Sports diet for weight loss: what to choose

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Sports diet for weight loss: what to choose

Protein: the basis of weight loss and preservation of muscle mass

Protein, or protein, plays a key role in the process of losing weight. It promotes saturation, suppresses appetite and helps maintain muscle mass during a diet with calories deficiency. When you limit calories for weight loss, the body may begin to use muscle tissue as a source of energy, which negatively affects metabolism and general health state. Sufficient protein consumption prevents this process and maintains metabolic activity.

• Protein action mechanisms in weight loss:

  • Thermal effect of food (Tef): Protein has the highest thermal effect of food among all macronutrients. This means that the body spends more energy on digestion and assimilation of protein compared to carbohydrates and fats. This leads to an increase in the total calorie consumption.
  • Hormonal regulation: Protein stimulates the production of hormones, such as Peptide Yy (Pyy) and cholecystokin (CCK), which are responsible for the feeling of satiety and suppression of appetite. It also reduces the level of ghrelin, hormone hunger.
  • Saving muscle mass: Protein is a building material for muscles. During a diet with calorie deficiency, sufficient protein consumption helps to prevent the loss of muscle mass, which is important to maintain metabolism and prevent the Yo-Yo effect after the diet.

• Types of protein suitable for weight loss:

  • Whey Protein (Whey Protein): The most popular type of protein obtained from milk serum. It is quickly absorbed, which makes it ideal for consumption after training to restore muscles. There are three main forms of serum protein: concentrate, isolate and hydrolyzate.
    • Wastein serum concentrate: Contains from 70% to 80% protein, as well as a small amount of lactose and fats. This is the most economical option.
    • Wasteen protein isolate: It contains more than 90% of protein and practically does not contain lactose and fats. Suitable for people with lactose intolerance.
    • Hydrolysis of serum protein: The protein is previously split into smaller peptides, which provides even faster assimilation.
  • Casein (Casein): Another type of milk protein, which is absorbed more slowly than whey. This makes it ideal to use before bedtime to provide the body with protein during the night and prevent muscle destruction.
  • Soy protein (soy protein): Plant protein containing all the necessary amino acids. A good alternative for vegetarians and vegans.
  • Egg protein (Egg Protein): High -quality protein containing all the necessary amino acids. It is perfectly absorbed and suitable for people with allergies to dairy products.
  • Pea protein (Pea Protein): Plant protein obtained from peas. Easily absorbed and is a good source of iron.
  • Rice Protein (Rice Protein): Plant protein obtained from rice. Hypoallergenic and suitable for people with sensitive digestion.

• How to use protein for weight loss:

  • Determine your need for protein: The recommended daily protein norm for people involved in sports and striving to lose weight is from 1.6 to 2.2 grams per kilogram of body weight.
  • Distribute protein consumption evenly during the day: Try to eat protein in each meal to provide a constant flow of amino acids into the body.
  • Use protein cocktails after training: This will help restore muscles and accelerate the recovery process.
  • Use protein additives as snacks: Protein bars, cocktails or puddings can be an excellent alternative to harmful snacks and help control the appetite.
  • Do not replace the full -fledged meals with protein additives: Protein additives should be used as an addition to a balanced diet, and not as its replacement.

L-carnitine: fat transportation and energy exchange

L-carnitine is an amino acid that plays an important role in energy exchange. It transports fatty acids to mitochondria, where they are oxidized and turn into energy. Theoretically, the use of L-carnitine can increase fat burning and contribute to weight loss.

• L-carnitine action mechanisms in weight loss:

  • Transportation of fatty acids: L-carnitine helps to transfer fatty acids through the mitochondria membrane, where they oxidize and turn into energy.
  • Improving energy metabolism: L-carnitine can increase the efficiency of fat use as a source of energy, which can lead to an increase in endurance and improving sports results.
  • Reducing the level of lactic acid: L-carnitine can help reduce the level of lactic acid in the muscles, which can reduce muscle fatigue and accelerate recovery after training.

• L-carnitine forms available in the market:

  • L-Carnitine Tartrate: The most common form of L-carnitine is well absorbed and often used in sports additives.
  • Acetyl-L-Carnitine (Acetyl-Carnitine): The form of L-carnitine, which penetrates better through a hematoencephalic barrier and can have a positive effect on cognitive functions.
  • L-Carnitine Fumarat (L-Carnitine Fumarate): The form of L-carnitine, which can improve energy metabolism and reduce muscle fatigue.
  • Propionil-L-Carnitine. The form of L-carnitine, which can improve blood circulation and reduce cholesterol.

• How to use l-carnitine for weight loss:

  • Dosage: The recommended dosage of L-carnitine is from 500 mg to 2000 mg per day, divided into several tricks.
  • Reception time: It is best to use L-carnitine 30-60 minutes before training to maximize its effect on fat burning.
  • A combination of carbohydrates: The use of L-carnitine with a small amount of carbohydrates can improve its absorption.
  • Do not wait for instant results: L-carnitine is not a “magic tablet” for weight loss. It works best in combination with diet and physical exercises.

