A few basic rules:
1. It is important to understand that no matter how effective sports nutrition preparations are, they will not replace a balanced diet, including cereals, chicken, cottage cheese, vegetables, and fruits.
2. Sports nutrition will only give you something with regular training. Depending on the initial physical form and your goal, they should be at least 3 times a week.
3. In sports nutrition, there are no such concepts as “heavy” and “light” drugs. They are all legal and go through numerous checks before being released to the market.
4. You can start using sports nutrition at any stage of the training process: it doesn’t matter if you are an experienced athlete or just a beginner fitness player.
When working on a set of muscle mass, a large amount of protein should be supplied to the body daily: about 2 g per kilogram of the athlete’s weight. In this case, in addition to eating protein foods – eggs, cottage cheese, meat – you can also use l carnitine coffee uk sports nutrition – protein or amino acids. If, for example, you still need to get 50 g of protein per day to achieve the required norm, you only need to drink two servings of protein.
As a rule, quickly digestible (15-20 minutes) whey protein is drunk in the morning. The second serving can be taken in the evening at night. It can be casein protein, which is digested for a long time – within 4-6 hours. It will be processed during sleep, and you will not starve, preventing muscle tissue breakdown.
You can also use the essential amino acid BCAA. They prevent the breakdown of muscle tissue. If you are starting, you should take 4 to 8 g before and after training. Liquid forms of BCAA can be drunk directly during the training process.
Another drug is creatine. Its use can be started with the simplest form – creatine monohydrate. The drug affects the increase in muscle strength. It is better to use it with carbohydrates – honey or juice for better absorption. You should start from 5 g to 20 g.
Loss of fatty tissue
To lose weight, you need to create a calorie deficit. To get started, go through medical testing (Medass or Futrex). This will allow you to determine the% of fat and muscle and determine the main metabolism to accurately calculate the diet. Based on these data, a special diet is developed.
Remember that the more you have a calorie deficit, the more intense the process of losing weight. It should be borne in mind that when you lose adipose tissue, muscle mass will inevitably be lost, so you should especially strictly monitor nutrition and eat 4-5 times a day, according to the developed diet. The main task is to create conditions under which you will lose a minimum of muscle tissue.
The diet should be saturated with protein, and only complex carbohydrates (cereals) should be consumed. From the diet, it is necessary to exclude all sweets, fried, flour, eat more vegetables.
Protein and BCAAs for weight loss are used the same way as when working on gaining muscle mass.
Fat burners. A huge number of them are on the market, but almost 100% of them raise blood pressure, so consultation with a doctor before using them is required. A significant overdose of such tablets can lead to a hypertensive crisis, so they must be taken very carefully. If you do not have any health problems, you can choose the right drug for yourself. Fat burners will also help reduce appetite and make it easier to tolerate the diet.
Sugar substitutes are strongly discouraged. They almost always contain sodium cyclamate. It interacts with the bacteria that are in our bladder, as a result of which the risk of developing oncological processes in this organ increases.