Many articles are devoted to the problem of losing weight; the Internet is replete with advice on how to quickly lose weight, how to achieve the desired shape, and what diets to follow. However, for lasting results for a long time, sports nutrition for weight loss is also necessary. Sports nutrition has become quite popular recently, but not among women, but mainly among men gaining muscle mass. The reason for this is a lack of information and myths about sports nutrition. We will talk about the benefits of sports nutrition for losing weight, as well as how to use it correctly and where to buy sports nutrition in Moscow in this article.
Sports nutrition for weight loss for women and men: what is the difference?
Due to the physiological characteristics of the body, women find it easier to gain excess weight and more difficult to build muscle mass. At the same time, the need for protein among the fair sex is less than among men. Young men lose weight faster, but their tasks rarely include only weight loss. Often men want to increase muscle mass and reduce the amount of subcutaneous fat for a clearer appearance. They require complexes with a high content of protein and amino acids, as well as supplements that increase muscle growth, strength and endurance.
Weight Loss Basics
This has already been said more than once, and we will repeat it again - weight loss does not happen instantly, you cannot expect quick results here. There is no pill that you can take to lose weight. You will only lose weight if you increase your energy expenditure and achieve a calorie deficit.
Of course, in order to lose weight, your diet must be balanced and you must be physically active, but if you add some drugs to your diet, it will help you achieve better results. However, such products should not be viewed as an opportunity for instant success.
We offer you a list of products that we think can help you lose weight without leaving home.
Sports supplements for girls
In order for the weight loss process to quickly bring the expected results, girls should arm themselves with the following popular sports supplements:
- Fat burners. Helps get rid of subcutaneous fat by accelerating metabolism. There are two types of fat burners: lipotropics and thermogenics. The former block fat production, forcing the body to burn fat reserves for energy. The most popular and safe lipotropic, and therefore recommended by many experts in sports and dietary nutrition, is L-carnitine. Thermogenics, in turn, raise body temperature, accelerating metabolic processes. As a result, energy consumption increases, and, accordingly, calories. Many experts question the safety of this type of fat burner and do not recommend people with cardiovascular diseases to abuse them.
In general, when taking fat burners for weight loss, you should remember the fact that without physical activity and a balanced diet, supplements are practically ineffective.
- Protein shakes. These low-carb supplements are used as a source of protein for muscles. In addition, the protein drink will become a dietary alternative to conventional products. It is recommended to prepare protein shakes with water or skim milk to reduce the amount of calories and fat.
- Essential amino acids. Designed to replenish the lack of protein in the body and quickly restore muscles after training. The most popular and necessary amino acid complex for the body is BCAA - these are three amino acids - leucine, valine, isoleucine, the presence of the required amount in the body is very important and therefore it is necessary to replenish their loss during active physical activity and diet. If you don’t want your body to become flabby after losing weight, don’t forget to keep your muscles toned.
Protein powder
Protein shouldn't just be associated with building muscle mass—in fact, it's an important macronutrient! Yes, it helps build new muscle, but it's also very satiating and helps keep you feeling full until your next meal. Protein helps regulate your appetite, which is important if you're counting calories, and is a key tool for promoting weight loss.1
Protein powder will help you easily get the amount of protein you need. It can be used both in the form of cocktails and added to various recipes. It is produced in different flavors that will not leave even the most demanding consumer indifferent. Protein powder is suitable for everyone, regardless of dietary needs - vegetarians, people with gluten and lactose intolerance.
Protein pancakes are very popular for a reason, because they are not only a beautifully decorated breakfast. They are also good suppliers of protein. Thanks to this breakfast, the feeling of fullness will not leave you until lunch.
Sports nutrition for weight loss for men
Men usually want not only to lose weight, but also to build muscle mass. In this regard, sports supplements for men differ from those for women. There are several types of sports nutrition for men that promote weight loss and maintain body tone:
- Pre-workout complexes. Aimed at increasing training efficiency. Such supplements contain L-arginine to improve blood supply and muscle nutrition, creatine to increase strength and growth of muscle tissue, as well as essential vitamins and microelements.
- Protein shakes with fast proteins. This is a sports nutrition that is taken immediately before and after training. Can also be used during the day as a snack. Low carbohydrate content helps reduce subcutaneous fat.
- Protein shakes with slow-cooked proteins. Optimally consumed before bedtime. Thanks to this complex, the muscles will receive nutrition throughout the night. In addition, slow protein copes well with hunger pangs.
Of course, the division of sports nutrition for weight loss into male and female is conditional. Men often resort to fat burners, while women use slow-release protein supplements.