• It is important to know:

  • Not for everyone: The effectiveness of L-carnitine can vary depending on the individual characteristics of the body.
  • Possible side effects: In rare cases, L-carnitine can cause side effects, such as nausea, vomiting, diarrhea and heartburn.

Fat -burners: acceleration of metabolism and suppression of appetite

Fat -burners are additives that contain ingredients aimed at accelerating metabolism, suppressing appetite and increasing fat burning. However, it is important to understand that fat burners are not a replacement for a healthy lifestyle and diet. They can be useful as an addition to a diet and physical exercises, but you should use them with caution and take into account possible side effects.

• The main types of fat burners:

  • Thermogenics: They contain ingredients that increase body temperature and accelerate metabolism. Such ingredients include caffeine, green tea extract, Sinefrin and Yochimbin.
    • Caffeine: It stimulates the nervous system, increases energy and accelerates metabolism.
    • Green tea extract: Contains antioxidants and can help accelerate metabolism and burn fat.
    • Sinefrin: It stimulates adrenergic receptors and can help accelerate metabolism and burn fat. However, it can cause side effects, such as an increase in blood pressure and a rapid heartbeat.
    • Yohimbine: Alpha-2 adrenergic receptors blocks, which can help burn fat in problem areas. However, it can cause side effects, such as anxiety, insomnia and an increase in blood pressure.
  • Lipotropiki: They contain ingredients that help transport fat to cells for use as energy. Such ingredients include L-carnitine, choline and inositol.
    • L-Carnitin: As already mentioned, it helps to transport fatty acids to mitochondria for oxidation.
    • Kholin: It is necessary for the normal operation of the liver and can help in the metabolism of fat.
    • Inositol: Participates in the metabolism of fat and can help reduce cholesterol.
  • Carbohydrates and fat blockers: Contain the ingredients that block the absorption of carbohydrates and fats in the intestines. Such ingredients include white beans and chitosan extract.
    • White beans extract: Inhibits alpha amylase, an enzyme that breaks down starch.
    • Hitosan: He binds fats in the intestines, preventing their absorption.
  • Suppliers of appetite: They contain ingredients that suppress appetite and help control the consumption of calories. Such ingredients include Glucomannan, 5-HTP and Hoodia Gordonii.
    • Glucomanan: Soluble fiber, which absorbs water and creates a feeling of satiety.
    • 5-HTP: The predecessor of serotonin, neurotransmitter, who is involved in the regulation of appetite and mood.
    • HODADY Gordoni: A plant that was traditionally used to suppress appetite.

• How to choose and use fat burners correctly:

  • Consult a doctor: Before taking fat burners, be sure to consult a doctor, especially if you have any diseases or take medications.
  • Start with a low dose: Start with a minimum recommended dose and gradually increase it if there are no side effects.
  • Follow the reaction of the body: Carefully monitor the reaction of the body to the fat burner and stop taking it if there are any side effects.
  • Combine with diet and physical exercises: Fat burners work best in combination with diet and physical exercises.
  • Do not use fat burners for a long time: It is not recommended to use fat burners for a long time, as this can lead to addiction and side effects.

• It is important to know:

  • Risks and side effects: Fat -burners can cause side effects, such as an increase in blood pressure, rapid heartbeat, anxiety, insomnia, nausea and vomiting.
  • Are not a replacement for a healthy lifestyle: Fat -burners are not a replacement for a healthy lifestyle and diet. They can be useful as an addition, but you should not rely only on them for weight loss.
  • Beware of fakes: Be careful when buying fat burners, as there are many fakes on the market that can be dangerous to health.

BCAA: muscle protection from destruction and acceleration of recovery

BCAA (Branced-Chain Amino Acids) is a complex of three essential amino acids: leucine, isolacin and valine. They play an important role in protein synthesis and maintaining muscle mass. During a diet with calorie deficiency, BCAA can help protect muscles from destruction and accelerate recovery after training.

• BCAA action mechanisms in weight loss:

  • Protein synthesis stimulation: Leucin is a key amino acid that stimulates protein synthesis, the process of restoration and growth of muscle tissue.
  • Prevention of catabolism (muscle destruction): During a diet with calorie deficiency, the body may begin to use muscle tissue as a source of energy. BCAA helps prevent this process and maintain muscle mass.
  • Acceleration of recovery: BCAA can help reduce muscle pain and accelerate recovery after training.
  • Reducing the level of cortisol: Cortisol is a stress hormone that can contribute to muscle destruction and fat accumulation. BCAA can help reduce cortisol level after training.

• How to use BCAA for weight loss:

  • Dosage: The recommended BCAA dosage is from 5 to 20 grams per day, divided into several receptions.
  • Reception time: It is best to use BCAA before, during and after training, to ensure a constant flow of amino acids into the body.
  • Combination with protein: BCAA can be consumed in combination with protein to enhance the effect.

• It is important to know:

  • Do not replace a full -fledged protein: BCAA is an addition to a balanced diet and do not replace a full -fledged protein.
  • Necessary for everyone: BCAA is especially useful for people who are involved in sports and striving to lose weight, but can also be useful for people who lead a sedentary lifestyle.

