Using sports nutrition when drying the body

Why is body drying necessary and who is it indicated for?

Why is body drying necessary? First of all, in order to reduce the level of fat mass without losing muscle mass - that is, to form a pronounced muscle relief. The decision on the need to “dry out” should be made by an athlete based on the individual characteristics of his body and current physical form, but if we classify who may need drying, we can distinguish the following categories:

• professional bodybuilders: to maintain optimal physical shape, as well as in preparation for competitions;
• amateur athletes: to improve physical fitness by burning body fat if its volume exceeds 20%.

If you follow all the principles of body drying for men, the process will have positive consequences, including:

• strengthening the heart and vascular system;
• cleansing the body of harmful waste and toxins;
• improvement of skin condition;
• increase in strength and endurance.

At the same time, it is very important to say that people who have problems with excess weight should not consider drying as a way to get rid of extra pounds - in this case, you will need to choose a completely different type of physical activity and diet that promotes a smooth and safe reduction of excess weight. Only after the problem of excess weight has been solved can you proceed to drying.

Products and nutrients during drying

The ideal option for losing weight and getting the body of your dreams can be achieved by supplementing sports nutrition with proper nutrition. There are several basic nutritional rules that it is advisable to carefully follow:

1. During the drying period, it is advisable to reduce the approximate amount of carbohydrates consumed by half; you should not eliminate them completely, since the body without carbohydrates will go into a state of ketosis, which is not very correct when acquiring a sculpted body,
2. The permissible amount of carbohydrates should be consumed from vegetables,
3. It is worth consuming lean protein and fat with each daily meal, this will effectively replenish lost carbohydrates,
4. The diet should contain a large amount of unsaturated fats - nuts, avocados, high-quality olive oil,
5. To saturate your body with healthy protein, you should eat chicken breast, whitefish, all types of salmon, eggs, tuna, and turkey.

Be sure to read: The use of succinic acid as a means for weight loss

A mandatory requirement is the complete exclusion of sodium and large amounts of sugar from the diet.

It is necessary to carefully study the labels of all products and not buy those that contain more than 5 grams of sugar per 100 grams. As for salt, you should consume no more than 2000 mg per day. If the amount of salt exceeds this minimum, water will be retained in the body, and this will complicate and significantly slow down the burning of fat cells. In addition, you need to remember that excess sodium often causes high blood pressure.

What is the difference between losing weight and cutting?

Despite the fact that both drying and losing weight are processes that help the body get rid of excess fat, there is an important and fundamental difference between them, and therefore these two processes should not be confused.

The main goal of losing weight is to significantly reduce body volume by reducing muscle mass and getting rid of excess fat tissue, while when drying the body for men, fat burning occurs without damage to muscle mass, as a result of which its delineation is achieved.

Thus, we can conclude that drying the body is sports weight loss, during which the quality of your muscle mass does not suffer and the content of subcutaneous fat is reduced.

Meal frequency

Along with the foods and various beneficial substances that should be present in the diet, it is worth following certain rules regarding the frequency of meals:

• According to the rules, breaks between standard meals should not exceed two hours,
• It’s worth eating as systematically as possible, and sports nutrition will help you achieve a positive result,
• To gain the necessary lean muscle mass, you should definitely gain calories from protein, ideally consume from 2 to 4 grams per kilogram of total body weight,
• It is advisable to always have high-quality protein on hand; if you take it instead of your next snack or before bed, you can protect your trained body from an unfavorable condition in which muscle fibers lose such important indicators as strength, total mass and density.

Building muscle fiber and losing fat at the same time is quite difficult. You can help yourself achieve a positive result only with the help of a properly structured diet and the use of sports nutrition. It doesn’t matter how intensely and hard a person works out in the gym.

You cannot do without a well-thought-out and balanced diet. If you accompany your workouts at the fitness center with proper nutrition and taking the medications listed above, you can quickly acquire a beautiful, sculpted body.

If a person has certain health problems, it is worth consulting with a personal therapist and undergoing at least minimal tests before using the supplements listed above. This is an important requirement when taking multivitamins, since some of the substances in overdose can cause a significant deterioration in well-being.

