Sports diet for weight loss: dosage and use
1. Fundamentals of sports nutrition for weight loss
Sports nutrition, designed to support the process of losing weight, is not a magic tablet. Rather, this is a set of tools that can optimize diet and physical activity, contributing to a more efficient weight loss and improve the composition of the body (ratio of muscle and fat mass). The effectiveness of sports nutrition for weight loss directly depends on the integrated approach, including a balanced diet, regular training and adequate sleep and rest mode.
1.1. Principles of sports nutrition in the context of losing weight
Sports nutrition for weight loss works in several main areas:
- Increase in a feeling of satiety: Some additives, such as protein and fiber, contribute to longer saturation, which helps to control the appetite and reduce the total calorie intake.
- Muscle support: In the process of losing weight, it is important to maintain muscle mass, as it affects metabolism and helps burn more calories at rest. Protein and BCAA (amino acids with an extensive chain) play a key role in maintaining and restoring muscles.
- Acceleration of metabolism: Some additives, such as caffeine and green tea extract, can slightly accelerate metabolism and increase energy consumption.
- Improving the use of fats as a source of energy: L-carnitine and some other additives can contribute to the transportation of fatty acids to mitochondria, where they are used for energy production.
- Blood sugar control: Addresses containing chrome and some plant extracts can help stabilize blood sugar, which can reduce the craving for sweets and prevent the sharp jumps of insulin that contribute to the accumulation of fat.
1.2. Key components of a successful weight loss program
Before proceeding with the use of sports nutrition, you must make sure that the following principles are based on the weight loss program:
- Calorie deficiency: For weight loss, it is necessary to consume less calories than it is spent. Calorie deficiency should be moderate (about 500 calories per day) to avoid the loss of muscle mass and a slowdown in metabolism.
- Balanced nutrition: The diet should include a sufficient amount of protein (1.6-2.2 grams per kilogram of body weight), complex carbohydrates (cereals, vegetables, fruits) and healthy fats (nuts, avocados, olive oil).
- Regular physical activity: The combination of cardio (running, swimming, cycling) and strength training (burial exercises) is the most effective for losing weight and maintaining muscle mass.
- Adequate sleep and rest: The lack of sleep and stress can negatively affect the hormonal background and promote the accumulation of fat. It is necessary to sleep at least 7-8 hours a day and find time for relaxation and recovery.
- Hydration: Sufficient water consumption (at least 2-3 liters per day) is necessary to maintain metabolism and overall health.
2. Protein for weight loss: types, dosage and application
Protein plays a key role in the process of losing weight, since it helps to saturate, maintain muscle mass and increase thermogenesis (energy consumption for digestion).
2.1. Types of protein and their features
- Whey Protein (Whey Protein): The most popular type of protein obtained from milk serum. It is quickly absorbed, which makes it ideal for taking after training to restore muscles. There are various forms of serum protein:
- Whey Protein concentrate (Whey Protein Concentrate): Contains about 70-80% protein, as well as a small amount of lactose and fats.
- Western protein isolate (Whey Protein Isolaate): Contains more than 90% protein and the minimum amount of lactose and fats. Suitable for people with lactose intolerance.
- Western protein hydrolyzate. Protein, split into smaller peptides, which provides even faster assimilation.
- Casein: Protein received from milk. It is absorbed slowly, which makes it ideal for admission before bedtime to provide muscles with amino acids throughout the night.
- Micellar casein: The natural form of casein, which is most slow.
- Calcium casein: The processed form of casein, which is absorbed faster than micellar casein.
- Soy protein: Protein received from soy. It is a full -fledged protein containing all the necessary amino acids. Suitable for vegetarians and vegan.
- Egg protein (albumin): Protein obtained from egg protein. It is absorbed at an average speed. It does not contain lactose and fats.
- Plant proteins (pea, rice, hemp, etc.): Proteins obtained from various plants. Often combined to ensure a full amino acid profile. Suitable for vegetarians and vegan.
2.2. Dosage of protein for weight loss
The optimal dosage of protein for weight loss is 1.6-2.2 grams per kilogram of body weight per day. At the same time, it is important to take into account the level of physical activity and individual needs of the body.
- For people involved in sports 2-3 times a week: 1.6-1.8 grams per kilogram of body weight.
- For people involved in sports 4-5 times a week: 1.8-2.0 grams per kilogram of body weight.
- For people involved in sports 6-7 times a week: 2.0-2.2 grams per kilogram of body weight.