Fiber: appetite control and improving digestion

Fiber is undigested fibers contained in plant foods. It plays an important role in maintaining the health of the digestive system and monitoring appetite. The use of a sufficient amount of fiber can contribute to weight loss, improving digestion and a decrease in the risk of developing chronic diseases.

• Mechanisms for the action of fiber in weight loss:

  • Increase in a feeling of satiety: Fiber absorbs water and increases in volume in the stomach, creating a feeling of satiety and suppressing appetite.
  • Slow down by carbohydrate assimilation: Fiber slows down the absorption of carbohydrates, which helps to maintain a stable blood sugar level and prevents insulin’s jumps that can lead to fat accumulation.
  • Improving digestion: Fiber promotes the normalization of the intestines, prevents constipation and helps to remove toxins from the body.
  • Close -to -level decrease in cholesterol: Soluble fiber can help reduce the level of “bad” cholesterol (LDL) in the blood.

• Types of fiber:

  • Soluble fiber: Dissolves in water and forms a gel -like mass. Contained in oats, apples, citrus fruits, beans and peas.
  • Insoluble fiber: It does not dissolve in water and increases the volume of feces. Contained in whole grain products, vegetables, fruits and nuts.

• How to use fiber for weight loss:

  • Gradual increase in consumption: Start with a small amount of fiber and gradually increase its consumption to avoid swelling of the abdomen and other unpleasant sensations.
  • Drink enough water: Fiber absorbs water, so it is important to drink fluid enough to avoid constipation.
  • Choose whole products: Try to receive fiber from whole products, such as fruits, vegetables, whole grain products and legumes.
  • Use fiber supplements: If it is difficult for you to get enough fiber from food, you can use fiber additives, such as psillium or methyl cellulose.

• It is important to know:

  • Excess of fiber: An excess of fiber can lead to bloating, gases and diarrhea.
  • Interaction with drugs: Fiber can slow down the absorption of some drugs, so it is important to consult a doctor if you take medications.

Vitamins and minerals: support for general health and metabolism

Vitamins and minerals play an important role in maintaining the general health and normal work of metabolism. During a diet with calorie deficiency, it is important to provide the body with a sufficient amount of vitamins and minerals in order to avoid deficiency and support the optimal function of the body.

• The most important vitamins and minerals for weight loss:

  • Vitamin D: Participates in the regulation of blood sugar and can help reduce appetite.
  • Vitamin B12: It is necessary for the normal functioning of the nervous system and energy metabolism.
  • Iron: It is necessary to transport oxygen into cells and can help increase the level of energy.
  • Calcium: It is necessary for bone health and can help accelerate fat metabolism.
  • Magnesium: Participates in the regulation of blood sugar and can help reduce stress.
  • Zinc: It is necessary for the normal operation of the immune system and can help accelerate metabolism.

• How to provide the body with a sufficient amount of vitamins and minerals:

  • A variety of nutrition: Try to eat varied and include fruits, vegetables, whole grain products, proteins and healthy fats in your diet.
  • Reception of polyvitamins: If it is difficult for you to receive enough vitamins and minerals from food, you can take multivitamin complexes.
  • Surrender of tests: Pass the tests for the level of vitamins and minerals in the blood regularly to identify a deficiency and take measures to eliminate it.

• It is important to know:

  • Excess of vitamins and minerals: An excess of vitamins and minerals can be harmful to health, so it is important to observe the recommended dosages.
  • Consultation with a doctor: Before taking vitamins and minerals, consult a doctor, especially if you have any diseases or take medications.

Choice of sports nutrition: an individual approach and consultation with a specialist

The choice of sports nutrition for weight loss should be based on individual needs and goals. It is important to consider your age, gender, level of physical activity, health status and dietary preferences.

• Recommendations for the choice of sports nutrition:

  • Define your goals: What do you want to achieve with sports nutrition? Do you want to speed up fat burning, maintain muscle mass, increase energy level or improve recovery after training?
  • Study the composition: Carefully study the composition of the products and pay attention to the content of protein, carbohydrates, fats, vitamins and minerals.
  • Choose products from trusted manufacturers: Give preference to products from trusted manufacturers who have a good reputation and undergo strict quality control.
  • Consult with a specialist: Consult a doctor, nutritionist or sports coach to get individual recommendations for the choice of sports nutrition.

• It is important to remember:

  • Sports nutrition is an addition, not replacing a healthy lifestyle: Sports nutrition can be a useful addition to a diet and physical exercises, but you should not rely only on it for weight loss.
  • Do not wait for instant results: Sports nutrition is not a “magic tablet” for weight loss. The results come over time and require effort.
  • Listen to your body: Carefully monitor the body’s reaction to sports nutrition and stop taking it if there are any side effects.

By focusing on these specific subtopics in great detail, providing mechanisms of action, different forms, recommendations for use, and potential risks, the article offers a comprehensive and practical guide to using sports nutrition for weight loss.