Sports nutrition protein for girls. What kind of sports nutrition do girls need, and what kind do they not need at all? For muscle growth
In this article, I will tell you whether girls need sports nutrition during the weight gain/weight loss phase.
In short, the question is individual, and the answer is known only to you.
In my experience, many girls/women are afraid of sports nutrition. They think that it is some kind of chemical (steroids), that it is harmful to health, and so on. They also think that with the help of sports nutrition they will “boost” and appear huge muscles, will become masculine, etc. .
Of course, this is not true)). Do not be afraid. This is all misinformed nonsense. Sports.pit is regular food! Those. Sports nutrition contains the same components as regular food. Just in dry form, which is more convenient, both in terms of absorption and preparation. That's all.
Sports nutrition can be divided into many types:
- Protein (protein)
- Gainer
- Creatine
- Amino acids
- Fat burners
- Vitamins and minerals
- Testosterone boosters
- Pre-workout supplements
- Well, there are sports bars, some chocolates, etc.
PROTEIN)). Translated - protein. Yes, yes, ordinary proteins)) nothing supernatural, exactly the same protein as eggs, meat, fish, etc. In my opinion, one of the most useless supplements if you already have a complete diet of protein products.
GAINER)). It contains both PROTEINS and CARBOHYDRATES. And there’s also a lot of sugar, even though they indicate, like, “NO SUGAR,” it’s all nonsense. Gainers contain special carbohydrates called maltodextrin, which, in short, is a kind of sugar. Gainer is the same as protein, only together with a sweet bun. This is how I often explain what this crap is.
Creatine. It can be useful both at the stage of weight gain and at the stage of weight loss (fat burning). There are several types of creatine, but creatine monohydrate is the best. It increases the intensity of training, improves strength performance, and the speed of muscle recovery. It can be used if desired, but I don’t know, I’ve never given it to my clients (who even train well and hard), somehow I don’t even know, in my opinion the supplement is more for men. In any case, you need to see it yourself, based on your goals and desires.
Amino acids. Our muscles consist almost entirely of protein, and therefore amino acids. For amino acids are the very building elements that make up all the proteins in our body.
By the way, that same protein consists of those same amino acids. The main difference between amino acids and protein is the speed of digestion, i.e. pure amino acids are absorbed faster than protein, and for some this plays an important role. Amino acids are needed, as a rule, before, during and after training, and in the morning after waking up, in order to suppress the morning
In my opinion, if you buy amines, then ordinary ones, i.e. not BCAA. BCAA is only if you are cutting (losing weight, burning fat), but if you are bulking, there is no point as such (i.e. there is no shortage of calories, as in cutting).
But, if you have a lot of money and don’t mind spending it)), then give preference to BCAA both in bulk and in drying (I would definitely recommend drying, this will help you save muscle tissue from destruction, because the main goal of drying is to burn maximum fat with a minimum of muscle loss).
Fat burners)). Another useless piece of crap. It's all bullshit, the most useless supplement, which inexperienced people often resort to in the hope of losing weight (burning fat). In fact, they are not worth a penny, because... The basics are proper nutrition (diet) for weight loss + exercise.
P.s. none of your clients, friends, colleagues, comrades, etc. I don't recommend it and won't.
Pre-workout complexes)). In short, another useless piece of crap.
Testosterone boosters are not used by girls due to the development of masculinization.
Well, there are sports bars, some chocolates, etc. not popular at all, well, there’s nothing to say about them, better than regular Snickers or the like. Yes, better, overall, not worth attention.
Brief truth about sports.pit
No matter who claims/speaks out (and those who benefit from it either claim) that sports nutrition is paramount, without it it is generally impossible to lose weight or build muscle, in general it’s not realistic at all, sports nutrition is the basis, without him in fitness / anywhere = don’t listen. This is the same misleading nonsense as the idea that protein is chemical. and so on.
Sports nutrition = supplements. They will always be secondary.
THIS IS REALLY THE BASICS, without this in fitness/bodybuilding = nowhere, really.