Basic rules for drying the body for men

Today, there are two approaches to the process of drying the body for men:

1. An athlete who is not overweight at the initial stage begins to dry out only after a phase of active weight gain, which implies good nutrition without restrictions, and, accordingly, a certain set of fat deposits. When the desired muscle volume is achieved, you can move on to drying and burning excess fat.
2. An overweight athlete first reduces the amount of body fat, achieving a body fat ratio in the range of 10-15%, and only after that proceeds to active weight gain. With this method, you work with already drawn muscles and understand which muscle group is best to work on. In addition, building muscle mass on a “dried body” is more efficient and effective.

However, regardless of the chosen approach, the basic principles of drying the body for men will be the same and should include:

• daily intensive training, including cardio exercises - physical activity should be circular in nature with 3-4 cycles and 15-20 repetitions of each exercise; The duration of training should be 30-50 minutes, frequency – 3-5 times a week;
• high-protein meals 4-6 times a day in small portions - the size of one meal should not exceed 400 grams;
• sports and vitamin-mineral supplements.

In order to calculate “dry” body weight, you can use a simple formula:

Weight (kg) – (weight (kg) x (% fat: 100))

In this case, you can measure the percentage of fat yourself using appropriate calculators, or by contacting specialists. After all the calculations have been made and you know the dry body mass index, you can proceed to drawing up an individual drying program.

How to properly dry the body for men? It is necessary to choose the optimal balance of nutrition and sports, because obtaining a beautiful visible relief or so-called “dry” mass is impossible without an active training process that helps to achieve maximum muscle definition without compromising their quality.

The duration of body drying depends on your individual characteristics, but the recommended periods are from 10 to 12 weeks - no more! If you are new to sports and your body has not previously experienced such severe stress, you should shorten this period and then gradually increase the load, reaching maximum time intervals.

It is worth remembering that you should also gradually exit the body drying mode. When the fat layer stops burning, stop. By gradually adding carbohydrates, you will give the body a chance to recover, and then you can dry out the fat layer again.

Whatever program you choose, you should remember the important points associated with drying the body for men in bodybuilding. Fitness trainers recommend:

• create a calorie deficit and monitor the amount of protein and fat consumed, adding complex carbohydrates to your diet (you can’t do without them);
• watch your weight - lost kilograms should be monitored so as not to overdo it;
• follow an intense training regimen, supplementing it with cardio exercise;
• give up bad habits such as alcohol and smoking;
• forget about eating immediately before bed - at night the body should rest, and not digest everything that you ate five minutes before going to bed. The maximum you can afford is a slow-digesting protein, which will work on the quality of your muscles even at night.

However, when deciding whether to dry, you should remember that this method is contraindicated for people who have been diagnosed with problems with the pancreas, liver, kidneys and heart. Therefore, if you decide to work on the relief of muscle mass, first of all, consult with qualified specialists who will prepare for you a thoughtful nutrition and training program taking into account your individual characteristics.

General information about drying

Before considering the correct selection of nutrition for drying, you need to introduce some concepts. Weight loss is maximum weight loss, with priority given to fat mass. Losing weight means making every effort. While losing weight a person:

1. Loses muscle mass, sometimes to a greater extent than fat mass.
2. Do not strive to maintain the correct balance of proteins in the body.
3. Loses strength indicators.
4. Loses muscle tone.
5. Very often it puts stress on the kidneys and liver.

This weight loss method is only suitable for those people who do not have basic physical fitness and cannot do most standard exercises. In addition, basic weight loss is necessary for health. Well, and often it does not require intense physical exercise, which is a priority factor for girls.

Drying is fundamentally different from losing weight, despite external similar signs. Drying is the loss of fat and excess fluid under the skin, with maximum preservation of muscle mass. Drying, as a physiological process, is a more complex mechanism that requires deception of the body.

During drying, a person:

1. Maintains muscle mass, sometimes sacrificing extra pounds.
2. The intensity of weight loss is much higher than with classic weight loss
3. Strive to maintain the correct balance of proteins in the body.
4. Minor loss of strength, with almost instant recovery.
5. Increased muscle tone.
6. Receives a blow throughout the body.

