Each of us remembers very well from our childhood that milk strengthens bones, helps us grow faster, and adds strength. For a bodybuilder, such beneficial properties will also not hurt. But how healthy are dairy products when dried? Let's figure it out. So, milk is a natural product that is produced by the mammary glands of all mammals. According to statistics, cow secretions are most often consumed as food, but there are also goat, sheep, camel, etc. All this milk differs in composition. But the basis is always water (up to 88%) and fat (up to 12%). The first part contains in dissolved form:
- milk sugar;
- minerals;
- pigments;
- water-soluble vitamins;
- proteins.
The second part contains fat globules, fat-soluble vitamins, hormones and enzymes.
What to eat while drying
Beginning athletes often wonder what they can eat while drying. The diet for drying should consist of foods high in protein. These include:
- Boiled and baked fish, lean meat and poultry;
- Low-fat cottage cheese, kefir, milk;
- Eggs;
- Seafood;
- Vegetables, excluding potatoes;
- Buckwheat, flax, millet, pearl barley, barley, brown rice;
- Any nuts and vegetable oils in limited quantities.
- Specialized protein supplements.
All dishes must be prepared by boiling (including steaming), stewing or baking. Consumption of fried and smoked foods is prohibited.
The cutting diet categorically excludes the consumption of the following foods:
- Sweet fruits;
- All foods and drinks with added sugar;
- Baking, flour products;
- White rice;
- Potato;
- Fatty meat and poultry.
- Alcohol.
Basic rules of nutrition during drying
Eating while drying involves following strict rules. The main one is reducing the amount of carbohydrates consumed. Their content in the diet should be no more than 10-20% for men and 20-30% for girls. 40-60% of the total diet for drying should be proteins, 20-30% fats.
Since a protein diet involves a drastic change in diet and entails stress, many people wonder: how to go dry? Nutritionists recommend a gradual introduction to a protein diet. Considering the duration of the diet is 1.5 months, the preparatory period should last 1-2 weeks. At this time, the carbohydrate content in the diet should be about 30%. From 2-3 weeks you can start eating according to all the rules of the diet. There are several other important conditions:
- You need to eat fractionally, 4-6 times a day in small portions.
- Daily caloric intake should be 10-30% lower than usual.
- It is recommended to consume all carbohydrates in the first half of the day.
- It is necessary to drink at least 1.5-2 liters of clean water per day. It is advisable to avoid drinks containing caffeine, such as coffee and black tea, and replace them with herbal infusions and teas. Drinking green tea is allowed.
Dried apricots
Apricots in the first half of summer - visible and invisible. What else can you do with them if not dry them? Before the drying process, the fruits must be washed and the seeds removed. After this, the apricots should be placed on a baking sheet covered with cotton cloth and placed in an oven preheated to 60 degrees.
After the fruits begin to dry out, they should be placed on a baking sheet lined with baking paper. The oven temperature should be 45 degrees. The apricots will simmer for ten hours. Don't forget to stir them from time to time.
If you decide to dry in the sun, then let the apricots stand in a draft for four hours. After this, place them on plywood and keep them in the sun for five days.
Please note: one kilogram of apricots yields no more than 250 grams of dried apricots
Body drying for girls: what is the difference
Athletes of both sexes resort to a protein diet. Body drying nutrition for girls has a number of differences from what men need:
- The key difference is the need to consume more fat. A cutting menu for girls can contain up to 40% fat. It is worth gaining the required amount using foods such as nuts, eggs, and vegetable oils. In addition, healthy animal fats are found in poultry and beef.
- The recommended caloric intake also differs - as a rule, it is lower for girls. Depending on the age and weight of the girl, as well as the intensity of physical activity, calorie content can vary from 1200 to 1600 kcal. At the same time, you should not cut calories below the required limit. This will lead to too rapid weight loss, which will become stressful for the body.
- For girls, it is especially important to monitor water balance when dieting. Lack of water intake can negatively affect your appearance, cause dry skin, weakness, increased fatigue, and also lead to metabolic disorders.
Sports cocktails with honey
Typically, flower nectar is consumed in its pure form or as an ingredient in sports cocktails. When preparing, nutritious foods containing proteins and carbohydrates are used to provide energy before exercise or recovery after exercise. Common recipes:
- Dissolve a large spoon of nectar with 50 ml of warm water. Add 200 ml of freshly squeezed orange juice to the honey solution. The drink is best consumed 30 minutes before physical activity.
- Place 100 g of cottage cheese, chopped banana, a tablespoon of oatmeal and honey in a blender. Add 200 ml of milk, beat until smooth, drink 1 hour before physical activity.
- Place a tablespoon of bee product, 1 chopped banana and 300 ml of low-fat milk into a blender. Shake the ingredients and drink 30 minutes after training.
- Mix a whole chicken egg (raw) and 1 large spoon of flower nectar and ground walnuts. Add 200 ml of kefir, beat until smooth. Have a cocktail after class.
- Combine a tablespoon with a glass of warm milk. Drink at night, before going to bed. This will improve sleep, help the body recover, and rest until the next workout.
Honey is an important product for athletes, endowed with beneficial properties due to the content of micronutrients and nutrients. The increased caloric content of flower nectars helps to quickly replenish energy reserves, which increases endurance or athletic performance. When dried, the natural sweetness is used as a sugar substitute.
