The topic of losing weight is very relevant and many online publications are devoted to it, in which tips on weight loss and choosing the right diets are described in different ways. All this information can certainly be useful, but the recommendations should be followed thoughtfully and with caution. Sports nutrition for weight loss is becoming especially popular among people interested in this topic.
Not everyone has the same attitude towards sports nutrition due to the lack of qualified information and the presence of stereotypical opinions about sports supplements.
We will try to write below about the benefits and use of sports nutrition for weight loss, as well as how to choose and where best to buy sports nutrition for weight loss.
A set of sports nutrition for a girl: what to choose for different purposes?
The diet of nutritional supplements must be selected based on the goals pursued. Most women exercise for the simple purpose of losing weight, but a beautiful body is not only the absence of fat deposits, but also toned muscles. Let’s look at several sports nutrition options and note their main characteristics.
Sports nutrition for weight loss for women is aimed at gradually burning stored excess fat while maintaining the balance of fat cells necessary for the body to function. If we are not talking about professional female bodybuilders, then for regular weight loss through sports activities a small dose of protein, amino acids and microelements is quite enough.
What is special about sports nutrition for women?
The female body has its own characteristics and this must be taken into account when choosing sports nutrition.
- Metabolism in the female body is slower - it is more difficult for a woman to build muscle mass. But the fat layer forms faster. Carbohydrate supplements are not recommended for women during weight loss.
- The female hormone estrogen works to ensure that fat accumulates in the body and fluid is retained. Testosterone in men, on the contrary, forces the body to get rid of fat and build muscle mass. Many women try to use testosterone boosters to speed up muscle gain. But this must be done with great caution: disturbed hormonal balance is not easy to restore even with the help of doctors.
- The menstrual cycle has a great influence on a woman’s motivation and mood, which can throw her off her workout schedule and diet regimen. Of particular importance are drugs that help keep the body and mood in good shape.
Amino acids
The main component of women's sports nutrition is the BCAA complex. This is a set of important amino acids (leucine, isoleucine and valine), which are not independently synthesized by the body, so they must be specially introduced into the diet. This complex cannot be called a fat burner, but taking these amino acids is critical for muscle tone, joint strength and injury prevention.
Dosage
The recommended daily dose is approximately 0.3 g per kilogram of weight. One serving for girls is approximately 7-10 g depending on weight. Recommended to take 30-45 minutes before training and immediately after training.
Where can I buy
From us you can buy BCAA brand PRIME KRAFT - a Russian manufacturer of high-quality sports nutrition. There are products to choose from, both unflavored and with various fruit additives.
Which sports nutrition to choose
From the above it follows that sports nutrition is an ideal dietary supplement for those who want to lose weight, stay in shape and always be in good shape. But how not to get lost in the variety of jars and baht offered by sports nutrition stores, with a description of the purposes of taking one type or another:
- BCAA
is one of the most important components of sports nutrition. BCAA are branched chain amino acids: leucine, isoleucine and valine. Taking bcaa allows you to control weight, maintain tone during training, and promote muscle growth. - L-carnitine
- contrary to popular belief - is not a fat burner; the main task of this supplement is to deliver consumed fats to the place of their processing, into muscle cells. One of the supplements that has no side effects or contraindications, however, taking it without aerobic exercise is useless for the body. - Vitamin and mineral complexes
- all processes in the body occur with the obligatory participation of minerals and vitamins, so the process of losing weight cannot be imagined without a sufficient amount of vitamins and minerals. The variety of complexes is due to the characteristics of female and male organisms. - Protein
is the main task of replenishing the body's protein needs. Additionally recommended for use: Omega-3 (polyunsaturated fats that lower cholesterol levels, improve the functioning of the cardiovascular system and promote weight loss), fat and carbohydrate blockers (eliminate errors in diets).
