Sports nutrition for women
Sports supplements for women give additional benefits in terms of fat burning and a set of dry muscle mass. Here is a list of the top fifteen.
An ideal figure can create only the right, heavy training regime, which also ensures the production of a large amount of endorphins in the body. All calculations show that 80% success depends on a balanced nutrition plan. However, these calculations do not take into account the strength of sports supplements. Include in your diet these fifteen important elements that can trigger an accelerated set of dry muscle mass, accelerate the breakdown of body fat and improve overall health.
The following symbols are used in the article to describe the main effects of sports nutrition:
– increase in strength
– improvement of general health
WHAT IS IT: One of two types of milk protein.
ACT: The main advantage of whey is its digestibility. It begins to break down immediately after ingestion, transporting amino acids into muscle tissue. And this is a plus, because at certain times of the day (early in the morning, before training, after training), protein from ordinary foods (eggs, chicken breasts, lean beef, fish) is digested for too long, which reduces its effectiveness. However, in the serum there is not only protein. It contains peptides (amino acid residues), which are believed to improve the flow of blood to the muscles (and this is especially important before training). Muscles receive more oxygen, nutrients and hormones at the very moment when it becomes necessary.
DOSAGE: Take 20 g of whey protein (diluted in water) in the morning on an empty stomach, for 30 minutes before training and after 30 minutes after exercise. You can also prepare cocktails in between meals.
2 / NITROGEN DONATORS (NO-BOSTERS)
WHAT IS IT: Substances that increase the level of nitric oxide in the bloodstream.
ACT: Nitric oxide relaxes the muscles that regulate the blood vessels. Expanding in diameter, the vessels let a larger volume of blood to the muscle tissues. Blood is a carrier of oxygen and nutrients (glucose, fats and amino acids). The more blood enters the muscles, the more energy they can produce (that is, you can increase the intensity and duration of training) and the better they are restored after the load (ie, larger muscle groups can be trained more often). In addition, the blood contains a lot of water. Passing through large vessels, it increases the amount of muscles (everyone knows the effect of "pumping" after training). As a result of pumping, the membranes of muscle cells are stretched, which signals to the cells about the need for growth. Finally, nitric oxide promotes lipolysis – the splitting of fats and their use as a source of energy.
DOSAGE: Choose foods that contain the following ingredients: arginine, citrulline, GPLC (glycine propionyl-L-carnitine) or pycnogenol. Take one serving of NO-booster for 30-60 minutes before training.
WHAT IS IT: The most common stimulant in the world.
ACT: It has long been known that caffeine invigorates and improves concentration. But recently it was found that it also helps to increase muscle strength and accelerate the rate of fat burning during exercise. The effectiveness of caffeine significantly increases in combination with the extract of green tea. Caffeine stimulates the breakdown of fats. And green tea speeds up the metabolism, resulting in fat entering the bloodstream. The combination of these two elements ensures that caffeinated fats are used by the body as an energy source.
DOSAGE: Take 200-400 mg of caffeine two to three times a day; one of the receptions – for 30-60 minutes before training.
WHAT IS IT: Two essential fatty acids are Omega-3: eicosapentaenoic (EPA) and docosahexane (DHA).
ACT: Why do we need fish oil? In small amounts, it improves overall health, and in large quantities it activates the genes responsible for the breakdown of fats.
DOSAGE: Take 2 g fish oil three times a day: for breakfast, lunch and dinner.
WHAT IS IT: One of two types of milk protein.
ACT: Although casein and whey are obtained from milk protein, the difference between them is enormous. Casein is characterized by a long period of assimilation, i.e. it provides the supply of amino acids to the muscles for several hours. Casein is ideal for taking at certain times of the day, for example, before going to sleep, when at least 7-8 hours will not be fed into the body. Thus, during the study, under the patronage of the Vader Research Group, it was found that participants taking casein protein at bedtime had higher rates of muscle mass gain than participants who took casein in the morning. Another study showed that participants who took a mixture of casein and whey after training, muscle mass grew faster than those who took serum alone.
DOSAGE: Take 20 g casein just before bedtime. You can also prepare post-training cocktails based on 10 g casein and 10 g serum.
6 / AMINO ACIDS WITH BRANCHED CHAINS (BCAA)
WHAT IS IT: A complex of three amino acids (isoleucine, leucine and valine), having a branched molecular structure.
