Physical exercise with diet is the most effective method of getting rid of accumulated fat, which, unfortunately, does not always allow you to achieve the desired result. Often, athletes, in addition to training and diet, also need to take supplements specially designed for drying the body. They allow you to burn excess fat much faster. And if you correctly combine intensive training with such sports nutrition, you can ensure that more muscles are preserved.
Increasing lean muscle mass against the backdrop of the fat burning process requires proper nutrition, doing a lot of exercise, and taking special sports supplements that allow you to lose fat but maintain muscle mass. Too intense training can completely deplete the reserves of vitamins, nutrients and other compounds and substances important for the body and the drying process. A balanced and well-designed diet cannot completely cover the resulting deficit, since it involves a serious reduction in food. Special supplements are designed to compensate for the lack of vitamins and other substances.
In order for drying to bring maximum effect, you should clearly know which sports nutrition is considered the best. It is also necessary to take into account the fact that taking fat burners, which do not help in losing weight due to fat deposits, is not necessary and is not always safe. Therefore, the choice of additives must be approached with the utmost care.
What sports nutrition should I take while cutting?
Ten best sports supplements for cutting
These are not just safe, but also the most effective additives during the drying period. They accelerate the process of losing kilograms by burning fat, not mass, and help the athlete maintain his own health, which is especially important during periods of intense training while reducing calorie intake.
Multivitamins
Heavy loads during training and the desire to maintain muscle mass exhaust the body. It loses essential nutrients, which negatively affects health and overall well-being, which makes multivitamin and mineral complexes a must-have element of sports nutrition during cutting.
The introduction of multivitamins into the diet menu allows you to maintain the level of vital nutrients and elements required for both good health and effective training. It is recommended to take the complexes in the morning after or during breakfast.
Whey Protein
Increasing muscle mass is impossible without protein, which stimulates muscle growth. It is not always possible to replenish the reserves of this substance from food before or after exercise. However, with whey protein on hand, getting the required amount of protein is no longer a problem.
This whey-derived sports supplement contains all nine essential amino acids. Protein is important not only for muscle gain, but also for recovery after hard training. Consuming it throughout the day increases your metabolic rate and energy levels. This becomes the main reason for the loss of calories, along with which fat deposits also disappear.
A feature of milk protein is its rapid digestibility. Taking whey allows you to obtain amino acids in a short period of time, which stimulate muscles to actively grow. This is not the only effect of protein. An athlete who takes milk protein has a significant increase in performance.
The optimal daily intake of protein, according to the recommendations of nutritionists and experienced athletes, is about 2 g per kilogram of body weight. It is recommended to take the whey in the morning, before and after exercise, between individual meals, and also at night, if the athlete feels such a need. Take no more than one scoop of whey per serving of protein shake.
Don't limit yourself to just a protein supplement. Other sources of protein must be present in the daily diet.
Glutamine
It is an amino acid that stimulates the synthesis of growth hormone, reduces pain, and prevents catabolic processes.
It controls glycogen concentration, which allows for increased muscle growth efficiency. This amino acid has the ability to slow down the processes that lead to the destruction of muscle tissue during intense training, as well as increase strength and endurance. Taking a glutamine supplement during the drying period allows you to preserve muscle and burn much more fat. Numerous studies have confirmed the positive effect of including this amino acid in the diet. It helps strengthen the immune system, which is seriously challenged by both limited nutrition and intense physical activity.
Glutamine should definitely become part of a cutting athlete’s diet. It will support health, participate in muscle recovery, and increase plasma growth hormone. Thanks to its intake, fatigue does not occur after training. You can take a glutamine supplement twice or thrice a day, 5 g.
Creatine
In the human body, it is present in skeletal muscles and is a substance that stimulates the replenishment of energy reserves. Thanks to creatine, during high-intensity training, the production of growth hormone is stimulated, muscle efficiency increases, and the quality of recovery processes after exercise improves. This leads to significant progress in muscle growth. It is recommended to take creatine 2-5 g per day during the drying period.
