One of the important tasks for most athletes is getting rid of excess fat. The breakdown of its cells occurs as a result of metabolic processes in which water plays an important role. Drying is a special lifestyle: training according to other schemes, strict diets. However, all these measures will not yield results if the body does not have enough fluid to activate metabolic processes.
What is body drying
Drying is a set of measures to normalize weight and create relief, including a certain diet and physical activity. Cutting is used by bodybuilders and fitness enthusiasts to reduce body fat while maintaining muscle mass. After it, the body looks more sculpted and toned. The key differences from other weight loss diets are that this diet includes more protein and carbohydrates. It should be accompanied by strength training (including weight lifting). The latter are fundamentally important because they promote muscle growth. This helps prevent muscle loss, which often happens when you cut calories in your diet.
The regimen is contraindicated for people with insufficient body weight and is mainly used by professional athletes. It is planned in advance in the annual schedule, timed to coincide with the competitions. On average, drying lasts 2–4 months. During this period, you need to consume more calories than you burn. With regular training, they support muscle growth.
Calculation of daily calorie intake
Desired weight in kg x 24 kcal
If you weigh 60 kg and want to gain 50 kg, multiply 50 by 24 kcal = 1200 kcal.
Determination of BJU ratio
Having received the daily caloric intake, it is necessary to calculate the BZHU ratio.
Squirrels
- When drying, proteins should make up 60% of the daily calorie content. Therefore, 60% of 1200 = 720 kcal from protein.
- 720/4 kcal = 180 g of pure protein per day.
Carbohydrates
- Should be 20% of the daily value (1200) = 240 kcal.
- 240/4 kcal = 60 g net carbs per day.
Fats
- They make up 20% of the daily diet - 240 kcal.
- 240/9 kcal = 26.6 g fat.
Where to start drying your body
Drying should include a set of measures:
- Determine your calorie intake. Calculate the amount needed to maintain weight. Various online calculators will help you estimate this.
- Reduce the amount of carbohydrates and fats, while simultaneously increasing calories by 10-20% at the expense of proteins. For example, an average height male bodybuilder weighing 79 kg is recommended to add about 250–500 calories to his daily diet [4]. For a 61kg woman this would be 200-400 calories. From the start of cutting, aim for a daily protein intake of 1.6–2.2 g per kg of body weight to support muscle gain. The rest of your daily calories will come from carbohydrates and fat, depending on your preferences. Ideally, cutting will result in a weight gain of 0.25-0.5% of your body weight per week. Focus not only on the numbers on the scale, but also on the measurements to monitor muscle growth.
- Include physical activity. Athletes typically combine cutting with high-intensity weight training to maximize muscle growth. The bulking phase can last from a month to six months or longer, depending on your goals.
Protein Shake Recipes
Proper body drying for girls at home involves drinking protein shakes.
Nutrition experts recommend choosing rice or sea protein due to its better digestibility.
All protein shakes can be consumed as breakfast, lunch or afternoon snack.
Morning options
Cocktail “The Joy of Healthy Lifestyle”. To prepare, you will need 1 m/spoon of vanilla protein, a handful of oatmeal, 1 cup of plant milk, 2 canned or fresh peaches. The ingredients must be mixed in a blender and consumed before or instead of breakfast.
Cocktail “Orange Explosion”. To prepare, you will need 1 m/spoon of vanilla protein, 1 cup of freshly squeezed orange juice, ½ cup of low-fat yogurt. Mix in a blender.
Pre-workout cocktail options. (in 20 minutes)
Cocktail “Coffee Charge”. To prepare it you will need 1 m/spoon of chocolate protein, 1 cup of black coffee, 1 tbsp. l. honey, a handful of walnuts. Mix in a blender.
Cocktail “Chocolate darling”. To prepare, you will need 1 m/spoon of chocolate protein, 1 cup of plant-based or skim cow's milk, 1 banana. Mix in a blender and sprinkle with grated dark chocolate on top.
Post-workout cocktails
"Princess of Spice" To prepare, you will need 1 m/spoon of chocolate flavored protein, 1 cup of almond milk, a pinch of cinnamon, a pinch of ginger, half a banana. Mix in a blender.
