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.
Protein and weight loss
Most often, when a person thinks about “losing extra pounds” (although in fact it is correct to say “burn fat”, “get dry”), he stops eating. He thinks: “If the “extra calories” don’t enter the body, then I’m losing weight.” This is the most common and at the same time stupid approach. Athletes don't do that. They know that in order to burn fat (cutting), it is necessary not only to limit the consumption of fats and carbohydrates (especially carbohydrates), to develop their own training program, but also to take care of sports nutrition, including choosing the right protein.
During and after exercise, muscles require building material - protein. Its deficiency does not lead to anything good. The immune system is weakened, muscles are destroyed during heavy physical activity, and protein synthesis is disrupted. This is immediately reflected in the appearance. Therefore, it is easy to answer the question: is protein needed when losing weight? The answer will be “YES!”, it is simply necessary.
This is where sports nutrition comes to the rescue in the form of dry protein, already cleared of fats and carbohydrates. Whatever one may say, it is difficult to do without protein.
Expert reviews[edit | edit code]
The product is presented as a new extreme version of Thermo Burner, which has not found recognition in the market. The composition of Thermo Burner Extreme has changed noticeably, but by and large it has not become any better. Just like in the previous version, the main ingredient is methylxanthines. Mate, guarana and green tea extract all work primarily through the presence of caffeine and are present in all major thermogenics. In addition, the supplement contains a low-concentration synephrine extract and a small amount of forskolin. Dandelion and black pepper, presumably, were added “for beauty.”
Conclusion
: despite the fact that the composition has improved somewhat, the product is far from perfect and we consider its purchase inappropriate. It has fairly low ratings and many negative reviews for low efficiency.
Which protein to choose for weight loss?
We figured out that protein is necessary and useful for losing weight in combination with training and proper nutrition. Now let’s try to answer the question: which protein is better for cutting?
It was not for nothing that we used the wording “removed from fats and carbohydrates” above, since it is pure protein that the body needs when losing weight, and protein also comes with carbohydrates (gainer). Read here about the differences in protein.
Whey protein is primarily suitable for weight loss as it is a pure protein. It protects muscles during dieting, is quickly absorbed and has high biological value. If you eat several times a day and in small portions, taking whey protein, you will achieve good results, and most importantly, without harm to your health.
Next, we note casein, which, due to its slow absorption, is also suitable for burning fat. More precisely, this is not directly related to fat burning, but is connected specifically with recovery after cutting training. It is better to use it before bedtime. During sleep, this is a reliable source of protein, at night you will not feel hungry, and this, as you understand, is already half the battle of leaving the refrigerator alone at night. But the best protein for cutting is whey. You can quickly get the required dose of protein.
But what you don’t need to choose for weight loss is a gainer! It contains not only protein, but also carbohydrates. Therefore, it is better not to use it for drying or, in the language of the majority, for losing weight. If an athlete who is already prone to gaining weight starts using gainers, he will not be able to “lose weight.”
All proteins come from natural products, but each type has its own characteristics. The choice of protein will depend on your goals.
Homemade protein shakes for weight gain
It is no secret that in order to gain muscle mass, you need to maintain a protein to carbohydrate ratio of 40 to 60% of the total diet. This despite the fact that the amount of fat should not exceed 10-15%. Thus, we get a universal formula, thanks to which you can prepare a large number of tasty and healthy protein shakes, using just two schemes:
- Protein-carbohydrate cocktail based on eggs. Place five eggs in a blender (remove the yolks), pour in about 100-150 grams of water. This is our base, to which we need to add carbohydrate components and those ingredients that will improve the taste of the drink. I usually use oatmeal or regular breakfast cereal, but the downside is that you can't add more than a quarter cup of these ingredients to a smoothie. Why? It's simple, they will swell and within ten minutes you will have to eat the cocktail with a spoon. You can also add 50-70 grams of ice cream to the cocktail base. But even with this composition, we will get a simple and healthy cocktail containing up to 40 grams of protein with 100-120 grams of carbohydrates.
- Fruit protein-carbohydrate cocktail. Here you can give free rein to your imagination, but traditionally bananas or grapes are used. The cocktail includes a couple of egg whites, two bananas (or 100-150 grams of grapes), a glass of milk. All this is whipped, the same low-fat ice cream is added, about 50-70 grams and voila, the cocktail is ready. You are guaranteed approximately the same ratio of proteins and carbohydrates with a much softer and more pleasant taste.
Popular homemade protein shakes
If your goal is simply to please your loved ones with a tasty and healthy protein shake, then here you can deviate a little from the canonical rules and give free rein to your imagination. Traditionally, a “family” cocktail is prepared as follows:
- — Portion for two people. Four chicken eggs (leave only one yolk), a glass of milk 250 grams, 50 grams of low-fat cottage cheese. Thus, we have prepared the base of the cocktail, and all that remains is to give it certain taste qualities, for which you can use almost anything. These are fruits and berries, jam or even a little cocoa with sugar. Many people use different flavors of ice cream to add carbohydrate weight to their shake and make it more nutritious and delicious at the same time.
