During the preparatory stage for competitions, which in sports slang is called “cutting,” athletes cannot do without adding sports nutrition to their diet. Since cutting is considered a very difficult stage, and not only physically, but also emotionally, it is simply necessary to take some sports supplements that give the desired effect, namely, the fastest possible creation of the desired shape and maintenance of the body during a strict diet, in which the athlete is limited in most food products.
Sports nutrition for drying the body for girls
To effectively dry the body, both men and women can add the following sports supplements to their diet:
- Whey Protein Isolate - This type of protein is the lowest in calories and only 5 percent of the total product consists of other elements, such as carbohydrates, but the rest of these sports supplements are 95 percent protein.
Read more about protein isolate →
- Full cycle amino acids and BCAAs - these elements can be called key factors in the growth of muscle fibers. At the drying stage, these supplements not only promote the growth of muscle mass, but also prevent muscles from destruction (catabolism). It is also believed that the constituent components of the supplement, namely valine, leucine and isoleucine, accelerate metabolic processes, which indirectly affects the reduction of adipose tissue.
Read more about BCAA →
- Glutamine - sports supplements based on this amino acid are very relevant during the cutting phase, since glutamine helps maintain the immune system, actively prevents catabolic processes and is involved in the construction of protein molecules. By the way, an important effect is the removal of ammonia from body tissues, which can be formed as a result of increased protein consumption during drying.
Read more about glutamine →
- Taurine is an amino acid that promotes the synthesis of many amino acids, relieves muscle tension, increases performance, reduces fatigue and helps improve training intensity.
Read more about taurine →
- Tyrosine is an amino acid that improves the emotional state of an athlete, which significantly worsens during a low-carb diet. The amino acid improves mental clarity, other psychological factors, and also affects the synthesis of dopamine, which, in turn, improves mood and gives a feeling of well-being.
Read more about the amino acid tyrosine →
- Histidine – like tyrosine, helps fight stress, depression and overtraining.
Read more about histidine →
- Cysteine is an amino acid that has a strengthening effect on the body, for example, it strengthens hair, nails and makes the skin elastic. Also an antioxidant.
More about cysteine →
- Some energy supplements ; they help improve not only tone and performance, but also mood. Such additives include caffeine and guarana. By the way, these products speed up metabolism, which also improves lipid metabolism.
It is important that sports products do not contain carbohydrates, such as sugar.
- Fat burners - these products are complexes of elements whose action is aimed at burning fat by triggering the processes of lipolysis or thermogenesis.
Read more about fat burners →
- L-carnitine – transports fat molecules into the mitochondria of body cells, which convert fat molecules into energy. We can say that fat burning occurs with double benefit.
Read more about carnitine →
- Nutrient blockers are drugs that block the absorption of fat, carbohydrates, and even appetite in general. They usually contain substances such as caffeine, guarana extract, chromium, zinc, hoodie extract, white bean extract, garcinia cambogia extract and chitosan.
- Food products containing a minimum amount of calories from sports nutrition manufacturers. Brands create a variety of products in the form of jams, pancakes, cookies and other types of prepared foods with minimal or zero calories.
- Fatty acids and vitamin-mineral complexes - first of all, these types of sports supplements serve to support the body during a meager and strict sports diet, and also participate in metabolic processes and in the creation of protein molecules, strengthen the immune system and the entire body.
Read about sports vitamins here →
General recommendations for nutrition during the drying period
It is quite difficult, but possible, to get rid of fat deposits and build muscle at the same time. The main thing is to adhere to a proper low-carbohydrate diet, supplementing your diet with sports supplements, since without these two factors, progress will be minimal. If sports nutrition and cutting supplements are chosen correctly, the result will exceed all expectations. The body responds much better to intense training when following a diet and taking supplements. You can eat at intervals of more than two hours, but in a systematic manner. Sports nutrition designed for the drying period will help you cope with the latter.
You can only gain muscle mass when you consume calories. Incoming protein from food and supplements should be sufficient to cover the daily requirement of 2 to 4 g per kilogram of body weight. You should always keep snacks rich in this macronutrient on hand. Protein shakes play a significant role. Drinking this drink in the morning and before bed helps prevent catabolic processes that lead to muscles losing their volume, density, strength and clear outlines. Supplements for drying the body allow you to preserve and build muscles, eliminate excess fat, and replenish energy reserves. They are proven by research to be highly effective for all athletes. There are exceptions when the body reacts slightly differently.
To find the best supplement, you should try different brands and combinations. The main thing is to adhere to the recommended dosage and fully follow the instructions from the manufacturer of a particular product.
Igor March 8, 2017
Sports nutrition for drying the body for men
All of the above supplements are also suitable for men. During the drying period, there is no difference in sports nutrition for males and females, with the exception of the following additives suitable for the stronger sex.
- Growth hormone activators - these stimulants promote the production of natural growth hormone, which, in turn, promotes not only muscle growth, but also fat burning, as it acts on lipids, like insulin on glucose, converting fat molecules into energy.
- Cortisol blockers - the stress hormone is a destroyer of the muscles built by the athlete, and also promotes fat deposition. Popular products include beta-alanine and HMB. They help improve well-being and mood.
The difference between drying and losing weight
Many people mistakenly believe that drying and losing weight are the same thing. But these are different concepts.
Losing weight is reducing body weight.
It occurs by burning fat, muscle tissue or removing excess fluid from the body. Any means will do here, as long as the scales show a lower number.
Cutting is a slang word used in bodybuilding. It means working on the terrain.
The main goal is to reduce the percentage of fat while maintaining muscle mass.
By reducing the fat component, bodybuilders show the beauty of their body and the level of muscle development.
When training for relief, maintaining muscle volume is as important a task as fighting excess deposits.
Protein for drying
Protein for cutting, both men and women, should be chosen with a minimum amount of carbohydrates . This protein is whey protein isolate, which is 95 percent pure protein.
Despite the fact that many trainers claim that during the preparatory stage of cutting an athlete can consume a colossal amount of protein, this opinion is risky and unjustified, since the human body is not able to use such an amount. This increases the load on the kidneys. And these are not the worst consequences for the athlete’s body.
You should individually calculate the daily portion of the protein shake or follow the manufacturer’s recommendations. You need to consume a protein shake during drying between meals.
Protein for weight loss for men here →
Vitamins on drying
Vitamins and unsaturated fatty acids must be included in an athlete’s diet. Due to the lack of complete nutrition, these supplements must be taken throughout the cutting phase. Specialized vitamin and mineral complexes for athletes or pharmacy ones are suitable. You need to consume sports products from this segment after eating in the first half of the day (after breakfast). It is not recommended to exceed the dosage declared by the manufacturer.
The best sports nutrition vitamins for girls → The best sports nutrition vitamins for men →
Rules for implementing a training program for drying muscles
Athletes with at least an average level of training should follow the presented program.
The duration of the program will be from 4 to 12 weeks, depending on the amount of subcutaneous fat required to burn. The training program for drying muscles is based on alternating a three-day training regimen and 1 day off - this is a fairly quick training.
Additionally, do 2-3 cardio workouts per week for 20-30 minutes. In the morning before breakfast, in the evening the optimal time is 2-3 hours before going to bed.
To exercise at home, you will need exercise equipment, dumbbells, and barbells. It is better for girls to work out in the gym; a Smith machine is recommended. According to this program, each muscle group should be trained 2 times a week for relief work. Warm up before your workout and stretch the muscles involved when you finish.
Rest between exercises is 30-35 seconds.