"The best berry." To prepare it you will need 1 m/spoon of protein, a handful of fresh or frozen wild berries, 1 cup of almond milk, a pinch of vanilla sugar. Mix in a blender.
Shakes without protein powder
Cocktail "Strongman". To prepare it you will need 100 g of cottage cheese 0% fat, 150 g of sour cream, chocolate chips, 2 tsp. buckwheat honey. Mix cottage cheese, sour cream, honey in a blender, sprinkle chocolate chips on top. Use before training.
Cocktail “Super sport”. To prepare you will need Greek yogurt - 250 g, a pinch of vanillin, 200 g of cottage cheese 0% fat, 1 tsp. honey. Mix in a blender and use before training.
Nutrition when drying the body
Numerous studies have shown that high protein intake helps you lose weight by speeding up your metabolism, reducing your appetite, and preserving your muscle mass. With regular exercise, the need for protein increases. Choose fiber-rich foods such as non-starchy vegetables. They contain more nutrients and help you stay full longer in a calorie deficit. It's best to prepare your meals ahead of time so you can eat on a schedule and avoid unhealthy snacks.
During drying, it is important to drink a lot of water: it helps control appetite and speeds up metabolism. Sports drinks and other sugary and carbonated drinks that are high in sugar do not contain micronutrients: they are empty calories that are best avoided.
How to use honey to build muscle mass?
As part of energy drinks, honey is recommended for consumption before, during and after training. Before starting classes (60-30 minutes), honey ensures a stable, gradual flow of glucose into the blood. Thanks to this, during training exercises, glycogen reserves are consumed to a lesser extent, thereby reducing the body's fatigue.
Consuming honey directly during bodybuilding exercises helps increase muscle power output. Consuming drinks with honey improves your overall performance.
It is recommended to eat honey in small quantities after completing a training complex to mitigate the effects of the hormones catecholamine, glucogan, and cortisol, the increased production of which is a natural reaction of the body to increased physical activity. In this case, honey is used to close the carbohydrate window after a workout. The restorative effect of honey becomes more effective in combination with high-protein foods (low-fat varieties, meat, cottage cheese).
Contraindications to the use of honey are individual intolerance to the components of the product.
What can you eat
While drying, you can refer to the following list of products. Vary the ingredients based on your own preferences:
- meat (chicken breast, beef);
- legumes (beans, chickpeas);
- fish (boiled or steamed);
- eggs;
- vegetables, leafy greens;
- fruits (no more than one or two servings per day);
- seafood;
- oils (olive, flaxseed, camelina);
- dairy products;
- cereals (quinoa, buckwheat, brown rice, spelt, oatmeal, wheat);
- honey, dried fruits - rarely, as a sweetener.
Indicative menu for the week
First day
Breakfast - oatmeal steamed with boiling water - 300 g, sprinkle with nuts and raisins, after 30-45 minutes - a cup of herbal tea.
Lunch
- zero-fat cottage cheese - 250 g, a handful of berries.
Lunch - boiled or steamed poultry breast - 300 g, with salad and cherry tomatoes.
Afternoon snack - vegetable salad, seasonal vegetables - 300 g, break 30-45 minutes - 1 cup of herbal tea.
Dinner - chicken broth, with half a hard-boiled egg, 3 hours before expected bedtime.
Second day
Breakfast - zero-fat cottage cheese 250 g with a handful of raisins, break 30 minutes - a glass of orange juice.
Second breakfast - salad of seasonal fruits, seasoned with lemon juice.
Lunch - steamed river fish - 300 g, raw carrot and beet salad with sesame oil and sesame seeds - 250 g.
Afternoon snack - 200 g of pearl barley, stewed with mushrooms and carrots.
Dinner - boiled eggs - 2 pcs, any greens.
The third day
Breakfast - smoothie made from soy milk, celery, half a banana and bran - 200 g.
Second breakfast - raw beet salad with sesame oil and raisins - 200 g, light mushroom soup without potatoes - 300 g.
Lunch - Japanese miso soup, a slice of wholemeal bread, after a break of 30 minutes - herbal tea.
Afternoon snack - steamed chicken breast with broccoli.
Dinner - squid and kelp salad, with sesame oil - 200 g.