Subtleties of taking sports nutrition
When taking sports nutrition for weight loss, it is important to maintain balance. When we take more protein than normal, we gain weight; when we take less than normal, we feel tired. Insufficient water intake leads to dehydration; excess water can cause swelling and even vomiting. In addition, it is necessary to follow the diet, otherwise unpleasant surprises are also guaranteed. So, choosing sports nutrition and developing a weight loss program on your own is not effective, and sometimes even unsafe; it is much safer to turn to professionals. Each person's body condition and lifestyle are unique, so a sports nutrition program should take into account your individual needs and goals.
The staff of the Gold's Gym club chain can develop an individual diet and offer a full range of new sports nutrition products. The cozy fitness cafes of the chain will offer you everything you need: here you can relax and treat yourself to delicious supplements before and after your workout. Protein shakes, freshly squeezed juices, bars, soups - the choice is great. Here you can have breakfast if you didn’t have time to have breakfast at home, or have light, low-calorie foods for dinner. You can find out about all the services and food features by contacting the nearest club of the Gold's Gym network.
Fat burner L-carnitine
Sports nutrition for girls must include L-carnitine. Many people call it an active fat burner, but it is not. In fact, it is a mix of pure carnitine with tartaric acid, and this composition promotes faster delivery of fat cells to the place of their “burning”. Regular consumption before starting exercise maintains a healthy metabolic rate, fuels the body with energy, stimulates muscle growth and, of course, helps get rid of fat deposits. Of course, all this only works with physical activity, and with a clear schedule of classes. Losing weight with the help of L-carnitine without training is impossible, since it acts as a kind of “helper” for achieving such a goal.
Dosage
3-5 g per day will be a sufficient dose for fat burning workouts. It is recommended to take one serving (1-1.5 g) three times a day with meals.
Where can I buy
The Russian manufacturer of sporpita PRIME KRAFT offers L-carnitine tartrate without taste (100% pure). You can buy a fat burner from us and have it delivered to your home.
It is important to remember that to achieve the desired result, a fat burner, like any other sports nutrition for women, must be combined with a healthy diet of regular food. It is recommended to include fresh fruits and vegetables, lean meats, and small amounts of carbohydrates in your diet.
Principles of dietary nutrition
The first rule of a beautiful figure is to count calories. A woman’s body needs only 1800 kcal per day for normal functioning, taking into account an active lifestyle. If you consume more calories per day and do not exercise, this leads to the accumulation of fat deposits. You can make fats “work” only by creating a stressful situation for the body, that is, by reducing the caloric content of your diet by 500 kcal below your daily requirement. In this case, you need to do cardiological exercises - running, swimming, dancing.
Calories should be healthy, so the second rule of a slim figure is to create a menu taking into account the BJU.
- The most insidious for your figure are simple carbohydrates, which are found in sugar and all products based on it. The number of such dishes must be reduced, giving preference to complex carbohydrates - cereals, vegetables, fruits;
- Fats are an additional source of energy and microelements and vitamins. Healthy fatty acids do not affect waist size, so when losing weight their amount is practically comparable to carbohydrates. The list of such products includes vegetable oil, nuts, seeds, and fish. Dairy products are classified as saturated, more “harmful” fats, but you don’t need to give them up. Kefir, yogurt or milk with a fat content of up to 3.5% are ideal for the diet;
- Animal and plant proteins will help build muscle mass, which will allow you to form a beautiful, pumped up body. But remember that before you start training to work out the relief, you need to get rid of most of the fat deposits. Otherwise, muscle growth will not be noticeable.
Meals for weight loss during training for girls should be regular at regular intervals (at least 3 hours). It is better to eat five times a day in small portions, so it will be easier for the body to digest food and produce the required amount of energy.
Protein for building a beautiful figure
For a beautiful female body, muscle relief and tone play a very important role. Losing weight will not bring the desired results if your muscles are underdeveloped - your body will not look the way you would like. Developed muscles, of course, within reasonable limits, make a woman’s figure more attractive, and if we talk about going, for example, to the beach, then this is one of the reasons for general attention.
