Sports girl drinks. Sports nutrition for girls - where to start? Sports nutrition for women for weight loss: saving muscles
In their quest to achieve perfection, women go to great lengths - special diets, physical activity, consumption medicines and even plastic surgery. However, as a rule, well-chosen training and sports nutrition for girls they can not only help regulate weight, but also make their figure more feminine and attractive.
Beautifully defined, convex buttocks, thin waist, a flat tummy, elastic breasts - this is the goal of any woman, and it is quite achievable with desire and proper sports nutrition. Regular shaping can do female figure more slender and sculpted, remove cellulite by working out the group of “necessary” muscles. However, results cannot be achieved without the right food aimed at forming and maintaining muscle mass and burning fat. With a normal diet, it is quite difficult to achieve such a balance, but sports nutrition, which includes a complex of special preparations, turns out to be very effective.
Distinctive properties of sports nutrition for girls
Sports nutrition is defined as a set of various foods and special preparations for those who are constantly active and involved in sports. Since female and male bodies are different, there are some nuances and features in sports nutrition for women.
The main feature that distinguishes sports nutrition from regular meals is the high concentration of drugs. They are absorbed much faster and easier than our everyday food; they contain only those substances that the body needs to effectively lose weight or, conversely, gain weight, build muscle, etc.
For example, a woman wants to become more athletic, “dry” her muscles and lose a few kilograms. To do this, she needs to consume an increased amount of protein. By delivering it to the body with meat or dairy dishes, it will receive triglycerides and carbohydrates along with protein, which can cause the formation of an unnecessary layer of fat. Special sports nutrition preparations containing pure protein will give her everything she needs without negative consequences for the body.
Important: sports nutrition for women is used only during active activities sports and only as a supplement to main food.
What sports nutrition can do
Various protein, carbohydrate, amino acid and other complex preparations intended for nutrition of athletes are specially designed taking into account high load to which the body is exposed. This is especially true for women - the weaker sex. Energy expenditures during intense sports training are colossal and must be replenished with proper nutrition.
Sports nutrition during active physical activities promotes women:
- improving the results of sports training;
- increasing strength;
- greater endurance of the body;
- general health promotion;
- increase in muscle mass;
- normalization of metabolism;
- optimization of body weight;
- prolonging life and improving its quality.
The role of sports nutrition is very valuable, this should be remembered by both beginners and those who have been involved in fitness for a long time. In the first case, getting used to the loads will happen faster and with less fatigue, in the second - it will maintain the body at the proper physical level with optimal parameters of mass and muscles.
Popular sports nutrition options for women
If men in terms of sports nutrition are aimed in most cases at increasing strength, volume and muscle definition, then women in general (not taking into account professional athletes) can expect diametrically opposite results from it - either lose weight or gain weight. Hence the 2 main options for women’s sports nutrition:
Sports nutrition preparations that allow you to gain body weight.
Fat burners for losing excess weight.
Sports nutrition for women for weight gain
Nutritionists advise, if necessary, for a woman to gain the desired weight, the following sports nutrition:
- energy bars;
- gainers - protein-carbohydrate mixtures (approximately 20% to 70%) with vitamins and microelements, allowing you to quickly increase muscle mass and replenish the body’s energy reserves;
- proteins – ensures weight gain due to the growth of muscle mass in the right places.
Gainer is consumed in the form of cocktails, after diluting the powder with any liquid (water, juice, milk), usually about 1 hour before the start of training. Sometimes this drink can completely replace a full meal. After sports activity the drug is undesirable for women, as it will promote excessive muscle growth, which can make the figure massive and masculine. It is better to replace its consumption with any carbohydrate foods.
Proteins in sports nutrition are represented by various preparations. For girls or women starting out in sports, whey protein is especially recommended, as it is almost instantly absorbed in the stomach. The result is a rapid increase in free amino acids in the bloodstream and muscles, which makes it possible to train longer and more productively.
Sports nutrition for an ideal figure
More often than not, sports nutrition for women is aimed at excess weight reset. 
