Sports nutrition for drying the body - how to choose and how to use?

• September 26, 2018
• Sports nutrition
• Valieva Olga

Drying the body is a fat burning process that is achieved with the help of special nutritional rules. Most often, one change is not enough, and a person begins to search for tablets for drying the body. For girls, modern sports pharmacology offers quite a large selection. These are anorectics, fat burners, metabolic accelerators, and blockers of fats and carbohydrates. Body drying preparations for girls are most often sold strictly according to a prescription and have an impressive list of contraindications. How to choose the optimal drug for yourself is described in the article.

List of drugs by principle of action

How can pills speed up the fat burning process? The mechanisms of influence on metabolic rate are different. All body drying preparations for girls can be classified as follows:

• anorectics - appetite suppressants;
• Carbohydrate blockers prevent carbohydrates that enter the body during meals from being absorbed;
• fat blockers - similar to the previous class of drugs, they prevent the absorption of fats from food;
• sports fat burners most often act due to thermogenesis - a slight increase in body temperature;
• Dinitrophenol is a pesticide, the most dangerous drug and not intended for weight loss, but it is in considerable demand in bodybuilding.

These are the most common types of funds. The names of body drying tablets for girls are listed below. You should remember and be aware that by starting to take one or another drug that is not intended for weight loss, a person takes responsibility for possible health problems. Even harmless sports fat burners, which can be easily purchased without a doctor’s prescription, have a fairly impressive list of side effects and contraindications. Before you start taking it, you should carefully study the instructions for use, otherwise the result may be unpredictable.

Preparations for drying the body or How bodybuilding professionals dry themselves in the 21st century

In bodybuilding, muscle definition is just as important as muscle size. Drying efforts are proportional to the requirements of the judges, which are becoming more stringent every year.

only one anti-estrogen drug during the cutting phase . Today the norm is 2 or three (anti-estrogen only), sometimes more, and a number of other drugs, including anabolic steroids, growth hormone, fat burners and diuretics.

It is also common to use sleep aids and muscle relaxants to reduce stress levels during a crash diet.

Some lazy bodybuilders use DNP to speed up the fat burning process. I don't recommend this, but the fact is the fact.

Here is one example of a stack of drugs for cutting in professional bodybuilding (we purposefully removed the dose values ​​so that the bravest would not use this list as instructions):

• trenbolone acetate - XX mg every day
• testosterone propionate - XX mg every day
• masteron propionate - XX mg every day
• winstrolor anavar – XX mg/day for 6 weeks
• growth hormone - XX IU immediately after sleep, 45 minutes before breakfast
• T3 - XX mcg, gradually increasing the dose depending on individual needs
• clenbuterol - XX mcg, gradually increasing the dose depending on individual needs
• nolvade – XX mg per day
• HCG – XX IU twice a week

Impressive, isn't it?

The list of preparations for drying the body today includes a dozen units, including anabolic steroids, growth hormone, diuretics, fat burners...

Anorectics: contraindications and list of drugs

These are the most famous body drying preparations for girls that can be bought at the pharmacy. Initially they were sold without a prescription. However, a few years ago, a real fashion began for anorectics; many women caused harm to their own health in attempts to lose weight at any cost. As a result, anorexics were included in the list of substances prohibited for free sale in our country. Therefore, today you cannot simply go to a pharmacy and order this or that drug. To purchase body drying tablets for girls with anorexigenic effect, you need a prescription from an endocrinologist.

1. "Reduxin" is the most popular anorectic for drying the body and burning fat. It is actively used by both ordinary people and athletes and bodybuilders. Girls are no exception - they often go on a real hunt through pharmacies in an attempt to purchase the drug without a prescription. When taking even one capsule, you can forget about the feeling of hunger for 6-7 hours. Losing weight with this drug is easy and simple. Contraindications for use: heart disease, kidney and liver pathologies. "Reduxin" has an extremely negative effect on the cardiovascular system of even healthy people. Because of this toxic effect, it was included in the list of strictly prescription drugs.
2. “Sibutramine” is quite difficult to find on sale, even if there is a prescription. This drug has a name similar to the actual active substance, which causes the anorexigenic effect. This substance is also called sibutramine and is the main active component of all body drying preparations for girls at home. If the pills suppress appetite for a long time, then you can be almost completely sure that the active ingredient in them is sibutramine. We must not forget about its high toxicity and the risk of developing heart diseases while taking it.