Conjugated Linoleic Acid or CLA
It is a valuable source of beneficial fatty acids such as Omega-3. It has been experimentally proven that it is not only a good fat burner, but also helps preserve muscle tissue.
To get the maximum benefit from consuming CLA, you can take a daily dosage of 2-4 g, which is recommended to be taken two or three times. It is best to purchase this type of acid in the form of gel capsules, which are as convenient to use as possible.
BCAA - branched chain amino acids
They are sports complexes of isoleucine, valine, leucine, which are amino acids that play an important role in activating the processes of protein synthesis and metabolism. These supplements, taken before and after workouts, accelerate fat burning, relieve fatigue, improve recovery, and reduce muscle damage and pain.
BCAAs provide the body with energy for a full workout and replenish nutrients lost during intense training. The optimal daily intake is 5-10 g. The complexes are taken in the intervals between main meals, as well as before and after training. When choosing a complex, you should take into account that different BCAA's have different amino acid ratios.
Green tea extract
It is a source of powerful antioxidants such as catechins, which lead to a reduction in cholesterol levels and the risk of cancer. They play an important role in maintaining normal bowel function. Along with these positive properties, it promotes weight loss, being one of the most effective fat burners.
The caffeine present in its composition increases the metabolic rate, which is especially valuable during the drying period. The main thing when choosing a product is to pay attention to how much catechin it contains. The concentration of epigallocatechin gallate in most produced extracts is about 50%. It also contains substances that suppress appetite.
Caffeine and some other components that make up the extract are strong diuretics, and therefore require sufficient water intake when taking this product. You can take 1 pill daily before and after meals, but not on an empty stomach. To get the maximum benefit from the extract, you can include supplements or food containing quercetin and fish oil in sports nutrition during drying.
Fish fat
Rich in Omega-3 fatty acids, which reduce the concentration of LDL (bad cholesterol) and have a positive effect on mental function. This product resists inflammatory processes and uses fat accumulations as a source of energy during the period of drying the body.
Strength training often leads to inflammation, which necessitates the inclusion of fish oil in sports nutrition. You should choose exactly the product that contains EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) in a 2:1 ratio. Fish oil with this composition is most effective. In order to lose weight, you need to consume 3-4 grams of the product daily, dividing this norm into 2 or 3 doses. It is best to combine the use of fish oil and meals.
Nitric oxide donors
Thanks to nitric oxide (NO), the production of your own growth hormone is stimulated, strength indicators increase, and blood circulation is stimulated. Its combined use with BCAA and glutamine makes it possible to carry out intense training. A similar effect was established during an experiment that lasted only three months.
Donors take it on an empty stomach. The dosage depends on body weight. People whose weight exceeds 100 kg should take double the norm, that is, two scoops, and the rest - one. The total duration of the course of taking NO is a month, and after the second week the initial dosage is doubled.
Joint Strengthening Supplements
The heavy weight that athletes lift can lead to joint pain. Both fish oil and specially designed supplements can reduce this negative manifestation. Therefore, sports nutrition should include chondroitin, methylsulfonylmethane, glucosamine, and other substances that strengthen joints.
Protein for gaining muscle mass
For athletes looking to build muscle, it is important to get plenty of protein. For an adult man, this norm is 2-3 grams of pure protein per 1 kilogram of weight, for women – 2-2.5 grams. It is quite difficult to get the required amount of protein from food, so protein shakes come to the rescue.
Also, to increase muscle mass, a sufficient amount of slow carbohydrates is required, which will not provoke the release of insulin into the blood, but will at the same time maintain the required level of energy. Thanks to the excess protein that is formed when taking protein mixtures, the muscles begin to increase in volume.
MASS GAINER is a complex supplement based on a complex disaccharide and whey protein concentrate. This cocktail will help quickly build muscle mass for both men and women. Experienced athletes recommend drinking a gainer immediately after training to close the protein-carbohydrate window. A few hours before training, you can also drink a gainer to provide your muscles with the necessary amino acids.