To develop muscles, there is a certain set of exercises, which are somewhat different from those aimed at burning fat deposits. First of all, it is necessary to give the body energy for work and “material” for building muscle tissue. Proteins are used for this - proteins that make up muscles. Proteins can be of different origins, the main thing is their correct dosage. For example, in the PRIME KRAFT brand product line there are mixtures consisting of approximately 75% proteins. This concentration, with the correct dosage, is quite sufficient for training to develop muscle relief. The daily dose of protein for girls is approximately 30-40 grams of protein. It is recommended to divide this dose into several doses.
List of sports nutrition supplements for women for weight loss
In first place in popularity among sports supplements are products from the fat burner segment. These are agents that act on adipose tissue in several ways. Unlike the same amino acids, which have an indirect effect on fat cells, these products have a pronounced fat-burning effect. This will be discussed further.
It is also worth considering products that are actively involved in weight loss, including: vitamin-mineral complexes, branched-chain amino acids, and L-carnitine. All of the above products can be produced both in capsules and tablets, and in the form of syrup or powder. Even protein has an effect on weight if consumed while following a weight loss eating plan.
Fat burners
So, the top sports nutrition products are headed by fat burners. Today there are products with different spectrum of action on the market. They can consist of one component or a whole complex of substances that create a synergistic effect and can simultaneously perform several functions, namely: suppress appetite, increase the speed of metabolic processes and increase body temperature.
Complex fat burners are considered effective, but their price is much higher than the cost of monocomponent ones. Together with diet and proper training, these supplements can effectively reduce excess weight. But I would like to draw your attention to the fact that fat burners should be used in combination with BCAA and vitamin-mineral complexes for maximum effect.
When taking fat burners, you must strictly adhere to the manufacturer's recommendations indicated on the packaging. This type of sports nutrition is best taken in the morning and lunchtime. This sports drink should not be consumed in the evening. The drugs are taken in short courses, after which you need to take a break from taking them. The duration of treatment is 14-28 days.
BCAAs
This is a very useful sports supplement for any athlete. It affects weight loss indirectly, but with a diet aimed at weight loss, a complex of these amino acids is simply necessary. The main task of BCA is to minimize the catabolic effect in the muscles, which must be ensured in the first place for weight loss. By preserving muscle, the efficiency of fat burning increases. Metabolism accelerates, as does the body's need for carbohydrates.
Carbohydrate blockers
Another line of products that is highly effective in the fight against excess weight. The action is carried out on the enzymatic system, the product is consumed with food. The sports supplement minimizes the absorption of carbohydrates, thereby maximizing the possibility of the formation of adipose tissue, since it is carbohydrates that are aimed at the formation of fat cells, and not consumed fat.
Appetite Suppressant Supplements
Typically, the active substance is a derivative of serotonin. These substances not only reduce appetite, but also suppress cravings for sweets! The products are consumed half an hour before meals, without exceeding the dosage recommended by the manufacturer.
Vitamin and mineral complexes
These products are aimed at improving the functioning of the body as a whole, therefore, although indirectly, they still affect weight loss, primarily due to the normalization of metabolism. Take vitamins strictly according to the instructions indicated on the package. They should be consumed in courses, and only after meals.
L-carnitine
A well-known sports supplement that works best for weight loss when combined with cardio exercises. The action occurs due to the conversion of fat cells into energy directly during exercise. Carnitine is taken once, 30 minutes before training. The dosage is 2000 mg. On rest days, the manufacturer recommends using the supplement, dividing the dose into two doses after meals.
ECA
Also, there are certain products that can be found in fat burners. These include caffeine, ginger root extract, and epherdra extract. It is difficult to say how effective these remedies are individually. The only thing that can be said is that their complex, such as ECA (ephedrine, aspirin and caffeine), has a thermogenic effect, suppresses appetite, increases energy, and at the same time prevents side effects due to the presence of aspirin in the composition.
Creatine to replenish energy costs
Excellent muscle relief can be achieved by introducing creatine into your diet, a carboxylic acid that takes an active part in the processes of energy metabolism between cells. The supplement also increases endurance and performance, and helps you recover faster between workouts. Sports nutrition for weight loss for girls, as a rule, contains this element in its composition. But you can also buy creatine in its pure form. In this case, it is recommended not to exceed a dosage of 20 g of creatine per day in the first 10-15 days during active strength training and then 3-5 g to maintain the level of creatine supplement.
