Today we can say with great confidence that sports nutrition for weight loss for women is becoming increasingly popular. For many, the process of fat burning plays an extremely important role in life, because it’s no secret: extra pounds 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 for big bellies and saggy sides, but for a toned and sculpted body. It is known that it is clearly not possible to obtain such cherished forms only with the help of specialized diets. Therefore, a healthy lifestyle, fitness and bodybuilding for a huge number of representatives of the fair half of 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. It easily boasts a whole “bouquet” of incredibly useful properties: fat burning, stimulating mental work, protecting 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 the maximum improvement in your cutting performance 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 the destruction of 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 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 the breakdown of fat 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!
Sports nutrition for girls. Top 5 supplements.
Greetings gentlemen and especially ladies!
Having recently taken a look at the Nu3tionbar article pantheon, I realized that it lacks a woman’s hand, or rather women’s hands, or more precisely, articles on women’s topics. And from today we will correct the existing male patriarchy :) and we will start by considering a note called sports nutrition for girls.
So, ladies, take your seats, let's go through your personalities.
Sports nutrition for girls: what, why and why?
It just so happens that on the modern Internet, when it comes to changing your figure through training and the use of sports supplements, lovely ladies are not held in high esteem. And really look at how many resources on the Internet are dedicated to working with your body and how little information there is about women’s fitness equipment, exercises, training programs and sports nutrition products. Those. Most resources by default are geared towards the male part of the population. The question is: “What about a woman and not a person?”
What a man! and she also has the right to go to the left to educate herself and learn something new about the issues of her training, training programs, diets and sports nutrition. By the way, the author of these lines tries to cover the first questions on the pages of the educational resource “ABC of Bodybuilding”, but the second ones will be considered here and we will start with the article, sports nutrition for girls.
Note:
For better assimilation of the material, all further narration will be divided into subchapters.
I noticed that the same article is floating around the Internet regarding fitness products and supplements on literally all sites. In which it is proposed to include about 15 sports supplements in the diet of a fitness girl. I don’t know whether this is due to the fact that young ladies have become more solvent than men and you can sell them more, or whether it is due to the gullibility of women, their more pliable nature and the ability to sell anything.
In any case, I am not satisfied with this approach and attitude towards ladies and therefore I will try to approach this issue and the selection of sports nutrition objectively, from the point of view of female physiology, as well as the goals/objectives of young ladies.
So, let's look at the top 5 sports supplements for girls/women.
No. 1. Fat burners
Show me a girl who doesn't want to lose at least a little weight. As practice and statistics show, a woman’s main gym fitness goal is to lose excess weight. This does not have to be extreme weight loss from 70 to 50 kg; the tasks can be quite banal, for example, losing 1-5 kg by the holiday or beach season. Or fit into your favorite pre-maternity jeans, i.e. lose a few centimeters in your waist/legs.
In terms of gender, women have less muscle mass and store more fat (more difficult to get rid of) in their bodies. And therefore, fat burners are first on the list. They contain a wide range of ingredients that help effectively get rid of extra pounds. The main ones include:
- green tea extract;
- guarana extract;
- caffeine;
- yohimbe;
- L-carnitine.
- various herbs.
As for sports products, the top 3 fat burners for girls look like this:
No. 2. Proteins
3-4 out of 10 ladies come to the gym to pump themselves up, i.e. gain muscle mass. They don’t need to lose weight, they just want to look “tasty” and full, so that, for example, a dress fits their curves, their arms don’t dangle like jelly in the triceps area, their buttocks fill out their jeans.
To solve such problems, a plastic building material is needed, in the form of a protein with high biological value (BV). The highest quality type of protein is whey protein. It contains the necessary set of amino acids (ready-made building blocks) in a conveniently soluble and digestible powder form.
It is believed that the best forms of protein for absorption by the body are ultra-purified - isolate, hydrolyzate, and these are the ones that should be taken after training. However, as recent scientific studies show, there is no particular difference in the rate of absorption (and the effect on the nitrogen balance) between these types of protein, the difference is only in the degree of increase in insulin in the blood and the price - isolate/hydrolysate is much more expensive than concentrates. Therefore, the most optimal everyday form of protein for women (without much impact on the budget) is concentrate/isolate or mixtures of these types of proteins, multicomponent proteins.
