Cutting sports nutrition for men and girls: protein, BCAA, creatine and other sports nutrition

During the preparatory stage for competitions, which in sports slang is called “cutting,” athletes cannot do without adding sports nutrition to their diet. Since cutting is considered a very difficult stage, and not only physically, but also emotionally, it is simply necessary to take some sports supplements that give the desired effect, namely, the fastest possible creation of the desired shape and maintenance of the body during a strict diet, in which the athlete is limited in most food products.

Sports nutrition for drying the body for girls

To effectively dry the body, both men and women can add the following sports supplements to their diet:

1. Whey Protein Isolate - This type of protein is the lowest in calories and only 5 percent of the total product consists of other elements, such as carbohydrates, but the rest of these sports supplements are 95 percent protein.

Read more about protein isolate →

1. Full cycle amino acids and BCAAs - these elements can be called key factors in the growth of muscle fibers. At the drying stage, these supplements not only promote the growth of muscle mass, but also prevent muscles from destruction (catabolism). It is also believed that the constituent components of the supplement, namely valine, leucine and isoleucine, accelerate metabolic processes, which indirectly affects the reduction of adipose tissue.

Read more about BCAA →

1. Glutamine - sports supplements based on this amino acid are very relevant during the cutting phase, since glutamine helps maintain the immune system, actively prevents catabolic processes and is involved in the construction of protein molecules. By the way, an important effect is the removal of ammonia from body tissues, which can be formed as a result of increased protein consumption during drying.

Read more about glutamine →

1. Taurine is an amino acid that promotes the synthesis of many amino acids, relieves muscle tension, increases performance, reduces fatigue and helps improve training intensity.

Read more about taurine →

1. Tyrosine is an amino acid that improves the emotional state of an athlete, which significantly worsens during a low-carb diet. The amino acid improves mental clarity, other psychological factors, and also affects the synthesis of dopamine, which, in turn, improves mood and gives a feeling of well-being.

Read more about the amino acid tyrosine →

1. Histidine – like tyrosine, helps fight stress, depression and overtraining.

Read more about histidine →

1. Cysteine ​​is an amino acid that has a strengthening effect on the body, for example, it strengthens hair, nails and makes the skin elastic. Also an antioxidant.

More about cysteine ​​→

1. Some energy supplements ; they help improve not only tone and performance, but also mood. Such additives include caffeine and guarana. By the way, these products speed up metabolism, which also improves lipid metabolism.

It is important that sports products do not contain carbohydrates, such as sugar.

1. Fat burners - these products are complexes of elements whose action is aimed at burning fat by triggering the processes of lipolysis or thermogenesis.

Read more about fat burners →

1. L-carnitine – transports fat molecules into the mitochondria of body cells, which convert fat molecules into energy. We can say that fat burning occurs with double benefit.

Read more about carnitine →

1. Nutrient blockers are drugs that block the absorption of fat, carbohydrates, and even appetite in general. They usually contain substances such as caffeine, guarana extract, chromium, zinc, hoodie extract, white bean extract, garcinia cambogia extract and chitosan.

1. Food products containing a minimum amount of calories from sports nutrition manufacturers. Brands create a variety of products in the form of jams, pancakes, cookies and other types of prepared foods with minimal or zero calories.

1. Fatty acids and vitamin-mineral complexes - first of all, these types of sports supplements serve to support the body during a meager and strict sports diet, and also participate in metabolic processes and in the creation of protein molecules, strengthen the immune system and the entire body.

Read about sports vitamins here →

The best sports supplements for drying the body

These drugs effectively eliminate excess fat without affecting muscle mass. They also help the athlete maintain his health at the proper level during periods of reduced caloric intake and intense physical activity.

Whey Protein

Muscle growth directly depends on the amount of protein in a bodybuilder’s diet, since its consumption speeds up metabolism and increases energy levels in the body. It is important for an athlete that he receives at least 2 grams. protein per 1 kg body weight. At this rate, the usual diet is not able to satisfy this need, which leads to the need to prescribe a special sports supplement. Whey protein also increases the body's protective function, which plays an important role in heavy sports. Good immunity allows a person not to stop training due to frequent colds.

During the drying period during training, experts recommend taking the supplement according to the following scheme:

1. After 30 min. after waking up.
2. In 20-30 minutes. before starting physical exercise.
3. Half an hour after training.

Drink whey protein in the form of a cocktail, for the preparation of 1 serving you need 1 scoop. This dosage will help replenish the lack of protein in the body, increase the athlete’s performance and improve the growth of his muscles. It must be remembered that a person should receive 50% of the daily requirement of the substance from food.

Creatine

Among the main effects that this organic compound has, the following are important for bodybuilders:

• increased muscle mass and strength;
• giving the muscles relief;
• increased formation of anabolic hormones;
• breakdown and excretion of lactic acid;
• normalizes muscle condition after intense training;
• reducing the concentration of cholesterol and fatty acids in the body, which has a beneficial effect on the functioning of the cardiovascular system;
• protection of the nervous system during hypoxia;
• increasing the athlete's endurance.

