Sports Nutrition For Weight Loss

Nia Rouseberg Author: Nia Rouseberg Time for reading: ~7 minutes Last Updated: September 01, 2022
Sports Nutrition For Weight Loss

How to take sports nutrition in order to lose weight? Sports nutrition for weight loss.

Content

  • Do you need to lose weight for you - we learn to count BMI
  • Four main principles of nutrition for healthy weight loss
  • Nutrition myths for weight loss
  • Sports nutrition for weight loss - classification
  • How to take sports nutrition for weight loss

Do you need to lose weight for you - we learn to count BMI

Modern beauty standards dictate their own rules - slim and toned bodies are now in fashion. But in pursuit of the standard, not everyone is ready to stop in time, and improper weight loss can cause serious harm to the body.

Do you need to lose weight just for you in order to be not only beautiful and slim, but also healthy? This is easy to determine by calculating BMI (body mass index):

BMI \u003d weight, kg / height², m

BMI Correspondence between body weight and height 16 and less Severe underweight 16–18.5 Underweight 18.5–25 Normal 25–30 Overweight (preobesity) 30–35 Obesity 1 degree 35–40 Obesity 2 degree 40 and more Obesity 3 degrees

Starting with an index of 25, you need to think about losing weight. But if a person is fond of sports, bodybuilding, powerlifting, that is, he has a lot of muscle mass, his BMI values ​​\u200b\u200bmay differ from the standard. A more accurate method for determining body fat is bioimpedancemetry. With it, you can determine the ratio of muscle and fat mass, the percentage of bone mass and water in the body.

Four main principles of nutrition for healthy weight loss

 

A COMPLETE diet is the best sports nutrition for weight loss! Diets with severe restrictions bring quick results, but at the same time do not make it possible to keep it. As soon as you switch to your usual diet, the lost kilograms will return, taking with you the same amount. In addition, diets drive the body into serious stress, which leads to the following consequences:

  • violation of eating habits and eating behavior in general;
  • slowing down metabolism;
  • disruption of the gastrointestinal tract;
  • deficiency of vitamins and minerals, which affects health and appearance (wrinkles, acne, hair loss, brittle nails, dry skin).

The diet should be balanced in proteins, fats and carbohydrates, should be varied and tasty, regardless of the goal - losing weight, maintaining weight or gaining weight.

Caloric deficit - the body begins to use internal reserves in the form of fat for energy only if it does not have enough energy consumed from food. There are two ways to achieve a deficit

  • ways:
  • eat less;
  • move more.

Moving more is the best way. Our body is designed to move, and muscles are literally a furnace of energy. And in order to continue to eat tasty and full without calorie restrictions, you need to add various types of physical activity to your life.

Support for detoxification systems - during weight loss, the body burns fat. Adipose tissue is a repository of various toxins. When fat is broken down, toxins enter the bloodstream and can provoke negative symptoms of intoxication:

  • dizziness;
  • weakness;
  • joint, muscle, headaches;
  • nausea, vomiting, diarrhea and other digestive disorders;
  • irritability, nervousness;
  • loss of consciousness.

Therefore, a weight loss strategy must necessarily include a detoxification program for the liver, kidneys, and lymph.

Sports nutrition for weight loss is not the main condition for weight loss. But with the help of a properly selected sports nutrition scheme, you can achieve results faster and significantly help the body.

Nutrition myths for weight loss

 

Myth 1. More protein

In the diet, of course, there should be a sufficient amount of protein, namely 0.8-1 g per 1 kg of body weight (with increased loads - up to 1.5 g per 1 kg). With excessive consumption of protein, the kidneys receive a large load in the form of ammonia, a breakdown product of proteins, which leads to hyperammonemia, which, in turn, leads to unpleasant conditions:

  • edema;
  • "ammonia" smell of urine, sweat, feces;
  • fruity breath;
  • aversion to protein foods;
  • fog in the head, poor assimilation of information;
  • the appearance of black-brown, dark blue circles under the eyes.
Myth 2. Do not eat after 18:00

It is generally accepted that everything eaten after 18:00 will certainly be deposited in fat. This is not true. In the evening, it really makes sense to reduce the portion size and choose lighter options for dishes, as the gastrointestinal tract reduces its activity in the evening. But still, a healthy dinner in the weight loss mode can be 3-4 hours before bedtime.