Protein should be distributed evenly during the day, consuming it with each meal (about 20-40 grams per reception). It is especially important to use protein after training to restore muscles and stimulate their growth.
2.3. Use of protein for weight loss
- Protein cocktails: A convenient and quick way to get the required amount of protein. You can use various types of protein depending on goals and preferences.
- Protein bars: Suitable for a snack during the day. It is important to choose bars with a high protein content and low sugar and fat.
- Protein additives to food: Protein powder can be added to various dishes, such as cereals, yogurts, smoothies and pastries.
- Replacing one meal with a protein cocktail: It can be useful for reducing the calorie content of the diet and controlling appetite. It is important that the cocktail is balanced and contains not only protein, but also other nutrients.
2.4. Advantages and disadvantages of various types of protein for weight loss
| Type of protein | Advantages | Flaws |
|---|---|---|
| Whey | It is quickly absorbed, high protein content, a variety of tastes, affordable price. | It can cause discomfort in people with lactose intolerance. |
| Casein | Slowly absorbed, provides long -term saturation, suitable for admission before bedtime. | It can have a specific taste and consistency, absorbed longer than serum protein. |
| Soy | A full -fledged protein, suitable for vegetarians and vegans, contains isoflavons with antioxidant properties. | It can cause allergic reactions, may contain phytoestrogens that can affect hormonal background. |
| Egg | It does not contain lactose and fats, is well absorbed. | It can have a specific taste, more expensive than serum protein. |
| Vegetable | Suitable for vegetarians and vegan, contain fiber and other beneficial substances. | Often they have an inferior amino acid profile (it is necessary to combine various types), can have a specific taste and consistency, are absorbed more slowly than animal proteins. |
3. Fathers: types, dosage and application
Fat -burners are additives that are claimed to help reduce weight by accelerating metabolism, increasing thermogenesis and suppression of appetite. It is important to understand that fat burners are not replacing healthy diet and physical activity, but can only provide additional support in the process of losing weight.
3.1. Types of fat burners and their mechanisms of action
- Thermogenics: Increase body temperature and accelerate metabolism, which leads to an increase in energy consumption and fat burning.
- Caffeine: It stimulates the nervous system, increases energy and concentration, accelerates metabolism and promotes fat burning.
- Green tea extract (EGCG): Contains antioxidants that can accelerate metabolism and promote fat burning.
- Guarana extract: Contains caffeine and other stimulants that can increase energy and accelerate metabolism.
- Sinefrin: Stimulates beta-3 adrenergic receptors that contribute to fat burning.
- Lipotropiki: Improve fat metabolism and contribute to their transportation to mitochondria, where they are used to produce energy.
- L-Carnitin: It transports fatty acids to mitochondria, where they are used to produce energy.
- Kholin: It is necessary for the metabolism of fats and the functioning of the liver.
- Inositol: Participates in the metabolism of fat and control of blood sugar.
- Methionine: The amino acid necessary for the metabolism of fat and detoxification of the liver.
- Suppliers of appetite: Reduce the feeling of hunger and craving for sweets, which helps to control the consumption of calories.
- Glucomanan: Soluble fiber, which swells in the stomach and creates a feeling of satiety.
- 5-HTP (5-hydroxyryptophan): The precursor of serotonin, hormone, which regulates mood and appetite.
- Garcinia Extract of Cambodia (HCA): Blocks an enzyme involved in the formation of fat fat.
- Carbohydrates and fat blockers: Reduce the absorption of carbohydrates and fats in the intestines, which leads to a decrease in calories consumption.
- White beans extract: Blocks the enzyme amylase, which breaks down carbohydrates.
- Hitosan: He binds fats in the intestines and prevents their absorption.
- Diuretics (diuretics): Reduce water retention in the body, which can lead to temporary weight loss. It is not recommended to use diuretics without consulting a doctor, as they can cause dehydration and imbalance of electrolytes.
3.2. Dosage of fat burners
The dosage of fat burners depends on a specific product and its composition. It is important to carefully read the label and follow the recommendations of the manufacturer. You should start with a minimum dose to evaluate tolerance and avoid side effects.
- Caffeine: The recommended dose is 200-400 mg per day. It is not recommended to use caffeine in the evening, as it can disturb a dream.
- Green tea extract (EGCG): The recommended dose is 300-500 mg per day.
- L-Carnitin: The recommended dose is 1-3 grams per day.
- Glucomanan: The recommended dose is 1-3 grams 30-60 minutes before meals, washed down with a lot of water.
- 5-HTP: The recommended dose is 50-100 mg per day.
