Women and sports nutrition
The ideal figure can only be created by a proper, heavy training regime, which also ensures the production of a large number of endorphins in the body. All calculations show that 80% of success depends on a balanced diet plan. However, these calculations do not take into account the strength of sports supplements. Include in your diet these fifteen important elements that can start a forced set of dry muscle mass, accelerate the breakdown of fat deposits and improve overall health.
The article uses the following symbols to indicate the main effects of sports nutrition:
b2ap3_thumbnail_girls-supplements-energy.jpg - increased stamina
b2ap3_thumbnail_girls-supplements-fat-burning.jpg -fat burning
b2ap3_thumbnail_girls-supplements-health.jpg -improving overall health
b2ap3_thumbnail_girls-supplements-muscle-growth.jpg -muscle growth
b2ap3_thumbnail_girls-supplements-strenth.jpg -increased strength
1. WHEY PROTEIN b2ap3_thumbnail_girls-supplements-strenth.jpg b2ap3_thumbnail_girls-supplements-muscle-growth.jpg (One of two types of milk protein)
Action: the main advantage of the serum is its digestibility. It begins to break down immediately after entering the body, transporting amino acids to the muscle tissue. And this is a plus, because at certain times of the day (early in the morning, before training, after training), protein from conventional foods (eggs, chicken Breasts, lean beef, fish) is digested for too long, which reduces its effectiveness. However, there is more than just protein in the serum. It contains peptides (amino acid residues), which are believed to improve blood flow to the muscles (and this is especially important before training). The muscles get more oxygen, nutrients, and hormones just when they need it.
Dosage: Take 20 g of whey protein (diluted in water) in the morning on an empty stomach, 30 minutes before training and 30 minutes after training. You can also prepare cocktails between meals.
2. nitrogen DONATORS (NO-BOOSTERS) b2ap3_thumbnail_girls-supplements-strenth.jpgb2ap3_thumbnail_girls-supplements-energy.jpg (Substances that increase the level of nitric oxide in the bloodstream)
Action: Nitric oxide relaxes the muscles that regulate blood vessels. Expanding in diameter, the vessels pass a larger volume of blood to the muscle tissues. Blood is a carrier of oxygen and nutrients (glucose, fat, and amino acids). The more blood gets into the muscles, the more energy they can produce (i.e., you can increase the intensity and duration of training) and the better they recover after exercise (i.e., large muscle groups can be trained more often). In addition, the blood contains a lot of water. Passing through large vessels, it increases the volume of muscles (everyone knows the effect of "pumping" after training). As a result of pumping, the membranes of muscle cells stretch, which signals the cells to grow. Finally, nitric oxide promotes lipolysis – the breakdown of fats and their use as a source of energy.
Dosage: Choose foods that contain the following ingredients: arginine, citrulline, GPLC (glycine propionyl-l-carnitine), or Pycnogenol. Take one serving of NO-booster 30-60 minutes before training.
3. CAFFEINE b2ap3_thumbnail_girls-supplements-energy.jpgb2ap3_thumbnail_girls-supplements-fat-burning.jpg (the most common stimulant in the world)
Action: it has Long been known that caffeine invigorates and improves concentration. But it has recently been found to also increase muscle strength and accelerate the rate of fat burning during exercise. The effectiveness of caffeine is significantly increased in combination with green tea extract. Caffeine stimulates the breakdown of fat. And green tea accelerates the metabolism, as a result of which fat gets into the bloodstream. The combination of these two elements ensures that the fats that are broken down by caffeine will be used by the body as a source of energy.
Dosage: Take 200-400 mg of caffeine two to three times a day; one of the receptions-30-60 minutes before training.
4. FISH OIL b2ap3_thumbnail_girls-supplements-fat-burning.jpgb2ap3_thumbnail_girls-supplements-health.jpg (Two essential omega-3 fatty acids: eicosapentaenoic (EPA) and docosahexanoic (DHA))
Action: what is fish oil for? In small quantities, it improves overall health, and in large quantities, it activates the genes responsible for breaking down fat.
Dosage: Take 2 g of fish oil three times a day: for Breakfast, lunch and dinner.