Myth 3. Mono-diets are the most effective.

A monotonous diet is always a path to a deficiency of vitamins and minerals simply because they do not come from food. And vitamins and minerals are cellular nutrition, a cofactor in many reactions. For example, without iron, hemoglobin is not formed, without iodine - thyroid hormones, without chromium and zinc - insulin. Therefore, mono-diets are not just useless - they are harmful to the body.

Myth 4. The less you eat, the faster you lose weight.

Too severe a calorie restriction can lower your metabolic rate in the long run. The human brain evolutionarily knows how to adapt to various conditions, including hunger. Therefore, the number of calories should be adequate. A healthy deficit is no more than 15% of the body's needs.

Sports nutrition for weight loss - classification

Fat burners:

  • lipotropics - accelerate fat metabolism and lipolysis, help the body use fat as energy, fight old fat reserves, stimulate the liver to break down fats, and not to deposit. The most famous lipotropic is L-carnitine, while the complex may include other ingredients (chromium, chitosan, betaine);
  • thermogenics - their action is based on an increase in body temperature and acceleration of metabolism, they have a stimulating effect, reduce appetite, and increase the effectiveness of training. The composition includes stimulating ingredients - caffeine, taurine, beta-alanine, geranium, green tea extract, pepper, synephrine, guggulsterones.

Mitochondrial stimulants:

  • (Mitochondria are the energy stations of cells. Their quality and quantity directly determine how much energy a cell can produce. The more energy it needs, the more energy substrates it needs.) PQQ - the main action is to improve the mitochondrial function of cells and reverse insulin resistance of cells. It has an antidiabetic and neuroprotective effect, helps to reduce the inflammatory process;
  • KoQ10 - promotes the use of fatty acids by mitochondria for energy production, reduces the degree of oxidative damage to muscle cells.

Nutrient absorption blockers - bean extract, psyllium, chitosan, garcinia extract and others - reduce appetite, inhibit the activity of enzymes that break down fats and carbohydrates. As a result, part of the food is simply not digested.

Meal replacements are protein drinks, amino acids, and complex supplements. Can replace snacks and meals. There is no magic - they are just low-calorie, contain a lot of easily digestible protein per serving, so they quickly satisfy hunger and allow you to reduce the calorie content of the diet during the day. But the cost of these products is unreasonably high and often contains unnecessary and unsafe ingredients - sweeteners, dyes, preservatives. It is also important to take into account that the processes of digestion have certain stages, such as chewing, saliva processing, splitting. Therefore, whole meal replacements in the form of split macronutrients (for example, a glass of water with collagen powder instead of breakfast) should not be used on an ongoing basis.

dietary supplements:

  • vitamin-mineral complexes - when losing weight, a person eats less, so there is a high probability of getting a deficiency of vitamins and minerals. To prevent this, various complexes are used;
  • fatty acids - omega-3 fatty acids that normalize lipid metabolism, lower cholesterol levels, improve overall tone, increase endurance and neuromuscular function.

Lymphotonics. During weight loss, the lymphatic system receives an additional toxic load from the split fat deposits. It is necessary to support the lymphatic system with natural means. Decoctions of horsetail and juniper fruits, tinctures of Eleutherococcus, licorice, bearberry contribute to the accelerated movement of lymph, serve as sources of bioflavonoids and have a slight diuretic effect. Weight will go better with a properly functioning lymphatic system.

How to take sports nutrition for weight loss

 

It is important to understand that no supplement will work if you do not adjust the diet and do not introduce physical activity. These are not magic pills, but just an addition to a complete nutrition program and daily routine. Below is a set of sports nutrition for weight loss.

Name Dosage L-carnitine 2000 mg per day on an empty stomach PQQ 0.2 mg per 1 kg of body weight per day with a fat breakfast KoQ10 100 mg with a fatty breakfast Omega-3 1000 mg 2 times a day with meals Vitamin and mineral complex according to the instructions Chitosan forte 1-3 g during or immediately after the three main meals Thermogenic according to the instructions Lipotropic according to the instructions Field horsetail according to the instructions

A beautiful slender body is the result of a set of measures that includes the following:

  • a nutritious diet with an adequate amount of calories (taking into account physical activity);
  • moderate physical activity, taking into account the characteristics of your body, age and training experience;
  • supplementary support if necessary. 

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