Also, a type of protein such as casein is perfect for girls - a protein that releases amino acids into the bloodstream for a long time (3-5 hours) and supports/nourishes muscles for a longer time (compared to whey). Ladies are often busy with household chores, shopping, cooking, and therefore they (you) need such a “long-lasting” protein, both during the day and before bed.
So, the top 3 proteins for girls are as follows:
No. 3. Multivitamins
An active woman needs additional vitamins and minerals. This is due primarily to the fact that it gives a lot of “vital juices” to the child during the period of gestation, as well as after pregnancy during feeding. In addition, various “women’s surprises” (I won’t list which ones, ladies already know), unfamiliar to men, also deplete the female body and require additional refueling from the outside with micro/macro nutrients.
Therefore, it is extremely important for women to supplement their diet with a complex of vitamins and minerals, and while for men these can be pharmacy complexes, women need increased concentrations of multivitamins, and therefore specialized VMC complexes.
The top 3 multivitamins for women look like this:
- Daily Complete Formula.
No. 4. Preparations for joints and ligaments
Iron training, which is the best and fastest way to change the composition of your body (not fitness and group classes), involves working with free weights. Therefore, sooner or later, a fragile girl or “lady in favor” will have to pick up a barbell or dumbbells if she wants to see a different reflection in the mirror.
However, due to the fact that women’s tendons/ligaments and joints are more fragile and are not designed to work under load for any length of time, they (you) need to include special support products called joint and ligament preparations in their nutritional diet. It will allow you to avoid scary crunches, protect your joints from injury and allow you to think about exercise, and not about the fact that “everything is crunchy, sore and aching.”
Preparations containing glucosamine and chondroitin will protect your joints from overload and help strengthen tendons, cartilage and lubricate joints with synovial fluid.
The top 3 women's products for joints and ligaments are as follows:
No. 5. Pre-workout complex
An extremely necessary and useful item in the “additional” diet of any fitness girl. Often, having toiled at the stove all day and given all your energy to the child, at the end of the day you no longer want to do anything at all - let alone go to the gym, just crawl to the pillow :). Therefore, you need a short rest before the gym and energy to recharge yourself. An amazing fact, but it has been proven that 35-40 minutes of daytime sleep is enough for a person to “open a second wind” and some of the spent energy resources.
In light of what has been said, before training, it is enough to lightly drink and take a pre-workout complex and the person will be in good shape again for some time. These products are designed to boost your low energy levels, increase oxygen delivery to your muscle tissue and brain, and generally get you focused and ready for your workout.
That's all, happy shopping ladies!
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Professional sports nutrition supplements are used mainly to reduce the percentage of subcutaneous fat or to gain muscle mass as quickly as possible. Women avoid such means, considering them unnecessary. In fact, for stable and long-term results, it is worth including some fat burning supplements in your daily diet, because giving up unhealthy foods and reducing calories is not the key to quality weight loss.
Separately, for women, sports stores offer only vitamin and mineral complexes, and supplements such as protein or BCAA are the same for everyone. Even vitamin-mineral complexes have minimal differences in their composition and concentration of certain substances. For example, the daily dose of iron for women is twice as high as for men.
When choosing sports nutrition for burning fat for use during training, girls should only look at the quality. The needs of the male and female bodies are identical, and there is no need to select anything special for the weaker sex. The only difference will be in the amount women will consume protein or, for example, BCAA.
Why are supplements needed?
Sports nutrition for weight loss is not a necessity and you can do without it. True, then you will need to put in more effort and think through your diet and training program more carefully so as not to miss anything. With special mono preparations, you can facilitate the process of fat burning and maintain your health.
It is advisable to include nutritional supplements in your diet because:
- As soon as the caloric content of the diet is reduced, the supply of useful substances to the body - vitamins and minerals - is also reduced. Lack of vitamins leads to anemia, dry skin, brittle hair, depression and more serious health problems. In the long term, diseases may appear that will no longer be curable.
- When you are in a calorie deficit, it is very difficult to get the right amount of protein. Protein is the building material for muscles, hair and nails. If there is a lack of protein, training will be ineffective, and the body will not become fit and beautiful. In addition, hair will begin to fall out and nails will break.
