up your weight loss process by cutting back on your daily calories.

Fat burning is a process aimed at lipid breakdown, but at the same time muscle mass retains its volume. To lose weight, you need to increase your metabolic rate and maintain a balance of nutrients. Diet, exercise, and sports nutrition will help keep you balanced.

Types of sports nutrition for weight loss

Top 5 sports foods commonly used during exercise and for weight loss:

• Vitamin and mineral complexes that compensate for the lack of vitamins in diets.
• Protein supplements designed to meet the need for protein require the concomitant use of omega-3 fatty acids.
• Fat burners.
• Energetic drinks.
• Amino acids.

Fat burners - dietary supplements

Dietary supplements, or dietary supplements, are designed to stimulate metabolism, speed up the process of fat burning.

They are divided into groups:

• Thermogenics. Contains guarana, green tea extract, red hot pepper, forskolin, choline.
• Lipotropics. Preparations containing vitamin B6, methionine, selenium, caffeine, herbal extracts.
• Diuretics They contain both natural and synthetic substances.

Fat burners - drugs, their features

Among the fat burners sold under the guise of drugs, the most popular are:

• Bromelain.
• Orlistat.
• Chitosan.
• Sibutramine.
• Thyroxine.

All these drugs are little studied, they can harm the body, some of them are prohibited for sale.

What kind of sports nutrition women need

Slimming sports nutrition for women is a balance of carbohydrates, proteins, fats, minerals, vitamins and water.

Women should take more drugs that speed up metabolism, reduce appetite:

1. Thermogenics. Accelerate metabolism.
2. Anorists. Dulls the feeling of hunger.
3. Lipotropics. They are powerful fat burners.
4. Protein. Accelerates metabolism, helps to shape the body.

What women should not take

Rarely do any of the girls strive to increase muscle mass in volume.

Therefore, do not take:

• gainers (a mixture of proteins and carbohydrates);
• creatine;
• steroids and prohormones;
• hormonal supplements.

Supplements that block fat and bind carbohydrates in the body are harmful to ingestion. With intense training, they cause dangerous changes in metabolism.

What sports nutrition for weight loss is better to choose?

The most effective products for women will be:

• protein-carbohydrate cocktails containing collagen;
• vitamin and mineral complexes containing fats, glucosamine, vitamin supplements (vitamin D, C, calcium);
• preparations containing amino acids: BCAAs, glutamines, beta-alanine;
• fat burners.

BCAA

Anabolic substances containing amino acids necessary for the construction of protein. They prevent cell destruction after active training, take part in the creation of new cells, restore old ones, and inhibit the process of protein breakdown. Protein stabilizes energy levels and appetite.

Its slow breakdown and absorption means that hunger comes later, which makes it easier to consume calories and macros to maintain weight. People who consume more protein spend more energy, and fat loss increases accordingly.

BCAAs are used as a source of energy during aerobic exercise, when glycogen stores are depleted and general fatigue sets in. This usually happens after bodybuilding and powerlifting.

Whey Protein

Weight loss sports nutrition for women includes whey protein. This universal substance, made on the basis of protein mixtures, increases muscle mass, stimulates metabolism, and promotes fat loss. In the digestive tract, it is split into amino acids.

Bodybuilders use it to maintain fitness and reduce body fat. Protein nutrition is effective because it is quickly digested, mixes well in cocktails, and tastes good. It should be taken with caution by people with impaired renal function.

Creatine monohydrate

Creatinine is produced in human muscles, participates in energy metabolism, and is also important as proteins, carbohydrates, fats. When doing bodybuilding, the greatly increasing need for creatinine is replenished by taking drugs with creatine.

Creatine is a buffer for lactic acid salts, which are released in the muscles during exercise. Additional nutrition with creatine lowers cholesterol, protects the central nervous system, and prevents muscle atrophy. Creatine is suitable for those involved in sprinting, strength training, bodybuilding, and alternating exercise.

Its role is to quickly replenish the body's energy reserves. Creatine helps to build "lean" muscle mass, due to which there is a loss of fat reserves.

Complex supplements

Going in for sports for yourself, with the goal of losing weight, you can use complex supplements:

• a mixture of essential fatty acids that synthesize hormones;
• a low carb whey protein blend;
• extended-chain amino acids;
• amino acid complexes enriched with vitamin D.

Nutrex Lipo-6x is the best complete fat loss supplement available today. Instantly absorbed, suppresses appetite, has a long-lasting effect.

Alpha lipoic acid

This antioxidant is found in many foods and is found naturally in every cell of the body. The acid converts glucose into energy and neutralizes harmful free radicals. When combined with other supplements, it reduces insulin resistance, which promotes the growth of fat cells.

Alpha Lipoic Acid is essential for energy production. Low ALA levels slow down energy production, which leads to feelings of fatigue. Often, inflammatory processes in fat cells affect the level of hormones, their regulation is disrupted, and this leads to cellulite. ALA reduces markers of cellular inflammation in the body.

L-carnitine

It is a fortified agent, similar in composition to a substance produced by the liver when fatty acids are connected to energy metabolism. L-carnitine in the body acts as an adjuvant to improve physical activity and improve performance. It is a fat burner in the body.

Acting as an antioxidant and vasodilator, it helps muscle recovery after exercise.

Vitamin and mineral complex

Modern vitamin-complex supplements are made taking into account age characteristics, gender differences, human activities. They are aimed at strengthening the body, activating metabolism. When playing sports, the body's need for vitamins increases by 20%. The best formulas for women should contain a combination of antioxidants and B vitamins.

