SPORTS NUTRITION FOR WOMEN


SPORTS NUTRITION FOR WOMEN

Perfect figure can create just the right, heavy training mode, which also enables the production of large quantities of endorphins in the body. All calculations show that 80% of success depend on a balanced eating plan. However, these calculations do not take into account the power of sports supplements. Include in your diet these fifteen important elements that can start a forced set of lean muscle mass, speed up the breakdown of fat deposits and improve overall health.

1. WHEY PROTEIN


WHAT IT is: One of the two types of milk protein.
ACTION: the Main benefit of whey is its adobovskogo. She begins to be broken down immediately after being hit in the body, transporting amino acids into muscle tissue. And that's a plus, because at a certain time of day (early morning, before workout, after workout) protein from normal foods (eggs, chicken Breasts, lean beef, fish) is digested too long, which reduces its effectiveness. However, in the whey is not just protein. It contains peptides (residues of amino acids), which are believed to improve blood flow to the muscles (and this is especially important before exercise). The muscles receive more oxygen, nutrients and hormones at the moment, when the need arises.

DOSAGE: Take 20 grams of whey protein (dissolved in water) in the morning on an empty stomach, 30 minutes before a workout and 30 minutes after exercise. You can also prepare smoothies in between meals

2. NITROGEN (NO BOOSTERS)


WHAT IT is: a Substance that increases nitric oxide levels in the blood stream.
ACTION: nitric Oxide relaxes muscles regulating the blood vessels. Expanding in diameter, the vessels passed more blood to the muscle tissues. Blood is the carrier of oxygen and nutrients (glucose, fats and amino acids). The more blood enters the muscle, the more energy they can produce (i.e., you can increase the intensity and duration of exercise) and the better they recover loads (i.e., large muscle groups can be trained more often). In addition, the blood contains a lot of water. Passing through the large vessels, it increases the muscle volume (a well-known effect of "pump" after a workout). As a result of stretched pump membrane of the muscle cell that signals the cell about the need for growth. Finally, a nitric oxide enhancing lipolysis – the breakdown of fats and use them as energy source.

DOSAGE: Choose foods containing the following ingredients: arginine, citrulline, GPLC (glycine propionyl-L-carnitine) or Pycnogenol. Take one scoop of NO-booster 30-60 minutes before training.

3. CAFFEINE


WHAT IT is: the Most common stimulant in the world.
ACTION: it has Long been known that caffeine invigorates and improves concentration. But recently it was found that it also helps to increase muscle strength and accelerated fat burning during exercise. The effectiveness of caffeine is significantly increased in combination with green tea extract. Caffeine stimulates the breakdown of fats. While green tea speeds up the metabolism, causing the fats enter the blood stream. The combination of these two elements ensures that split caffeine fats will be used by the body as energy source.

DOSAGE: Take 200-400 mg of caffeine two to three times a day; one of the techniques 30-60 minutes before training.

4. FISH OIL


WHAT IT is: Two essential fatty acids omega-3: eicosapentaenoic (EPA) and docosahexaenoate (DHA).
ACTION: what is fish oil? In small quantities it improves overall health, and large – activates the genes responsible for the breakdown of fats.

DOSAGE: Take 2 g of fish oil three times a day: Breakfast, lunch, and dinner.

5. CASEIN PROTEIN


WHAT IT is: One of the two types of milk protein.
ACTION: Although the casein and whey is produced from milk protein, the difference between them is huge. Casein has a long period of assimilation, i.e. it ensures the supply of amino acids to your muscles over several hours. Casein is ideal for certain times of day, such as before sleep, when the body at least 7-8 hours will not do food. So, in the course of conducting research under the auspices of the Research group Vader it was found that the participants who took casein protein before bed, we observed a higher growth rate of muscle mass than participants who took casein in the morning. Another study showed that the participants who took the mixture of casein and whey after a workout, muscle mass grew faster than the participants who took only whey.

DOSAGE: Take 20 grams of casein right before bed. You can also prepare post-workout cocktails based on 10 g of casein and 10 g of serum.