Taking sports nutrition for women
The intake of sports nutrition for women must be agreed upon with the trainer who is developing the training program. You can buy sports nutrition for women either individually or in complex sets depending on your goals - the PRIME KRAFT brand produces both options, which you can explore in our product catalog. Simply losing weight or building beautiful muscle definition is a completely achievable goal if you combine exercise with taking sports supplements.
Using the promotional code BLOG in the official online store
primekraft.ru there is a 10% discount on the entire range! Delivery throughout Russia.
Don't forget about proper nutrition
Don't forget about your normal diet. Sports nutrition is an aid to achieving certain goals, but it cannot replace healthy and nutritious nutrition throughout the day. A varied menu is recommended with the obligatory presence of fresh vegetables, fruits, nuts, dairy products, cereals, dietary lean meat and fish.
By sticking to an exercise regimen and taking sports nutrition, women will be able to achieve the desired results. A beautiful, fit figure will definitely become a bright asset, especially if you keep your body in constant tone and don’t give up on your activities. Good luck!
Proper nutrition for an athlete
Proper nutrition is the key to the success and health of any person, and for an athlete it is also the most important rule that leads him to victories. In general, in essence, the nutrition of an athlete and a person leading a healthy lifestyle is very similar and has almost no differences, but there are several aspects that reveal these differences. The fact that an athlete constantly spends his time training already indicates that he spends much more energy than an ordinary person, which means he must eat accordingly. We should also not forget that there is no sport without injuries, an athlete must maintain his health at normal levels so that his jaw is not broken with one blow, so nutrition here also comes first, without it and excellent physical indicators the road to sports is closed.
Each sport has its own characteristics, therefore the diet should be selected based on its criteria and the physical characteristics of the person: an athlete needs a sufficient amount of calories, vitamins and minerals, it is worth considering that the diet should be aimed at reducing or increasing muscle mass, and food should not contain anything unnecessary: it should contain only products of plant or animal origin.
Squirrels
Proteins are very important organic substances, which are building materials for the tissues of the whole body, and in addition, they act as accelerators of biochemical processes and provide tissues with oxygen and nutrients. Products containing proteins:
- Milk, cottage cheese, kefir, yogurt
- Porridge: oatmeal, rice
- Eggs
- Fish
- Rabbit, chicken, turkey meat
Carbohydrates
Carbohydrates are organic compounds that are the basis of energy processes occurring in the body. It is beneficial for athletes to eat foods containing complex carbohydrates rather than simple ones.
Foods containing complex carbohydrates:
- Fruits and vegetables
- Berries
- Black bread
- Legumes
- Cereals
- Nuts
- Greenery
- Mushrooms
Foods containing simple carbohydrates:
- Candy and sugar
- Flour products
- Honey (recommended instead of sugar)
- Sparkling water
Fats
Fats are natural compounds responsible for structural and energy processes in the body. Just like carbohydrates, there are two types of fats: saturated and unsaturated. Athletes are advised to consume unsaturated fats, as consuming foods with saturated fats can lead to obesity.
Foods containing unsaturated fats:
- Nuts
- Olive oil
- Seafood and fish
- Sunflower oil
Foods containing saturated fat:
- Fast food
- Coconut oil
- Margarine
- Chocolate.
- Dairy
Water
Water is important for any person, but athletes need it even more because of physical activity during which they lose a large amount of fluid.
In the body, water is necessary to maintain temperature balance, distribute nutrients and remove harmful waste products; it also carries out metabolism.
Athlete's nutritional requirements
The work of athletes involves heavy loads, and in order to perform them you need to choose the right nutrition, for which it is necessary to highlight several requirements:
Eat foods that are healthy, more nutritious and energy-intensive.
It is best to eat a little, but often, so the food has time to digest faster than if the stomach is completely full.
It is also worth taking into account the amount of food, if you need to gain weight, that is, you need more, and if, on the contrary, you lose weight, then accordingly you need to eat less.