5. CASEIN PROTEIN b2ap3_thumbnail_girls-supplements-fat-burning.jpgb2ap3_thumbnail_girls-supplements-muscle-growth.jpg (One of two types of milk protein)
Action: Although casein and whey are derived from milk protein, the difference between them is huge. Casein is characterized by a long period of assimilation, i.e. it provides the supply of amino acids to the muscles for several hours. Casein is ideal for taking at certain times of the day, such as before bedtime, when the body will not receive food for at least 7-8 hours. For example, a study conducted under the patronage of the Vader Research group found that participants who took casein protein before bed had higher rates of muscle growth than participants who took casein in the morning. Another study found that participants who took a mixture of casein and serum after training, muscle mass grew faster than participants who took serum alone.
Dosage: Take 20 g of casein just before bedtime. You can also prepare post-workout cocktails based on 10 g of casein and 10 g of serum.
6. branched CHAIN amino acids (BCAA) b2ap3_thumbnail_girls-supplements-muscle-growth.jpgb2ap3_thumbnail_girls-supplements-energy.jpg (a Complex of three amino acids (isoleucine, leucine and valine) with a branched molecular structure)
Action: the special structure of BCAA provides them with unique properties that have a beneficial effect on the athlete's body. BCAAs can increase the duration of training-amino acids are a source of energy for muscle tissue, and also inhibit the development of muscle fatigue caused by physical activity. In addition, BCAAs are directly involved in the creation of new muscle tissue (both as a building material and as a structure-forming agent). In particular, leucine stimulates protein synthesis (the process of muscle growth). BCAAs also help increase growth hormone levels, reduce cortisol levels, and increase insulin levels – an anabolic hormone that is responsible for getting nutrients into muscle tissue after exercise.
Dosage: Take 5-10 g of BCAA as part of pre - and post-workout cocktails.
7. CREATINE b2ap3_thumbnail_girls-supplements-muscle-growth.jpgb2ap3_thumbnail_girls-supplements-energy.jpgb2ap3_thumbnail_girls-supplements-strenth.jpg (Nitrogen-containing carboxylic acid, which is found in muscle tissues)
Action: the Main function of creatine is to release a large amount of energy in the muscles in a short period of time (during training). Taking creatine in the form of sports supplements replenishes its reserves in the body, which leads to an increase in endurance and strength. In addition, creatine transports water to the muscle cells, so that they increase in size and divide (grow).
Dosage: Take 2-5 g of creatine (the dose depends on the form of reception) before and after training as part of pre - and post-training cocktails.
8. BETA-ALANINE b2ap3_thumbnail_girls-supplements-muscle-growth.jpgb2ap3_thumbnail_girls-supplements-strenth.jpg (Interchangeable amino acid)
Action: When beta-alanine meets another amino acid, histidine, an amazing thing happens – the formation of a compound called carnosine. Carnosine is believed to increase muscle volume, strength, and endurance, as well as promote fat burning. Since the amount of carnosine produced in the body directly depends on the intake of beta-alanine, the effectiveness of sports supplements containing the latter can not be exaggerated.
Dosage: Take 1-3 g of beta-alanine immediately before and after training.
9. CONJUGATED LINOLEIC ACID (CLA) b2ap3_thumbnail_girls-supplements-fat-burning.jpgb2ap3_thumbnail_girls-supplements-muscle-growth.jpgb2ap3_thumbnail_girls-supplements-health.jpg (Healthy fat-omega-6 fatty acid)
Action: Despite the fact that other omega-6 fatty acids are less useful for the body (primarily due to the fact that Americans consume them in too large quantities), this does not apply to CLA. A number of studies confirm that conjugated linoleic acid stimulates fat burning along with increasing muscle volume and strength. The main action of CLA is shown in the acceleration of metabolism in the body. In addition, this fatty acid helps to break down fat during sleep, which prevents the breakdown of muscle tissue.
Dosage: Take approximately 2 g of conjugated linoleic acid three times a day: for Breakfast, lunch and dinner.
10. CALCIUM b2ap3_thumbnail_girls-supplements-health.jpgb2ap3_thumbnail_girls-supplements-fat-burning.jpg (a Vital mineral)
Action: Everyone knows that the presence of calcium in the body depends on the health of bones. But did you know that calcium is also necessary for muscle contraction? If there is a lack of calcium, the muscles cannot function properly. In addition, scientists believe that this modest mineral contributes to weight loss. This is explained as follows: calcium reduces the rate of fat absorption in the intestine and suppresses the production of cortisol, a hormone that slows down the breakdown of fat cells.