Taking the right medications will help in this situation:
- amino acids - l-carnitine, beta-alanine, BCAA (isoleucine, leucine, valine) - are responsible for the quick start of training and the formation of protein molecules in the woman’s body;
- complexes of vitamins and minerals - calcium, vitamin D, C, group B, copper, chromium, zinc - maintaining strength, reducing the absorption of fat in the intestines, increasing muscle strength;
- fat burners - caffeine, plant extracts (guarana, yohimbine, ephedra, green tea, etc.), fish oil, etc.
Another way for girls to lose weight is to take protein instead of one meal (or part of dinner, for example). As a result, the calorie content of what you eat will be less, and the proportion of protein will be greater. That is, the fat will gradually disappear, revealing beautiful, sculpted muscles.
Learn more about fat burners in sports nutrition for women
Fat burners are one of the most popular groups of sports nutrition products among women. There are a lot of fat burning products, but they all belong to one of 4 groups based on the principle of action:
- Thermogenic effect (accompanied by an increase in body temperature) by facilitating the extraction of glycerol from fat cells, accelerating the breakdown of fat and improving overall metabolism in the body. These sports nutrition products are good for women because they are usually made entirely on a natural basis. One of the disadvantages is the need to constantly repeat the course of treatment.
- The anorectic effect is a suppression of appetite, which gradually leads to weight loss. It is recommended to use it not as separate drugs, but in combination with other sports nutrition products.
- Diuretic effect. The principle is to remove excess fluid from the body along with fat cells. They are most effective and safe when combined with other sports nutrition products.
- The blocking effect is the retention of fats and carbohydrates taken with main meals and preventing their digestion in the intestines. They are quite effective and safe, however, they can also block some beneficial substances.
Other sports nutrition products for women
In addition to the drugs listed above, which can significantly improve appearance women, their well-being during fitness and at the end of training, sports nutrition offers a number of other means aimed at improving the health of the body. Among them:
- preparations in which the active substances are glucosamine and chondroitin - to protect female ligaments and joints for those who work with barbells or dumbbells;
- nitrogen donor preparations – for better recovery after sports training and long-term enhancement of performance, helps to build beautiful muscle mass, break down and remove fat;
- Conjugated Linoleic Acid – accelerates the release of a woman’s body from fat reserves along with increased growth of muscle mass and strength.
In general, in sports nutrition intended for women, experts recommend giving preference to natural preparations. The main thing is to be careful with any sports nutrition products you take orally, carefully study the composition, effects and contraindications of dietary supplements, and consult with your doctor.
A competent approach to sports nutrition will help every woman achieve perfection.
Nutrition for athletic girls does not necessarily mean adding various additives and pharmaceuticals to the daily diet. These are familiar products, but in the right concentration and from which harmful ingredients have been removed. At the same time, the amount of useful substances in these products is increased to the maximum.
Sports nutrition for women should contain 10% fats and carbohydrates, and the remaining 90% are proteins, which are necessary for the growth of muscle tissue. The nutrition also includes vitamins, amino acids, protein and gainers, which are healthy and have no contraindications for use. There is no need to replace your diet with special food; it is much more correct to add it to your daily menu. This will help you improve your health, increase muscle mass, improve athletic performance and achieve proper metabolism.
Features of the metabolism of the female body
Nutrition for athletic girls is slightly different from the diet of males. Women very often face difficulties in choosing certain supplements. The natural characteristics of the female body are such that the fat layer in girls forms much faster, fats accumulate in reserve, but they are consumed more slowly. Therefore, sports nutrition for women should take these features into account. may remain asleep for a long time and wake up only in moments of severe stress. In a stressed state, a feeling of hunger appears, and during this period girls become more active, and the overall rate of physical activity increases.
Additional snack: kefir or yogurt, maybe fruit.
For dinner: a dish with vegetables, salad, some chicken breast and rosehip infusion.
If speak about required quantity liquid in the athlete’s daily diet, then it is imperative to drink water, at least two to three liters per day, since water plays a big role in the absorption of carbohydrates, proteins and cleanses the body of toxins. In addition, water prevents dehydration of the body and helps to increase the effect of taking it. sports supplements. Experts in the field of sports nutrition advise not drinking pure water during training, but an aqueous solution of glucose.