- Garcinia Extract of Cambodia (HCA): The recommended dose is 500-1500 mg per day.
- White beans extract: The recommended dose is 445-1500 mg per day before meals containing carbohydrates.
- Hitosan: The recommended dose is 1-3 grams before eating, containing fats.
3.3. The use of fat burners for weight loss
- Thermogenics: It is recommended to take in the morning or before training to increase energy and accelerate metabolism.
- Lipotropiki: It is recommended to be taken before training or with a meal containing fats.
- Suppliers of appetite: It is recommended to take 30-60 minutes before meals, washed down with a lot of water.
- Carbohydrates and fat blockers: It is recommended to take before a meal containing carbohydrates or fats.
3.4. Risks and side effects of fat burners
Fat -burners can cause various side effects, especially if the recommended dose or the presence of individual intolerance is exceeded.
- Thermogenics: They can cause nervousness, anxiety, insomnia, a rapid heartbeat, an increase in blood pressure and gastrointestinal disorders.
- Lipotropiki: Usually well tolerated, but in rare cases, gastrointestinal disorders can cause.
- Suppliers of appetite: They can cause bloating, constipation or diarrhea.
- Carbohydrates and fat blockers: They can cause bloating, gas formation and diarrhea.
3.5. Contraindications to the use of fat burners
Fat -burners are contraindicated to people with:
- Cardiovascular diseases
- High blood pressure
- Thyroid diseases
- Anxious disorders
- Insomnia
- Glaucoma
- Pregnancy and breastfeeding
- Individual intolerance to components
4. BCAA for weight loss: dosage and application
BCAA (amino acids with an extensive chain) are three irreplaceable amino acids: leucine, isolacin and valin. They play an important role in the synthesis of protein, restoration of muscles and maintaining the energy balance. Although the BCAA is not direct fat burners, they can be useful in the process of losing weight, especially with intense training.
4.1. BCAA action mechanisms in the context of losing weight
- Maintaining muscle mass: BCAA helps prevent the decay of muscle tissue during weight loss, when the body is in a state of calorie deficiency. This is especially important, since muscle mass affects metabolism and helps burn more calories at rest.
- Reducing muscle pain: BCAA can reduce muscle pain after training, which allows you to train more often and more intense.
- Improving muscle recovery: BCAA contribute to faster muscle restoration after training, which allows you to train more often and with greater intensity.
- Reduced fatigue: BCAA can reduce fatigue during training, which allows you to train longer and more intense.
- Blood sugar regulation: Some studies show that BCAA can help regulate blood sugar, which can reduce the craving for sweets and prevent the sharp jumps of insulin that contribute to the accumulation of fat.
4.2. BCAA dosage for weight loss
The recommended BCAA dosage for weight loss is 5-20 grams per day, divided into several techniques. It is important to consider the level of physical activity and individual needs of the body.
- For people involved in sports 2-3 times a week: 5-10 grams per day.
- For people involved in sports 4-5 times a week: 10-15 grams per day.
- For people involved in sports 6-7 times a week: 15-20 grams per day.
BCAA should be taken before training, during training or after training, to support muscles and improve recovery.
4.3. BCAA use for weight loss
- Before training: Reception of BCAA before training can help reduce the decay of muscle tissue and reduce fatigue.
- During training: Reception of BCAA during training can help maintain energy and improve muscle restoration.
- After training: Reception of BCAA after training can help restore muscles and reduce muscle pain.
- Between meals: BCAA intake between meals can help maintain muscle mass and control the appetite.
4.4. BCAA advantages and disadvantages for weight loss
| Advantages | Flaws |
|---|---|
| They support muscle mass, reduce muscle pain, improve muscle restoration, and reduce fatigue. | They can have a specific taste, are not direct fat burners, the effect can be insignificant, especially with insufficient calories deficiency. |
5. Fiber for weight loss: dosage and application
Fiber is undigested dietary fiber that play an important role in maintaining the health of the digestive system and weight control. Fiber does not contain calories, but promotes saturation, slows down the absorption of carbohydrates and improves the intestines.
5.1. Types of fiber and their features
- Soluble fiber: Dissolves in water, forming a gel -like mass. Slets the absorption of carbohydrates, reduces cholesterol and promotes saturation. Contained in oats, apples, citrus fruits, legumes and psillium.
- Insoluble fiber: Does not dissolve in water. Increases the volume of feces, stimulates intestinal motility and prevents constipation. Contained in whole grain products, vegetables, fruits and nuts.
