How to choose the right sports nutrition and weight loss menu for a woman

The most popular methods of losing weight today are mono-diets, the main principle of which is a global restriction in acceptable foods. Their popularity is due to the fact that with the help of a sports diet for burning fat for men, you can get rid of 3-5 kilograms of excess weight in a matter of days. However, those who understand the harm this can cause to their health resort to weight loss methods that are gentler on the body.

sports diet for burning fat for men and women

Mono-diets, due to their imbalance, almost completely exclude any physical activity. If you are involved in any sport and want to increase the effectiveness of your training, then a special sports diet for burning fat will be an ideal addition to it.

This sports diet for women for weight loss, like many others, provides for split meals - 5 times a day in small portions. Dieticians insist that it is multiple meals that help prevent weight gain, since metabolic processes in this mode are almost constantly forced to function.

Sports diet menu for burning fat for women and men for one week

Day 1 : breakfast - 2 egg whites and one yolk, 100 grams of oatmeal, a glass of orange juice, 50 grams of cottage cheese; second breakfast - fruit salad with low-fat yogurt; lunch - 100 grams of boiled chicken, 100 grams of boiled rice, green vegetable salad; afternoon snack - baked potatoes, low-fat cottage cheese; dinner - 200 grams of stewed lean fish, apple, vegetable salad.

Day 2 : breakfast - muesli (100 grams), skim milk, 2 boiled eggs, fruit; second breakfast - carrot juice, a little low-fat cottage cheese; lunch - 200 grams of boiled chicken, boiled or baked potato, apple; afternoon snack - fruit salad dressed with low-fat yogurt; dinner - 150 grams of stewed lean fish, a small portion of boiled beans, vegetable salad.

Day 3 : breakfast - 200 grams of fresh strawberries, 100 grams of oatmeal, steam omelette of two eggs; second breakfast - one banana, 100 grams of low-fat cottage cheese; lunch - 200 grams of boiled or baked fish, 100 grams of boiled rice, green vegetable salad; afternoon snack - some fruit, low-fat yogurt; dinner - 100 grams of boiled chicken, some corn, vegetable salad.

Day 4 : breakfast - grapefruit, 100 grams of oatmeal porridge, low-fat milk; second breakfast - 100 grams of low-fat cottage cheese, banana; lunch - 150 grams of boiled chicken, 50 grams of boiled rice; afternoon snack - bran and a glass of vegetable juice; dinner - a little corn, 120 grams of boiled or baked beef.

Proper nutrition and exercise for weight loss

Sports and nutrition for weight loss should be interconnected, then the result will be achieved faster. The main goal is to reduce body fat, build muscle mass, and get a slim body. By following the basic recommendations for creating a healthy, low-calorie diet, any girl will be able to lose weight and get her figure in good shape. Experts advise continuing to adhere to these rules after losing weight so that the kilograms do not return again.

Before training

Many girls believe that the less food you eat before starting a workout, the faster weight loss occurs. If you don’t eat something before going to the gym, it will be difficult to fully exercise. Pre-workout nutrition to burn fat is a must for weight loss. A girl who neglects this rule runs the risk of serious health problems, in addition to the low effectiveness of exercise, therefore exercise on an empty stomach is strictly prohibited.

Nutritionists advise eating no later than 1.5-2 hours before the intended workout. It is better to give preference to carbohydrate and protein foods, which provide energy reserves for exercise. The total calorie content of the dish should not exceed 300 kilocalories. Suitable for meals:

• porridge from any flakes - buckwheat, oatmeal, barley, corn;
• vegetable salad with chicken breast;
• bran with juice;
• bread made from rye flour with kefir or yogurt.

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During training

If classes last no more than 1 hour, then nutrition during training for weight loss is not required. However, it must be taken into account that during this period a person sweats a lot. In order to restore the water-salt balance of the body, it is recommended to drink more water. When exercise takes longer, it is permissible to consume a special balanced diet in the form of carbohydrate shakes or energy bars. Such products do not overload the stomach and do not interfere with training.

After training

Before starting classes, food serves to provide energy to the body. Post-workout nutrition for girls should include a minimum of carbohydrates, then weight will decrease. It is recommended to eat more food consisting of plant proteins after exercise. If training is carried out before an afternoon snack or dinner, then in the evening it is better to drink a glass of kefir or drinking yogurt.

Sports nutrition for burning fat for men and women

We offer you a sample menu for a sports diet. You can choose these products at your own discretion.

First breakfast:

• one ripe banana;
• two green apples;
• a glass of low-fat kefir.

