Sports nutrition for women: what and how to choose? Part 2
We continue the topic sports nutrition in women's training. Did you find out which sports nutrition for women not recommended and for what reasons, today I will tell you about those sports nutrition products that will not only help you achieve your goal faster, but also will not harm your health. But there will be one very important condition here: you must be able to understand the composition of the purchased product and analyze it, and I will help you with this.
Okay, now let's move on to the list. best sports nutrition for women.
Protein
If you regularly and seriously do fitness or go to the gym, then drinking whey protein (protein shake) before and after training will help you fuel your muscles throughout the workout, and at the end of it, resume the energy spent and give your muscles a portion of building material for their renewal. So, dear girls, you should not be afraid of the protein itself, you should be afraid of unscrupulous protein manufacturers who include components that are unnecessary for your body and muscles. These include:
— aspartame- the cheapest synthetic sweetener. Under the influence of temperatures above 35 degrees, aspartame becomes toxic and dangerous to the human body.
— maltodextrin - very fast carb. Girls whose goal is fat burning should beware of this component, as it increases the entire protein mixture. And instead of feeding the muscles with protein, you will give them a portion of unnecessary fast carbohydrates, which is unacceptable when burning fat. Girls who do not have a goal to burn fat, but rather gain weight, can use such a protein, since maltodextrin itself is not dangerous to health.
When it comes to choosing any quality sports nutrition, including protein, then here you need to pay attention not only to the full composition of the product, but also to be able to calculate how much protein and carbohydrates (sugar in any form) are contained in one serving of protein. Therefore, be sure to go to sports nutrition stores with calculators and count =)
Proteins come in isolates, concentrates and hydrolysates. What is the difference?
The protein concentrate contains 65-85% protein, in the isolate this figure ranges from 85% to 95%, and in the hydrolyzate - 95-99%. 100% hydrolysates are not yet made. Isolates and hydrolysates are, of course, better, but they are also more expensive, so choose according to your capabilities.
Also, be sure to calculate how many per serving (the portion of each manufacturer is different, but ranges from 30 to 40 g) of carbohydrates. If a portion of proteins is less than 50%, then this is no longer a protein, but a gainer! And you, in fact, overpay money for sugar, while risking more, instead of burning fat, on the contrary, gain weight.
Proteins are divided into types:
- whey
- egg albumin
- soy
– casein
- wheat gluten
- pea, etc.
Of all types of protein, I would recommend purchasing whey and casein. Another good egg albumin is an ideal protein, but there is one drawback of these proteins - they are very expensive. And you need to pay special attention to the composition, since often, in order to reduce the cost of production and make more money on it, unnecessary and cheap components are added to the composition. All other listed types of proteins are for everybody.
Whey Protein suitable if you need to quickly replenish protein in your body and muscles, as it is absorbed fairly quickly (within 20-30 minutes). Casein on the contrary, it works well in two cases:
1. When there is no time to eat normally, and the next meal is still far away;
2. As a complete replacement for a night meal.
Casein is a slow-digesting protein that will gradually fuel your muscles over 6-7 hours.
BCAA
The next safe sports supplement is BCAA. BCAAs are a complex of three branched chain amino acids - valine, leucine and isoleucine. These three amino acids are not synthesized in our body, and therefore are indispensable and one of the most important in the construction and restoration of muscle fibers. Nearly half of muscle tissue is made up of BCAAs, and during exercise, 25% of the energy comes from these amino acids. That is why it is so important to replenish our muscles with a complex of these three amino acids before training, during training and after it.
BCAAs also delay the secretion of the hormone cortisol, which briefly makes it possible to extend your workout and give it 100%.
You can drink BCAA 5 g before strength training, during it and after strength training (before aerobics).
When choosing BCAAs, you also need to carefully look at the composition. It should not contain: aspartame, maltodextrin, sucrose, lactose, cane syrup and other carbohydrates and sugars.
L— carnitine
If speak about sports nutrition for women(and we are actually talking about it), it is impossible to mention such a sports supplement as . It is an amino acid that is found in our body and serves as a NATURAL and NATURAL fat burner. I emphasize the word natural, since the nature of the action of L-carnitine has nothing to do with artificial fat burners that disrupt metabolism and lead to hormonal failure. How does L-carnitine work?
L-carnitine removes fatty acids from fat cells, transports them through the blood to cells that utilize fats (muscle cells) and introduces these fats into the methochondria of working muscle cells, where they are burned for energy production. Everything is elementary and simple. It happens naturally and without hormonal interference. That is why L-carnitine is an absolutely safe sports supplement, which is sold even in pharmacies and is prescribed for children with lipid metabolism disorders and those who are overweight.
How to applyL— carnitine?
L-carnitine is taken 20 minutes before training, the dosage is 5 g. It is very important to engage in physical activity after taking L-carnitine, since the released fats must be disposed of somewhere, and this process occurs in working muscle fibers. If there is no activity, then the fats will need to find a place where they can settle, and the ideal place for this is the walls of your blood vessels. Therefore, if you have taken L-carnitine, try to work out or at least move actively.
When choosing L-carnitine, special attention should be paid to the presence, or rather the absence of simple sugars. Remember that this is an amino acid, and the presence of any amount of carbohydrate minimizes all of the fat-burning effects of L-carnitine. Therefore, be careful when reading the composition.
Glutamine
Add to list safe and beneficial sports supplements for women includes glutamine. Glutamine is a unique amino acid, when taken, you will always feel cheerful, full of strength and energy. Glutamine boosts immunity, which has a positive effect not only on the general condition of the body, but also on your athletic performance. Glutamine can also be used if you feel like you are starting to get sick.
The usual dosage for the purpose of prevention and boosting immunity: 1 tsp. in the morning (possible with tea) and 1 tsp. in the evening. If you get sick, then double the dose, drink 2 tsp. in the morning and in the evening.
also in list of recommended and safe sports supplements I would also take Omega 3 fatty acid. Vitamins will support your immunity during the period of enhanced training, which will help you achieve the fastest positive results, and Omega-3 fatty acids, as for me, are generally an integral part of human health and longevity. Daily intake of Omega-3 makes our hair and nails healthy, and the skin of the face and body elastic, firm and youthful. Therefore, I especially recommend that girls use this supplement in their diet.
Well, here we have considered the most the best and safe sports nutrition for girls. I hope after this review you will have no doubts what sports nutrition choose, and how to do it correctly, and most importantly without harm to health. And remember that any sports nutrition, no matter how miraculous it is advertised, is just an addition to your proper nutrition and regular workouts. And I also advise you to arm yourself well with knowledge and understand the composition of the product you are buying, so you will protect yourself as much as possible from low-quality goods, which are full on the market, plus save your money. Remember that the whole truth about the product is not written on the main beautiful and bright facade of the package, but on the reverse side, often in small dark letters on a dark background, and in addition to everything in English. But if you only want to buy high quality and best sports nutrition for yourself, you will have to learn the language and learn to count.
Sincerely yours, Skipnik Yaneliya.
