Diet and exercise are the best way to get rid of body fat. But sometimes they are not enough, and you need to take sports nutrition in addition to dry the body, which helps to achieve faster results by burning body fat.
“Drying” requires a lot of training, but if you choose the right supplements, you can save more muscle mass and burn more fat.
To build lean muscle mass while burning fat, you need to perform exercises and eat right, using sports nutrition to burn fat and maintain muscle. If you train too much, you can exhaust the supply of nutrients, vitamins and other compounds in the body that are of great importance during drying.
Obtaining all these vital elements through diet can be extremely difficult, especially when drying requires cutting food to the maximum. This is where supplements come to the rescue.
Below we will figure out which sportpit is needed to dry the body. Keep in mind that to get a beautiful, sculpted body, fat burners are not always needed, by the way they are poorly suited for losing weight due to fat. Find out what sports nutrition to take while drying!
Top 10 Supplements to Speed Drying Progress
The most effective sports supplements for drying the body and burning fat, which not only help to accelerate the process of losing weight, but also support the health of your body in this phase of training.
Training takes a lot of strength and energy, and often, trying to maintain the desired weight, we are deficient in vitamins and minerals. Sportspit on drying must include mineral and multivitamin complexes. Complementing the diet with multivitamins, you will provide the body with a wide range of vital nutrients necessary to maintain good health and a slim body.
For better absorption of vitamins, take them in the morning during or after a meal.
2. Whey protein
Protein is an essential element in stimulating muscle growth before and after training. Unfortunately, many people are not able to eat before going to the gym or after it. This is where whey protein can come to the rescue. It is made from whey and is considered a complete protein product containing all 9 essential amino acids that our body needs.
Protein plays an important role in the rapid recovery of muscles. When consumed throughout the day, metabolism and energy levels increase, which allows you to burn more calories
Protein also contributes to muscle growth. Whey is a milk protein that is quickly absorbed and delivers amino acids to muscles almost instantly, which helps to accelerate their growth.
In addition, protein improves performance.
Experienced athletes and many nutritionists recommend taking about 2 g of protein per 1 kg of body weight during drying. Protein should be taken in the morning, before and after training, as well as between meals, it is also possible to take casein protein before bedtime. For the preparation of a cocktail, do not use more than 1 scoop of product.
How to take protein while drying
Take it at the rate of 2 grams per 1 km of body weight. Such a dosage helps in the fight against muscle breakdown and supports their growth.
Also try to consume protein from whole food sources throughout the day.
Glutamine is the most common amino acid in the body. It increases the natural production of growth hormone, reduces pain and prevents catabolism. Glutamine can also stimulate muscle growth by controlling glycogen levels. It is able to slow down the destruction of muscle tissue during intense training, increase strength and endurance.
Glutamine supplements help preserve muscle tissue and allow the body to burn more fat. Do not forget: the higher the muscle mass of the body, the more active the metabolism. Studies have shown that such supplements give positive results in strengthening the immune system. This is very important, because during intense exercise she is subjected to serious stress.
Glutamine helps to restore muscle tissue and supports the health of the body as a whole. It is also known for its ability to increase plasma growth hormone levels.
How to take glutamine on drying :
In order not to feel tired after training, take glutamine 5 grams 2-3 times a day, for example, before and after classes.
Creatine is naturally present in skeletal muscle. It enhances energy production, increases strength, improves muscle function during high-intensity workouts, stimulates the production of growth hormone, and improves post-workout muscle recovery and promotes muscle growth. Which makes it an excellent supplement when drying the body.
How to take creatine during drying:
Take 2-5 grams of creatine per day.
5. Conjugated linoleic acid (CLA)
Not all fats are harmful. Conjugated linoleic acid (or CLA) contains omega-3 fatty acids, which are known as good fats. Researchers have found that CLA helps reduce body fat and helps preserve muscle tissue. You can also provide omega-3 fatty acids with your diet.
How and when to take conjugated linoleic acid
The best results can be expected when dividing the daily norm into 2-3 doses. The optimal form of release is gel capsules. During the "drying" take 2-4 grams of CLA per day.
6. Branched Chain Amino Acids (BCAAs)
The BCAA complex consists of three amino acids: valine, isoleucine and leucine. They play a key role in stimulating protein synthesis and regulating its metabolism.
BCAA intake before and after training when drying the body will significantly reduce the degree of muscle damage and reduce muscle pain. The complex also helps burn fat, reduces fatigue and promotes recovery.
BCAAs serve as a source of energy during training and replenish the supply of nutrients that are consumed when performing intense physical exercises.
How to take bcaa on a dryer
To get the most out of BCAAs, take 5-10 grams between main meals, as well as before and after training.