MICCELAR CASEIN is a cocktail with slow-acting proteins that is one of the best for building muscle mass. Casein breaks down slowly and is absorbed in the body for quite a long time, so it is better to take it at night. A portion of a protein shake can be added to dinner or an evening snack. This way the muscles will be nourished all night long.
Sports nutrition during the drying period
Each of the supplements listed above has been scientifically proven to be safe and highly effective fat burners. They are a supplement, not a replacement, for dietary nutrition. The diet during the drying period requires no less close attention and involves cutting carbohydrates in half.
You cannot completely give up carbohydrate foods. This will lead to increased production of ketone bodies, which release energy from fat deposits. Consequently, if carbohydrates do not enter the body along with food, the athlete will experience a loss of strength against the background of a source of replenishment of energy reserves.
It is best to get carbohydrates during the drying period from vegetables. Along with them, the diet should include lean protein and fat. The sources of the first are chicken eggs and breasts, whitefish, salmon, tuna and turkey, and the second are nuts, olive oil, and nuts.
What sports supplements should not be used when cutting?
Gainers. Have you heard of these? This is a protein-carbohydrate mixture. But you and I must cut down on carbohydrate intake, so it is strictly forbidden to use gainers when building muscles.
Yes, they are high-carbohydrate and high-protein, but there are still a lot of carbohydrates, despite the large amount of protein. Therefore, taking a gainer while cutting, no matter what it is, will be a grave mistake.
So, let me remind you for variety that during drying you should work with light weights and do a large number of approaches (5 - 7) and repetitions (15 - 25) in each exercise. A signal that you are working correctly should be a burning sensation in your muscles.
Avoiding sodium and sugar
The diet during periods of drying involves reducing sugars to a minimum. When purchasing this or that product, you must carefully study the composition. The permissible sugar content limit is no more than 5 g per serving.
Sodium intake must be reduced to 2000 mg or less per day. Its high concentrations lead to fluid retention, which provokes a decrease in the rate of fat burning. Sodium in large quantities can increase blood pressure.
The best exercises for drying the body
Sample exercises for girls during drying:
- Warm up 3 minutes;
- Seated dumbbell flyes – 12 repetitions 4 sets;
- Lunges 12 reps on each leg 5 sets;
- Reverse push-ups 10 reps 4 sets;
- Squats with a barbell 12 times 4 sets;
- Plank 1 minute.
Example of circular exercises for girls:
- Push-ups 15 reps;
- Press 25 reps;
- Bent-over dumbbell rows 15 reps;
- Squats 20 times;
- Jumping rope for 30 seconds.
This is one circle. We perform 4 circles. Rest between circles for 2 minutes.
Example of high intensity interval training:
- Burpee - perform the exercise for 20 seconds - this is one approach. We do 8 approaches. Rest between sets for 10 seconds.
- Climber - according to the same scheme, perform the exercise for 20 seconds, rest for 10 seconds, repeat 8 times.
- Squats – work for 20 seconds, rest for 10 seconds, 8 approaches.
Cardio training
To burn a large number of calories, cardio is performed for 45 (no more) minutes at a constant heart rate of 120 beats per minute. After this time, your body switches to catabolism - burning muscle for energy, instead of storing fat or food. Those women who run on exercise machines day after day literally burn their muscles, remaining with the same figure that does not suit them. And the loss of muscle mass leads to a slowdown in metabolism, as muscles take up most of the energy. They literally work against their own goals.
Do cardio classes 2 times a week. They can be alternated with high-intensity interval training. For every 3 strength training sessions, there are 2 aerobic workouts. You can exercise on the elliptical trainer, treadmill, or run in the park.
A set of exercises in the gym
Monday:
- Squats with a barbell in the Smith machine - 20 repetitions and 5 approaches;
- Deadlift – 20X5;
- Lunges – 10 on each leg, 5 approaches;
- Leg press in the simulator 20X5;
- Hanging leg raises 20X5.
Tuesday:
- Cardio 45 minus heart rate at 110-120 beats.