Types of sports nutrition for cutting

A huge amount of different sports nutrition is used for drying. But is all of it really necessary? No! No! And again no! It all depends on the characteristics of your diet and sports performance. So, for example, if you consume a sufficient amount of fiber on a diet and pamper your body with various types of vitamin juices, then most likely you can avoid buying multivitamin complexes.

At the same time, if you use complex protein in your diet, then, except to close the protein window, you will not need whey protein. But let’s take a closer look at how cutting sports nutrition helps preserve muscle tissue in the body.

Having understood the general principles of how sports nutrition for men and women helps maintain muscle mass. Let’s try to take a closer look at how this or that component affects muscle structure when consumed during a calorie deficit.

Multivitamins

During the drying process (especially the last phases), there is an acute calorie deficit in the diet. Usually, a person at these stages limits himself to a number of products. At the same time, vitamins begin to be washed out of the body en masse. This is due both to general optimization processes and to the removal of excess fluid.

To compensate for them, multivitamin complexes are needed, which make it possible to partially replenish the body’s need for the necessary vitamins with a general calorie deficit and with a new water-salt balance. Drink according to instructions. Do not exceed dosage.

© rosinka79 — stock.adobe.com

Whey protein

Whey protein contained in protein shakes, although not able to completely stop the destruction of muscle tissue, has the fastest absorption into the blood. Therefore, if consumed in a timely manner, due to the speed of absorption, some of the amino acids will not be burned into glucose and will end up in muscle tissue.

The effectiveness of protein is relatively low (relative to BCAA). That is why all diets and cutting programs are designed for increased protein consumption. The main benefit of a protein shake is that it enters the bloodstream practically without being digested, and optimization processes take place simultaneously. While some of the protein is being burned, the remaining part, which is not exposed to the liver cells, successfully synthesizes ATP, and therefore new muscle fibers.

Unfortunately, it is impossible to build muscle and burn fat, since under hypocaloric conditions, the principles of super recovery will be leveled out. However, maintaining up to 90% of muscle tissue through increased protein intake is a very real goal.

© Victor Moussa — stock.adobe.com

Glutamine

Glutamine, like whey protein, is anti-catabolic. The thing is that when glycogen depots are stopped, the fibers associated with them are damaged, and it is glutamine (glutamine) that is released from muscle mitochondria, which enters the general bloodstream. With total energy consumption, during training aimed at preliminary depletion of glycogen reserves, it is one of the first to dissolve and burn into glucose. Since it is a binding protein component, if you do not compensate for the loss of glutamine, you can easily lose most of the size of the accumulated glycogen depot, which will reduce the athlete’s endurance for a long time (even after the end of drying).

You should take glutamic acid exclusively after training, and immediately after closing the carbohydrate window (well, or closing the protein window on a non-carbohydrate diet).

© pictoores — stock.adobe.com

Carnitine

L-carnitine is an essential amino acid found in red meat. But, since consumption of red meat is impossible due to its high content of internal fat, it is actively used during drying. Its main effects:

• Acceleration of heart rate - makes it easier to reach the fat burning pulse zone.
• Transfer to fat rails. The effect is similar to salbutamol but without side effects.
• Transport effect on cholesterol depot. Useful only in the absence of bad cholesterol.
• Increased energy. It is a consequence of the extraction of fat calories into the circulatory system.

It is relatively safe. The only limitation is that you can drink it only before training. The rest of the time it is ineffective, and when consumed before meals, the transport protein formed can become the main factor in the formation of cholesterol plaques.

© pictoores — stock.adobe.com

BCAAs

During loading, muscle fibers are partially destroyed. At the same time, drinking a protein shake may not help compensate for losses, since in the case of an acute calorie deficit in the diet, the protein will most likely be burned into glucose to replenish energy reserves (including glycogen). The correct branched chain amino acids enter the blood almost directly, bypassing the digestive processes. Used immediately before or during a workout, they will have time to restore muscle fibers without interfering with glycogen cells and without being burned out.

© bulgn — stock.adobe.com

Omega 3 fats

During catabolic processes in the body, macro- and microelements are washed out unevenly, which leads to a deficiency of Omega fats. And, if standard nutrition is replete with trans fats and the full complex, then under diet conditions many products containing Omega 3 become inaccessible to the athlete, incl. fish. Therefore, during cutting, it is important to maintain a balance of Omega 3 and Omega 6, which will promote the production of additional cholesterol, which will stimulate testosterone, and, accordingly, shift the anabolic scales, preventing the negative impact of catabolic factors on muscle mitochondria. Take after morning and evening meals, along with multivitamins and multiminerals.