Special sports nutrition supplements
Female athletes should Special attention give nutritional supplements. For about thirty minutes after training, the muscles actively absorb proteins and carbohydrates to restore damaged fibers. If you take appropriate supplements after training, the effectiveness of your workouts will increase significantly.
Basically, after physical activity there is no desire to eat regular foods, so you can restore strength with the help of those same supplements. For example, drink a protein or carbohydrate-protein shake, each serving containing up to 70 grams of protein. Powdered meal replacements can also be used to fuel the body. They are very convenient, as they quickly restore strength and do not need to be prepared.
On the modern market you can purchase a wide variety of supplements, which include vitamins, amino acids and minerals. When compiling a diet, it is imperative that sports nutrition for women contain vitamins. In addition, the daily diet athletic girl must be balanced and varied. Only with this approach can you count on a good result.
Sports nutrition products
For weight loss, it is very important to be first in the chain of these funds. They are produced in the form of capsules, and you need to take them, adhering to a certain scheme. Fat burners in the diet are needed to speed up metabolism and increase calorie intake. In addition, this remedy increases the temperature, and body fat as a result, they break down faster. Excess fluid is also removed from the body faster.
As a rule, substances such as caffeine, guarana and green tea extract are used as active components of fat-burning drugs. It is worth paying attention that fat burners also have certain contraindications. They are not recommended for people with problems of cardio-vascular system, gastrointestinal tract and thyroid diseases.
Combination of sports nutrition and training
Taking care of your health and improving your figure is not so easy. This is a complex and lengthy matter. Therefore, you should not give up if training does not bring the desired effect. This only means that your body is adapting, and you need to look for new ways to combat excess weight. Combining sports proper nutrition for weight loss and exercise, you do not leave your body a single opportunity to maintain reserves subcutaneous fat. And your dream is to have a ripped and toned body becomes achievable. The main thing is to stick to your chosen diet and exercise regularly. It is worth noting that it would be useful to consult about correct menu with nutritionists and create a training program with a trainer.
Today we can say with great confidence that sports nutrition for weight loss for women is becoming increasingly popular. For many, the fat burning process plays an extremely important role in life, because it’s no secret: overweight are now a real scourge of modern society. For some, this is not an easy task and even becomes an insurmountable obstacle, behind which lies a healthy future filled with joys and victories.
However, today the world dictates its own conditions to us, in which there is no place big bellies and saggy sides, and there is pumped up and relief body. It is known that it is clearly not possible to obtain such cherished forms only with the help of specialized diets. That's why healthy image life, fitness and bodybuilding for a huge number of representatives fair half humanity today have become the norm, a kind of mandatory program.
The economic law says: demand creates supply. So exercising your body has created an incredible stir around sports nutrition, which is incredibly popular these days. And this is not at all easy, because without it, few people managed to achieve the desired results. But it’s worth pointing out that sports nutrition for weight loss for women has its own nuances that you need to know about in order to make the right choice.
Sports nutrition for girls for weight loss: burn fat!
Of course, there are a large number of weight loss drugs on the shelves of stores and pharmacies, the manufacturers of which tirelessly trumpet about the incredible instant effects after their use. But we all know that this is far from the case. Only a small number of the supplements presented actually work, giving a tangible and visible effect. Some of these are fat burning complexes. They belong to a type of sports nutrition that was created to directly combat excess fat deposits.
The spectrum of action of these drugs is very diverse and may vary depending on the composition. However, they all have common mechanisms of action, including:
- eliminating excessive feelings of hunger;
- acceleration of the body's metabolic processes;
- combating the synthesis of fat deposits in tissues;
- removal of excess water;
- reduction of total body weight due to the destruction of fat cells;
- increased performance and concentration.