Fourth day
Breakfast - kelp salad with shrimp - 200 g, a couple of slices of hard cheese, after 30 minutes - herbal tea with ginger.
Second breakfast - two-egg omelette with tomatoes and herbs - 200 g.
Lunch - river fish soup - 300 g, vegetable salad with avocado and tomatoes - 200 g.
Afternoon snack - vinaigrette, dressing - vegetable oil - 300g.
Dinner - green apple and a handful of walnuts.
Fifth day
Breakfast - smoothie made from rice milk, celery stalks, parsley, salad with sesame seeds and banana - 200 g.
Second breakfast - steamed vegetables - pumpkin, carrots, beets, sprinkled with lemon juice, a couple of pieces of hard cheese.
Lunch - sea fish soup - 250 g, fresh seasonal vegetables (salad) - 200 g.
Afternoon snack - buckwheat porridge with a piece of boiled rabbit meat - 300 g.
Dinner - salad of grated uncooked carrots and beets with bran and a handful of raisins - 200 g.
Sixth day
Breakfast - salad of cucumbers, avocado, cherry tomatoes, bell peppers and herbs - 300 g, dressing - sesame oil.
Second breakfast - green apple, pear.
Lunch - cold beet soup - 300 g.
Afternoon snack - bell pepper stuffed with veal and brown rice - 200 g.
Dinner - meat broth, hard-boiled egg.
Seventh day
Breakfast - low-fat cottage cheese with peach - 200 g, a glass of pomegranate juice - 30 minutes after eating.
Second breakfast - brown rice with seafood - 250 g.
Lunch - tomato soup - 300 g with a slice of wholemeal bread.
Afternoon snack - 150 g of Bulgarian cheese, bread, a handful of olives.
Dinner - Greek yogurt, a handful of dried fruits.
What not to eat
In addition to tracking calories and dietary supplements, pay attention to the quality of your diet. As with any healthy diet, it is necessary to exclude:
- fat meat;
- sweet pastries;
- offal;
- smoked dishes;
- sausages and sausages;
- fried food;
- confectionery;
- sauces (ketchup, mayonnaise).
Try to avoid foods containing sugar and limit your salt intake. Both contribute to fluid retention in the body and lead to edema.
You can read the continuation of the article by following the link to RBC Style.
Why table water and not mineral water
There are three types of water: table water, mineral water with a high salt content, and low salt water. Regular consumption of drinks with a high content of mineral salts is permissible only after consulting a doctor. Most often, such drinks are used to correct the functions of internal organs. Thus, if a completely healthy person drinks mineral water, there is a possibility that the functioning of the body’s systems will be disrupted.
There is an intermediate category - water with a small content of minerals. Its use is allowed for a limited period. It is classified as table mineral. One of the best options for athletes is clean drinking water with extremely low mineralization, for example, Lauretana.
Harm and contraindications
The bee product has many beneficial properties, however, in some cases it can be harmful. Contraindications:
- allergies and individual intolerances;
- some kidney diseases - you should consult a doctor;
- gastritis in a state of exacerbation;
- acute pancreatitis;
- asthma.
Women should use honey with caution during pregnancy. The daily intake should always be taken into account, as exceeding it can cause serious health problems.
Sources
- https://muskul.pro/pitanie/med-v-sporte
- https://mirpchely.ru/produkty-pchelovodstva/med/i-sport
- https://sportpit68.ru/trenirovki/med-pered-trenirovkoj.html
- https://www.SportObzor.ru/pitanie-sportsmenov/med-v-bodibildinge-polza-meda-dlya-naraschivaniya-myshechnoy-massy.html
- https://MasterGym.ru/fitnes-pomoshchnik/stati/zdorovoe-pitanie/med-dlya-sportsmenov-vladivostok
- https://bodibilding-free.ru/eda-dlya-kulturista/med-i-bodibilding.html
- https://portalmeda.ru/zdorove/profilaktika/polza-meda-v-sporte.html
- https://vseopaseke.ru/pcheloprodukty/natur-med/med-posle-trenirovki/
- https://TopDogFitness.ru/nabor-massy/med-i-fitnes.html
- https://hagga.ru/mozhno-li-est-med-na-sushke-tela-med-v-bodibildinge-dlya.html
- https://marilina.ru/med-dlya-sportsmenov/
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