© Valerie Potapova — stock.adobe.com

Nitrogen donors

There is much debate about the need for nitrogen donors during drying. On the other hand, donors create a good pump effect, which allows you to reduce the intensity of high-volume training. This, in turn, drives the pulse faster into the fat-burning zone, and creates a greater release of energy with a smaller calorie deficit.

But most importantly, nitrogen donors allow you to delay the disintegration and fusion of muscle fibers damaged during exercise, which allows amino acids to completely restore the entire structure until regeneration-optimization processes begin with a predominance of catabolism, which reduce the size of muscle tissue. Take according to instructions.

Reviews about the action of anorectics

Reviews about Reduxin are mostly positive. The drug contains a highly purified active substance, so it does not cause serious side effects. Girls take several capsules, and on the third or fourth day of taking them, their appetite goes away almost completely. Few people think about how this affects health.

Reviews rave about the immediate effect of anorectics. But if a woman cares about her health in the long term, then she is unlikely to agree to take such drugs. Moreover, in the absence of diagnosed obesity, it is impossible to purchase either Reduxin or Sibutramine.

Sports fat burners and reviews of their action

There are several of the most popular drugs for drying the body in bodybuilding. You can purchase them without a prescription at any sports nutrition department. Here is a list with names and reviews of the action:

1. Lipo-6 Black is one of the most popular body drying products for girls. Reviews of the results are most often positive. In a month you can lose from three to six kilograms of weight. In some cases, more if the degree of obesity is severe. The drug Lipo-6 Black has a complex action; it combines the best qualities of lipotropic and thermogenic substances. While taking the capsules, your temperature may rise by one to two degrees. This is normal, and there is no need to rush to take antipyretic medications. Due to a moderate increase in temperature, fat depots are partially consumed.
2. Animal Cuts (from the sports nutrition brand Universal Nutrition) is a complex fat burner created on the basis of potent natural plant extracts. Reviews about the results of the reception are positive. Those taking the drug are dissatisfied only with its relatively high cost: about 3,500 rubles for a package of 42 sachets.
3. Black Mamba is a powerful body drying product for girls in bodybuilding. Reviews about it are positive: you can get rid of up to ten extra pounds in a month. This is a merciless drug with highly effective thermogenic compounds in its composition and a high concentration of ephedrine EPH (65 mg).

Effective pharmaceuticals and sports nutrition for girls and men

When choosing a truly effective drug for drying the body, you must first consider taking time-tested remedies. Among them you can find both pharmaceutical products and products from the sports nutrition segment.

Among the most popular pharmaceutical products used, including by professional bodybuilders, are:

1. Antiestrogens most commonly used by men. This is a type of medicine that suppresses the production of the “female hormone”, which promotes the deposition of fat mass, especially in the abdomen, sides and thighs. The most common supplements of this type are: Tamoxifen, Toremifene, Clomid, available for purchase in pharmacies.
2. Anabolic steroids, a certain part of which is defined as doping drugs and is prohibited for distribution and use by athletes. At the pharmacy, their “authorized versions” can only be obtained with a prescription issued by a professional physician for the treatment of serious hormonal diseases. The most accessible of them include: “Existen” (active substance - leuzea), “Potassium Orotate” (has a diuretic effect and reduces appetite due to special substances included in its composition, in particular orotic acid), “Riboxin” (stimulates blood circulation in muscle tissues, due to which their significant growth and replacement of the fat layer occurs).
3. Growth hormones are drugs that increase muscle mass by influencing the hormonal system of a person losing weight, which creates the impression of a general decrease in the amount of subcutaneous fat. The most common options for pharmaceutical “catalysts” for muscle growth include “Starex” (the chemical composition of the drug is completely identical to natural growth hormone, which determines the effectiveness of its regular use), “Jintropin” (the most purified composition of the product eliminates the possibility of admixture of related proteins or deamidated forms) , "Ansomon" (the composition of the drug meets the vast majority of the requirements of European and American quality standards, which proves the safety and effectiveness of its use).
4. Diuretics, or diuretics (laxatives), the purpose of which is to get rid of excess fluid accumulated by the body's internal system, followed by activation of metabolic processes for enhanced fat burning. They come in both synthetic (Methyclothiazide, Arifon (active substance - indapamide), Lasix (active substance - furosemide), and natural origin (lingonberry, birch, tansy, rosehip, strawberry).

Important! Despite the fact that the types of drugs listed above are mostly freely available, everyone who is losing weight needs to analyze the need for their use in their particular case.