Cellulose
Like protein, fiber quickly satisfies hunger and keeps you feeling full for a long time. A diet consistently high in fiber will help promote weight loss, at least by consuming enough fruits and vegetables, whole grains, and other plant foods.2
Glucomannan is a natural fiber that has been shown to be beneficial for weight loss in research.3 Water-soluble fiber helps suppress appetite and slows down the absorption of food. At the same time, compared to other dietary fibers, glucomannan has a higher viscosity, making it ideal for inclusion in the morning meal.
How to take sports nutrition for weight loss?
Sports supplements can be divided into those taken before, after, and throughout the day.
- Before training, you should drink amino acids (BCAAs), a pre-workout supplement or a fat burner. If a few hours before class it was not possible to eat a full meal, you need to prepare a protein shake with fast proteins.
- After training, take a quick or complex protein, which includes several types of protein, as well as amino acids.
- During the day, take vitamin and mineral complexes, protein shakes, and amino acids.
It must be remembered that although sports nutrition is not a medicine or dietary supplement, it should be taken with caution. You should not exceed the daily dose of thermogenics, as this can lead to increased heart rate and insomnia. A large amount of animal protein increases the load on the kidneys, and excess vitamins threaten hypervitaminosis.
B vitamins
Last but not least on our list of remedies to help you lose weight at home are B vitamins. They are known for naturally speeding up your metabolism. These vitamins break down proteins, fats and carbohydrates, extracting energy from them, which the body then uses as fuel.
Vitamin B6 also contributes to the normal absorption of cysteine, which is involved in regulating the functioning of the thyroid gland. This gland is known to influence metabolic rate and therefore weight loss.
If your body is deficient in one or more B vitamins, it will be more difficult to lose weight because your metabolism will not function at its best. Remember that a balanced diet is really healthy and necessary!
Conclusion
At first glance, it may seem that it is difficult to change your usual regime aimed at losing weight, adapting it to your home conditions. However, in reality, you can lose weight even without the usual exercise equipment.
The foods we recommend, combined with regular exercise and proper nutrition, will help you energize and stay focused on your goals to stay on track and reach your goal weight.
Articles on our website are presented for educational and informational purposes only. We do not recommend using article materials as medical advice. If you decide to take dietary supplements or make fundamental changes to your diet, first consult with a specialist.
Translation: Farida Seidova
Carbohydrate blockers
These are supplements that allow you to not give up eating carbohydrates without gaining weight. The principle of their action is based on the partial neutralization of digestive enzymes responsible for the breakdown of carbohydrates. They are most effective when used in conjunction with a low-calorie diet and cardio exercise. It is unsafe to purchase and use such substances on your own, and therefore you should first seek advice from a nutritionist or nutrition consultant, who will give his recommendations after communication, analysis of lifestyle and health status.
Regardless of the weight loss supplement you choose, it is important to understand that taking sports nutrition alone cannot get rid of extra pounds. Without following a diet, drinking regimen and physical activity, you will not be able to achieve results. You won't start losing weight until you put yourself in a calorie deficit. In addition, it is worth remembering that sports supplements are not a replacement for good nutrition, but only a supplement.
Amino acids
Amino acids are the building blocks of protein.
They have a positive effect on metabolism, protect muscles from destruction, and enhance the effect of physical activity for weight loss. Not all amino acids can be formed in our body, and therefore for proper and healthy weight loss it is necessary to ensure their supply from the outside. The best options would be BCAA and glutamine supplements, which help maintain the fat burning process at a consistently high level, and also help restore and strengthen the body on a low-calorie diet.
Let's speed up the process with physical activity
In order for weight loss to occur more effectively, you can and should add light aerobic exercise. For example, exercises in the pool, running, walking, cycling. In the winter season, you can additionally use skiing or visit the skating rink. Strength training includes: push-ups, weight lifting, weighted squats, etc.
Along with sports activities, fat burners help you quickly lose weight and maintain the results achieved.
Advice! The main thing is to adhere to a balanced diet and correctly calculate your training regimen. It is best to seek help from a specialist!
To start the fat breakdown process, training for at least 20 minutes is required . So, when playing sports for 80 minutes, fat will be lost for an hour, and with two approaches of 40 minutes, only 40 minutes (20 + 20). Therefore, the longer the load, the more fat will be lost. But, of course, you shouldn’t start intense training without preliminary preparation.
Regarding the frequency of training: after intense physical activity, the body continues to consume fat for several hours by inertia, since the process of its breakdown has already begun. This means that the amount of fat burned will be proportional to the number of workouts.
It follows that sports should be done 2, or preferably 3 times a week for at least half an hour . If, for example, 3 hours of exercise are planned for a week, then it does not matter whether this time will be divided into 2 or 3 visits to the gym, fitness club, swimming pool, skating rink, etc.
The use of any weight loss drugs always requires compliance with certain rules. The same applies to fat burners. If the diet is violated, there will be no result from either physical activity or sports nutrition.