ACT: The special structure of BCAA provides them with unique properties that have a beneficial effect on the athlete's body. BCAA can increase the duration of training – amino acids serve as a source of energy for muscle tissue, and also inhibit the development of muscle fatigue caused by physical stress. In addition, BCAA directly participate in the creation of new muscle tissue (both as a building material, and as a structure-forming agent). In particular, leucine stimulates protein synthesis (the process of muscle growth). BCAA also contribute to increasing levels of growth hormone, lowering cortisol levels and increasing insulin levels – an anabolic hormone that is responsible for supplying nutrients to muscle tissue after training.
DOSAGE: Take 5-10 g BCAA in the composition of pre- and post-training cocktails.
WHAT IS IT: Nitrogen-containing carboxylic acid, which is found in muscle tissues.
ACT: The main function of creatine is to release a large amount of energy in the muscles in a short period of time (during training). The intake of creatine in the form of sports supplements replenishes its reserves in the body, which leads to increased endurance and strength. In addition, creatine transports water to muscle cells, so that they grow in size and divide (grow).
DOSAGE: Take 2-5 g of creatine (the dose depends on the form of intake) before and after training as part of pre- and post-training cocktails.
WHAT IS IT: A replaceable amino acid.
ACT: When beta-alanine meets another amino acid, histidine, an amazing thing happens – the formation of a compound called carnosine. It is believed that carnosine increases muscle volume, strength and endurance, and also promotes fat burning. Since the amount of carnosine produced in the body directly depends on the intake of beta-alanine, the effectiveness of sports supplements with the content of the latter can not be exaggerated.
DOSAGE: Take 1-3 g beta-alanine immediately before and after your workout.
9 / CONCENTRATED LINOLIC ACID (CLA)
WHAT IS IT: Healthy fat is Omega-6 fatty acid.
ACT: Despite the fact that other omega-6 fatty acids are less useful for the body (primarily because Americans consume them in too large amounts), this does not apply to the CLA. A number of studies confirm the fact that conjugated linoleic acid stimulates fat burning along with an increase in muscle volume and strength. The main action of CLA is manifested in the acceleration of metabolism in the body. In addition, this fatty acid promotes the splitting of fat during sleep, which prevents the decomposition of muscle tissue.
DOSAGE: Take approximately 2 g of conjugated linoleic acid three times a day: for breakfast, lunch and dinner.
WHAT IS IT: A vital mineral.
ACT: Everyone knows that the health of bones depends on the presence of calcium in the body. But did you know that calcium is also necessary for muscle contraction? With a lack of calcium, muscles can not function properly. In addition, scientists believe that this modest mineral helps to lose weight. This is explained as follows: calcium reduces the rate of absorption of fat in the intestine and inhibits the production of cortisol – a hormone that slows down the splitting of fat cells.
DOSAGE: Take 500-600 mg of calcium twice daily.
WHAT IS IT: Vitamin of the sun.
ACT: The results of the new study are already on the way; they once again confirm the beneficial effects of vitamin D on human health. Vitamin D increases muscle strength by acting on the muscle fiber receptors and activating the genes responsible for the strength and volume of the muscles. In addition, vitamin D promotes weight loss, especially in combination with calcium.
DOSAGE: Take approximately 2000 IU of vitamin D twice daily with calcium.
WHAT IS IT: The active ingredient of green tea, in particular polyphenol gallate epigallocatechin.
ACT: EGCG blocks an enzyme that cleaves norepinephrine, the neurotransmitter / hormone, which is the precursor of epinephrine and which accelerates metabolism and the breakdown of fats. EGCG maintains a high level of norepinephrine in the body. It is also believed that the extract of green tea contributes to the recovery of muscles after intensive workloads, and also normalizes the work of the joints.
DOSAGE: Take approximately 500 mg of green tea extract in the form of EGCG three times daily before meals; one of the receptions – for 30-60 minutes before training.
WHAT IS IT: Complex of essential vitamins.
ACT: The action of the complex is to mobilize the forces of the body. Vitamins of group B help to generate energy from nutrients entering the body, and also transport oxygen to muscle tissues. Feel the decay and fatigue? Most likely, the reason for the deficiency of B vitamins (a common phenomenon among people who are actively laid out in training). Some B vitamins have additional properties: riboflavin normalizes the process of digestion and stimulates the use of protein obtained from food products in the construction of muscle cells; Folic acid is necessary for the normal development of the fetus in the womb, and also takes part in the production of nitric oxide in the body.
DOSAGE: The complex B-100 contains 100 mg of the main B vitamins, including thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5) and pyridoxine (B6), and at least 100 μg of cobalamin B12), folic acid (B9) and biotin (B7).
WHAT IS IT: A vital vitamin.