It is important to understand that any drug related to pharmacological effects on the body should be taken only after consultation with a specialist and undergoing a certain examination. This is necessary to minimize the risk of side effects and negative impact on the health of the “drying out” athlete.

The safest, from this point of view, is sports nutrition and non-pharmacy drugs. They do not have a significant effect on the body's systems, but only add stamina for intense sports, stimulate metabolism and promote the breakdown of fats in cells.

Fat burners are recommended for drying the body for girls and boys, due to the lack of their effect on hormonal levels. In other words, this is a sports nutrition product, the principle of which is to increase the athlete’s endurance and accelerate metabolic processes in the body. The most effective representatives of sports nutrition of this kind are those whose composition includes:

1. L-carnitine (stimulates metabolic processes that accelerate the fat burning process).
2. Choline (or vitamin N, which helps accelerate the breakdown of fats).
3. Inositol (a natural polyhydric alcohol that can stimulate the oxidation of fatty acids in the cells of the body losing weight).
4. Caffeine and guarana (which speed up metabolism and provide energy for strength training).

Carbohydrate blockers: principle of action

These medications should be taken with food. They were originally created as a medicine for people with diabetes, and are still widely used in this capacity. However, due to their ability to interfere with the absorption of carbohydrates and therefore help reduce body fat, carbohydrate blockers have become widely used as body-drying drugs for girls.

The most popular carbohydrate blockers:

• "Metformin";
• "Laovus Met";
• "Siofor";
• "Glucophage."

Reviews on the use of carbohydrate blockers for fat burning

Reviews report that in parallel with the start of treatment, almost all people losing weight experienced many side effects. These are diarrhea, serious and long-term indigestion, nausea after eating. If you endure and continue to take the drug, then after a couple of weeks the side effects will decrease.

Doctors strongly do not recommend using carbohydrate blockers as a means of losing weight for healthy people. Metabolism is a very fragile system, the functioning of which depends on many factors. It’s easy to disrupt its work, but it will take years to heal.

Fat blockers: list of drugs and contraindications for use

Fat blockers are taken with food. The capsule begins to act in the intestines. Any fat that has been eaten is simply not digested and is excreted along with the feces. As a result, the person does not receive extra calories and loses weight. The fashion for fat blockers passed several years ago. Now these drugs (“Xenical”, “Orsoten”, “Orsoten Slim”) are not as popular as before, due to many side effects and contraindications.

List of contraindications:

• diseases of the stomach, intestines;
• diabetes;
• liver diseases in the stages of both exacerbation and remission;
• period of pregnancy and lactation.

Reviews about fat burning using fat blocker drugs

The reviews are not very positive: the high cost of the drugs and many side effects played a role. Girls are unhappy that when taking capsules, digestion is constantly disrupted, and bloating and flatulence are observed.

In addition, undigested fat that comes with food is eliminated from the body naturally. This fact is emphasized in their reviews by almost everyone who has managed to experience the effects of fat blockers at least several times in their lives.

Which food to choose?

Let's consider what nutrition is best to use for cutting, and how it affects the body of a training athlete.

As can be seen from the table, unlike weight loss, drying requires two main categories of drugs and dietary supplements:

1. Preparations for preserving muscle mass.
2. Preparations for improved fat burning.

Of course, you can use various thermogenics and other drugs that have pronounced properties that allow you to burn fat. But:

1. In most cases they are prohibited by doping control. This is very important for those who are going to perform with a new, dried uniform.
2. Cause great harm to the body. The same diuretics can lead to excessive thickening of the blood, and, as a result, death due to the formation of a blood clot.
3. They do not bring significant results without sports nutrition and adherence to the principles of calorie deficit.

Multivitamins

Multivitamin complexes are one of the most important elements when choosing sports nutrition. At the same time, many underestimate them, since the vitamins themselves have virtually no effect on the effect and speed of weight loss during drying. On the contrary, an increase in certain vitamins can slow down catabolic processes, which will slow down the results from drying.

Multivitamin complexes should be selected specifically for drying. Because it is the drying complexes that are specially developed and balanced to suit the needs of men and women during intensive weight loss.

Pharmacy complexes, of course, are also suitable, but balancing the drugs within the complex usually will not allow you to achieve the best result. When taking pharmaceutical vitamin complexes during intensive drying, hypervitaminosis occurs. In an effort to cover the cost of one vitamin, you receive an overdose of vitamins A and C, which are practically not washed out of the body.

