A beautiful and sculpted figure is the dream of not only men. Representatives of the fair half of humanity often dream of the coveted six-pack abs. Naturally, to achieve these, you need to visit the gym more than once. However, often in pursuit of sculpted muscles, ladies forget about the need for proper nutrition. Although correctly selected sports nutrition allows you to achieve ideal relief for girls and women.
What is this nutrition?
Sports nutrition, necessary for muscle definition, represents a certain class of products that belong to the category of natural. They are often used by modern athletes. Most often, sports nutrition is understood as specialized supplements, the intake of which is carried out for one purpose - to provide the athlete’s body with all the necessary elements and substances.
At the same time, sports nutrition is often confused with steroids. Hence the fairly common myths about the serious harm of such products. In fact, with the right approach to nutrition and the right choice of foods, this food option is quite safe and gives the athlete the necessary strength.
By sports nutrition, professional coaches and athletes understand the following options:
- Proteins, or as they are otherwise called proteins
- Gainers – complex carbohydrate-protein mixtures
- Amino acids and more
Do ordinary girls need drying?
What kind of animal is this that absolutely every visitor to the hall needs to prepare their flabby little body for summer? Many girls mistakenly believe that if they started eating one chicken breast with a salad or simply stopped eating sandwiches with mayonnaise before bed, then they are already drying up and this is exactly what they need in order to attract absolutely all male views on the beach.
In fact, it didn’t even come close to drying the body. It’s just that someone heard this word from a hefty guy or from a girl trainer whose buttocks are the size of a small European country, and let’s use it everywhere.
Well, it’s logical that drying means drying out muscles and getting rid of fat. But it is not so.
They literally dry out their muscles , get rid of excess fluid in order to look more prominent. But this is really not healthy for your health.
During drying, the body experiences such overload that smoking, drinking and leading a wild life is much safer for health.
For girls, such events have never been useful at all. These diets can easily knock down your hormonal levels and after one performance you can still regain your health for another year or two.
The nutrition of athletes during drying is not much different for girls and boys; it all comes down to the absorption of chicken breast by the wagons . Sometimes it seems to me that someday the chickens of the whole world will unite and go to war with the jocks.
What nuances should be taken into account
To obtain muscle relief when performing various types of physical activities, it is necessary to approach the issue of consuming specialized products very responsibly and with special attention. You can often hear the opinion that sports nutrition is not required - just regularly eat meat, fish and cottage cheese (they are excellent sources of protein).
However, experts are confident that this is a mistaken opinion. If we consider the issue in detail, it turns out that the products contain little necessary protein. You will also have to take into account the fact that this type of diet contains a lot of fat. Namely, they are deposited on the sides, stomach and thighs.
Since nature has not yet invented a mono-substance product, industry has done it for her. Today there are quite a lot of specialized products that represent specialized nutrition for muscle relief. Such products contain quite a lot of hydrolyzed protein, which is absorbed many times better than natural protein.
What is the difference between sports nutrition for women?
When choosing sports nutrition for women, it is worth considering that in women all biochemical reactions occur 10-20% slower than in representatives of the stronger half of humanity. This can be explained quite simply - women naturally have more fat reserves, which are required for successful conception and bearing offspring. Men, on the other hand, have greater muscle mass, which also determines their metabolic rate.
In addition, the difference in hormones also affects choice. For example, the male hormone testosterone is the main hormone that helps increase strength and affects active muscle growth. As for women, they predominantly produce estrogens, which additionally cause the body to accumulate fat and retain fluid in the body. In addition, muscle growth is also affected by the so-called “menstrual” hormonal changes in women, depending on which physiological processes slow down or accelerate.
Building a training cycle
The relief period for women requires serious aerobics and moderate athletics. There shouldn't be any exhaustion. Excessive involvement in aerobic exercise can lead to the fact that the body either begins to develop unevenly, or the weight drops sharply.
Such consequences occur due to the fact that there is a lot of fat in the female body and little muscle mass. Strength training, if you recover and eat properly, allows you to increase muscle size. Aerobics activates fat burning processes, but does not help muscles develop.
The main components of such nutrition
The list of sports nutrition components includes the following microelements and substances:
- Squirrels
- Amino acids
- Collagen
- Fat burners
In the case of proteins, it is worth understanding that there are many, quite different ones. Protein is necessary for the body to build new muscles and restore them when overloaded with various exercises. Proteins vary in their origin. So, for example, there is:
- Dairy (whey protein and casein): the first is quickly broken down and perfectly absorbed, and also combines quite well and is used with other components of sports nutrition; As for casein, it is the opposite of whey, because. slowly splits
- Egg proteins - such proteins are characterized by the highest digestibility and are often called ideal; such proteins contain amino acids that help to noticeably and significantly eliminate excess weight
- Plant-based: These proteins are suitable for people with milk protein intolerance and are also an excellent choice for vegetarians. The main ones here are soybean and pea.
Amino acids are individual particles from which protein molecules are usually built. The body requires them to build muscles, as well as effectively burn fat that accumulates under the skin. In addition, they are also required to obtain energy.
The female athlete needs collagen to restore connective tissue. It allows you to quickly restore joint cartilage and ligaments, helps give hair shine, improves the condition of the skin, making it more elastic and smooth.
