Sports nutrition for weight loss for men: diet features, list of products

What is sports nutrition

Dietary supplements, food concentrates and cocktails are commonly called sports nutrition. They are designed for people with a high level of activity and athletes. Supplements will help improve strength, endurance, and build muscle mass. Substances are divided into several main classes according to their intended purpose, among them the level of effectiveness in certain cases can be determined (on a +/++/+++ scale):

Eat protein and carbohydrate foods before and after training

It is best to include foods rich in complex carbohydrates in your pre-workout diet. For example, legumes, sprouts, tomatoes, zucchini, eggplant, whole grain cereals, bread, brown rice. As well as foods high in protein - lean red and white meat, fish and seafood, legumes, nuts, eggs, cheese, milk and cottage cheese. It's best to eat a couple of hours before going to the gym so that the food has time to digest.

After classes, you are also allowed to eat carbohydrate foods that do not contain fat: bread, potatoes, rice, pasta, fruits, vegetables. In addition, you can supplement your meals with proteins.

Iya Zorina

Fitness expert Lifehacker

An adult needs about 1.6–1.8 grams of protein per kilogram of body weight per day, strength athletes and those who want to gain muscle mass need 2–2.2 grams per kilogram.

Natural dairy products are one of the most important elements of a sports diet and sources of valuable protein. For example, crumbly cottage cheese “Savushkin” contains 18.3 grams of protein per 100-gram serving of the product. At the same time, it has a wide range of fat content (0.1% to 9%), so that everyone can choose the optimal product for themselves to maintain great shape and excellent well-being. Choose healthy cottage cheese

How does it affect the male body?

Depending on the type of supplement, the effect on the male body will differ. Fat burners release fat, converting it into free energy, and block lipid synthesis. Proteins, BCAA and anabolic complexes stimulate muscle growth. Vitamin-mineral complexes have a general strengthening effect and can promote weight loss and muscle gain. There are also special boosters that affect hormonal levels and stimulate the production of testosterone (male hormone).

How to choose sports nutrition for men

The choice of supplement depends on your specific goals. For example, if your goal is to reduce the percentage of body fat and through nutrition and a special training process you were unable to solve this problem, then you should start taking fat burners. When gaining muscle mass, you can resort to such types of sports nutrition as proteins, gainers, anabolic, vitamin-mineral and BCAA complexes.

Fat burners

Fat burner drugs reduce (reduce the number) of fat cells in the body. Fat burners stimulate metabolism, reduce the absorption of fats and carbohydrates, block lipid synthesis in adipose tissue, remove excess water, and suppress appetite. However, the main thing is that fat burners speed up basal metabolism, converting fat into free energy.

The effect of fat burners is realized during training, subject to a special diet. If you use the drug without exercise and proper nutrition, the fat-burning effect will be insignificant or completely absent. Effective fat burners are produced based on components such as caffeine, L-carnitine and green tea extract. Popular and effective products from this series: Lipo-6x from Nutrex, Stimulant X from Anabolic Xtreme, Tight Hardcore from SAN.

Protein

Protein (another name is protein) is the building material of the cells of our body, including muscles. It is broken down into amino acids, which are first absorbed into the blood and then transported to muscles and other tissues. In addition, protein plays an important role in fermentation and metabolism. Protein is used to reduce the amount of fat in the body and stimulate muscle growth.

Protein foods in the usual amount of consumption do not cover the required amount of protein in the body, so athletes often use protein shakes. Based on the rate of absorption, protein is divided into complex, slow (casein) and fast (whey). Some of the best representatives of sports nutrition: complex protein - Syntha-6 from BSN, slow - 100% Casein Protein from Optimum Nutrition, fast - 100% Whey Gold Standard.

BCAA complex

Literally, BCAA (branched-chain amino acids) are amino acids with branched chains. These amino acids include leucine, isoleucine and valine. This complex of amino acids can be a source of energy during aerobic exercise when glycogen stores are depleted. The BCAA complex also participates in the building and restoration of muscles and has an anti-catabolic (anti-destructive) effect.

Taking a complex of amino acids increases calorie consumption by burning fat, protects muscles from destruction, increases the metabolic rate, and suppresses appetite. Amino acids are the fuel for our muscles. The more energy they expend, the less likely it is that calories will be deposited in problem areas. In the ranking of popular BCAA complexes from Optimum Nutrition, SAN, Power System.

Vitamin and mineral complexes

Multivitamins, or vitamin-mineral complexes, as the name suggests, are designed to supply the body with vitamins, minerals and other nutrients. Modern complexes are created for a certain category of people, for example, multivitamins for pregnant women, children, athletes. All vitamin-mineral complexes do not contain harmful substances.