As you can see, fat burners for women’s weight loss and sports nutrition provide quite extensive effects. In order to further understand the general functionality of these products, you should consider their main components, which are included in most top representatives:
Caffeine– a thermogenic with unique properties. It is one of the highest quality and natural sources of energy that will help you get the full benefit from your workouts in the gym;
L-carnitine– amino acid. She can easily boast of a whole “bouquet” of incredible beneficial properties: fat burning, stimulation of mental work, protection of the cardiovascular system from overload, reducing the effects of stress on the body, combating excess cholesterol, anabolic functions and much more;
Guarana- a relative of caffeine. It will provide you with a high-quality energy boost, increase endurance and performance, and accelerate the breakdown of fat deposits;
Green tea extract– an excellent source of caffeine and a wide variety of vitamins. It boasts a number of effects, for example, tonic, antioxidant and strengthening;
Synephrine– one of the most popular components in fat burners. It stimulates fat depots, provides a surge of energy, accelerates metabolic processes, and eliminates excess appetite;
Yohimbine– a natural aphrodisiac, an essential component in the process of fighting fat. Stimulates the central nervous system, increases intensity and concentration, and improves sleep.
1,3-Dimethylamylamine (Geranium, DMAA)– a powerful central nervous system stimulant and pacemaker. Increases heart rate, gives a feeling of vigor and improves performance. Geranium is one of the best ingredients for enhancing concentration and endurance. It perfectly helps to maintain activity, both physical and mental, even on the most restrictive diet.
Ephedra (Ephedrine, Ephedra Extract, ECA, Eph)– dilates the bronchi and increases the heart rate, causing the body to burn more calories, increasing thermogenesis. Speeds up metabolism, provides energy by burning your own fat, and also provides a mild appetite suppressant.
According to the average person, a real fat burner should have a composition based on various herbs, vitamins and minerals. This is the kind of product that must be suitable for absolutely everyone, guaranteeing excellent results. But here we should not forget that there is no pill for all ills, and the question “what sports nutrition for weight loss is best for a girl?” very relative and truly individual. However, today there are still specialized fat-fighting products that are suitable for most women.
An ultra-powerful fat burner from R.E.D Labs, which is very popular among professional athletes. Contains everything you need for hardcore explosive training at the peak of your capabilities. The composition contains geranium and ephedra in non-children's dosages, as well as caffeine, synephrine and yohimbine, which will provide not only a significant acceleration of fat burning, but also maximum energy. T
The supplement also increases endurance and mental focus, which is why it is often used as a pre-workout. In addition to the main effect, Oxy Red contains a light diuretic (nettle extract), which will remove excess fluid and make the muscles drier and more prominent.
A complex with one of the most impressive compositions that has ever appeared in the sports nutrition industry. If you are choosing between different supplements, trying to find the right components for fat loss, there is no doubt that Rio Lean Extreme contains them all. The supplement contains almost 30 components, including central nervous system stimulants, thermogenics, substances that accelerate metabolism and lipolysis, natural extracts and much more. Rio Lean Extreme is not just a supplement for fat burning, it is a maximum improvement in the effectiveness of your cutting and complete support for the body, including protecting the central nervous system and strengthening the immune system.
OxyMax is a great choice for those looking for something unconventional, but still incredibly functional. The complex contains only 10 components, but they all work 100%. Moreover, increased dosages will help you get quick results without harm to health, central nervous system depression or poor health.
The most important feature of the fat burner from Performax is its naturalness. It contains only natural extracts and substances, so the supplement can be taken in long courses without harm to health.
An ideal choice for those athletes who prefer two-in-one fat burners. Miami Lean not only contains all the most effective components for fat burning (yohimbine, hordenine, higenamine, Mucuna pruriens, caffeine, etc.), but also powerful central nervous system stimulants, as well as substances that improve concentration, focus and memory (phenylethylamine, sulbutiamine, deanol and others).
Miami Lean also includes components that reduce appetite and make it easy to tolerate even the most low calorie diet, making the complex incredibly popular in professional sports.
After watching this video, you will make your fat burner work 100%:
Sports nutrition for women for weight loss: saving muscles!
It has long been proven: fat burners for women’s weight loss and sports nutrition are inseparable. Of course, you can only take a fat burner and expect results, but all this, in turn, is quite exhausting for the body, leading to a lack of vitamins, minerals and nutrients in the body due to stress, which includes fat burning. Therefore, experts strongly recommend supplementing the fat-burning course with vitamin complexes, BCAA, protein mixtures and Omega-3 fatty acids.