In the first 6 days you need to take 5 grams. in 4 doses:

• upon waking in the morning;
• immediately before training;
• after classes;
• 2 hours before bedtime.

The following days – 2 gr. for 1 rub. after training.

For better absorption, you need to drink it with water with sugar, freshly squeezed fruit juice or a protein shake, and there should be at least 1 glass of liquid. Drink it for no more than 1 month, and then take a break for 3 weeks.

Important: studies have proven that taking this supplement by women has less effect compared to male athletes. This is due to the high content of testosterone in their body.

Glutamine

It is one of the most abundant amino acids in the body, which performs the following functions:

• increases the synthesis of anabolic hormones;
• reduces muscle pain;
• prevents the process of metabolic breakdown;
• stimulates an increase in muscle volume;
• restores muscle tissue after heavy physical exertion;
• controls the energy supply in the cells, increasing the athlete’s endurance;
• prevents fatigue after exercise;
• strengthens the immune system.

Daily dose is 5-8 g. accepted 2 rubles. according to the following scheme:

• days with physical activity - after exercise and before bedtime;
• day of rest - the first dose is carried out 30 minutes before. before lunch, and the second, as in the previous version.

It is not recommended to combine glutamine with gainer or whey protein; the minimum break after taking the first supplement should be at least 30 minutes.

Conjugated Linoleic Acid or CLA

This sports supplement is the main source of one of the fatty acids - Omega-3, which has the following positive properties:

• accelerates metabolism and converts fat cells into energy;
• activates muscle growth;
• lowers blood cholesterol;
• has an anti-catabolic effect;
• supports the immune system;
• neutralizes toxins and allergens;
• ensures rapid tissue recovery after training.

The daily dose of acid is 3 g. Bodybuilders usually choose the drug in the form of capsules, which need to be taken one 3 times a day. in a day.

Important: studies have shown that taking the drug in excess of the specified dosage will not have a positive effect.

BCAA – branched chain amino acids

The composition of the supplement is represented by 3 amino acids in a concentration of 2:1:1, respectively:

1. Leucine.
2. Isoleucine.
3. Valin.

These components perform the following functions:

• prevent the process of catabolism;
• normalize insulin concentration and carbohydrate metabolism;
• supply energy to muscle tissue;
• have an anabolic effect;
• create volume and relief of the muscles;
• restore damaged muscle cells after intense physical activity.

Nutritionists recommend consuming BCAAs:

• before training about a quarter of an hour;
• as a drink every hour of class;
• immediately after finishing the training (in combination with a gainer or sugar);
• The last dose is best taken before bed to prevent catabolism.

On non-training days, taking the supplement twice a day in the morning and evening will be sufficient. The daily dose during the drying period is about 80 grams, and it must be taken into account that the athlete receives some of the amino acids from food. For beginning athletes, the dosage is increased gradually so that the stomach gets used to BCAAs, starting with 2-3 g. After 2-3 days, it is increased by 1 gram until the required daily intake is reached.

Important: BCAA supplementation reduces the body's absorption of B vitamins, so its consumption is combined with certain fortified complexes.

Green tea extract

Due to the content of components such as catechins, caffeine and theanine, tea extract has the following effects on the body:

• keeps the muscular system in good shape;
• reduces cholesterol levels;
• prevents the development of malignant neoplasms;
• normalizes intestinal activity;
• increases the protective function of the body;
• relieves fatigue, providing a relaxing effect;
• increases training performance;
• speeds up metabolism;
• reduces hunger;
• burns fat.

To avoid discomfort while taking the supplement, you must drink plenty of fluid, as the components of the tea have a powerful diuretic effect. You should drink 500 mg of tea extract (1 capsule) daily, and it doesn’t matter whether you take it with food or separately, the main thing is not to do it on an empty stomach. It is best to combine this supplement with fish oil or vitamin P.

Fish fat

The composition of this substance is represented by the following useful components:

• omega-3 (it is recommended to choose a supplement in which the proportion of eicosapentaenoic and docosahexaenoic acids is 2:1);
• omega-6;
• oleic acid;
• vitamins A, E, D;
• iodine;
• phosphorus;
• antioxidants.

Fish oil is beneficial for bodybuilders for a number of reasons:

• the athlete’s endurance increases due to a decrease in blood pressure during heavy physical activity;
• nutrients entering the body when eating food are better absorbed;
• natural drying occurs by accelerating metabolism and burning excess fat;
• prevents the destruction of muscle tissue by blocking the synthesis of cortisol.

1 capsule of the drug contains 500 mg of fish oil, and during the drying period the athlete will need about 6 grams. The daily dosage is usually divided into 3 doses and taken for a month. Capsules are consumed with food, without chewing and washed down well with water.