Omega-3 fats

Healthy fats include polyunsaturated Omega fatty acids. Some of them are not reproduced by the body on their own, they are obtained together with supplements. They help to overcome depression, restore the work of the musculoskeletal system, stimulate fat metabolism, and normalize blood cholesterol.

Fatty acids reduce pain after physical exertion, help to recover faster. Although omega fatty acids do not have a large effect on fat burning, they can help you feel full over time.

Raspberry ketones

Sports nutrition for weight loss for women also includes aromatic compounds that resemble the chemical composition of capsaicin, contained in hot red peppers.

Raspberry ketones promote thermogenesis by increasing the secretion of adrenaline. They help expend energy, help reduce food intake, and increase fat oxidation, thereby reducing body fat.

Nitrogen donors

Arginine, agmatine, beetroot extract are nitric oxide donors. They are involved in the production of insulin, growth hormone glucagon and vasopressin. They play an important role in wound healing, collagen synthesis.

Beetroot extract improves the effectiveness of strength training. The juice, rich in nitrates, improves blood flow to the brain, increases muscle endurance. Nitric oxide donors are also powerful sexual stimulants that improve aspects of female sexuality.

Beta Alanine

Regular use of beta-alanine increases muscle activity by increasing carnosine levels. High-intensity exercise causes lactic acid to build up in the muscles, leading to oxidation.

The use of alanine blocks the formation of hydrogen ions responsible for the production of lactic acid, increases the carnosine content in the muscles, which prevents the oxidation of the muscle environment during intense training.

The drug is indispensable for people who load the same muscle group every day.because instead of being tired after a workout, it promotes a surge of energy. Alanine is involved in the metabolism of sugars, organic acids, serves as a raw material for glucose synthesis, which greatly contributes to weight loss.

Rating of the best manufacturers and the price of sports nutrition

Diet when taking fat burning supplements

Sports nutrition for women will not help you get rid of extra pounds if you continue to eat everything. For proper weight loss, you need to constantly adhere to a healthy lifestyle.

Taking sports supplements, it is important to gradually reduce the calorie content of food, you can not suddenly go on a diet. The menu should contain a large amount of water, vegetables, fruits. It is necessary to eat often, in small portions, this helps to accelerate metabolism for subsequent fat burning.

You should eat according to the following scheme:

• Morning. Foods should include complex carbohydrates.
• Dinner. Meals should be 50% protein + 50% complex carbohydrates.
• Dinner. A rational dinner should include 100% protein.

The diet should include foods consisting of complex carbohydrates: buckwheat, oatmeal, boiled brown rice, durum pasta, at the rate of 2-2.5 grams per 1 kg of body weight. Sweets and sugar are excluded, sweet fruits can be eaten no later than 14 hours.

Protein diet: chicken breast, fish, low-fat cottage cheese, squid, turkey meat. It is better to garnish the second courses with vegetables such as cucumbers, green leafy vegetables, tomatoes, cabbage. Foods that are high in fat should be adjusted within 1 gram per kg of body weight. These can be: nuts, oils, Omega-3 capsules.

Table of allowed and prohibited products

Sample menu for a week

Monday:

1. Breakfast. Oatmeal with raisins.
2. Snack. Orange.
3. Dinner. Boiled tuna with green salad. Fruit.
4. Snack. Yoghurt, white cheeses.
5. Dinner. Grilled chicken with stewed vegetables and rice.

Tuesday:

1. Poached egg on a piece of bread. Fruit.
2. Snack. Fruit smoothie with milk.
3. Dinner. Chicken salad sandwich, fruit pieces.
4. Snack. Grain bar.
5. Dinner. Steamed fish with green lettuce and quinoa.

Wednesday:

1. Muesli with milk and fruit salad.
2. Snack. Dried fruits and a handful of nuts.
3. Dinner. Fried vegetable salad with feta cheese and walnuts.
4. Snack. Bran and apple muffin.
5. Dinner. Steak sandwich with bread and salad.

Thursday:

1. Steamed oats with yogurt and peaches.
2. Snack. Fruit toast.
3. Dinner. Homemade grilled burger with salad.
4. Snack. Fruit smoothie with milk.
5. Dinner. Spaghetti Bolognese with steamed vegetables.

Friday:

1. Scrambled eggs on whole-grain toast with fried tomatoes and mushrooms.
2. Snack. Grain bar and fruit.
3. Dinner. Homemade pizza on pita bread with vegetable oil and vegetables.
4. Snack. Bran and apple muffin.
5. Dinner. Curry with rice and stews.

Saturday:

1. Smoothie with milk and kiwi.
2. Snack. Fresh fruits.
3. Dinner. Bean salad with bun, pieces of fruit.
4. Snack. Dried fruits and nut mix.
5. Tuna pasta with salad and stewed vegetables.

Sunday:

1. Baked green beans on toast with orange juice.
2. Snack. Fruit smoothie with milk.
3. Dinner. Turkey salad with pieces of fruit.
4. Snack. Yogurt and fresh fruit.
5. Dinner. Chicken noodles fried with vegetables.

When starting to take sports nutrition, you should take into account the individual characteristics of the body, and in order to avoid sad consequences, you must consult a doctor. It must be remembered that sports nutrition for weight loss should not completely replace the entire diet for women, food should be varied.

Author: Belyaeva Anna (bacheshca)

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