They are aimed at strengthening all systems of human life and accelerating metabolic processes. They are taken both during weight gain and during weight loss. When a sufficient amount of nutrients enters the body, a person is less likely to feel hungry, which prevents breakdowns. Sports nutrition from Universal Nutrition is very popular: Daily Formula, Animal Pak, Opti-Men.

Anabolic complexes

This type of supplement is still controversial because it has not been proven to have any positive effects. Anabolic complexes are varied in composition, for example, they may contain amino acids, creatine, fatty acids, vitamins, minerals, and plant extracts. Often this term is used for commercial purposes, classifying drugs that do not belong to this category.

Anabolic complexes are aimed at developing muscles and increasing their volume, but most of them have no effect, and this has been proven by experts. As a rule, anabolic complexes are not distributed freely and are strictly controlled. If you do decide to give it a try, start with the following products: T-Bomb II from MHP, HyperTEST from Axis Labs, T-911 from Legal Gear.

Sports diet results

The effectiveness of a sports diet depends on the intensity of exercise and initial weight. It allows you to lose about 5 kg. for the first 2 weeks of training and diet. In the future, the weight comes off much more slowly. It is worth noting that when you return to sweet, salty and fried foods, the weight may return, so if you want to maintain your shape, it is better to give up junk food and stick to a diet throughout your life.

A sports diet is an excellent addition to intense physical training. It allows you to reduce fat, make muscles stronger and more noticeable. To maintain the results obtained, you need to lead a healthy lifestyle, constantly train and include various healthy foods in your menu.

What sports supplements should men take for weight loss?

In the fight against excess weight, people often resort to various types of fat burners, including thermogenics, lipotropic fat burners, blockers, L-carnitine and omega-3 fatty acids. Fat burners are not an elixir for weight loss; they will not save you from extra pounds in a day. Sports nutrition for weight loss for men is effective only in combination with intense training and proper nutrition.

Thermogenics

The principle of action of thermogenics (thermogenics) is to increase heat production. This sports nutrition accelerates metabolic processes, suppresses appetite, and activates the activity of the central nervous system. Thermogenics are one of the best-selling types of sports nutrition. Effective thermogenics: Animal Cuts from Universal Nutrition, Hydroxycut Hardcore from MuscleTech, EpiBurn Pro from USP Labs.

Lipotropic fat burners

This type of sports nutrition accelerates metabolic processes in the body, during which fat is broken down. Lipotropics do not increase body temperature, unlike thermogenics, and do not affect the central nervous system (this prevents sleep problems and other side effects). Lipotropic fat burners work with a sufficient level of physical activity and diet. Powerful sports nutrition from this category: Black Mamba Hyperrush from Innovative Labs, Red Wasp from Cloma Pharma.

Fat blockers

Sports nutrition is used to reduce body weight. Fat blockers are often made based on the substance Chitosan, which has a very complex mechanism of action. The drug binds to fats (irreversibly), interferes with the absorption of fats and blocks lipase (enzyme). As a result, fat passes directly into the intestines and is expelled during bowel movements. Popular products in this area: Cheaters Relief from BSN, Thermoloid from Goliath Labs, FBlock from Absolute Nutrition.

L-carnitine

This substance is synthesized in the human body. Fat burner L-carnitine is the most natural. All excess of this substance is eliminated naturally; it does not accumulate in the body. This fat burner only works at its full potential during training and with proper nutrition. It is able to release fat from cells and convert it into free energy. The rating of sports nutrition with L-carnitine is presented by the products of the following companies: Multipower, Power System, Optimum Nutrition.

Omega-3 fatty acids

With a lack of omega-3 fatty acids, it is impossible to achieve the desired results when losing or gaining weight. These substances are not synthesized in the human body, so they can only be obtained from the outside. Omega-3 fatty acids have a very wide spectrum of action, they speed up metabolism, stimulate lean muscle growth, have an anti-inflammatory effect, and improve overall tone. Popular sports nutrition based on omega-3: Fish Oil from Optimum Nutrition, EFA Lean Gold Gel from Labrada, Lipidex from SAN.

Some useful tips about sports nutrition for weight loss

1. Each supplement has its own pros and cons, as well as side effects and contraindications. So before choosing a diet, get examined and consult with a specialist.
2. It will be better if the dosage regimen is adjusted by a nutritionist or personal trainer. Of course, any supplement comes with detailed instructions, but each organism has its own characteristics.
3. Do not take such supplements constantly; your body may simply get used to them.
4. Stay hydrated, as a lack of fluid can lead to dehydration. At least 2-2.5 liters are required per day. But you shouldn’t overuse it, swelling is also dangerous.
5. Eat right! Give up unhealthy foods, eat more grains, vegetables, berries and fruits, as well as lean fish and meat.
6. Sports nutrition for weight loss are special natural preparations that have the ability to accelerate the process of thermogenesis of fats and rid the body of them.
7. These remedies are effective only in a “duet” with physical activity! Moreover, if you consume them without the desire to melt fats in the gym, you can get problems with the gastrointestinal tract and the body as a whole. In addition to the ability of sports activities to burn fat, they ideally enrich tissues with oxygen and strengthen muscle tone.