Vitamin and mineral complexes– an incredibly important component for any athlete. These supplements are simply irreplaceable, because they help maintain all body systems, including hair, nails and skin, in proper condition.
The best options for you:
Amino acids/BCAA
BCAA– this supplement consists of three essential amino acids– leucine, isoleucine and valine. These components are the main material for the structure of our muscles. The BCAA complex is also a kind of shield that prevents destruction muscle structures, stimulates metabolism and protein production.
The best options for you:
Protein
Protein Blends– the most popular representative of sports nutrition. Protein not only helps to gain lean and high-quality mass, but is also an excellent assistant for losing weight. excess weight. This supplement also serves as a source of various amino acids.
The best options for you:
Fatty acid
Omega-3 and CLA– this component has recently attracted special attention, because this group of fatty acids has an incredible amount of the most beneficial properties, which have found wide application in the field of fitness and bodybuilding. If we go deeply into the spectrum of action of Omega-3, then it is necessary to write a separate voluminous article. The most key effects of fatty acids are:
- Stimulation of metabolic processes;
- Help in gaining lean muscle mass;
- Strengthening blood vessels and heart;
- Raising the overall tone of the body;
- Increased endurance and performance;
- Excellent burst of energy;
- Anti-inflammatory property;
- Improving the condition of the skin, nails and hair;
- Stimulating the production of many hormones, including testosterone;
- Suppressing cortisol production.
The best healthy fat options for you:
L-Carnitine for weight loss
L-Carnitine is a very important supplement for weight loss. This substance is one of the transporters of fatty acids into the mitochondria, where they are burned to produce energy. Simply put, Carnitine during physical activity and fat breakdown, allows you to effectively burn free fatty acids, rather than returning them back to “reserves”.
All of the above components are required for use during the fat burning process. As you can see, sports nutrition for weight loss for women should be supported by additional supplements that will protect the body from excessive stress, preventing the deterioration of its condition. We hope you found this article helpful. We wish you to achieve all your goals. Good luck!
The most complete and accessible guide to sports nutrition for women who work out with iron in gym either at home, or perform exercises in the fresh air.
Sports supplements will help you fight fat deposits more effectively and accelerate the growth of lean muscle tissue. Below is the top 15 most popular of them.
Adequate, intensive training is the only way to achieve ideal slim body. In addition, the endorphins released during the workout will charge you with a great mood until next training. However, it is from the right program The lion's share of your results depends on nutrition. The effect of nutritional supplements is often underestimated, and we decided to tell you how to choose sports nutrition for girls for impressive results.
By adding these 15 key ingredients to your diet, you'll build muscle, stimulate fat loss, and improve your health faster.
1. Whey Protein
What it is: One of two types of milk proteins.
Effect: The whey is famous for its record digestibility. Once inside, it immediately breaks down, quickly sending its amino acids to the muscles. Which is very valuable, especially during that period of the day (in the morning on an empty stomach, before and after training), when low-fat whole foods protein products, the most frequently recommended of which are eggs, chicken breasts, lean steaks, and fish, are digested too slowly, which is why their effectiveness decreases. But in addition to protein, whey contains peptides (protein components), which are often prescribed to stimulate muscle blood flow. This is extremely important in the pre-workout time, because then oxygen, nutrients and hormones penetrate better into the muscles just during the period of their acute deficiency.
How to take: Take 20 g whey protein(mixed with water) in the morning on an empty stomach, half an hour before training, and another 20 g half an hour after its completion. In addition, you can always use a serving of protein as a snack during the day.
2. N.O. booster
Essence: A set of components responsible for increasing the level of nitric oxide in the blood.
Effect: Relaxation of the muscles that control blood vessels, increasing their diameter and increasing their throughput, resulting in increased muscle circulation. Oxygen, glucose, fats and amino acids pumped into the muscles with blood cause them to contract more vigorously. This means that you will be able to exercise longer and better, and recover better, which will lead to greater muscle growth. Blood also contains water, which enters muscle cells provides a pumping effect. In this case, the cells increase in volume due to the stretching of their membranes. In addition, nitric oxide stimulates lipolysis, during which fat is released from cells and converted into energy fuel.