ACT: At the first symptoms of perspiration in the throat, we begin to take vitamin C. And this is right, because it strengthens the immune system. Vitamin C is a powerful antioxidant that participates in the synthesis of hormones, amino acids and collagen, and, most importantly, neutralizes free radicals that are formed under the influence of physical loads and other stressors that break down nitrogen oxide. Protection from free radicals increases the level of nitric oxide in the body, which contributes to the development of muscular endurance, reducing fatigue and increasing the volume and strength of muscles.
DOSAGE: Take 1000 mg twice daily with meals.
WHAT IS IT: Balanced complex of basic microelements.
ACT: A multivitamin / multimineral complex replenishes the lack of essential vitamins and microelements in the body. Above we talked about supplements containing calcium, as well as vitamins B, C and D. Their use does not negate the need to take a standard multivitamin complex. It compensates for the lack of individual vitamins and minerals, which can be caused by an unbalanced or inadequate diet (read "diet"), as well as physical stress. Deficiency of these microelements leads to a decline in strength and limits the rate of muscle growth, muscle mass gain and fat burning.
DOSAGE: Choose multivitamin complexes containing the minimum daily dose of vitamins C, D, E and the main vitamins of group B, as well as zinc, copper and chromium. Take once a day with meals (usually for breakfast).
And can a girl take creatine?
Hello! Help me choose a complex of vitamins / amino acids. I am engaged in intense strength training and stretching. Muscles do not have time to recover, so productivity is not encouraging, stamina is less. In addition, the knees started to ache (I accept Animal Flex). The better to fill the expended forces? I eat kst correctly, but I'm not sure that I count the number of BJU correctly. Thank you!
Hello! I ask for help in supporting the complex of the above supplements for the girl. I do not have a very nice type of figure – full legs and thighs, and arms, but slender waist, stomach, shoulders. Currently I'm jogging 3-4 p / n, fitness (strength training, Pilates) 2-3 r / n and doing exercises on the back, hands, press and a little leg every other day. Muscles can be and grow, only now I do not see them . They are apparently under the fat. Tell me, please, what is better to use to lose excess fat and show beautiful muscles? I will be very grateful to you for the answer . it's hard for me to understand (
My height 169 see Weight 49 kg. I do not like my figure, I can not get fat, except for the stomach. I started doing fitness. I need to build muscle in a short time! Tell me how. And with what cocktail to combine?
Good afternoon! Tell me, please, what do I need to buy for weight loss and muscle building (170 increase in weight 58)? I'm an amateur, doing it for myself. I am engaged in a year, now I want to approach to it more seriously, I visit hall 3 p / ned. for 2 hours. The first few months I lost a lot of weight, then I returned to the initial weight, now it's like an enchanted .
all of the above are mandatory, caffeine can be excluded? I want to gain muscle mass . ..
tell me, please, what to take to increase growth? Thank you.
Hello, tell me, please, the best soy cocktail? Thank you.
Hello. The growth of 170. weight 60 kg. I want to lose weight to 55 kg., Especially in the abdomen and sides. The goal is a slender, smart body with a noticeable relief. (pop.nagi.press). What should I take ?? the period until the sixth month (until May)
Advise the complex of the above supplements for the girl. Purpose: slender, smart body, with a beautiful relief :)) Nutrition, to put it mildly, I have not the right .. proteins, vitamins come with food a little .. I want to fill up with supplements, if it is possible of course. And, whether all these additives can be taken constantly or any need to take courses?
The lack of proteins and vitamins, supplied with food, is easily supplemented with supplements. I recommend taking Opti-Women – this is a good vitamin complex especially for women. From proteins you can take Gold Standard – a quality, proven protein. If desired, the diet can be supplemented with useful fats and training complexes, depending on the training regime. Most additives can be taken continuously, if not, then the instructions will be told about it.
Good afternoon! Tell me, please, what supplements to include in the diet before and after training, if I do three times a week first zumba (cardio) for an hour, and then – the gym, too, for an hour.
What purpose? Weight gain / weight loss?
Help me choose a sports nutrition. I need to gain muscle mass, lose weight a little, or more accurately say excess water from the body and still really want to see the relief, but I do not want to lose weight at all. I work at home at 1 an hour a day, lost weight, and muscle is not visible. In short, I do not know how to be or harass myself even more strongly or .
Eugene, doing 1 an hour every day, you will not get a lot of weight. At first I did it too, but the coach started only after a day. And the exercises should be done only with power, not aerobics, dividing the body "for days"
Thank you very much for the article)))
Prompt, and caffeine which is on sale in a drugstore will approach or suit? or is it better than that in the shops of sports.