- With a lack of calories, it is very difficult to train intensively, which is very important to maintain the fat burning process in the body. For weight loss, high-tempo endurance training is effective. Without special supplements, it will be difficult to find the strength for another run or a new approach with a barbell.
It is important to know that simply consuming a large amount of sports nutrition supplements for weight loss for girls will not lead to results faster. You need to approach the use of sports nutrition wisely and include it in your diet only when necessary.
Myths about sports supplements
Despite the fact that sports fat burners for women are very popular and can be easily purchased in any specialized store, there are still many myths surrounding them. Girls refuse to take protein shakes or amino acids, as they consider them very harmful.
The main myths are as follows:
- This is chemistry. Many people confuse steroids and regular protein, putting them on the same level. Quality products from sports stores are no more chemical than dairy products. Natural ingredients are used for its production. Of course, you can find mixtures with a poor composition, but there will be no more chemistry there than in a chocolate bar from the supermarket.
- Only for men. Women believe that they should not use sports nutrition, because it will make them pump up and look like bodybuilders. Unfortunately for many gym goers, nutritional supplements do not provide this effect. Even men with good genetics find it difficult to achieve significant muscle gain and great physical shape. Women should not be afraid of sports nutrition. Moreover, muscles do not grow from taking supplements, but from doing physical activity.
- Sports drugs are a waste of money. As stated above, you can actually do without them, but they are not useless. With the right approach, you can benefit from protein shakes, BCAA or vitamins in the form of good health, the absence of a constant state of hunger with a lack of calories, healthy skin, nails, hair and the functioning of the whole body. It will only be a waste of money if you thoughtlessly pick up cans from the store and wait for the result without additional effort for your transformation and continue to eat incorrectly.
- Only for professional athletes. Yes, some offers on the market are really useless, especially if the woman does not exercise at all. It is important to immediately understand what and why you are taking. You need to start from the goals and needs of the body during physical activity, without which it is difficult to start lipolysis (the metabolic process of breaking down fats into their constituent fatty acids to use them as an energy source).
Types of additives
The most difficult thing is to choose effective and high-quality sports nutrition for girls for weight loss, which will help you achieve the desired result as quickly as possible. You shouldn’t buy all the jars that are on the shelves in stores. You should make your choice responsibly and determine a list of what you really need:
- Protein. It is worth buying first of all when losing weight, if you are not sure that you are getting the full daily protein requirement. With its help, you can easily reach your daily requirement without exceeding the caloric content of your diet. You shouldn’t skimp on protein, as quality plays a huge role here.
- BCAAs. This complex contains three amino acids - leucine, valine and isoleucine, which are largely necessary for muscle building. In a calorie deficit, these are the amino acids that are missing first.
- L-carnitine. For many, it is associated with fat burners. Its principle of operation is somewhat different - L-carnitine delivers fat to the muscles, from where it is processed and burned during training. It is useless to take it without physical activity.
- Vitamin and mineral complexes. When you exercise and have a calorie deficit, your body's need for certain nutrients increases. To prevent a woman losing weight from having health problems, she needs to take additional vitamins. It is better to choose supplements from specialized stores rather than from pharmacies. It is also worth including fish oil or flaxseed oil in your diet to fully cover the need for Omega-3.
Please note that dietary supplements are not a complete replacement for regular food. A safe method of losing weight involves the presence of natural products in the diet for a balanced diet. Vitamins and protein only help, but they are not the main source of nutrients.
Protein Selection
Of all the sports supplements, protein is the most difficult to choose, since there are many brands and types. If everything is clear to companies and it is worth giving preference to trusted companies whose product has a good composition, then it is not easy to understand the types. For those losing weight, it is best to give preference to:
- Isolate. It is quickly absorbed and contains nothing but proteins. It should be taken before and after training. At other times it is not very effective.
- Whey Protein. This option is also good for those who want to lose weight. The composition contains not only proteins, but also lactose. You can take it not only before or after training, but also before bed instead of a second dinner. This will reduce the calorie content of food in the evening and provide nutrition to the muscles at night.
- Egg white. This species has a very high degree of digestibility, excellent composition and effectiveness. In addition, it is suitable for people who are lactose intolerant. The only drawback is the rather high price.