Wednesday:
- Upper block thrust 20X4;
- Lower block thrust – 20Х4;
- Barbell press – 20X4;
- Raises with dumbbells – 20X4;
- French press – 20X4.
Thursday:
- Cardio 45 minutes.
Friday:
High-intensity interval training, working out lagging muscle groups and abdominal exercises:
- We perform jumping lunges for 30 seconds, rest for 30 seconds;
- We perform the jumping jack exercise for 30 seconds, rest for 30 seconds;
- We perform deep squats for 30 seconds, rest for 30 seconds;
- 30 sec – burpee, 30 sec – rest;
- 30 seconds – plank, the same amount – rest;
- rock climber exercise 30 sec work, rest;
- sumo squats with leg raises – 30 sec work, 30 sec rest;
- classic push-ups or from the knees, we work intensively for 30 seconds, rest for 30 seconds;
- scissors 30 seconds, rest for the same amount;
- walking plank 30 sec.
In 10 minutes you will burn fat and pump up the muscles of your whole body. The exercises are performed intensely, you will sweat and become out of breath. It won't be easy, but the effect of the workout is wonderful, you will burn fat within two hours after finishing it. You will use only your body weight in the exercises.
Saturday Sunday:
- Rest.
General recommendations for nutrition during the drying period
It is quite difficult, but possible, to get rid of fat deposits and build muscle at the same time. The main thing is to adhere to a proper low-carbohydrate diet, supplementing your diet with sports supplements, since without these two factors, progress will be minimal. If sports nutrition and cutting supplements are chosen correctly, the result will exceed all expectations. The body responds much better to intense training when following a diet and taking supplements. You can eat at intervals of more than two hours, but in a systematic manner. Sports nutrition designed for the drying period will help you cope with the latter.
You can only gain muscle mass when you consume calories. Incoming protein from food and supplements should be sufficient to cover the daily requirement of 2 to 4 g per kilogram of body weight. You should always keep snacks rich in this macronutrient on hand. Protein shakes play a significant role. Drinking this drink in the morning and before bed helps prevent catabolic processes that lead to muscles losing their volume, density, strength and clear outlines. Supplements for drying the body allow you to preserve and build muscles, eliminate excess fat, and replenish energy reserves. They are proven by research to be highly effective for all athletes. There are exceptions when the body reacts slightly differently.
To find the best supplement, you should try different brands and combinations. The main thing is to adhere to the recommended dosage and fully follow the instructions from the manufacturer of a particular product.
Igor March 8, 2017
What protein is considered the best for weight loss?
The answer to this question is the results of research. In 2000, scientists conducted an experiment in which 38 participants were divided into three groups. The first adhered to an exceptionally strict sports diet, the second not only followed a dietary menu, was active in physical activity, but also consumed casein protein, and the third did everything similar to the second, but took whey protein. The protein dosage was given at the recommended levels, that is, 1.5 grams per kilogram of body weight.
All participants in the three groups lost approximately 2.5 kilograms. And if the total weight lost was almost the same, the percentage of fat loss, on the contrary, was different. In the first group it was 2, in the second - 8, and in the third - 5 percent. In addition, athletes taking casein gained 4 kilograms of pure muscle mass, and “experimental subjects” using whey gained about 2 kilograms. Consequently, protein during the drying period not only has a positive effect on the process of burning fat, but also, subject to regular training, promotes the growth of muscle mass.
The effects of soy protein were studied in 2006. The results showed that this type of protein, which was compared with whey, was not as effective. This is due to the fact that it is not high in amino acids. Thus, it was experimentally possible to determine that the best proteins for weight loss are casein and whey. Experienced athletes recommend taking casein to suppress appetite or at night, as it effectively eliminates the feeling of hunger, and the whey complex helps preserve muscle mass.
Consuming casein protein before bed provides amino acid nutrition to your muscles throughout the night. This has a positive effect on muscle growth and prevents catabolic processes.
Nutritionists do not advise using protein as the sole source of protein during a diet. Its component of the total protein intake per day should be no more than 50%. The remaining amount of the substance is consumed together with food of animal origin.