Use: Look for supplements rich in arginine, citrulline, GPLC (glycine propionyl-L-carnitine) or pycnogenol. Take 1 dose of N.O. booster half an hour to an hour before class.
3. Caffeine
What is it for: The most popular of stimulants.
Effect: Invigorates and mobilizes. However, it also stimulates muscle growth, allows you to train harder and burn fat. Its effect is enhanced by green tea extract. Thanks to caffeine, the process of releasing fat from cells is activated. At the same time, green tea increases the metabolic rate, helping to burn fat deposits. Taking these supplements together ensures that the fat released by caffeine is transformed into energy fuel.
How to drink: Approximately 200-400 mg of caffeine 2-3 times a day, plus one pre-workout dose (half an hour to an hour).
4. Fish oil
What it is: Presented with two essential Omega-3 fatty acids - eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Effect: Improves health and awakens genes that activate fat burning.
How to use: Add 2 g three times a day to breakfast, lunch and dinner.
5. Casein protein
What it is: The second milk protein.
Effect: Despite their common origin, whey and casein have completely different natures. The latter takes a long time to digest, ensuring the maintenance of a stable amino acid level for several hours. Therefore, it is ideal for certain periods of time, such as going to bed, because the body will have to go without food for seven to eight hours. Indeed, the Weider research group experimentally managed to find out that those who ate casein at night increased more muscles compared to those who use it in the morning. There is evidence that those who supplemented with a mixture of whey and casein protein after training built muscle faster than those who limited themselves to whey alone.
Reception: Take 20 g of casein before going to bed. Try adding 10g each of whey and casein protein to your post-workout shake.
6. BCAA amino acids
Essence: A complex of three amino acids (isoleucine, leucine and valine) with branched side chains.
Effect: The unique structure has endowed these amino acids with specific qualities that have a positive effect on physical fitness. BCAAs will help increase the duration of your training by using the muscles as raw materials and fighting their fatigue from training loads. They also play an important role in muscle formation. Leucine is credited with activating protein synthesis, which triggers muscle formation. Among other things, BCAAs inhibit the production of cortisol, regulate growth hormones and insulin (an anabolic hormone that replenishes macronutrient reserves in muscles after training).
How to take: Mix 5-10 g of BCAA into your pre- and post-workout shakes.
7. Creatine
Essence: A substance akin to an amino acid, naturally synthesized in muscles.
Effect: His the main task associated with the production of quick energy during exercise. Additional intake of creatine will increase the level of energy expended by the body and make the muscles more resilient and stronger. In particular, thanks to it, water actively fills the cells, expanding them, after which they begin to grow more actively.
Usage: Add 2-5 g of creatine (according to the release form) to pre- and post-workout shakes.
8. Beta-alanine
Essence: Replaceable amino acid.
Effect: As a result of the interaction of beta-alanine with another amino acid (histidine), a substance called carnosine is formed. This compound is responsible for muscle volume, strength, endurance and stimulates fat burning. Carnosine is synthesized by the body in an amount directly proportional to the level of beta-alanine reserves. Therefore, it is quite advisable to use the latter.
Usage: Take 1-3 g of beta-alanine immediately before and after training.
9. CLA
Essence: It is a healthy fat from the Omega-6 fatty acid series.
Effect: While most Omega-6s are not beneficial due to the fact that many people's diets are overloaded with them, this is not the case with CLA. According to many studies, this fatty acid provokes fat burning while simultaneously stimulating muscle growth and strength. The mechanism of its effect on the body is to activate metabolism. CLA also intensifies fat burning during sleep, thereby protecting muscle tissue from splitting.
Directions: Take 2 g of CLA per day with meals: breakfast, lunch and dinner.
10. Calcium
Essence: Essential mineral
Effect: As everyone has long known, calcium maintains healthy bone tissue. However, it also contributes muscle contraction, which becomes impossible with calcium deficiency. Moreover, researchers insist on the fat-burning effect of this unassuming component. This can be explained by the ability of calcium to inhibit the absorption of dietary fats and inhibit the hormone calcitriol, which slows down fat burning.