What workouts should you do on a protein diet?
Drying athletes involves not only changes in diet, but also a special approach to training. Without this, the effect of the diet may be negative. Compliance with nutritional rules alone without taking into account proper exercise can lead to a sharp weight loss due to loss of muscle mass, which is unacceptable for athletes.
Particular emphasis should be placed on intense cardio training. Running, exercise on an exercise bike and other cardio exercises help you lose excess fat faster and more effectively. Strength loads should also be present in the athlete’s schedule. During the protein diet they should be longer. It is recommended to reduce workloads in favor of increasing the number of repetitions. The permissible reduction in the weight of projectiles under power loads is up to 1/3.
If proper nutritional rules are followed, the athlete should not feel weak and dizzy during his usual exercise. Such symptoms may indicate that the daily calorie intake is not high enough.
The history of the appearance of drying products among different peoples
The American Indians dried bison meat, which they then ground into powder. In addition to meat, they harvested berries, herbs and dried tobacco. Residents of Asian countries mainly dried herbs and various plants. They were the first to produce seasonings and spices. They were made by grinding dried herbs. Since ancient times, oriental spices have been highly valued throughout the world. They were even used to pay for some goods. Dried meat was common among warriors. They took it with them on hikes, seasoning it with all kinds of seasonings. The meat quickly saturated the body and did not take up much storage space. In Russia, products such as berries, herbs, fruits and mushrooms were mainly dried. Everything that could be collected in the forests. Procurement of this type was carried out by small farms and estates. They dried using primitive methods, mostly in the fresh air. They spread canvases on the street and scattered the harvested crops on them, as the berries dried, or the fruits were turned over. Mushrooms were dried by stringing them on ropes. Such blanks were hung both on the street and in huts, mainly next to the stove.
Since in those days there were no freezers and refrigerators, people on hikes and expeditions ate dried foods. This was very practical because they did not take up much space and did not deteriorate until the end of the expeditions. As industry developed, food drying began to become more widespread. This is due to the fact that the population was constantly growing, and along with it, the need for supplies increased.
Modern science has made great contributions to the process of drying foods. To make it easier, special devices were developed and manufactured - electric dryers, which allow you to quickly and efficiently remove excess moisture. Of course, they are designed mainly for fruits, vegetables and herbs, but you can also dry meat, fish and mushrooms. Today, manufacturers offer various models of dryers. They differ mainly in the principle of operation and are divided into infrared and convective. Convective dryers evaporate moisture by passing heated air, while infrared dryers use infrared rays in their work, which allows you to preserve up to 90 percent of the vitamins, minerals and trace elements in the product.
Among housewives, such devices are very popular. Although the process of drying food is not at all fast, it is very important for preserving vitamins in food. Dried herbs not only do not change their color, but also become more fragrant.
Example of a menu for drying for one day
Protein and low-carbohydrate nutrition is what drying the body is. The menu for the day should be drawn up taking into account these rules. It is recommended to prepare a daily menu for the entire diet period in advance. An example menu for 1-2 weeks for one day is as follows:
- Breakfast: any porridge cooked in water + tea without sugar.
- Second breakfast: 150 g of cottage cheese, 50 g of any nuts. You can add a little honey to the cottage cheese.
- Lunch: creamy pumpkin soup, baked omelette with vegetables.
- Snack: a glass of kefir, ½ avocado.
- Dinner: boiled fish (200-250 gr.), fresh vegetable salad, herbal tea.
Nutrition in subsequent weeks involves a higher protein content in the diet. The menu for one day in this case looks like this:
- Breakfast: baked omelette with vegetables + herbal or green tea.
- Second breakfast: 150 gr. cottage cheese.
- Lunch: buckwheat porridge (200 gr.) + boiled beef.
- Snack: protein shake.
- Dinner: boiled chicken breast + vegetable salad, herbal tea.
The last week of the diet should be a transition to normal eating. The principles of nutrition on it are similar to 1-2 weeks. Healthy meals delivered to your home will be an excellent solution if you want to save energy and time.
By following a similar diet and training regimen for 1.5 months, you can get rid of excess fat and gain a sculpted, slender and strong body with defined muscles.
How to store dried fruits and how much
For homemade preparations, it is important to create the correct storage conditions. After drying, the slices are carefully sorted
Insufficiently dried slices need to be dried, the rest should be placed in a clean fabric bag, where they will be stored for 10 - 15 days. This measure allows you to equalize the moisture content of dried fruits. After this, they are placed in fabric bags, paper bags or cardboard boxes.
If there is a high level of humidity in the room where the products are stored, dry apples are placed in sealed containers or jars with tight lids. This storage method will help avoid infection with food moths.
If summer varieties, which have a shorter shelf life, were used for cooking, the preparations are stored separately and used for cooking first.
Slices infested with larvae should be discarded. The remaining fruits are laid out on a baking sheet and placed in the oven to dry. Treatment is carried out at a temperature of 65 - 70 degrees for 30 minutes.
Freezing at low temperatures is also effective. To do this, containers with fruit are placed in the refrigerator for several hours.
Chemicals should not be used to process dried fruits. After it, the products are unfit for consumption.
