What is sports nutrition?
To gain weight, a person needs to consume certain foods, maintaining a balance of nutrients. Sports nutrition is a complex of supplements whose main task is to speed up recovery after training. To do this, it is enriched with protein, carbohydrates, vitamins and amino acids.
You need to understand that sports nutrition and steroids are not the same thing.
Steroids are analogs of testosterone obtained in the laboratory, that is, synthetically.
Despite the fact that they cause rapid muscle growth, the athlete's hormonal background changes greatly for the worse.
Sports nutrition balances the supply of nutrients. Thanks to the increased protein content, the supplements help muscles grow during training and rest.
Rating of fat burners for girls
On the sports nutrition market for girls you can literally find fat burners for every taste and color. But which drug among the huge number is truly worthy of attention? Which fat burner should you prefer? Which product will bring the girls the desired result? The rating of fat burners for women will help you find answers to these questions.
Lipo 6
The drug for girls, Lipo 6, is produced by Nutrex. It is in the leading position in the ranking of the best fat burners. This popularity is primarily due to the fact that Lipo 6 has multiphase technology, which ensures instant absorption by the body of ingredients that help pacify excessive appetite and improve the functioning of the thyroid gland.
Black Widow 25
Fat burner for women Black Widow 25, produced by Cloma Pharma, takes an honorable second place in the ranking. The effectiveness of the product for girls Black Widow 25 is very high. This is due to the fact that the fat burner has a unique feature - the ECA complex, which is a combination of ephedra extract, caffeine and aspirin.
Tight Hardcore
Third place in the ranking of the best fat burners for women is taken by Tight Hardcore. This is a highly effective product from a popular SAN manufacturer. Tight Hardcore fat burner has a strong thermogenic effect, and therefore, when taking it, it is important for girls to strictly adhere to the instructions so as not to harm their own health.
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L-carnitine
In fourth place in the ranking is the fat burner for women L-carnitine Weider. It allows you to lose up to five kilograms of excess weight in one month. This fat burner has virtually no contraindications, so girls can take L-carnitine without fear. However, there is no need to abuse it - no one has canceled the adherence to the recipe.
https://youtu.be/Om8D3BkKPC4
Benefit or harm?
There are two opposing opinions about sports nutrition complexes for weight gain: some believe that this is an excellent way to avoid nutritional deficiencies, while others claim a negative impact on health.
When it comes to sports supplements, the first thing that comes to mind is protein – a functional product with a high protein content.
The myth about its dangers has spread due to confusion with anabolic steroids. In fact, these are two different concepts, and sports nutrition has nothing to do with injections.
Sports nutrition for rapid weight gain does not worsen your well-being, and certainly does not undermine your hormonal levels.
Despite this, the positive effect will only be felt after consulting a doctor and undergoing an examination, since the body can react differently to different remedies.
Fat burning drugs, their features
All such medications are sold in pharmacies, and are primarily aimed at therapeutic results. Generally not sold without a prescription. The doctor prescribes such medications for obese people who have metabolic problems.
In this case, it is difficult for a person to independently cope with excess weight, suppress appetite, and start the process of fat breakdown. All such medications are aimed at active weight loss, but their use must be combined with a strict diet, otherwise no result will be achieved. At the same time, you shouldn’t go hungry either.
Fat burners for women's weight loss (sports supplements), which are sold in pharmacies, should be taken very carefully. Reviews about such medications do not always testify in their favor. Following rapid weight loss, there is a high probability of quickly regaining the lost weight if you return to your usual lifestyle.
Protein
If the main goal of training is to gain weight, then you cannot do without protein supplements. They contain 40-99% protein depending on the brand.
Thanks to protein, muscles have time to recover, and their size increases significantly.
There are several types of protein, and each of them has advantages, disadvantages and the best time to use it.
It is important to choose the product for yourself, since the constitution of the body affects the effect of protein sports nutrition.
Weight lifting (working hard in the gym)
If you want to gain muscle mass, you need to lift weights. This means you'll need a gym with a lot of free weights. Bodyweight exercises at home (push-ups, pull-ups) are a great way to lose weight or tone the muscles you already have. But if you are seriously going to gain muscle mass, then to achieve better results, you need a gym with a squat rack, a bench for bench press, dumbbells, a horizontal bar, and parallel bars.
Found a decent gym? Okay, so we can start.
Because we are looking to build functional strength and size, we will follow a full body program with compound exercises that involve working multiple muscle groups at once. They are more effective and safe, create a good basis for growth and stimulation of muscle fibers.
Why?
The fact is that you are simply wasting your time doing useless isolation exercises on machines. After all, you work only certain muscles and do not affect the stabilizer muscles at all (because the machine does all the stabilization for you). On the other hand, when you perform multi-joint (compound exercises) such as barbell squats, you work almost every muscle in your body while getting stronger without injury.
Stay away from machines and focus on dumbbells and barbell exercises.
Each workout should have one leg exercise, one pushing exercise, one pulling exercise and one abdominal exercise.
- Leg exercises - squats, deadlifts, lunges;
- Push exercises - bench press, overhead press, reverse push-ups;
- Traction exercises - pull-ups on the horizontal bar, reverse rows;
- Abdominal exercises - reverse crunches, leg or knee raises to the bar or plank.
This is all! Don’t bother yourself by adding any unnecessary exercises: machine shrugs, calf raises, biceps rows, etc. Learn to do these few exercises really well, and your whole body will become stronger and you will gain muscle mass faster. Focus on adding weight to each exercise each week. For example, if you did 3 sets of 5 squats with 70kg this week, then try 3 sets of 5 squats with 75kg next week.
If you succeeded, then you have become stronger! And in combination with proper nutrition, you will gain muscle mass.
So, an example of a training program.
“Pull-push” program
- Monday - squats, bench press, wide-grip pull-ups on the horizontal bar, plank;
- Wednesday - deadlift, overhead press, reverse row, leg raise to the bar;
- Friday - lunges with dumbbells, reverse push-ups with weights, pull-ups on the horizontal bar (with weights), reverse crunches.
Each day includes leg, pulling, pushing and abdominal exercises.
How many sets and reps are needed?
It depends on the goals. If you're just interested in getting stronger, you can do 3-5 sets of 5 reps, with an emphasis on lifting heavier and heavier each week. If you want to gain muscle mass and strength, you need to alternate the number of repetitions. Sets of 5 reps create explosive power, while sets of 6-12 reps are more effective for increasing muscle mass and, to a lesser extent, strength.
How to alternate correctly?
One week, for example, do 3 sets of 5 repetitions for each exercise (naturally, we do more for the abs), adding weight for each exercise, which is very difficult to do. The next week, do four sets of each exercise, increasing the weight each time but decreasing the number of repetitions. For example, 12 reps of overhead press with a weight of 45 kg, then 10 reps of 47 kg, then 8 reps of 50 kg and finally 6 reps of 55 kg.
What's remarkable is that no matter which path you choose (pure strength, muscle gain, or mixed), as long as you add weight to the apparatus every week, you become stronger. Any path will lead to results, as your strength progresses!
Becoming stronger is 20% of the goal. The other 80% is nutrition (which we’ll talk about a little later)!
Other tips for lifting weights
Warm up before your workout
Don't start lifting weights right away. First, prepare your cardiovascular system by warming up your muscles with jumping, lunges, bodyweight squats, push-ups, and leg swings. After that, always start with a set or two of lifting just the barbell. Only then add weight for your warm-up sets before moving on to your work sets.
Focus
If you do bodyweight squats incorrectly, you may develop the wrong skill. At the same time, if you squat incorrectly with a 200 kg barbell on your shoulders, it can cause serious harm to the body. If you are a beginner lifter, forget about showing off: start with a very light weight and make sure you perform the exercise correctly. There's no shame in starting with an empty bar. You can always add more weight to the bar next week if this week was too easy.
Stimulate, Don't Kill, Your Muscles
Try to always leave strength for one repetition per set. Some trainers believe that you should “kill your muscles” in training, but very often this leads to injuries, excessive muscle fatigue, muscle pain and incorrect execution technique. Your muscles are built when you rest, not in the gym, so don't worry about completely destroying them every time you hit the gym—it's not worth it.
Vary your rest time between sets
If you're doing 3 sets of 5 reps with a really heavy barbell, it's fine to rest for 3-5 minutes afterwards - we're focusing on pure strength. If you're training in the 8-12 range, try to keep your rest time around 1 minute. This will affect the muscles differently. Just be consistent—follow the same training program and rest period. This way you can track your progress.
Do not overdo it
More doesn't mean better. You don't need to spend two hours in the gym, you don't need to do 15 different chest exercises. A normal workout lasts no more than 45 minutes, and consists of 3-4 sets (after warming up) of each exercise, and this is enough to stimulate muscle growth. Three workouts a week is also quite enough - you don't need to lift every day, as you need to give the muscles time to grow. Just make your workout more intense and fulfilling.
Record Everything
Keep a training diary. This way you can compare your results now with previous results.
Create a training plan and stick to it!
Whey Protein
This product is made from whey - milk protein, which is characterized by an increased concentration of amino acids.
It has a high digestion rate, so the beneficial substances begin to act quickly. The serum also increases blood circulation in the muscles, thanks to the peptides in its composition.
The benefits of whey protein include:
- rich composition, including amino acids for the formation of neurotransmitters, antibodies and hormones;
- the product improves bone condition;
- accelerates the absorption of carbohydrates;
- supports the body's defenses with antioxidants.
However, it has a number of disadvantages. Whey is a by-product obtained after making cottage cheese and cottage cheese. It cannot be heated, since proteins have the inherent property of denaturation, that is, changes in the structure of molecules, due to which the properties of the product are lost.
Before purchasing, you need to make sure that the manufacturer used low-temperature processing technologies.
Athletes with lactose intolerance should not take this protein, as there is a risk of side effects. However, if you do not have a protein allergy, you can purchase pure whey isolate.
Contraindications
Protein is an extremely useful supplement that is included in the diet of not only bodybuilders, but also any athletes in general. Protein, which makes up protein, is a necessary material for building cells, so it is recommended to be taken by ordinary people who, for some reason, do not get animal or plant protein from food. However, protein cannot completely replace whole foods, so it can only be used as a supplement to the main diet. Protein is much cheaper than meat and easy to prepare. It is convenient to use as a “liquid snack” that you can take with you.
Many people are scared of sports supplements and are afraid to take them. But whey protein is made from food raw materials familiar to us: milk, soy, eggs and their derivatives. Therefore, there is no point in fearing any side effects. In general, people tolerate protein intake well, but sometimes allergic reactions occur. This occurs in cases where a person has an intolerance to one of the ingredients of the supplement. For people prone to allergic reactions to casein, there are special formulations that include protein split into peptides or its substitutes. What other contraindications does protein have?
- Kidney failure. If you have kidney problems, then increased consumption of liquid protein will create a greater load on this organ, so it is better to avoid taking protein.
- An unbalanced diet with a bias towards protein. Everything is good in moderation, and if you consume more than the required amount of protein, your liver and kidneys may suffer.
- Soy protein is not recommended for men, as it contains a lot of phytoestrogen, a female hormone that reduces testosterone production.
Minor side effects may also occur when taking protein. But they only appear if you are intolerant to any of the components of the supplement. If you take more protein than the specified norm, symptoms of dysbiosis and bloating may appear. In general, protein is no different from any other product, when taken in moderation.
Casein
This protein takes a very long time to digest, so it should be taken long before a full lunch or dinner.
It is recommended to drink casein cocktails before bed, since during rest catabolism decreases and weight increases more noticeably. It also slows down the destruction of muscle fibers during prolonged lack of nutrition.
However, the product has a short shelf life and is destroyed at high temperatures.
Before purchasing, it is better to ask an experienced bodybuilder where you can buy sports nutrition for weight gain from a trusted manufacturer.
Soy protein
Protein increases the concentration of nitric oxide, which stimulates the production of growth hormone. Due to this, muscles grow faster, and the risk of cardiovascular diseases is also reduced.
The protein is suitable for vegetarians and people with lactose intolerance.
However, soybeans contain a high content of phytates - substances that can combine with zinc, calcium and iron, forming insoluble structures. They slow down the absorption of vitamins and minerals.
How to make an effective fat burner at home
To prepare fat-burning products, girls need to use products containing vitamins and microelements that help speed up the process of breaking down fat cells and removing them from the body. There are 2 options for homemade fat burners - individual products (dairy, flaxseed and olive oil, oranges, grapefruit) and drinks. Here is a simple recipe for fat-burning Sassi tea for girls.
- Prepare a fresh medium cucumber, 1 lemon, grated ginger (1 tsp), fresh mint (12 leaves) and clean water (2 l).
- Mix everything, after cutting the lemon and cucumber into thin slices, and place in the refrigerator overnight.
- The resulting fat burner drink will be enough for you for a day to speed up metabolic processes and satisfy your hunger. You can drink it before meals or instead of meals.
Egg protein
The advantage is that it is effective throughout the day, meaning the product can be drunk at any time. It contains a combination of different proteins, which allows you to maintain muscle growth even without training.
Egg protein is also suitable for athletes with allergies to dairy products.
Raw eggs are dangerous because they can be contaminated with salmonella.
If the manufacturer does not monitor the quality of the product, then a course of sports nutrition for weight gain can result in a trip to the hospital.
In addition, factory eggs sometimes contain traces of drugs and hormones that are given to chickens to speed up development.
Gainer
If an athlete has an ectomorph body structure, then the best sports nutrition for gaining weight is a combination of carbohydrates and proteins.
Along with building muscle, the gainer allows you to restore energy reserves.
At the same time, you need to drink such cocktails in the morning, before and after training. It is important not to reduce the calorie content of the standard daily diet, but to use the gainer as a supplement.
Athletes who are prone to gaining excess weight should not take this product, as there is a risk of obesity.
What are the dangers of fat burning medications?
The use of fat burners can cause serious harm to the body.
Here are a few reasons why you should not use such medications:
- Chemicals can significantly undermine your health. Some components cause heart disease, chronic diseases of the digestive system, apathy and depression.
- In most cases, after completing the course of treatment, the extra pounds return. Consistently, the appetite will resume again, the person returns to his usual diet and gains weight again.
- There is a possibility of hormonal imbalance, which can cause significant harm to the immune system.
Amino acids
The components of proteins are called amino acids. They are necessary to improve the regenerative functions of the body and are included in sports nutrition to gain lean muscle mass.
The main task of amino acids is to burn fat, so they are used to get a sculpted body. They can be taken in powder, liquid, capsule or tablet form before and after exercise.
A combination of valine, isoleucine and leucine is isolated separately. Together they form a complex of BCAA amino acids, which stimulates metabolism and causes rapid muscle growth.
These compounds are found in whey protein isolate, but many experts recommend drinking them in addition.
Expert advice
Experienced athletes confirm that whey protein can help you lose weight fairly quickly. To make the process go faster, it is better to dilute the protein with water or skim milk. On non-training days, you can replace a protein shake with a snack or dinner. If you have a workout planned, it is better to drink protein after it.
Worth paying attention
It is difficult to select proteins and amino acids on your own, so it is recommended to consult a specialist. He will tell you how to take sports nutrition to gain weight, and which manufacturers make the highest quality product.
Before purchasing sports nutrition, you need to make sure that you are not allergic to the components, and also decide on the purpose of your training: to build muscle or gain relief.
As a rule, athletes take sports nutrition in a comprehensive manner, since the benefits of one product may not be noticeable.
In this case, you also need to focus on the economic side of the issue: a high-quality product costs a lot, but under no circumstances should the value of health be diminished.