6. BRANCHED CHAIN AMINO ACIDS (BCAA)


WHAT IT is: a Complex of three amino acids (isoleucine, leucine and valine) that have a branched molecular structure.
ACTION: the Special structure of the BCAA provides them unique properties that are beneficial to the body of the athlete. BCAA can increase the training duration – amino acids serve as a source of energy for muscle tissue, but also inhibit the development of muscle fatigue caused by physical exertion. In addition, BCAAs are directly involved in the creation of new muscle tissue (both as building material and as a structurant). In particular, leucine stimulates protein synthesis (the muscle growth). BCAAs also help to increase HGH levels, decrease cortisol levels and increase the level of insulin – anabolic hormone that is responsible for the supply of nutrients in muscle tissue after a workout.

DOSAGE: Take 5-10 g of BCAAs in the composition of pre - and post-workout shakes.

7. CREATINE


WHAT IT is: a Nitrogen-containing carboxylic acid, which is muscle tissue.

ACTION: the Main function of creatine is to release large amount of energy in the muscles for a short period of time (during exercise). The intake of creatine sport supplements replenishes its reserves in the body, which leads to higher endurance and strength. In addition, creatine transportorul water into muscle cells, making them increase in size and divide (grow).

DOSAGE: Take 2-5 g of creatine (dose depends on the form of acceptance) before and after training sessions as part of pre - and post-workout shakes.

8. BETA-ALANINE


WHAT IT is: a Nonessential amino acid.

EFFECT: When beta-alanine meets another amino acid, a histidine, an amazing thing happens – the formation of the compound called carnosine. It is believed that carnosine increases muscle size, strength, and endurance and also promotes the burning of fat. Since the amount of carnosine produced in the body directly depends on the receipt of beta-alanine, the effectiveness of sports supplements with the content of the latter cannot be overstated.

DOSAGE: Take 1-3 g of beta-alanine immediately before and after a workout.

9. CONJUGATED LINOLEIC ACID (CLA)


WHAT IT is: a healthy fat – fatty acid omega-6.

ACTION: Despite the fact that other fatty acids omega-6 less useful to the body (primarily due to the fact that Americans consume them in too large quantities), to the CLA is not the case. A number of studies confirms the fact that conjugated linoleic acid stimulates fat burning along with increased volume and muscle strength. The main effect of CLA is manifested in the acceleration of metabolism in the body. In addition, this fatty acid promotes the breakdown of fat during sleep that prevents breakdown of muscle tissue.

DOSAGE: Take about 2 g of conjugated linoleic acid three times a day: Breakfast, lunch, and dinner.

10. CALCIUM


WHAT IT is: a Vital mineral.

ACTION: Everyone knows that the presence of calcium in the body depends on the health of the bones. But did you know that calcium is also needed for muscle contraction? Without enough calcium muscles can't function properly. In addition, scientists believe that this humble mineral is promotes weight loss. Rationale: calcium reduces the rate of fat absorption in the intestine and inhibits the production of cortisol, a hormone that slows the breakdown of fat cells.

DOSAGE: Take 500-600 mg of calcium twice a day.

11. VITAMIN D


WHAT IT is: the sunshine Vitamin.

Action: the Results of a new study are already on the way; they once again confirm the beneficial effect of vitamin D on human health. Vitamin D increases muscle strength by acting on the receptors of muscle fibers and activating genes responsible for strength and muscle volume. In addition, vitamin D promotes weight loss, especially in combination with calcium.

DOSAGE: Take about 2,000 IU of vitamin D twice a day along with calcium.

12. GREEN TEA EXTRACT


WHAT IT is: the Active ingredient in green tea, particularly the polyphenol epigallocatechin gallate.

ACTION: EGCG inhibits the enzyme that breaks down norepinephrine, a neurotransmitter/hormone which is a precursor of adrenaline which speeds up the metabolism and breakdown of fats. EGCG maintains a high level of norepinephrine in the body. It is also believed that green tea extract promotes muscle recovery after intensive exercise, and normalizes the function of joints.

DOSAGE: Take about 500 mg of green tea extract in the form of EGCG three times daily before meals; one of the techniques 30-60 minutes before training.

13. THE COMPLEX OF VITAMINS OF GROUP B


WHAT IT is: a Complex of necessary vitamins.