- Soy protein. In terms of its biological value, it is inferior to all its brothers mentioned above. This product has a low price and is suitable for vegans and fasting people. For weight loss, it is no worse than others.
The only protein that is contraindicated for weight loss is casein. It is taken before bed to provide the body with additional amino acids at night to repair damaged cells and gain muscle mass. Casein takes a long time to digest, which is a huge advantage when gaining weight.
How to Take Weight Loss Supplements
Vitamin and mineral complexes are taken in courses with breaks. Usually one course lasts two months, and then there is a break for 3-4 months. You should not take vitamins all year round, as this can negatively affect your health. There is nothing good in an excess of even useful substances or in the fact that the body simply stops independently synthesizing the necessary vitamins. This rule does not apply to Omega-3. Fish oil and flaxseed oil can be taken constantly, alternating them with each other - two months of one, and then two months of the other.
BCAA should be taken by those whose workouts are very intense and last more than one hour. In this case, it is better to take BCAA before starting a workout; you can also drink it on time and immediately after completing your workout. On rest days, you can completely refuse it or take it immediately after waking up. By the way, if a woman does not exercise and only loses weight on a calorie deficit, then there is no need to add BCAA to her diet.
With protein, things are more complicated and there are many nuances when taking it:
- Before you start drinking cocktails, you need to calculate your calorie and protein intake. At least half of the protein intake should be obtained from food, and the rest from sports supplements. There is no need to worry about having too much protein. Recent studies have shown that even 3-4 grams of protein per kilogram of weight for an exercising person does not cause any harm. But the lack of proteins negatively affects the health and quality of the body.
- The powder can be diluted in milk or water. For those losing weight, it is better to choose the second option to reduce the number of calories consumed. If the cocktail fits into the daily norm, then you can use milk. It is better to choose a low-fat product, especially if you drink protein before or after a workout. The fact is that fats slow down the rate of protein absorption.
- You should not replace breakfast, lunch or dinner with a cocktail. This drink is ideal for snacks or a second dinner.
It is important to remember that protein contains calories. There are approximately 150 of them per serving, which means that those who want to lose excess weight should not drink it in large quantities. Be sure to calculate your calorie intake for weight loss and do not exceed it.
L-carnitine is taken before intense cardio training. There is no point in taking it on rest days, since it is only effective during physical activity.
In order to lose weight and maintain the weight you like for a long time, you need to lose weight at an optimal speed - no more than 4 kilograms per month. To do this, it will be enough to stick to a small calorie deficit and choose only the right foods.
If a woman wants to not only lose weight, but improve the quality of her body, then she will also need to exercise 3-5 times a week. Cardio training is suitable for muscle tone, and strength training with weights is suitable for building a muscle corset.
In the first case, you can easily do without nutritional supplements, since, most likely, the body will not need anything. When playing sports, it is almost impossible to do without protein and vitamins.
If you choose your supplements wisely, don’t skimp and don’t grab the first jars you come across on store shelves, you can not only lose weight, but also improve your health. If you can’t find the right products on your own, then you should contact a knowledgeable trainer in the gym.
In their quest to achieve perfection, women go to great lengths - special diets, physical activity, the use of medications 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, a thin waist, a flat tummy, firm breasts - this is the goal of any woman, and it is quite achievable with desire and proper sports nutrition. Regular shaping can make a woman’s figure slimmer and more sculpted, and remove cellulite by working out the “necessary” muscle group. 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 sports and only as a supplement to the 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 the 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 activity in women contributes to:
- 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, 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 a 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 products.
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 losing excess weight. 
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 a woman’s appearance, her well-being during fitness and after training, sports nutrition offers a number of other products 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-donating drugs – for better recovery after sports training and long-term enhancement of performance, helps build beautiful muscle mass, break down and eliminate 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.
In this article, I will tell you whether girls need sports nutrition at the stage of gaining weight / losing weight.
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 “build up”, develop huge muscles, 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 the workout, improves strength performance, and the speed of muscle recovery. It can be used if desired, but I don’t know, I never used it for 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 only if you are cutting (losing weight, burning fat), 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 (in which I would definitely recommend drying, this will help save your muscle tissue from destruction, because the main goal of drying , burn maximum fat with minimum 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. On its own, without the BASIS-BASICS (regular 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 don’t use it myself, 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.