Lunch:

• an omelette made from one egg, 100 grams of lean boiled meat, 200 grams of carrot and white cabbage salad, a slice of rye bread, a cup of tea with a spoonful of honey and a slice of lemon;
• wild rice casserole, 100 grams of boiled lean meat, vegetable side dish, 100 grams of seaweed salad, a cup of coffee without milk and sugar;
• rye bread with butter and low-fat cheese, 100 grams of boiled or baked chicken breast, 100 grams of fresh vegetable salad, a cup of green tea without sugar.

Dinner:

• 250 ml of vegetable soup, 100 grams of beef stew, 100 grams of vegetable stew, a slice of rye bread, dried apricots, a cup of unsweetened tea;
• 250 ml of solyanka, 100 grams of boiled or baked lean fish, 100 grams of fresh white cabbage and crab sticks salad, seasoned with a little olive oil, a slice of rye bread, a cup of green tea;
• 250 ml of vegetarian borscht, 100 grams of boiled or baked beef, 150 grams of fresh white cabbage and paprika salad with a little olive oil, a cup of unsweetened green tea or half a glass of fruit juice.

Pre-workout nutrition program for burning fat for women and men (two hours):

• half a glass of fruit juice (preferably freshly squeezed, not store-bought);
• a glass of rosehip infusion;
• one green apple;
• one orange.

Dinner:

• 100 grams of beef stew with broccoli and mushrooms, 100 grams of grated carrots, 30 grams of raisins, a cup of tea without sugar;
• 200 grams of vegetable pilaf (millet), a glass of tomato juice;
• 100 grams of oatmeal seasoned with olive oil, 100 grams of fresh vegetable salad, a cup of green tea without sugar.

Following such a diet, the weight should be about two kilograms per month. Results depend on your body and the intensity of your training. As already noted, such a diet can also be followed by those who do not regularly exercise. But in this case, do not expect particularly significant and quick results in losing weight, since this menu is quite rich - it is focused on burning the calories received by the body during training.

The main rule of any diet based on healthy eating is to exclude fried, salty, starchy and sweet foods from your diet. Follow these rules and you will feel much better and also get rid of extra pounds.

Types of sports nutrition for weight loss

Sports nutrition consists of several different classes. They are aimed at achieving various effects (“drying” the body, accelerating metabolism, gaining weight, muscle growth, etc.). It is necessary to take them comprehensively and individually, selecting medications specifically for your goals. In case of weight loss, the following supplements are necessary:

• Fat burners. The most popular type is thermogenics. They increase heat production, which uses more energy in the body. To provide the body with the necessary amount of energy, fat reserves begin to be burned. The best drugs: Black Widow, Black Mamba, Hellfire, SummerTime, Reduxin, Turboslim, L-Carnitine Power, Xenical, Glucobay.
• Amino acids. First of all, they protect muscles from decay during weight loss. You definitely need to use amino acids if, for example, you want to maintain the muscles of your buttocks, thighs, and abs pumped up during fitness. Amino acids not only protect muscle tissue, but also help accelerate fat burning. They saturate the body with antioxidants that remove toxins, which often lead to edema and weight gain. Some amino acids suppress appetite. You can choose Amino Energy from Optimum Nutrition (powder), Amino Liquid from Nutrition (drink), Anabolic Amino from Olimp (capsules).
• L-carnitine. Conventionally, this substance is classified as a type of fat burner, although it would be more correct to place it in a separate category. This additive accelerates the destruction of fats, as it allows them to move faster to the designated processing site. In fact, L-carnitine speeds up metabolism.
• Proteins. They also aim to protect muscle tissue while reducing overall weight. It is important to choose the right proteins so that they do not lead to the opposite effect. How to choose the appropriate type of this supplement is described below.
• Vitamin complexes. We are talking about special sports supplements, and not multivitamins sold in pharmacies. The difference between the sports variety is that it allows you to recover after intense physical exertion, increases energy production, and not just strengthens the body and protects it from diseases. Best on the market: Opti-Men from Optimum Nutrition, Platinum Multivitamin from MuscleTech, Orange Traid from Controlled Labs.
• Collagen. This substance is responsible for the elasticity of the skin and is a kind of structural component. Collagen supplements are often used for external hair and skin care products, however, to ensure that the epidermis is always fresh and toned. It is better to take it orally as part of a sports nutrition complex. When losing weight, stretch marks often form - the result of too slow restructuring of the skin, not adapted to new body shapes. To prevent stretch marks from appearing and the skin to not look baggy, you need collagen.