You will have to give up your dream of “lazy” weight loss thanks to sports nutrition.

Source brjunetka.ru

How to take sports nutrition

All of the supplements listed have different release forms. They are available in the form of powder, tablets, capsules, solutions and with different dosages. Sports nutrition for men and women differs, as some supplements can stimulate hormone production. Often, medications are taken 30-40 minutes before the start of a workout or immediately after it. Before using any supplement, you should carefully read the instructions and follow them without exceeding the dose.

Although sports nutrition is positioned as a meal replacement, it is not able to completely eliminate hunger. To maximize the effect of sports nutrition, you need to adhere to a certain diet. The diet should be dominated by healthy foods, fresh vegetables, fruits, protein foods (boiled turkey, low-fat cottage cheese, eggs), complex carbohydrates (oatmeal, brown rice, whole grain bread), saturated and unsaturated fats (butter, vegetable oil, nuts).

It is advisable to adhere to the principles of fractional nutrition. Three main meals are required (breakfast, lunch, dinner) and 2-3 snacks. The caloric content of all servings should not exceed the daily norm, calculated based on the parameters of the human body and activity level. It is important to maintain a balance of BJU. Bake, boil or fry food in a dry frying pan without adding oil, this will make the dishes less high in calories.

The basics of proper weight loss

In order for your body to lose unwanted weight, you must follow the following dietary rules:

1. Your daily diet should provide less energy than you expend per day, by about 10-15%.
2. Eat small portions, but often - up to 8 times a day.
3. The diet should be balanced and contain a minimum of harmful fats and cholesterol. You need to give up too fatty foods and fried foods.
4. You also need to monitor the quantity and quality of carbohydrates consumed - your diet for weight loss should contain a minimum of simple carbohydrates and a maximum of complex ones.
5. The basis of your diet should be protein of animal and plant origin.
6. Try not to eat 2-3 hours before going to bed.

Every day you need to drink a large amount of simple clean water - up to 2.5 liters per day.

Following these rules will allow you to start the process of losing excess weight, which can be boosted with the help of sports nutrition.

Source soveton.com

Price

You can purchase sports nutrition for weight loss for men on sale in specialized stores or place an order on the Internet. Prices for sports nutrition in Moscow:

Sample diet menu for a week

Your gym trainer will tell you in detail how to burn fat and strengthen muscles. As for the diet, you will have to create it yourself. Below is an example of a proper sports nutrition scheme that is suitable for average physical activity. To get started, take it into service. Subsequently, you will be able to adjust some points of this diet individually for yourself.

Day 1 of the diet:

• Breakfast – one banana.
• Lunch – vegetable hodgepodge, boiled beef.
• Afternoon snack – a couple of apples.
• Dinner – potato side dish with vegetable salad.

Day 2 of the diet:

• Breakfast – a portion of oatmeal.
• Lunch – vegetable stew, chicken meat, dried apricots, black bread, tea/coffee.
• Afternoon snack – oranges, diet yogurt.
• Dinner – baked chicken, broccoli, vegetable salad.

Day 3 of the diet:

• Breakfast - the whites of four chicken eggs, a plate of oatmeal with water.
• Lunch – lean borscht, steamed fish, salad with cabbage and olive oil.
• Afternoon snack – a couple of apples, a banana.
• Dinner - Hercules porridge with water, boiled chicken fillet, vegetable salad.

Day 4 of the diet:

• Breakfast – two glasses of kefir.
• Lunch – vegetable stew, boiled beef, dried apricots, tea.
• Afternoon snack – grapefruit, pear.
• Dinner – buckwheat porridge, baked beef, vegetables.

Day 5 of the diet:

• Breakfast – unsweetened apples.
• Lunch – boiled brown rice, baked chicken breast, sea cabbage, coffee without sugar.
• Afternoon snack – two oranges, one banana.
• Dinner – rice porridge with lamb, salad with cabbage, tea with lemon, bread

Day 6 of the diet:

• Breakfast – kefir 2.5% fat.
• Lunch – carrot and cabbage salad, mashed potatoes, white bread, compote.
• Afternoon snack – fruit juice, apple, diet yogurt.
• Dinner – oatmeal with water, vegetable salad.

Day 7 of the diet:

• Breakfast - an omelet of three chicken eggs, a glass of orange juice.
• Lunch – soup or borscht without meat, salad with pepper and cabbage, dried apricots, unsweetened coffee.
• Afternoon snack – low-fat yogurt, grapefruit.
• Dinner – steamed meat/fish, compote, vegetable salad.

Check out the rating of the best fat burners for women.