Nitric oxide donors

The benefits of using this supplement are as follows:

• enriches muscles with oxygen and nutrients by improving blood supply. This helps tissues recover faster;
• increases performance and relieves fatigue by preventing the accumulation of lactic acid;
• increases the athlete's endurance;
• maintains optimal body temperature during training and conserves the energy needed to cool it down;
• accelerates the process of glucose utilization;
• converts fat deposits into a source of energy;
• pumps blood into muscles;
• stimulates the formation of growth hormone.

Take such substances in the morning before meals. For bodybuilders whose body weight does not exceed 100 kg, it will be enough to use 1 measuring spoon, for the rest - 2. After 2 weeks, the dosage is increased by 2 rubles. Nitric oxide donors should not be used for more than 1 month. A positive effect on training intensity is observed when combined with glutamine and BCAAs.

Joint Strengthening Supplements

Very often, athletes have to work with heavy weights, which negatively affects the condition of the joints and is accompanied by intense pain. To restore cartilage tissue and strengthen it, doctors recommend adding the following drugs to your diet:

• chondroitin;
• glucosamine (not prescribed for seafood allergies);
• bromelain;
• curcumin;
• methylsulfonylmethane.

The course includes taking several drugs of this group for 30 days.

Sports nutrition for drying the body for men

All of the above supplements are also suitable for men. During the drying period, there is no difference in sports nutrition for males and females, with the exception of the following additives suitable for the stronger sex.

• Growth hormone activators - these stimulants promote the production of natural growth hormone, which, in turn, promotes not only muscle growth, but also fat burning, as it acts on lipids, like insulin on glucose, converting fat molecules into energy.
• Cortisol blockers - the stress hormone is a destroyer of the muscles built by the athlete, and also promotes fat deposition. Popular products include beta-alanine and HMB. They help improve well-being and mood.

Protein for drying

Protein for cutting, both men and women, should be chosen with a minimum amount of carbohydrates . This protein is whey protein isolate, which is 95 percent pure protein.

Despite the fact that many trainers claim that during the preparatory stage of cutting an athlete can consume a colossal amount of protein, this opinion is risky and unjustified, since the human body is not able to use such an amount. This increases the load on the kidneys. And these are not the worst consequences for the athlete’s body.

You should individually calculate the daily portion of the protein shake or follow the manufacturer’s recommendations. You need to consume a protein shake during drying between meals.

Protein for weight loss for men here →

Vitamins on drying

Vitamins and unsaturated fatty acids must be included in an athlete’s diet. Due to the lack of complete nutrition, these supplements must be taken throughout the cutting phase. Specialized vitamin and mineral complexes for athletes or pharmacy ones are suitable. You need to consume sports products from this segment after eating in the first half of the day (after breakfast). It is not recommended to exceed the dosage declared by the manufacturer.

The best sports nutrition vitamins for girls → The best sports nutrition vitamins for men →

Nutritional principles to follow

The basic principles of cutting nutrition for men are:

1. Following fractional meals every one and a half to three hours. This rule is to eat 5 to 10 times a day.
2. It is necessary to correctly calculate the ratio of proteins, fats, carbohydrates and caloric intake of meals. The intake of necessary macro- and microelements, vitamins into the body and how energetic a person will be depends on this.
3. Consuming the required amount of drinking water. The calculation is carried out per kilogram of body. The minimum norm is 30 milliliters per 1 kg of male weight.
4. It is necessary to avoid foods that contain fast carbohydrates. These are products such as: bread, rolls, sugar, confectionery, carbonated drinks, mayonnaise, ketchup. Sweets can be replaced with walnuts, cashews, almonds and used for snacking.
5. Do not cook food using oil or by frying. It is necessary to use such cooking modes as: boiling, steaming, grilling, or baking in its own juices. Using a non-stick surface during the cooking process will be an excellent way to preserve the taste and appearance of your dishes. It is recommended to eat vegetables raw.
6. Drinking alcohol is prohibited, because it has a negative effect on the protein structure of muscles, and when digested, it exposes the body to great stress, during which the hormone cortisol is produced. It is he who exposes muscle tissue to breakdown and fat gain.

Food rations for men who are cutting their bodies are higher in calories than women's diets for cutting. They are also less strict. The main goal of these diets is to maintain muscle mass, but at the same time reduce fat volumes. This is possible if you reduce meals that contain carbohydrates and increase meals that contain proteins. Products that contain fast carbohydrates must be completely excluded from the diet.

Also, in order for the goal to be achieved, the intensity of physical activity is increased. This consists of increasing the number of repetitions of strength exercises, approaches, and the number of workouts per week. The menu for the week should be compiled taking into account the calculation of calories, proteins, fats and carbohydrates. To do this, you need to know the daily norm for a man, which is calculated based on several indicators. These are weight, age, height and frequency of exercise. The average calorie intake is 1200 to 1500 calories per day.

It is recommended to divide meals into three times, so that two of them are protein and the third is carbohydrate. Also, we must not forget about polyunsaturated fats, which are found in walnuts, chia seeds, sunflower seeds, olive oil, fatty fish, and peanut butter. However, their amount should not be more than 5-10% of the diet.