Usage: Take calcium 500-600 mg twice a day.
11. Vitamin D
The bottom line: Called the sunshine vitamin
Effect: New research continues. Most of them testify to its benefits. Vitamin D is associated with increased strength. Its interaction with receptors in muscles leads to the activation of genes that provide power and growth. muscle fibers. This vitamin encourages fat burning when paired with calcium.
Usage: Approximately 2000 IU of vitamin D is prescribed twice a day at the same time as calcium.
12. Green tea extract
Essence: Formulated with the active components of green tea, namely the polyphenol epigallocatechin gallate.
Effect: Able to isolate the enzyme that destroys norepinephrine (a neurotransmitter hormone associated with adrenaline that accelerates metabolism and fat burning), and maintains the latter at a stable level. This drug ensures the effectiveness of the post-workout recovery process and supports optimal joint function.
Usage: Take 500 mg of green tea extract in the form of EGCG three times a day before meals, including one dose half an hour to an hour before training.
13. Vitamin B-100 complex
Essence: A combination of vital elements.
Effect: In simple words, B vitamins invigorate. They have the most important function of converting nutrients obtained from food into energy, along with saturating the muscles with oxygen. Do you feel powerless and exhausted? The reason often lies in the lack of these vitamins, which is not uncommon among hardcore athletes. Some of the B vitamins have a number of special qualities: riboflavin can help the body digest and absorb protein from food, optimizing the formation of new muscles. In addition to ensuring the health of the fetus, our body is responsible for the synthesis of nitric oxide.
Usage: Give preference to a drug that includes 100 mg of all key representatives of this group, represented by thiamine (B1), riboflavin (B2), pantothenic acid (B5) and pyridoxine (B6). It should also contain cobalamin (B12), folic acid (B9) and biotin (B7) in a dosage of at least 100 mg.
14. Vitamin C
Essence: Necessary for health.
Effect: As soon as our throat hurts, we all rush to vitamin C. This reaction is adequate, since it supports the functioning of the immune system. Vitamin C is the strongest antioxidant. It helps produce hormones, amino acids and collagen, and also activates the neutralization of free radicals formed during training and when exposed to other stressful situations that destroy nitric oxide. Removing free radicals from the body restores the content of nitric oxide, which has a positive effect on endurance, growth and increased muscle strength and reduced fatigue.
Dosage: 1000 mg twice daily with food.
15. Multivitamins
Essence: A combination of optimal dosages of the most important micronutrients.
The content of the article:
More and more girls are starting to visit fitness centers, wanting to look even more attractive. This is certainly great, but it is important that playing sports does not cause harm to the body. The main task of most women when doing fitness is to fight excess weight, and girls begin to actively reduce the energy value of their diet and use various supplements, which are not always useful.
For example, fat burners will undoubtedly help you speed up the lipolysis process, but you need to use them wisely. Today we will talk about what sports nutrition for women will be useful and effective. You will also learn how to use these supplements correctly.
Goals of exercise for women
If a girl started doing fitness solely to stay in shape and improve her health, then she will not need sports nutrition. In this situation, classes should be calm so that you can maintain your form. You can achieve this goal without using any supplements. The only exception is micronutrient complexes, which are still worth taking.
But when the task of a novice athlete is to get rid of extra pounds or gain muscle mass, then the situation turns out to be completely different. To achieve your goal in a short time, you need to adhere to the following rules:
- Create an energy deficit in the body.
- Make adjustments to your diet by giving up unhealthy foods.
- Conduct regular classes.
- Pay close attention to your drinking regime.
- Protect muscles from destruction, while getting rid of only fat mass.
The best sports nutrition for women
The choice of sports nutrition for women is a strictly individual matter. Each girl, when playing sports, wants to solve her own problems, and this determines which types of sports nutrition will be useful to you and which should be abandoned.