Cutting is a process that is best carried out only when you have a significant supply of muscle mass. In addition, proper drying causes severe dehydration of the body, which is required to increase definition and vascularity. Therefore, this process, unlike weight loss, is short-term in nature with subsequent reversal. However, it can be extended with less harm to health. To do this, you need to use the right sports nutrition during drying. It will allow you to consolidate the results, remove more fat compared to water, and slow down the rollback after completing the course.

Nutrition for drying the body, menu for men

When burning fat mass, you should very strictly adhere to your nutrition schedule and drink a sufficient amount of water, which is calculated based on your weight, intensity of exercise and calories consumed.

How to eat when drying the body for men? The menu and food during drying the body, in general, must include fats, the sources of which can be nuts or sea fish. Complete exclusion of fats can lead to hormonal imbalances.

Without studying which foods are not allowed when drying the body, you can seriously harm the body. Serious drying means giving up any junk food. It is replaced by food steamed or baked without oil in the oven.

What foods do you eat when drying your body? It’s easy to remember them - these are fish, cereals (buckwheat, oatmeal), rice, meat, eggs and cottage cheese. A separate column includes green and red vegetables that have not undergone heat treatment (tomatoes, cucumbers, broccoli, onions, lettuce). The allowed fruits are kiwi, lemon, apple, and fresh pineapple. Prohibited foods for drying the body are sweets, flour products, unhealthy snacks, snacks. There is a taboo on potatoes, beets, legumes, and alcohol.

Below you can see two sample menu options:

Option I

• 8.00 – oatmeal (100 grams) and 1-2 eggs (hard-boiled), coffee with milk is allowed;
• 11.00 – 1-2 bananas;
• 14.00 – low-fat broth, a piece of whole grain toast;
• 17.00 – 300 grams of low-fat cottage cheese;
• 20.00 – vegetable stew, 200 grams of boiled fish;
• 23.00 – complex protein supplement

Option II

• 8.00 – rice porridge (100 grams), steamed turkey (100 grams)
• 10.00 – low fat cottage cheese (no more than 4%) – 300-400 grams;
• 12.00 - green apples (200-300 grams);
• 14.00 – buckwheat porridge (100 grams), baked veal (100 grams);
• 16.00 - cottage cheese (400 grams);
• 18.00 – boiled chicken breast (150 grams), fresh vegetables (300 grams);
• 20.00 – vegetable stew, 200 grams of boiled fish;
• 22.00 - protein mixture, amino acids

Based on the examples of nutrition programs given, you can understand what to eat when drying the body for men - this is healthy food, in the preparation of which practically no oil is used; ideally, reduce salt intake. Forget about fatty and smoked foods. From now on, sugar, mayonnaise, sauces and all kinds of seasonings are your enemies, and low-calorie dishes containing precious protein are your bosom friends.

It should also be said that drying food consumed after training should contain not only proteins of natural origin, but also complex carbohydrates, which will allow you to restore the energy expended during training. In general, we talked about nutrition before and after training for different purposes in our previous articles.

Food for drying[edit | edit code]

Source - Hercules magazine No. 4 2010

Sports supplements for “drying”

Why do we need sports supplements for “drying”?[edit | edit code]

Without a diet, fat cannot be overcome, no matter how much you sweat in the gym and no matter what you stuff yourself with. This is an axiom. Therefore, by tightening the belt and relying on an iron will? Exactly! But don’t forget about sports nutrition, which can also help. In what and how? Let's figure it out.