Whey Protein

It is with the purchase of whey protein that the selection of sports nutrition for drying the body begins. Sometimes whey protein is replaced with complex protein, or any other source of fast protein. What is it used for? First of all, to quickly relieve protein deficiency, which leads to catabolic destruction. In addition, protein shakes have an advantage over a full meal in that they practically do not burden the digestive system. The result is less insulin and glucagon release. Fat tissue continues to disintegrate, but muscle does not.

Glutamine

Glutamine is one of the most powerful adaptogens that allows for better recovery between workouts. During cutting, the body does not experience a strong need for glutamine, so if you loaded up just before cutting, you can avoid consuming it. In the case of drying, it allows you to maintain the energy balance in the body and delay the slowdown of metabolism, which is especially important if you lose more than 15 kilograms during drying.

Creatine

There is a lot of controversy surrounding taking creatine. Many opponents of its use note strong water retention in the body, which, firstly, does not allow assessing the results and direction of drying, and, secondly, slows down the drying itself.

It is better to use creatine, just change the dosage regimen, and keep in mind that creatine and the liquid along with it are eliminated for at least 3 weeks. Therefore, if you are planning a 2-month course of drying the body, then creatine will be a good safety net for you, while for a short drying or at its final stages, it is better to refrain from it.

BCAA - branched chain amino acids

BCAA is an ideal source of building protein that helps maintain muscles. Unlike whey and other sources, BCAAs do not interact in any way with insulin and the digestive system. In fact, this is a cheat code for muscles, since less than 6 minutes pass between the consumption of BCAA and the start of an anabolic surge.

Green tea extract

A rather controversial drying ingredient, which is highly not recommended for professional athletes due to side effects. If you consume a small amount of green tea, it will not affect the drying process or your health in any way. And, if you take a concentrated extract, then you receive a shock dose of caffeine, which has an extremely negative effect on your well-being and the state of the cardiovascular system.

Fish fat

During the process of losing weight and drying, adipose tissue breaks down unevenly. Usually, full-fledged fat molecules are used, which, when broken down, leave behind a trace in the form of polyunsaturated omega 6 acids and free radicals. Omega 3 plays an important role, since when it enters the body, it allows molecules to bind together, which will facilitate the removal of fatty tissue.

At the same time, omega 3s are stabilizers of the cholesterol reaction, reducing the amount of bad cholesterol and increasing the amount of good cholesterol. This, in turn, affects the synthesis of anabolic hormones, incl. testosterone.

Nitric oxide donors

The use of nitrogen donors is even more controversial than creatine. On the one hand, they in no way affect the drying process itself, and with dried ligaments and joints they can only cause harm. On the other hand, they increase pumping, which makes fat burning more effective in a local sense. And, of course, they reduce the body's recovery time between workouts. We recommend using nitrogen donors only for experienced athletes under the supervision of a doctor.

Joint Strengthening Supplements

During the drying process, many elements are washed out of the body. At the same time, some of them compensate for protein, but as for the ligaments, they break down and become more brittle. The same thing happens with joints that lose interarticular fluid. Therefore, supplements to strengthen joints are a must for anyone who decides to get dry.

Dinitrophenol is the most powerful and most dangerous fat burner

This is a notorious body drying drug for girls. Reviews about it can only be found on professional forums for fans of iron sports. In fact, this substance was originally synthesized as a fertilizer for plants. However, its ability to increase body temperature and speed up metabolism was accidentally discovered. As a result of a powerful effect on the body, the body “digests” its own fat.

Since then, the drug has been packaged on the black market and sold in gyms and online stores. Every girl who is ready to do anything to get rid of fat, including taking such serious medications, should think three times whether her health and life expectancy are worth a slim figure.

Reviews about the use of "Dentirophenol"

There are relatively few reviews of the drug from girls. On the weightlifting forum, athletes wrote that they take the drug almost every season and that its harm to health is greatly exaggerated. In order to cause significant harm, you must exceed the recommended dosage. Judging by the reviews, in just a week on dinitrophenol, girls got rid of 3-5 kg.

This result is really real, as proven by extreme athletes. Few people dare to try the effects of this unpatented and incompletely researched product.

Drying the body in professional bodybuilding: a look from the inside

When it comes to cutting in bodybuilding, it can be divided into two areas: natural methods (cardio, diet) and the use of pharmacology.

There is no need to explain what is more effective and what has fewer health consequences... but you need to understand that cutting drugs are not an absolute panacea and even professionals are required to follow a special training and nutrition regimen, without which it is impossible to dry the body to a record low percentage of fat.

