Sports nutrition for weight loss, expert
People who are keen on sports sooner or later think about sports nutrition. A lot of questions immediately arise: how to eat right? Do you need to eat food additives, and are they harmful? The editorial staff of Woman’s Day learned about all this from the trainer of the Sky Club sports club, participant in the fitness bikini competition Yana Karpenkova.
These are specialized nutritional supplements designed for people who are actively involved in sports. They help to recover faster after exertion, improve athletic performance and increase endurance. Many people are afraid of this term or confuse sports nutrition with anabolic steroids. They are not the same! Steroids are drugs that mimic the action of the male hormone testosterone. Their use leads to a huge number of side effects. Sports nutrition products are not hormonal drugs. Sports supplements do not replace meals, they only supplement the diet. This is a good helper on the way to a toned figure.
If you lead an active lifestyle and exercise a lot, then sports nutrition is a must! The fact is that with a crazy rhythm of life, when we want to be in time everywhere and everything, we often lack the vitamins and minerals we need, and sports supplements are designed to compensate for the lack of macro- and microelements.
The most popular element in sports nutrition – protein. Most often it is consumed in the form of cocktails. Protein drinks replenish the body’s protein requirements and allow you to recover faster after exercise. They also reduce body fat and strengthen muscles. Typically, a protein shake is consumed after exercise. It’s also a great snack in between meals.
Fat burners. They stimulate metabolism and suppress appetite. Such supplements accelerate the breakdown of fat cells, converting them into energy. However, fat burners will only work in conjunction with exercise and a balanced diet. The most popular supplements are caffeine, L-carnitine, or guarana extract. They are consumed half an hour before the start of the workout.
Nothing recovers muscle faster than amino acids – the nutrients that make up all the proteins in the body. Among them there are replaceable (those that the body synthesizes itself) and irreplaceable (we get them only from food). So these last ones are especially important for building a beautiful body. During a low-calorie diet, amino acid supplements preserve muscle by preventing muscle breakdown and promote the breakdown of fat cells. The need for essential amino acids is replenished by the BCAA supplement. It contains three main irreplaceable elements: leucine, isoleucine, valine. BCAAs are drunk before and immediately after training.
In order to build muscle mass in a short time, thin men often use protein-carbohydrate drinks or gainers. Girls use them quite rarely.
No matter how many different supplements you use, you cannot do without a diet in working on a figure.
For example, to burn fat, you need to consume fewer calories than you expend. It is necessary to cut the diet primarily due to simple carbohydrates and fats, while it is recommended to increase protein intake. This will help you lose weight without losing precious muscle.
To avoid feeling hungry, eat often, but in small portions. Also remember that the diet must be balanced, so don’t skip fat altogether! Eat sea fish, rich in healthy omega-3 acids, and take an additional vitamin and mineral complex. Do not eat 2 hours before training and for an hour after.
“Meals every 2-3 hours are necessary in order to speed up the metabolism,” explains Yana Karpenkova, “this contributes to weight loss and muscle retention. Burning fat at the same time while maintaining muscle mass requires patience, proper nutrition, healthy sleep and intense training. This is a very painstaking work in which a competent approach is important. A personal instructor will help you create an individual exercise program and diet. ”
PM9:00
Breakfast: every day on an empty stomach, I drink a spoonful of flaxseed oil and a glass of water.
After 20 minutes:
Oatmeal, egg, sugar-free black coffee.
PM11:00
Snack: green apple, 1% yogurt.
PM13:00
Lunch: buckwheat porridge, chicken breast, vegetable mixture (radish, bell pepper, avocado).
PM15:00
Snack: 3 egg whites.
PM17:00
Afternoon snack: buckwheat porridge, chicken breast, vegetable mixture (radish, bell pepper, avocado).
PM20:00
Dinner: trout, salad: (lettuce, rucola, cucumber, ¼ grapefruit, ¼ avocado, pine nuts).
Before bed, around 22:00:
Protein cocktail.