How to preserve muscles[edit | edit code]

When going on a strict diet, we exclude fats from the diet and cut down on carbohydrates. But the problem is that carbohydrates are the main fuel when lifting weights. And when it ends, our body begins to break down... no, not fats! Fats are an emergency supply of energy resources. Alas and ah, but muscle proteins go into the “furnace”! The ones that have been earned through hard work. It's a shame? Not that word. But there is a way out. Namely: take branched chain amino acids (BCAA) right before training. BCAA are the essential amino acids leucine, isoleucine and valine, which make up at least a third of our muscles and which the body is unable to synthesize. And therefore BCAA is an excellent anti-catabolic. When your carbohydrate reserves are depleted, 5 grams of these amino acids taken before training will provide a reliable shield to cover your muscles. Moreover, these amino acids taken after training will significantly speed up the process of muscle tissue recovery. To maintain 100% muscle retention, add protein. You can take regular whey, or you can take some “long-lasting” multi-component one. The main advantage of the whey is its ultra-fast absorption, which is especially valuable after training, when an “anabolic hole” forms in the body. On the other hand, when calories are in short supply, it is extremely important to provide a constant supply of amino acids. And here complex protein is preferable. And it satisfies hunger better. When talking about dry protein, let’s not forget about the taste. After all, when you are on a diet, sometimes you really want something sweet!

Which sports nutrition manufacturer to choose[edit | edit code]

There is nothing special to guess: any manufacturer except domestic. The best products are Gold standard from Optimum Nutrition, Lipo 6X from Nutrex, Animal Cuts, Lipodrene, Hydroxycut Hardcore, OxyElite pro from Usp.

How to get energy during a workout[edit | edit code]

The essence of cutting nutrition is to burn more calories than you consume. Well, this causes an energy deficit, especially when there are very few carbohydrates on the menu. Where is the exit? Every few days, increase your carbohydrate intake by 50-100 grams per day? Yes, such tactics will prevent your metabolism from slowing down and will temporarily increase your energy level, but overall it will not solve the problem. And the magic sports nutrition for cutting called L-carnitine will solve it! An extremely beneficial property of L-carnitine in this case is that it promotes the oxidation of fats in mitochondria (the “energy stations” of cells) to produce energy. Fats, which under normal conditions the body “saves” for emergencies, become a lifesaver! Essentially, we're doing a double whammy on fat: we're breaking it down for energy, which we use to burn even more fat during workouts! Multipower offers a range of products containing L-Carnitine that increase arousal, physical activity and the working potential of nerve endings in the muscles. The most famous of them is L-Carnitine Liquid Forte. You absorb L-carnitine in liquid form faster, and even one ampoule containing 1500 mg of L-carnitine, drunk before training, can help you. For greater effect, take 2 ampoules of L-Carnitine Liquid Forte before training

Boosting immunity[edit | edit code]

You work out like a man possessed to get dry, clock up hundreds of kilometers on an exercise bike, and at the same time limit yourself in food. What's happening to your immune system? That's right, he's starting to get hooked. Extreme loads reduce the body's resistance to disease, and a monotonous diet does not provide the necessary supply of vitamins and minerals. To avoid ending up in a hospital bed, play it safe with vitamins. Just one capsule of MultiVita vitamins per day will provide you with the most essential vitamins.

Fat burners for drying[edit | edit code]

We have already talked about the remarkable fat-burning properties of L-carnitine. Is it possible to burn fat even more intensely? Definitely, and here fat burners, or more precisely, thermogenics, will come to your aid. Thermogenics are the common everyday name for a group of drugs that have a thermogenic effect (from the Greek “thermo” - heat and “genesis” - to produce) and can really speed up your metabolism. It is known that when taking thermogenics, body temperature rises by 0.5-2°C. It is “thermogenics” that account for a third of the money spent on the purchase of sports nutrition products, which suggests that they really fulfill their advertising promises, i.e. increase strength and endurance, provide energy while helping to reduce subcutaneous fat without reducing muscle mass. And this is exactly what we need! from Multipower contains not only components traditional for such drugs, such as green tea, guarana extract, choline and inositol, but also the amino acid L-tyrosine - a product from which dopamine is formed, which is responsible for a good mood and a decrease in appetite! Multipower did not limit themselves to this product and developed it. ThermoBurnerExtreme is a product with an even more impressive composition. You should take this drying nutrition twice a day, one capsule before meals and before training, with water.

It seems that's it. Now, I’m sure you don’t doubt at all that sports nutrition is something that can really help you out. When you go into battle overweight, you will be armed. And this is the key to success.