Remember that most proteins and pre-workout shakes contain varying amounts of BCAAs.
7. Green tea extract
Green tea extract has many beneficial properties. It is rich in antioxidants in the form of catechins, which lower cholesterol, help prevent cancer and support healthy bowel functions. It is also proven that it helps to lose weight. If you want to enhance the effect of caffeine, try green tea extract, because it is considered one of the best fat burners.
Green tea extract contains caffeine, which stimulates the metabolism, which is very helpful during the “drying”. When choosing a brand, always read the label to find out how many milligrams of catechins are contained in one tablet. Most green tea extracts contain about 50% ECGC (epigallocatechin gallate) and appetite suppressants.
To safely include the extract in your diet, you need to drink enough water, since caffeine, as well as some other components in tea, are diuretics. Pills can be taken with or without food. To increase the effectiveness of the intake, it is necessary to combine the extract of green tea with supplements containing fish oil and quercetin, or with similar foods. As a dietary supplement, take 1 capsule daily . Do not take this product on an empty stomach.
8. Fish oil
Fish oil contains omega-3 fatty acids, which have many beneficial properties, including lowering LDL cholesterol (called bad cholesterol) and improving mental functions. They also help fight inflammation and use fat as energy when drying the body.
Inflammation is a common problem that people with strength training face. Choose fish oil containing eicosapentaenoic (EPA) docosahexaenoic acid (DHA) in a 2: 1 ratio. It is he who has the best anti-inflammatory effect.
How to take dried fish oil
For weight loss, consume 3-4 g, divided into 2-3 doses per day. It is best to eat with food.
9. Donors of nitric oxide
Studies show that nitric oxide stimulates the natural production of growth hormone, increases strength and improves blood circulation. In combination with branched chain amino acids and glutamine, it allows you to exercise more intensively. However, it is worth noting that such results were observed during the study, which lasted 90 days.
How to use nitric oxide
- Take NO on an empty stomach
- If your weight is more than 100 kg, then you can immediately start with a doubled dosage (on average 2 scoops).
- After two weeks, you can double the dosage (for all).
- The total duration of application of NO on average should not exceed one month.
10. Supplements for strengthening joints
After exercises with heavy weights, joint pain can occur. You can alleviate it by taking special supplements in combination with fish oil. Most joint strengthening supplements contain methylsulfonylmethane (msm), chondroitin, glucosamine and other beneficial substances.
Caution: if you are allergic to seafood, then glucosamine should be avoided.
All of these supplements have scientifically proven effectiveness and will help you quickly and safely lose fat. However, when taking sportspit on a dryer, you should combine it with a low-carb diet and training, and not rely only on sports supplements.
Food during drying
During drying, it is necessary to reduce carbohydrates by 2 times, but do not completely exclude them, since in this case the body will go into a state of ketosis and begin to produce a large number of ketones. Ketone bodies burn fat and use it as an energy source, therefore it is necessary to consume carbohydrates, maintaining their deficiency. If you exclude them from the diet, you will lack energy. The main thing here is a reasonable balance.
The main source of carbohydrates should be vegetables.
It is also very important to eat more lean protein (with each meal) and fat to make up for lost “carbohydrate” calories. Consume unsaturated fats such as olive oil, avocados and nuts. The source of protein is whitefish, chicken breast, salmon, turkey, tuna and eggs.
Eliminate Sugar and Sodium
Remove most sugars from your diet. Always read the product label carefully to identify its contents. Stay away from foods that contain more than 5 grams of sugar per serving.
Sodium consume no more than 2000 mg per day. With its high concentration in the diet, the body begins to retain water, which makes fat loss difficult. In addition, too much sodium can cause high blood pressure.
Body Drying Nutrition Tips
Building muscle and losing fat at the same time is very difficult, so never forget about proper nutrition. Sports nutrition during drying is only an addition to the main food. No matter how hard you work in the gym, without a balanced diet you will not achieve amazing results. You will be amazed at how much better the body responds to training, if they are accompanied by proper nutrition.
Breaks between meals can be more than two hours, but it is advisable to eat systematically, sports nutrition for drying the body will help you with this.
In order to gain muscle mass, you must consume calories. Consume protein at the rate of 2-4 grams per 1 kg of body weight. Try to always have healthy snacks with a high content of this macronutrient.
Protein shake before bedtime and in the morning will help protect the body from a catabolic state in which muscles lose weight, strength, density and definition. There are many supplements that help build muscle and promote recovery after vigorous training. For most people, they are equally effective, but in some cases, the body reacts differently to them.
Try a variety of supplements to find the sports nutrition foods for drying that work best for you. Always follow the instructions on the package and take the correct dose. You will only see the benefits of supplements when you start using them on a regular basis.