Dosage: Take 500-600 mg of calcium twice a day.
11. VITAMIN D b2ap3_thumbnail_girls-supplements-health.jpgb2ap3_thumbnail_girls-supplements-strenth.jpg (sun Vitamin)
Action: the Results of a new study are already on the way; they once again confirm the beneficial effect of vitamin D on human health. Vitamin D increases muscle strength by acting on muscle fiber receptors and activating genes responsible for muscle strength and volume. In addition, vitamin D contributes to weight loss, especially when combined with calcium.
Dosage: Take approximately 2000 IU of vitamin D twice a day with calcium.
12. GREEN TEA EXTRACT b2ap3_thumbnail_girls-supplements-energy.jpgb2ap3_thumbnail_girls-supplements-fat-burning.jpg (Active ingredient of green tea, specifically epigallocatechin gallate polyphenol)
Action: EGCG blocks the enzyme that cleaves norepinephrine, a neurotransmitter / hormone that is a precursor to epinephrine and that accelerates metabolism and fat breakdown. EGCG supports high levels of norepinephrine in the body. It is also believed that green tea extract promotes muscle recovery after intense exercise, as well as normalizes the work of joints.
Dosage: Take approximately 500 mg of green tea extract in the form of EGCG three times a day before meals; one of the receptions is 30-60 minutes before training.
13. The COMPLEX of VITAMINS of GROUP B b2ap3_thumbnail_girls-supplements-energy.jpgb2ap3_thumbnail_girls-supplements-health.jpg (a Complex of essential vitamins)
Action: The action of the complex is to mobilize the body's forces. B vitamins contribute to the production of energy from incoming nutrients, as well as the transport of oxygen to the muscle tissues. Do you feel weak and tired? Most likely, the reason is a lack of b vitamins (a common phenomenon among people who actively give their best in training). Some b vitamins have additional properties: Riboflavin normalizes the digestive process and stimulates the use of protein obtained from food in the construction of muscle cells; folic acid is necessary for the normal development of the fetus in the womb, and also participates in the production of nitric oxide in the body.
Dosage: The B-100 complex contains 100 mg of the main b vitamins, including thiamine (B1), Riboflavin (B2), Niacin (B3), Pantothenic acid (B5) and pyridoxine (B6), as well as at least 100 mcg of cobalamin (B12), folic acid (B9) and Biotin (B7).
14. VITAMIN C b2ap3_thumbnail_girls-supplements-energy.jpgb2ap3_thumbnail_girls-supplements-health.jpg (a Vital vitamin)
Action: At the first symptoms of sore throat, we start taking vitamin C. And rightly so, because it strengthens the immune system. Vitamin C is a powerful antioxidant that is involved in the synthesis of hormones, amino acids and collagen, as well as, most importantly, neutralizes the free radicals that are formed under the influence of physical activity and other stress factors that breaks down nitric oxide. Protection from free radicals increases the level of nitric oxide in the body, which contributes to the development of muscular endurance, reduce fatigue and increase and muscle strength.
Dosage: Take 1000 mg twice a day with a meal.
15. MULTIVITAMIN COMPLEX b2ap3_thumbnail_girls-supplements-energy.jpgb2ap3_thumbnail_girls-supplements-health.jpgb2ap3_thumbnail_girls-supplements-fat-burning.jpgb2ap3_thumbnail_girls-supplements-strenth.jpg (Balanced complex of essential trace elements)
Action: A multi-vitamin / multi-mineral complex makes up for the lack of essential vitamins and trace elements in the body. Above, we talked about supplements containing calcium, as well as vitamins B, C and D. Their use does not cancel the need to take a standard multivitamin complex. It compensates for the lack of certain vitamins and minerals, which can be caused by an unbalanced or insufficient diet (read "diet"), as well as physical activity. The lack of these trace elements leads to a decline in strength and limits the rate of muscle growth, muscle gain and fat burning.
Dosage: Choose a multi-vitamin complex that contains a minimum daily dose of vitamins C, D, E, and essential b vitamins, as well as zinc, copper, and chromium. Take once a day with a meal (usually for Breakfast).