5.2. Dosage of fiber for weight loss
The recommended dosage of fiber for weight loss is 25-35 grams per day. It is important to increase fiber consumption gradually in order to avoid discomfort in the abdomen.
5.3. Use of fiber for weight loss
- Add fiber to each meal: Include products rich in fiber in your diet, such as vegetables, fruits, whole grain products and legumes.
- Take fiber additives: If it is difficult to get a sufficient amount of fiber from food, you can take additives with fiber, such as psillium or glucomannan.
- Drink enough water: Fiber requires enough water for normal operation. Drink at least 2-3 liters of water per day.
5.4. Advantages and disadvantages of fiber for weight loss
| Advantages | Flaws |
|---|---|
| Promotes saturation, slows down the absorption of carbohydrates, improves intestinal function, reduces cholesterol. | It can cause bloating, gas formation and constipation, if you do not drink enough water, can reduce the absorption of some nutrients. |
6. L-carnitine for weight loss: dosage and application
L-carnitine is an amino acid that plays an important role in transporting fatty acids to mitochondria, where they are used to produce energy. L-carnitine is not a direct fat burner, but can help improve the use of fats as a source of energy during training.
6.1. L-carnitine mechanism in the context of losing weight
L-carnitin tolerates fatty acids through mitochondria membranes, where they are oxidized and used for energy production. Theoretically, an increase in the concentration of L-carnitine in the muscles can improve the use of fats as a source of energy, especially during training.
6.2. L-carnitine dosage for weight loss
The recommended dosage of L-carnitine for weight loss is 1-3 grams per day, divided into several tricks. It is best to take L-carnitine before training or with a meal containing fats.
6.3. Use of L-carnitine for weight loss
- Before training: Reception of L-carnitine before training can help improve the use of fats as a source of energy and increase endurance.
- With a meal containing fats: The intake of L-carnitine with eating fats can help improve fat absorption and their transportation to mitochondria.
6.4. Advantages and disadvantages of L-carnitine for weight loss
| Advantages | Flaws |
|---|---|
| It can improve the use of fats as a source of energy, increase endurance. | The effect can be insignificant, especially with insufficient calories deficiency, can cause gastrointestinal disorders in some people, requires prolonged administration. |
7. Cla (conjugated linoleic acid) for weight loss: dosage and use
Cla (conjugated linoleic acid) is a group of fatty acids that are found in meat and dairy products. Cla can help reduce the fat mass and increase muscle mass, but the research results are contradictory.
7.1. Cla mechanism in the context of losing weight
Cla can affect the metabolism of fats in several ways:
- Reduces the accumulation of fat in fat cells.
- Increases fat consumption.
- Improves insulin sensitivity.
7.2. Cla dosage for weight loss
The recommended Cla dosage for weight loss is 3-6 grams per day, divided into several techniques.
7.3. Use CLA for weight loss
Cla can be taken at any time of the day, but it is best to take it with eating.
7.4. The advantages and disadvantages of Cla for weight loss
| Advantages | Flaws |
|---|---|
| It can reduce the fat mass and increase muscle mass. | The research results are contradictory, can cause gastrointestinal disorders in some people, requires prolonged use, and can increase cholesterol. |
8. Alpha-lipoic acid (ALA) for weight loss: dosage and application
Alpha-lipoic acid (ALA) is an antioxidant that is involved in the metabolism of carbohydrates and fats. ALA can help improve insulin sensitivity and reduce blood sugar, which can contribute to weight loss.
8.1. Ala mechanism in the context of losing weight
ALA can affect glucose metabolism in several ways:
- Improves insulin sensitivity.
- Increases glucose absorption with muscles.
- Reduces blood sugar.
8.2. ALA dosage for weight loss
The recommended ALA dosage for weight loss is 300-600 mg per day, divided into several techniques.
8.3. ALA use for weight loss
ALA can be taken at any time of the day, but it is best to take it with eating.
8.4. ALA advantages and disadvantages for weight loss
| Advantages | Flaws |
|---|---|
| It can improve insulin sensitivity and reduce blood sugar. | The research results are contradictory, can cause gastrointestinal disorders in some people, can interact with some drugs. |
9. Chrome for weight loss: dosage and application
Chrome is a trace element that is involved in the metabolism of carbohydrates, fats and proteins. Chrome can help improve insulin sensitivity and reduce craving for sweets, which can contribute to weight loss.
9.1. The mechanism of action of chromium in the context of losing weight
Chrome can affect glucose metabolism in several ways:
- Improves insulin sensitivity.
- Increases glucose absorption with cells.