Recipes

Now you know what a diet for athletes to burn fat is, a menu and a nutrition program. But the recipes will also be useful to you; they will help you diversify your diet and constantly prepare new healthy dishes.

Omelette is an irreplaceable source of proteins, which are so important during intense training. Take six egg whites, they will be fried in a small spoon of olive oil. Pre-boil the mushrooms, chop a few tomatoes, and place in a preheated frying pan. Pour the egg whites over the mixture, add salt and fry until done. This is a very simple, tasty and healthy dish.

Grilled fish is another source of protein for gaining muscle mass and a very interesting dish. Take fish fillet, preferably without skin and bones, so that you don’t have to clean it in the future. Chop the onion, add lemon juice, crush the mixture a little with your hands. Place the fillet in it and leave it to marinate for a while. The fish must then be baked in the oven for 20 minutes and can be served.

Stewed beef will allow you to diversify your fitness diet and add familiar and favorite tastes to it. Chop the onion and bell pepper and fry them in olive oil. Take two tablespoons of vinegar and add to 200 milliliters of water. Cut the meat into cubes and pour this liquid over it. Let it sit for an hour, remove the water, add vegetables to the cauldron, and add beef. Add a small amount of water so that the products are stewed in it, cook over low heat.

Lazy cottage cheese – 4 egg whites, cinnamon and one hundred grams of low-fat cottage cheese must be mixed together. Fry small tortillas in a frying pan in olive oil until golden brown.

Rules for using sports nutrition

Sports supplements only produce results if they are combined with physical training and diet. Basic tips on how to increase the effectiveness of drugs:

1. Take supplements exactly as directed. The manufacturer usually writes how many minutes before a workout or meal you need to take a tablet or powder. Do not violate these recommendations, and also follow the dosages.
2. Exercise daily and also set aside time for one big workout (1-2 hours). Physical exercise helps speed up your metabolism and also activates all the nutritional supplements you have taken.
3. Drink moderate amounts of water. It should range between 1.5-2.5 liters. The exact volume of water is calculated individually. If you drink too much liquid, swelling appears, visually fattening and increasing body weight. With a lack of moisture, metabolism slows down, which promotes the formation of fats. Avoid foods that are too salty: they also retain moisture and lead to swelling.
4. Control your diet. You don’t need to go on a strict diet, but you shouldn’t uncontrollably consume unhealthy foods that contribute to weight gain. The best option is to eat small meals frequently. A menu is selected from which too fatty foods, flour, and high-calorie sweets are excluded. A detailed version of the diet is presented below.

Different substances have their own rules of use. Thus, vitamin complexes can be taken simply once a day, regardless of meals.

Thermogenics (fat burners that stimulate heat production) are used twice a day. This is 40 minutes before physical activity and 30 before your largest meal (this should be lunch).

Blockers that reduce the absorption of lipids from the intestine are taken 10-15 minutes before each large meal. Protein can be added to various foods at any time, the main thing is to meet the protein requirement, which is calculated based on your body weight.

If the above recommendations are violated, the effectiveness of taking supplements will decrease significantly.

Advantages and disadvantages

This nutrition program can be called quite balanced. You will not have a strong feeling of hunger while following it; you can use the diet without serious problems.

Sports nutrition for burning fat allows you to fight excess weight, ensuring a gradual increase in muscle mass. You don’t have to give up training; you can comfortably engage in intense exercise.

The disadvantage is the fact that it will take some time to achieve a positive result. Much depends on the chosen nutrition program, training intensity and other important parameters. You can find a menu for the first period, but you cannot always use standardized options and in the future you will have to create it yourself. Below you can see before and after photos.

Advantages

Losing weight occurs more gently and naturally, without a strict diet, the use of diuretics and cleansers. Thanks to this, we can highlight several benefits of losing weight with sports nutrition:

1. The microflora of the digestive system is not disturbed;
2. Vitamin deficiency does not develop;
3. A person’s energy level does not decrease, but sometimes, on the contrary, increases;
4. There are dietary restrictions, however, they are less strict than with an emergency diet (for example, kefir diet);
5. The result of losing weight is permanent, the kilograms do not return when switching to a standard diet.

However, it is important to understand that sports nutrition gives a less noticeable effect. Body weight loss occurs more slowly than with the use of special medications. On average, by combining supplementation with a light diet and exercise, you can achieve indicators such as minus 2-5 kilograms in two months.

Therefore, resorting to the use of supplements when losing weight is worth it for those who want to slowly, without strong side effects, get rid of excess fat. Sports nutrition is suitable only for active girls who pay attention to physical exercise every day. Without external stress on the body, the effect of using the drugs will be almost invisible.