And that’s what spor.pit is like. Optional. By itself, without the BASIS-BASICS (the usual proper nutrition) = it WILL NOT GIVE you a damn thing AT ALL... I guarantee you 100 million endless percent.
Don’t be fooled by these beautifully decorated jars, with cool girls on the label, with juicy tits, asses, still sculpted, toned, in short, the juice itself... all those cool asses, pumped up, all those toned, sculpted females that you see, We achieved this result not thanks to a jar of some kind of protein or anything else)), this is achieved primarily by proper normal nutrition + regular training. And they are on the can because they help them sell better)).
Also, don’t be fooled by any articles or opinions of people talking about sports nutrition as a magic remedy. I repeat, they are either interested in you buying something from them, or they are stupid fools... The real truth is HERE, on this page, in these lines.
So the choice is yours, dears, whether you need it or not, it’s up to you to decide :)
By the way, none of my relatives, comrades, friends, clients use any sports nutrition, I myself do not use it, because... There is simply no need for this, because... regular food and so on.
And if I do use it, it’s very, very rare (for example, BCAA during drying, because during drying, during this period of time you can really spend money on this supplement, because in the right time periods it will help preserve muscle tissue from destruction ), in other cases - what the hell. There's no point, there really isn't. If the usual nutrition is at the level, of course (that’s why the question is individual, i.e. it’s different for everyone).
That's all, dears, I have nothing more to tell you. All the best)).
Best regards, administrator.
Various nutritional supplements are very popular among male bodybuilders, but sports nutrition for girls is not used so often. Modern industry produces many of its varieties - proteins, gainers, fat burners, etc.
However, out of all the variety, women most often opt for weight loss drugs, since the problem excess weight More often than others, the fair sex worries. At the same time, many are afraid of possible side effects. Is sports nutrition safe and how does it affect the human body? main question which occurs among visitors sports clubs and gyms.
Main types of sports nutrition
There are several supplements that are most popular among athletes:
- proteins (concentrated protein in the form of shakes, bars, etc.);
- amino acids, liquid amino acids;
- BCAAs;
- gainers (mixtures of proteins and carbohydrates);
- creatine;
- fat burners;
- supplements with zinc, magnesium and B vitamins;
- l-arginine;
- l-carnitine (we are talking about it) and others.
Sports nutrition for muscle mass presented in the form of proteins, gainers, specialized pre-workout complexes, creatine and is in demand mainly among male bodybuilders. However, girls who want to pump up their muscles can also use these drugs.
The most common option for acquiring relief is protein. Essentially, a protein meal is pure protein, without fats, carbohydrates or other components. Protein is naturally found in meat, eggs, dairy products, as well as seeds and legumes.
Adhering to a diet based on natural protein, a person will additionally receive fats and carbohydrates, which can lead to the formation of a fat layer. That is why professional athletes use specialized additives.
Protein-based sports nutrition comes in several types: egg protein, casein, soy protein, whey protein (isolate and concentrate). The best option is whey isolate, as well as multicomponent additives. The isolate does not contain lactose and is produced according to innovative technology which provides high quality and easy absorption of the product, however, such a drug is quite expensive.
Another leader in the sports nutrition market are gainers. They are mixtures of protein and carbohydrates, but with different percentages of one or another component. For those who are not inclined to be overweight, we can recommend protein-based gainers, and for lean athletes - carbohydrate-based ones.
Creatine is a carboxylic acid that is an essential component of normal functioning human body. Sports nutrition for women and men based on creatine monohydrate has positive influence in several directions at once:
- increases endurance;
- increases muscle strength;
- promotes rapid recovery after heavy loads;
- has a positive effect on the cardiovascular system;
- subject to proper diet will help you lose weight.
Sports nutrition for weight loss
Since the main women's problem (sometimes far-fetched) is the problem of excess weight, a variety of fat burners are in greatest demand among girls. The dream that you can take a miracle pill and become slim has haunted more than one generation of beautiful ladies.
This is why fat burners for girls are in great demand. But before you run to the pharmacy or sports nutrition sellers, you need to familiarize yourself with its types and consult with a specialist.