Drying your body to the level that we see today from bodybuilders competing on stage requires enormous effort... You will be exhausted, hungry, miserable and constantly asking yourself the question: “Why the hell do you need all this???”

Calorie deficit.. large amounts of cardio.. disgusting mental side effects from taking pharma - less than pleasant effects of drying. There is nothing attractive about it, sometimes you feel pain and fatigue from it all... Not everyone can bear to eat the same food every time, do cardio when the energy level is already at the low point and you feel like you are getting weaker in the gym with every diet day...

The other side of cutting is that the closer the day of the competition, the more your body changes. There is something exciting about waking up every morning and seeing more terrain in the mirror than yesterday. At the end of each week, feeling exhausted, overwhelmed and hungry, you realize that another week of dieting and training has finally passed... and you feel invincible at the progress.

Think about it: while cutting, you are fighting against the most fundamental human needs - the desire to eat and rest... And you win! Yes, you constantly feel hungry, tired, physically painful, your brain doesn’t work... but you overcome all this week after week.

In the last week of drying, something special happens, both at the level of the body and the brain: you realize that you have learned to deal with pain and, if you're lucky, you even begin to enjoy the process. If you have learned to overcome the suffering that you consciously entered into, you will be able to withstand everything that life has in store for you.

To the chagrin of many, in bodybuilding, as in many other areas of life, the truth “the more you suffer, the better you look” is a guiding principle, especially when it comes to cutting.

I took part in several dozen competitions and every time drying my body is real torture. Sometimes it is harder, sometimes a little easier, but every time it is a difficult test. This manifests itself in feelings of apathy, lethargy, foul mood, fatigue, constant hunger and many other effects associated with a calorie deficit.

Doctors' opinions on the use of pharmacological fat burners

In contrast to the numerous enthusiastic reviews of the drugs from people who have lost weight, the opinion of doctors is not at all so rosy. Doctors are most often categorically negative about any capsules and tablets for fat burning. Most of them are strictly prohibited for use by people with diseases of the cardiovascular system, liver and kidneys. Caffeine, yohimbine, and geranium extract included in body drying preparations for girls almost always affect the nervous system: a person becomes irritable, suffers from insomnia, and mood swings.

That’s why doctors have a very negative attitude towards such drugs, be they prescription anorectics, nutrient blockers for diabetics or sports fat burners. When a person is sick or obese, he has no choice: he is forced to take these drugs. And if a girl has only 3-6 extra kg and she cannot pull herself together, rebuild her diet and create a competent training program, then taking fat-burning drugs is almost guaranteed to be harmful to her health. What type of harm will this be and how much it will affect the main systems of the body - in each individual case individually.

Protein shake for drying the body

If, when gaining muscle mass, it is possible to ensure a sufficient supply of protein using regular food, then during drying this is unrealistic. All animal proteins contain fat, which means the calorie content of such a diet will be unacceptably high.

However, to maintain muscle mass, the body must receive at least 2 g of protein per 1 kg of weight. This problem is solved by sports nutrition for drying the body, which makes up for the deficiency and does not provide extra calories.

Thus, during the drying period, a protein shake:

However, the question remains which protein is more suitable for this purpose and when is the best time to take it.

Whey Protein

has a high degree of absorption and reaches the muscles quickly. Therefore, the optimal time for such a cocktail is 30 minutes before training and 30 minutes after it ends. But it is the speed of absorption that prevents the use of whey protein as a complete replacement for one or two meals, because within an hour the feeling of hunger will return.

Casein

also classified as milk proteins, but it is absorbed much more slowly. On average, the process of casein absorption takes 6-8 hours, which makes this sports nutrition for drying the body the best option for dinner. Casein protein will keep you full for a long time and will serve as a source of amino acids for muscles all night long.

Soy protein

usually falls to the wayside on the list of sports supplements due to its low value for building muscle mass. Although recent research in this area has shown that soy isolate is well digestible, as it is free of lectins and proteases that interfere with protein breakdown. In addition, soy contains enough essential amino acids to support muscle mass, and the absorption rate is low enough to satisfy hunger for a long time.

Among the benefits of soy sports nutrition for drying the body is its high content of microelements, in particular potassium, zinc, phosphorus and iron. This product is indispensable in the diet of women because it prevents the development of osteoporosis, normalizes hormonal levels and has anti-cancer properties.

Considering the characteristics of each type of protein, it is best to combine them throughout the day. So, whey protein will close the protein window after waking up and is suitable before and after training. Casein will be a complete dinner, and soy protein will replace one meal throughout the day.