Today there is a lot of talk about sports supplements and most girls know their names. Girls most often use carnitine, fat burners, protein mixtures, gainers, pre-workout supplements and glutamine. In most cases, you won't need pre-workout supplements, fat burners, mass gainers, or creatine.
Pre-workout complexes are designed to increase the vigor and energy potential of the body. Most of these supplements contain caffeine and other substances that do not benefit the body. If you want to get a similar effect, then it’s better to drink a cup of natural coffee before starting your workout.
Fat burners are very popular today, as with their help you can lose weight much faster. However, if you do not plan to perform and are training only for yourself, then you should not use this sports nutrition for women. Remember that fat burners are powerful supplements that affect the endocrine system. Believe me, you don't need this at all.
Gainers are very effective means weight gain for men, but for girls they should be used only in cases where they naturally have a thin physique and cannot gain muscle mass. We do not recommend gainers for other girls, since due to their high carbohydrate content, problems with fat mass may arise.
Creatine is not dangerous looking sports nutrition for women and is designed to increase physical parameters. As with mass gainers, creatine may only benefit thin women. You should also remember that this supplement can retain fluid in the body and it will be difficult for you to achieve the desired relief when using it.
These are the supplements that you should not use, and now we will look at the types of sports nutrition that girls need.
Protein Blends
This type of sports nutrition for women is simply necessary. We've already said that when losing weight, you need to protect your muscles from breakdown, and that's what protein supplements are for. By taking them before and after your workout, the body will not need amines and will not need to break down muscle tissue.
Today, sports nutrition manufacturers produce several types of protein supplements, which differ not only in the sources of protein compounds, but also in the content of this nutrient. If you visit a sports nutrition store, you will see protein isolates, concentrates and hydrolysates.
The maximum amount of protein compounds is contained in the hydrolyzate, and this figure ranges from 95 to 99 percent. Slightly less of the nutrient is contained in the isolate, namely from 85 to 95 percent. The minimum amount of protein is included in the concentrate - from 65 to 85 percent.
If we talk about sources of proteins in supplements, these are whey, eggs, soy, meat, peas, etc. We recommend that you use casein and whey type proteins. Egg proteins can also be very effective, but their cost is quite high and not every girl will decide to purchase them. Whey protein makes sense to use before/after training, and casein - at night and during long pauses between meals.
BCAA
It is also a very healthy and completely safe sports nutrition for women. BCAA is a mixture of three amines - leucine, isoleucine and valine in a 2 to 1 combination in favor of the first. It is not for nothing that we mentioned a certain ratio of active components in the supplement, since it is in this case that it will be most effective for you.
These substances cannot be synthesized in the body, and this is the main reason for the need for supplementation. By consuming BCAAs, you will increase endurance and be able to suppress catabolic processes in a short time. You should take five grams of BCAAs before, after completion and during training.
Carnitine
We said above that you should try to avoid powerful fat burners. Carnitine is a substance that can accelerate lipolysis processes without causing harm to the body. This substance was previously considered an amine, but now most scientists tend to classify it as a vitamin-like substance.
In the body, carnitine is a transporter for fatty acids, delivering them to the mitochondria, where oxidative reactions occur, accompanied by the release of energy. The supplement is not able to influence the speed of the fat tissue reduction process itself, but due to its transport function it is a mild fat burner. Take the supplement 20 minutes before the start of your training in the amount of five grams. You should also remember that carnitine can only be effective in combination with a properly organized training process.
Glutamine
Glutamine is very useful look sports nutrition for women. This amine can energize you, lift your mood, and improve the efficiency of your immune system. This is especially true in winter, when our body is attacked by various pathogens. If you use glutamine as a means of preventing colds, then take one teaspoon of powder twice a day throughout the day. You can dissolve the additive in tea. If you notice symptoms of the disease, the dosage should be doubled.
It should also be noted that omega fats and micronutrient complexes are of great importance for maintaining health. At the same time, we note that these two supplements are necessary not only for athletes, but also ordinary people. Omega fats have a positive effect on the functioning of the heart muscle and also improve the condition of the skin. Micronutrients are actively involved in almost all biochemical reactions and are also vital for your health.
TOP 10 best sports supplements for women:
