In the past, sports nutrition was not intended for women. Only men used it. But today, due to the spread of other beauty standards - where thin women with pumped up muscles are considered the most attractive - an increasing number of ladies are trying to adopt a certain diet and do fitness. But here they face several problems, the most important of which is the lack of change. The girl goes on a diet and goes to the gym for a month, another, then six months, a year - and remains still dissatisfied with her figure. Let’s leave aside cases of increased demands, as well as incorrectly selected diets and exercise routines. Even if everything is done correctly, achieving results can be very difficult. The reason is known.
Content:
- Sports nutrition for girls in the category - muscle mass gain
- Sports nutrition for weight loss. What suits girls?
- Memo for beginner athletes
- What's the result?
Current standards of female beauty, when fashion dictates striving for a refined, toned figure, force the fair half of humanity to spend a lot of time in fitness clubs and go on diets.
But with just the measures mentioned above, it is often difficult to achieve fundamental changes in correcting your figure. You can train 7 days a week and eat small meals, but still not achieve significant results. And at the same time, there are always people who, without particularly straining and without breaking a sweat during grueling workouts, make significant progress. What is their secret? Individual characteristics? Constitution?
In fact, everything is much simpler. You've probably all heard about weight loss drugs that promise quick results with virtually no effort. Of course, in a saturated market, there are a lot of such offers, and some of them are outright dummies. But if you take the issue seriously, you can quickly understand that there are drugs that actually work; you just need to separate the wheat from the chaff.
If we talk about the niche of sports nutrition for girls, then we are talking about components that do not disrupt the usual processes occurring in the female body, but only stimulate them and provide an additional resource. Below we describe the principle of action of sports supplements for girls who have problems with excess weight, and vice versa, for thin people who are faced with the task of gaining muscle mass. Let's start with the last one.
Vitamins for women
Modern manufacturers of dietary supplements offer to supplement women’s sports nutrition with a fairly large number of different additives. As a rule, they are not just a set of vitamins, but complex preparations that include minerals important for the body. There is a strong gradation in the number of components contained, the cost of dietary supplements and vitamins for muscles.
Opti-Women
Since these are the most popular vitamins for female athletes, we will dwell on them in more detail.
Produced by Optimum Nutrition, which previously received a high rating for developing men's sports supplements. Available in capsules. According to the instructions, the stated composition is quite diverse: Opti-Women includes 23 vitamins and minerals. Two capsules cover the daily requirement for essential fat-soluble vitamins (A, D, E, ). Contains a high dose of ascorbic acid, approximately 4 times the daily average, as well as a large amount of B vitamins.
The Opti-Women supplement is a source of calcium necessary to strengthen the bone system. Helps prevent iron deficiency, which is involved in oxygen metabolism. The drug contains magnesium, which regulates heart function. In addition to these elements, zinc, molybdenum, selenium, copper, manganese, chromium, and iodine are present.
A distinctive feature of Opti-Women is the content of 17 types of plant extracts with varying degrees of biological activity. The main “emphasis” is placed on phyto-components that have a positive effect on the woman’s reproductive system.
Representatives who play the most important role:
- Common prutnyak . One of the famous names is Abraham's tree. Normalizes the menstrual cycle, reduces unpleasant symptoms during PMS. Included not only in this “women’s” sports nutrition, but also in some prescription medications (Cyclodinone).
- Soy isoflavonoids . According to their properties they are classified as phytoestrogens. Substances of this group play a special role during menopause (they reduce the severity of hot flashes). Isoflavonoids help reduce cholesterol and, therefore, indirectly prevent cardiovascular diseases.
- Sea kale extract . Rich in iodine. It has a positive effect on fat metabolism due to the content of a relatively large amount of polyunsaturated fatty acids.
- Extract from bear berry . Known for its antioxidant properties.
- Angelica officinalis . This component of the Opti-Women complex helps improve the functioning of the digestive tract. It is considered by pharmacologists as a mild antispasmodic, diaphoretic and diuretic.
- Grape seed extract . The action is due to the presence of polyphenols with antioxidant properties.
- Garcinia cambogia extract . Helps normalize the stages of the menstrual cycle. Helps cope with cravings for uncontrolled food intake by dulling the feeling of hunger.
Application
This type of sports vitamins is suitable for women involved in bodybuilding, fitness, and athletics. It is acceptable to use as a supporting supplement during active mental activity and increased physical activity not related to sports. The daily dose of Opti-Women is 2 capsules (one dose). The supplement is recommended to be taken with meals. The average course of treatment is 1 month.
Although the drug is not a drug, caution should be exercised when using it. Due to the presence of a large number of components, especially herbal ones, it is highly likely to cause an allergic reaction. An overdose is fraught with disruption of the digestive tract. A preliminary consultation with a sports medical specialist or a doctor involved in the treatment of already established concomitant diseases is recommended (not all substances are well compatible with some medications).
Ultra Women's Multivitamin Formula
The composition of the additive is similar to the previous one; it can be considered a cheaper alternative to the Opti-Wumen complex. Superior to him in some positions in the lineup. For example, Ultra Women's contains many times more vitamins B7, B 12 and D. Considering the specific dosages, it is suitable for sports, but not for a sedentary lifestyle. Take 1 capsule up to 2 times daily. There is also a version for men - Ultra Men's Sport.
Universal Animal Pak
If we consider the ranking of popular sports supplements, this representative is one of the first places. Contains vitamins and minerals in dosages many times higher than the daily requirement of the average body. For example, riboflavin contains 44 times more than needed per day, ascorbic acid - 16 times, and pyridoxine (vitamin B6) - as much as 90. The sports supplement is intended primarily for people who play sports professionally. Universal Animal Pak is suitable for weightlifters and bodybuilders.
Vita Complex LadyFitness
Replenishes the lack of the following compounds in the diet: B vitamins, as well as A, E, C, D. Contains iron, magnesium, calcium, phosphorus and other elements necessary to maintain the health of the body. Due to the presence of enzymes (pepsin, papain, diastase, lipase), it improves the process of digesting food and absorbing nutrients.
Can be used while dieting or taking fat-burning medications. It is recommended to be included in sports nutrition during aerobics, fitness, and shaping. The daily dose is 2 tablets daily, for a long time. With increased loss of vitamins and minerals by the body, it is permissible to increase the daily intake to 4 tablets.
https://youtu.be/3ZYf4GK8gBE
Proteins
It is believed that this is the second name for proteins. But if you delve deeper into the question, proteins can be simple and complex. Proteins are simple proteins, composed of amino acids, and are absorbed almost instantly. Proteins are complex proteins that, in addition to amino acids, can include metal atoms and other inorganic components.
Protein in its pure form is sold as a dry mixture for making cocktails. Manufacturers may include fats, carbohydrates, and vitamins in small proportions. All this ensures balanced nutrition of muscle tissue, allowing it to grow and not degrade, as happens during intense training without the necessary nutrition.
Protein or proteins are essentially a building material in the human body. They are important for normal metabolism at all levels and are the basis of sports nutrition for anyone who is looking for visible progress.
Task:
- supply of sufficient nutrients;
- correction of nutrition during drying;
- remove toxins that negatively affect the structure of muscle tissue;
- additional energy for increased loads.
Men and women involved in bodybuilding and powerlifting take an additional serving of protein daily. And the label “protein for girls” is nothing more than an advertising ploy. In fact, protein is not feminine or masculine. They help maintain muscle mass when losing weight, and prevent the absorption of fat equally in both sexes.
Important! When trying to lose weight (using a protein diet), be sure to include 150 g of carbohydrates in your daily diet. Only in this combination do fat burning processes take place effectively.
Types of food
Sports nutrition can be fairly roughly divided into several main groups designed to achieve different results. Therefore, if you ask athletes or those simply losing weight which one is best, the answers will be different depending on the starting weight, level of physical fitness, type and intensity of training, and even the gender of the person answering.
The ideal sports nutrition for weight loss for women is one that helps you quickly lose fat, but does not build muscle mass. A beautiful female body should not be too sculpted, it should be slim, toned, with beautiful velvety skin.
High-quality sports nutrition for weight loss for men should allow you to “convert” fat into muscle as quickly as possible. That is, just to promote active growth and increase in muscle volume. Because it’s nice to see men with prominent bumps in the right places.
Let's try to figure out what types of sports nutrition and in what cases are best to use.
Gainers
The supplement is very popular among those who actively train with weights. Although professional athletes, and many coaches, do not approve of it too much. It contains about 40% high-quality proteins, carbohydrates, and sometimes vitamin and flavor additives (depending on the manufacturer).
The thing is that in the presence of carbohydrates, they are primarily consumed as the main source of energy. So in this case, your own fat will not be burned, but the gainer will provide building material for muscles. They have a high risk of developing muscles under fat and increasing the volume of problem areas.
But as a replacement for one of the main meals, the gainer is good. It will provide a supply of energy to actively continue the day and satisfy hunger for a long time. In addition, a glass of gainer contains about 200-250 calories. This is very little compared to a regular portion of food.
Protein
- Pure protein is protein isolated from meat, eggs or dairy products.
- There is also soy protein, which is preferred by vegetarians and people with lactose intolerance. This type of sports nutrition allows you to quickly build muscle mass and gives you a feeling of fullness for a long time.
- Whey protein is absorbed by the body almost instantly. Therefore, it is recommended to use it immediately after intense training to prevent loss of muscle mass, since not only fat is burned during exercise.
- Egg and beef are universal. They are digested more slowly and can easily replace lunch, for example.
- Caseins are even slower proteins. It is better to drink them at night. Then the digestion process will take longer, and the high rate of metabolic processes will remain even in sleep.
BCAA
These are amino acids into which protein is broken down after it is absorbed by the body. Essentially, these are small construction particles that can be embedded into tissues and quickly restore muscle structure. During intense training with heavy weights, microdamage to muscle fibers occurs, which is why BCAAs are very popular among advanced bodybuilders who are actively building body contours.
In the process of losing weight, they practically do not play any role - people with excess body weight, who are usually far from sports, simply cannot bear the level of load at which BCAAs will begin to work. And such a drug costs a lot of money. So it is better to refuse to buy it for weight loss.
L-carnitine
Many people mistakenly consider it a fat burning supplement, but it is not. Rather, it is a catalyst that encourages the body to use fat cells as its primary source of energy. But to do this, you need to create a calorie deficit, and this can only be done with additional physical activity.
Simply put, you shouldn't even hope to lose weight with L-carnitine if you don't exercise regularly. Moreover, when taking it, aerobic exercise is recommended: swimming, running, ball games, fast dancing, aerobics, etc.
If you prefer to lift weights, this supplement is not the best choice.
Protein bars
An ideal snack, especially after an active workout. The comfortable shape allows you to take them with you to the gym, on the road and even to work. Consist of high-quality protein and various flavoring additives. The nutritional value of such a bar is low, but at the same time it perfectly satisfies the feeling of hunger for a couple of hours.
However, a protein bar will not replace a full meal. Trainers advise eating it after training to compensate for energy losses and restore muscles faster.
The protein content in it is less than in a protein shake, but they also need to be taken into account in the daily diet. An excellent sports nutrition for girls for weight loss is a protein bar with the addition of L-carnitine.
Gainers
A food supplement that consists of 50-75% carbohydrates and a smaller percentage of proteins. Depending on the manufacturer, they may contain vitamins, creatine and other substances. This is a high-calorie and balanced product.
Studies by American scientists in 2009 and 2011 show that this ratio is the most effective. If the first generation gainers contained a maximum of carbohydrates and protein, which in terms of calories reached 3000 calories at a time, today’s supplements are presented in the form of carefully selected special easily digestible carbohydrates and purified proteins.
Pros:
1. perfect for people with a thin body constitution;
2. helps to quickly renew strength after training;
3. does not contain fat, so the body retains its shape while gaining weight;
4. can replace proteins.
5. Helps support the body if there is no way to eat well
6. Quick and convenient to prepare and take.
It is not recommended for people prone to obesity. But one should not overestimate the nutritional value of the supplement. A nutritious and varied diet remains a must.
Creatine
A synthetic analogue of a natural substance found in the muscles of many mammals. Thanks to this component, our muscles work longer and more actively. Feature of creatine: reserves of adenosine triphosphate (ATP) are actively replenished. Without delving into medical terms, let us explain that thanks to this process, the muscles receive additional contractile force, which is especially valuable during a short-term increase in loads (for example, during jerks when lifting weights, or in sprinting).
5 g of creatine daily will help make your muscles stronger and more resilient. It will also help increase muscle mass and density.
Amino acids (BCAAs)
A complex of three essential amino acids: valine, leucine, isoleucine. The term “essential” means that the body cannot synthesize such amino acids and must receive them through food.
Action:
- promote muscle growth;
- normalize metabolism;
- promote proper fat metabolism;
- prevents catabolism (muscle reduction).
Sports nutrition for weight loss. What suits girls
Most diets are aimed at losing weight, but what is often hidden is that weight loss occurs primarily due to a decrease in muscle mass. While fat reserves remain virtually untouched. As soon as the elements necessary for muscles begin to enter the diet, body weight begins to grow again.
Remember - many diets simply disrupt metabolic processes in the body. As a result, we have exhausted muscles and minimally reduced levels of body fat.
To start the reverse process, you need to reduce the calorie content of your diet and replace high-calorie foods with protein shakes or bars. Creatine and BCAAs are also necessary for increasing the efficiency of each workout and rapid recovery after them.
Biotin
Biotin is an active substance that belongs to enzymes and “manages” the protein and fat balance and regulates the metabolism of carbohydrates in the body. It is important for the normal functioning of the pancreas and liver.
In combination with other microelements, it helps to correctly absorb protein and burn fat, and then promotes proper decomposition.
With a rational approach to sports (proper nutrition and physical activity), Biotin will help you cope with excess weight.
Fat burners
To combat fat accumulation, women are recommended to take a category of sports supplements such as fat burners.
Lipotropics – promote the breakdown of fats;
Thermogenetics - slightly increase the temperature, as a result of which the body spends more energy, and therefore calories;
Calorie blockers – reduce appetite, prevent the absorption of fats;
Diuretics – have a diuretic effect, are used in combination with other drugs, and remove excess fluid.
Fat burners in combination with regular training undoubtedly lead to visible progress, but excessive abuse of this category of sports nutrition is highly discouraged for the female body. Be sure to follow the recommended dosage and undergo post-cycle recovery after taking fat burners.
Also, it will be useful for girls to know that there are so-called “soft” fat burners with natural ingredients that have a gentle effect.
Memo on taking fat burners:
Fat burners should be taken in the morning before meals and/or 15-20 minutes before training. Lipotropics are taken only before intense training. You should not take medications later than 18.00. Since this can lead to insomnia and overexcitation of the nervous system.
During the course of thermogenetics, it is recommended to drink plenty of fluids. Some fat burners of this kind can raise the temperature to 38 degrees. Water will not only speed up metabolism, but also protect the body from dehydration.
Important! Do not mix pre-workout complexes and fat burners. It is also not recommended to take fat burners for longer than 1 month without breaks. Be sure to take a 1-2 week break when taking the course.
Do not forget to support the body with vitamin and mineral complexes to maintain immunity and the balance of minerals in the body. If you follow the above recommendations, you will be able to achieve your goals much more effectively.
How to use
Taking vitamins alternates with rest intervals. Use the vitamin complex for 1-2 months, after which they take a break for 1 month.
Some vitamins are produced by beneficial intestinal microflora. If you take sports vitamin supplements constantly, your body stops producing them on its own.
Always take capsules or tablets after meals or during meals. Use on an empty stomach may cause stomach problems. If you already have gastritis, then you need to consult a gastroenterologist about what sports supplements can be taken without the risk of exacerbation of the disease.
It is also necessary to strictly follow the instructions for taking vitamins because taking certain complexes at night can cause problems with falling asleep and the depth of sleep.
https://youtu.be/MLWnAC6aYpo
What's the result?
Girls' reviews of sports nutrition vary somewhat. Some people clearly overestimate the drugs and expect a “miraculous” effect from them. Others rightly note the harm to health and possible “side effects” of some drugs. But in general, the reviews are positive both when gaining weight and when losing weight. There is a visible effect from taking sports supplements, and this is the main thing.
It is important to remember that supplements by themselves do not work. They only multiply the effect of hard training, so if you want to get maximum results in losing weight, or vice versa, in gaining useful mass, then do not forget about working in the gym.
It is physiologically determined that the female body is initially not inclined to quickly gain muscle mass, which cannot be said about fat accumulation. Therefore, the optimal recommendation for women is to include mandatory physical activity in the regime, while proportionally providing the body with the necessary influx of proteins, carbohydrates, vitamins and minerals.
Sports nutrition mobilizes body processes in both men and women. The effects of various sports supplements can be divided into three main groups: increase muscle strength and endurance; provide additional building material for the growth of muscle tissue; accelerate metabolic processes, including the release of energy from burning fat cells.
Reviews from women about the effectiveness of vitamin complexes
Now I follow a strict diet to lose weight, but I don’t stop training. Because of this, I feel a loss of strength. To keep energy for sports, the coach advised Opti-Women. I immediately bought a jar of 120 pieces and drank 2 capsules after breakfast for 2 months.
Opti-Women was well tolerated. There was no heartburn or allergies. I didn’t feel any increase in activity or energy from taking vitamins, but my general condition, hair, skin, and nails improved.
Read more: Which vitamins are most effective and beneficial for the heart and blood vessels
I combine work with training. Sometimes I work too hard for my age, and 3 months ago I got to the point of insomnia, headaches and dizziness. I purchased Hungarian vitamins Multivitamin for women from Bio Tech by accident in a sports store. The dietary supplement contains a significant amount of B vitamins and plant extracts that are beneficial for women's health.
When I bought the Vita Women complex, I was already familiar with the quality of Maxler products based on the BCAA capsules that are produced by this company. Out of caution, I took one capsule at a time; the jar of vitamins lasted for 2 months. During this time, the working weights increased, and some indicators were even improved.
But the pills have an stimulating effect; they are taken only in the first half of the day. If you drink in the evening, it will be difficult to fall asleep or you will wake up before your alarm clock with a headache.
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Article design: Olga Pankevich
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