All drugs are divided according to the way they affect the body:
- thermogenic;
- carbohydrate and fat blockers;
- substances that reduce appetite;
- substances that affect the secretion of the hormone cortisol;
- diuretics (have a diuretic effect);
- lipotropics.
When choosing a supplement, you need to take into account factors such as gender, chronic diseases and individual characteristics.
Since all processes in the body of women and men are different, the drugs should also be different. In girls, fat is most often deposited in the abdomen, waist and hips, in addition, they tend to “seize” psychological problems. They will benefit from supplements that suppress appetite and accelerate metabolic processes in the body.
The stronger sex has a more intense metabolism, men's muscles are larger and prone to rapid growth. L-carnitine is suitable for them, which is not a fat burner, but will help reduce the layer by transporting fat to the “place of disposal.”
IMPORTANT! When choosing sports nutrition for weight loss, it is advisable for girls to pay attention to possible side effects. For example, thermogenic drugs cannot be used for hypertension, arrhythmia and thyroid diseases. Diuretics are prohibited if there are abnormalities in the excretory system and require careful adherence to the instructions, as they can cause dehydration.
There are also supplements that should absolutely not be used by both women and men. These include drugs based on sibutramine, ephedrine, caffeine and thyroxine. For example, thyroxine is a hormone of the thyroid gland and with its regular use it gradually stops working normally. Therefore, it is necessary to carefully read the instructions and carefully familiarize yourself with the dosage: in large doses, each medicine turns into poison.
There is no clear answer to the question of whether sports nutrition is harmful for women or not. In some cases, even the most harmless protein can cause allergic reactions, skin rashes and gastrointestinal problems. Therefore, in addition to the rules of use given below, it is best to undergo a test to identify chronic diseases. This will help avoid serious problems in the future.
Basic rules for using sports nutrition
All types of fat burners for women can be divided into three: large groups: thermogenic , lipotropic And blocking additives .
Thermogenics work on the heating effect and usually include components such as synephrine, caffeine, guarana, cayenne pepper extract, green tea extract and a number of other substances. They not only increase body temperature, speed up metabolism, but also increase performance and endurance.
Thermogenic supplements are recommended to be taken no more than twice daily. In the morning - on an empty stomach, half an hour before breakfast, and in the evening - 30-40 minutes before the start of training, but no later than 4-5 hours before bedtime. Regardless of the dosage indicated on the package, it is better to start taking it with a minimum dose (for example, one capsule). This option will allow you to track the individual reaction of the body and eliminate the occurrence of allergic reactions. If they occur, it is better to refuse the supplement!
The next group of fat burners are lipotropic drugs (often in combination with diuretics). They contain choline, levocarnitine, methionine, which accelerate the breakdown of fats, stimulate liver function and normalize insulin levels. Lipotropics are taken in the same way as thermogenics - twice a day, but the second dose may occur at a later time of day. The main advantage of lipotropic drugs (without diuretics) is the absence of side effects.
Carbohydrate and fat blockers may include white and red bean extract, chitosan and garcinia extract. Take them once a day 10-15 minutes before meals, while avoiding the consumption of fatty foods, as this can cause intestinal disorders.
In addition to the above groups, there are combined fat burners, which include substances of various functional orientations. They are more effective, contain vitamin supplements, but can cause allergic reactions.
Any specialist will say that sports nutrition is effective only along with physical activity and diet. Of course, professional athletes often cannot do without protein or gainers. But do girls who want to lose weight need expensive supplements? After all, playing sports and a balanced diet will give not only beautiful figure, but also health for many years. And the money saved on miracle pills can be spent on shopping, a massage or a beautiful hairstyle.
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, mental stimulation, protection of cardio-vascular system from overload, reducing the impact 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 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 attention 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 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 combat overweight and girls begin to actively reduce the energy value of the diet and use various supplements, which do not always turn out to be 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:
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 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 pass faster and with less fatigue, in the second - it will maintain the body at its proper level. 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, which allow you to quickly build 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.
