Sports nutrition for women helps to burn fat and set a dry muscle mass. The ideal figure can create only the right, heavy training regime, which ensures the production of a large amount of endorphins in the body. All calculations show that 80% of success depends on a balanced eating plan. However, these calculations do not take into account the strength of sports supplements. Include in your sports nutrition these fifteen important elements that are able to launch an accelerated set of dry muscle mass, accelerate the breakdown of body fat and improve overall health.
Here is a list of the top fifteen sports supplements that you need to include in your sports nutrition
What is this: One of two kinds of milk protein.
The main advantage of whey is its digestibility. It begins to break down immediately after ingestion, transporting amino acids into muscle tissue. And this is a plus, because at certain times of the day (early in the morning, before training, after training), protein from ordinary foods (eggs, chicken breasts, lean beef, fish) is digested for too long, which reduces its effectiveness.
However, in the serum there is not only protein. It contains peptides (amino acid residues), which are believed to improve the flow of blood to the muscles (and this is especially important before training). Muscles receive more oxygen, nutrients and hormones at the very moment when it becomes necessary.
Take 20 grams 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 in between meals.
What it is: Substances that increase the level of nitric oxide in the bloodstream.
Nitric oxide relaxes the muscles that regulate the blood vessels. Expanding in diameter, the vessels let a larger volume of blood to the muscle tissues. Blood is a carrier of oxygen and nutrients (glucose, fats and amino acids). The more blood enters the muscles, the more energy they can produce (that is, you can increase the intensity and duration of training) and the better they are restored after the load (ie, larger muscle groups can be trained more often).
In addition, the blood contains a lot of water. Passing through large vessels, it increases the amount of muscles (everyone knows the effect of “pumping” after training). As a result of pumping, the membranes of muscle cells are stretched, which signals to the cells about the need for growth. Finally,
Choose foods that contain the following ingredients: arginine, citrulline, GPLC (glycine propionyl-L-carnitine) or pycnogenol. Take one serving of NO-booster for 30-60 minutes before training.
We also recommend: Static exercises for weight loss.
What is this: The most common stimulant in the world.
It has long been known that caffeine invigorates and improves concentration. But recently it was found that it also helps to increase muscle strength and accelerate the rate of fat burning during exercise. The effectiveness of caffeine significantly increases in combination with the extract of green tea. Caffeine stimulates the breakdown of fats. And green tea speeds up the metabolism, resulting in fat entering the bloodstream. The combination of these two elements ensures that caffeinated fats are used by the body as an energy source.
Take 200-400 mg. caffeine two to three times a day; one of the techniques – 30-60 minutes before training.
What is it: Two essential fatty acids Omega-3: eicosapentaenoic (EPA) and docosahexane (DHA).
Why do we need fish oil? In small amounts, it improves overall health, and in large quantities it activates the genes responsible for the breakdown of fats.
Take 2 g. Fish oil three times a day: for breakfast, lunch and dinner.
What is this: One of two kinds of milk protein.
Although casein and whey are obtained from milk protein, the difference between them is enormous. 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 a certain time of the day, for example, before going to bed, when the body will not receive food for at least 7-8 hours.
Thus, during the study, under the patronage of the Vader Research Group, it was found that participants taking casein protein at bedtime had higher rates of muscle mass gain than participants who took casein in the morning. Another study showed that participants who took a mixture of casein and whey after training, muscle mass grew faster than those who took serum alone.
Take 20 g of casein immediately before bedtime. You can also prepare post-training cocktails based on 10 g of casein and 10 g of serum.
Amino acids with branched chains (BCAA)
What is this: A complex of three amino acids (isoleucine, leucine and valine), having a branched molecular structure.
The special structure of BCAA provides them with unique properties that have a beneficial effect on the athlete’s body. BCAA can increase the duration of training – amino acids serve as a source of energy for muscle tissue, and also inhibit the development of muscle fatigue caused by physical stress. In addition, BCAA directly participate 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). BCAA also contribute to increasing levels of growth hormone, lowering cortisol levels and increasing insulin levels – an anabolic hormone that is responsible for supplying nutrients to muscle tissue after training.
Take 5-10 g. BCAA in the composition of pre- and post-training cocktails.
What is this: Nitrogen-containing carboxylic acid, which is found in muscle tissues.
The main function of creatine is to release a large amount of energy in the muscles in a short period of time (during training). The intake of creatine in the form of sports supplements replenishes its stores in the body, which leads to increased endurance and strength. In addition, creatine transports water to muscle cells, so that they grow in size and divide (grow).
Take 2-5 g. Of creatine (the dose depends on the form of intake) before and after training as part of pre- and post-training cocktails.
What is this: A replaceable amino acid.
When beta-alanine meets another amino acid, histidine, an amazing thing happens – the formation of a compound called carnosine. It is believed that carnosine increases muscle volume, strength and endurance, and also promotes fat burning. Since the amount of carnosine produced in the body directly depends on the intake of beta-alanine, the effectiveness of sports supplements with the content of the latter can not be exaggerated.
Take 1-3 g of beta-alanine immediately before and after training.
Conjugated linoleic acid
What is this: Healthy fat is Omega-6 fatty acid.
Despite the fact that other omega-6 fatty acids are less useful for the body (primarily because Americans consume them too much), this does not apply to the CLA. A number of studies confirm the fact that conjugated linoleic acid stimulates fat burning along with an increase in muscle volume and strength. The main action of CLA is manifested in the acceleration of metabolism in the body. In addition, this fatty acid promotes the splitting of fat during sleep, which prevents the decomposition of muscle tissue.
Take approximately 2 g. Of conjugated linoleic acid three times a day: for breakfast, lunch and dinner.