- Reduces craving for sweets.
9.2. Dosage of chromium for weight loss
The recommended dosage of chromium for weight loss is 200-1000 mcg per day.
9.3. Use of chromium for weight loss
Chrome can be taken at any time of the day, but it is best to take it with eating.
9.4. Advantages and disadvantages of chromium for weight loss
| Advantages | Flaws |
|---|---|
| It can improve insulin sensitivity and reduce craving for sweets. | The research results are contradictory, can cause gastrointestinal disorders in some people, can interact with some drugs. |
10. Comprehensive use of sports nutrition for weight loss
Effective weight loss requires an integrated approach, including a balanced diet, regular training and adequate sleep and rest mode. Sports nutrition can be a useful addition to this complex, but it is important to use it correctly and consciously.
10.1. An example of a plan for the use of sports nutrition for weight loss
This plan is only an example and can be adjusted in accordance with individual needs and preferences.
- Morning:
- Protein cocktail (30-40 grams of protein).
- Vitamin-mineral complex.
- L-carnitine (1-2 grams).
- Before training:
- BCAA (5-10 grams).
- Thermogenic (if necessary, strictly observing the dosage).
- During training:
- BCAA (5-10 grams).
- After training:
- Protein cocktail (30-40 grams of protein).
- BCAA (5-10 grams).
- Between meals:
- Protein bar (if you need to have a bite).
- Fiber (if not enough in the diet).
- Evening:
- Casein protein (30-40 grams of protein).
- CLA (1-2 grams).
- Chrome (200-400 μg).
10.2. Important recommendations when using sports nutrition for weight loss
- Consult a doctor or nutritionist: Before you start using sports nutrition, you need to consult a doctor or nutritionist in order to make sure that there are no contraindications and get individual recommendations.
- Read the labels carefully: It is important to carefully read the labels of sports nutrition products and follow the recommendations of the manufacturer for dosage and use.
- Start with a minimum dose: Start with a minimum dose of new additives to evaluate tolerance and avoid side effects.
- Follow your condition: Carefully follow your condition and when any side effects appear, stop using the additive and consult a doctor.
- Do not rely only on sports nutrition: Sports nutrition is not a replacement for healthy nutrition and physical exertion. It is important to adhere to a balanced diet and regularly play sports.
- Be realistic: Sports nutrition can help accelerate the process of losing weight, but do not expect instant results. It is important to be patient and consistent in your efforts.
- Choose quality products: Buy sports nutrition only from trusted manufacturers and suppliers to avoid fakes and low -quality products.
- Consider the individual characteristics: The effectiveness of sports nutrition can vary depending on the individual characteristics of the body, such as age, gender, level of physical activity, metabolism and the presence of diseases.
11. Myths and the truth about sports diet for weight loss
There are many myths and delusions about sports nutrition for weight loss. It is important to distinguish the truth from fiction in order to make conscious decisions and not spend money on ineffective products.
- Myth: Sports nutrition is a magic tablet for weight loss.
- Is it true: Sports nutrition is just a tool that can help optimize diet and physical activity. The effectiveness of sports nutrition directly depends on the integrated approach, including a balanced diet, regular training and an adequate sleep and rest mode.
- Myth: Sports nutrition is harmful to health.
- Is it true: Sports nutrition, like any other products, can be harmful if you use it wrong. It is important to choose quality products, observe the recommended dosage and take into account the individual characteristics of the body.
- Myth: Sports nutrition is necessary for everyone who wants to lose weight.
- Is it true: Sports nutrition is not a prerequisite for weight loss. Many people can successfully lose weight, adhering to a balanced diet and regularly playing sports. Sports nutrition can be useful for those who want to speed up the process of losing weight or have special nutrition needs.
- Myth: All fat burners are effective.
- Is it true: The effectiveness of fat burners can vary depending on the composition of the product, dosage and individual characteristics of the body. Some fat burners can be ineffective or even harmful to health.
- Myth: Protein is necessary only for bodybuilders.
- Is it true: Protein is important for everyone who plays sports, including those who want to lose weight. Protein helps maintain muscle mass, promotes saturation and increases thermogenesis.
12. Conclusion.
Sports nutrition can be a useful addition to a comprehensive approach to weight loss, but it is important to use it correctly and consciously. Before you start using sports nutrition, you need to consult a doctor or nutritionist, carefully read the labels and follow the manufacturer’s recommendations. It is important to remember that sports nutrition is not a replacement for healthy nutrition and physical exertion, but only can help optimize the diet and speed up the process of losing weight.
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