Supplements for drying the body of men

Sports nutrition added to an athlete’s diet during cutting is an important component of the process, helping to make it more effective and of higher quality. The main assistant to a bodybuilder and the main builder of muscle fibers is protein, also known as protein. Which protein for drying the body is better for men to buy? Ideal supplements are casein and egg protein. The first is recommended to be consumed before bed, the second - between snacks. Drying the body for men without losing muscle will be impossible without the use of the following supplements:

• BCAA is a mixture of essential amino acids that plays the role of “fuel” for muscle growth;
• L-carnitine – promotes and accelerates the breakdown of subcutaneous fat;
• Creatine – when drying the body, it is responsible for physical endurance and strength during intense training;
• Vitamin complexes will help compensate for the lack of useful elements, for example, vitamin C is an essential element for bodybuilders, increasing the effectiveness of physical activity.

Nutrition while dieting

A diet for developing muscles involves not only avoiding unhealthy foods, but also complete control of calories, protein, carbohydrates and fats in food.

Also a distinctive feature of the diet is the alternation of food on days of physical activity and rest. When training is present, the athlete should consume the usual amount of calories, and in between, reduce the volume of portions.

The most popular option among athletes is a low-carbohydrate diet for men on cutting, which allows you to get rid of fat in the shortest possible time. The result will not be long in coming, but maintaining your diet and training schedule without disruption is very difficult. The fact is that the body receives a minimum of carbohydrates and energy potential suffers.

A no-carbohydrate diet is the most popular option among athletes

Muscle function requires energy, which is synthesized from glucose. When it is not supplied to the body through food or is insufficient, accumulated glycogen reserves are used. This leads to a decrease in the visual volume of the muscles and a decrease in strength, but the relief is drawn. To maintain muscle parameters, an increased amount of protein is required.

Important! Reducing the amount of carbohydrates should be gradually introduced into the usual eating schedule. Otherwise, overall weight and muscle tissue are lost instead of fat.

The standard cutting diet for men involves consuming carbohydrates in limited quantities. The athlete gradually reduces the amount of the element in food, bringing the diet to the desired level. Regular meals are also a special feature, since you have to break the daily menu into 4-6 small portions.

Basic diet rules:

• split meals throughout the day;
• a rich breakfast with the largest amount of carbohydrates;
• eating most of your diet in the first half of the day;
• compliance with protein and fat intake standards;
• creating a calorie deficit through nutrition and high-intensity training;
• maintaining a daily routine (diet, sleep, physical activity);
• giving up stimulants (coffee, alcohol) and other bad habits.

Consumption of carbohydrates in limited quantities implies a standard diet during drying.

Cutting nutrition for men: allowed and prohibited foods

Proper nutrition for drying the body for men includes a variety of dishes prepared based on the following products:

• lean lamb, beef, rabbit;
• turkey and skinless chicken;
• eggs;
• sea ​​and river fish, seafood;
• fermented milk products with a low fat content;
• porridge: brown and unpolished rice, buckwheat, pearl barley, millet and so on;
• fruits, vegetables, berries - taking into account the sugar content. You don’t have to limit green vegetables and herbs, green apples, grapefruits;
• almost all types of legumes;
• pasta and bread made from durum wheat;
• dried fruits and nuts in small quantities;
• vegetable oils;
• olives;
• mushrooms – allowed once a week.

There are a number of products that are prohibited . These are any sweets, white bread, pastries, fast food, chips, crackers and other snacks, pickles, smoked meats, sausages, sausages and everything else that contains simple carbohydrates, animal fats and does not fit well into the canons of proper nutrition.

Menu for the day

A diet for cutting involves a balance in calories, as well as vitamins and minerals. Without the right approach, the body will lose muscle instead of fat tissue, so the issue of nutrition is approached very responsibly.

The table shows drying meals for men and an approximate list of products for one day.

The table does not show serving sizes because they depend on your current and goal weight. Calculation of the calorie content of a diet for drying the body and menu for men is individual.

Calorie balance involves a cutting diet