There are different types of fat burners and they differ mainly in their modes of action. For example, some of them increase the temperature by 2 degrees, which leads to faster metabolism. Due to this, appetite is reduced. Carbohydrate and fat blockers help get rid of enzymes that are responsible for the absorption of carbohydrates and lipids. There are also those that block the stress hormone, which often becomes one of the main reasons for the accumulation of excess fat.
Nutrition when working on relief: an effective diet for muscle relief
Those who want to get a sculpted body need to have expressive muscles and a low amount of subcutaneous fat in the body. Do you have excess fat that needs to be lost? Then you need to cut calories. Remember, 1 kg of fat is 9000 calories. If you reduce your daily food intake by 500 calories, you can lose 350 grams in 1 week from fat.
How to create a nutrition program for relief so that you can keep your body healthy and fit, that is, burn fat and maintain muscle? How to create a diet that can help you get a ripped body and control calories? The answer is simple: Eat a wide variety of low-calorie, nutrient-dense foods .
Here is a list of the best products. Include them in your diet and improve muscle definition.
Top 10 foods containing healthy carbohydrates
- Oatmeal,
- Brown rice,
- Beans,
- Yam,
- Sweet potato,
- 100% whole grain bread,
- Multigrain porridge,
- White potatoes,
- Rice porridge cream,
- 100% whole grain pasta.
Top 10 Protein Sources
- Chicken breast,
- egg whites,
- Turkey breast,
- Whey or Casein protein,
- Salmon,
- Tenderloin, steak,
- Lenten Ground Turkey
- Trout,
- Flank Steak,
- Bison/Bison.
Top 10 vegetables
- Asparagus,
- Broccoli,
- Green salad,
- Spinach,
- Onion,
- Mushrooms,
- cucumbers,
- Pepper,
- Tomatoes,
- Zucchini.
Why not get a carved body in less than 2 weeks? Follow our 30 day plan.
Top 10 fruits
- Apples,
- Grapefruit,
- Oranges,
- Grape,
- Peaches,
- A pineapple,
- Blueberry,
- Bananas,
- Melon,
- Strawberry,
So what should a diet include to get a ripped, pumped up body? If you think that there is only one diet that will give you amazing results, then you are wrong. However, there are a large number of good diets, following which you can achieve your goal. Please note that the meal plans described in this article are suitable for everyday life to help you stay fit and healthy. The diet for competitive athletes who want to achieve 6% body fat will be much more difficult. It will be practically carbohydrate-free, more like a protein diet and gives a short-term effect, because maintaining such a low percentage of fat is very unhealthy.
To get body definition and stay healthy, your diet should include fats, proteins and carbohydrates.
Each week of an effective nutrition plan should end with an assessment of the result and counting and cutting calories from fats and carbohydrates, based on the result obtained. When it comes to protein, it needs to stay stable because you don't want to put your muscles at risk. Here is a sample meal plan that includes the best foods for ripping.
Diet example for relief 1
- Breakfast : 4 whites, 2 eggs, a cup of lean porridge, a cup of skim milk.
- Snack : scoop whey protein, tablespoon nut butter, medium banana.
- Lunch : 2 slices of whole wheat bread, maybe white tuna, a tablespoon of fat without mayonnaise.
- Snack : 3 hard-boiled eggs, a quarter cup of oatmeal, 280 grams of fresh spinach, 2 tablespoons of olive oil.
- Lunch : 280 grams of green beans, a cup of brown rice, 255 grams of tilapia.
- Evening Snack: spoon of casein protein.
Idea. Add 6-11 pieces of carbohydrate-based food such as grains, bread, pasta or brown rice to provide energy to your body. These foods are packed with nutrients and keep you feeling full longer.
Example of a diet for relief 2
- Breakfast : 3 egg whites, 3 eggs, a cup of oatmeal, a cup of strawberries.
- Snack : 28 grams of nuts, 1 spoon of whey protein.
- Lunch : 2 slices of whole grain bread, 155 grams of turkey, a tablespoon of mustard.
- Snack : 6 pieces of whole wheat cracker, maybe sardines in oil, 2 spoons of whey protein.
- Lunch : Cup of broccoli, 226 grams of beef, 2 cups of mixed green salad, dressed with 2 large spoons of vinegar.
- Snack: one spoon of casein protein, a large spoon of nut butter.
Do you feel uncomfortable in your body? Why not try our training plan and make a difference in a month.
How to choose
Every woman needs to choose the right sports nutrition based on a number of parameters. If the main goal is to lose weight and get the most toned feminine figure, you need to pay attention to quickly digestible proteins. This diet can significantly reduce the caloric content of food consumed. For example, it is enough to use a protein shake to replace dessert.
Thin people and those who need serious muscle recovery after training should give preference to gainers. Such remedies allow you to give the body additional energy.
Body drying for girls - diet and training
Drying the body for girls allows you to give your muscles more definition, based on two fundamental factors - well-structured training and diet.
The aerobics and athletics program must be planned down to every detail and carried out one hundred percent correctly. The drying period requires not only proper training, but also a thorough accounting of all calories consumed. If the body lacks nutrients, the process of gaining definition is significantly slowed down. This can have negative consequences both for the figure and for the whole body.
Many people mistakenly believe that both women and men dry themselves according to an absolutely identical pattern. The period of giving girls definition to their muscles is characterized by less aerobics and almost the same amount of athletic exercises, and nutrition in general should be completely different.
