Is there any real benefit from protein bars?

Is there any real benefit from protein bars?

Proper nutrition is an important part of progress in sports. Regardless of whether you decide to lose weight, or vice versa gain muscle mass, you need to observe the correct regime of the day and a strict diet. But not always people have the opportunity to eat right, because the workload at work dictates its conditions. Revenues can come from power substitutes. The main benefit of protein bars and other substitutes is the ability to maintain a positive balance of calories and protein in the diet.

 

 

General information

A protein bar is a confectionery product enriched with protein. Initially, they were created as an alternative to protein cocktails, but among the professional athletes did not find a response.

The composition of protein bars may vary depending on the manufacturer, however the general formula remains unchanged:

  1. Whey / milk protein. Usually it is up to 70% of the total product.
  2. Stabilizers of the mixture.
  3. Flavors and flavors.
  4. Chocolate glaze or molasses.

In rare cases, manufacturers add preservatives to the bar, which can increase shelf life.

 

General Information About Protein Bars
General Information About Protein Bars

 

Why use?

Why do we need protein bars when we can buy protein powder, or do we use protein from natural sources? Despite the high cost in relation to protein cocktails, bars are widely used among the population for the following reasons:

  1. Absence of a psychological barrier. Many people are afraid of protein cocktails for mythical reasons, which were imposed from the TV screens at the end of the last century. Despite the fact that almost everyone has access to the Internet, myths about “potency, aggression and liver” are still relevant. Protein bars are an intermediate link that relieves psychological limitations and is not prone to prejudices about protein.
  2. Ability to maintain a diet. This is especially important when eating properly at work does not work.
  3. Longer shelf life. On average, the protein shake can be stored up to 3, 4 hours in the finished form. The shelf life of the protein bar is measured in weeks.
  4. Alternative to chocolate bars. Very often nutritionists prescribe protein bars for lovers of sweet. Unlike snickers and other junk snacks, the protein bar has a lower caloric value and greater benefit.

 

Different protein bars
Different protein bars

 

Potential damage

How can protein bars benefit and harm for losing weight? In fact, this is a rather difficult question. Let’s consider both points of view:

The Benefits of Protein Bars Harm of protein bars
They are a source of high quality protein. Usually rich in sugar or sugar substitutes, which lead to an insulin reaction.
Allow to replenish protein stocks without being distracted from other matters. Violate eating behavior, which leads to overeating in the future.
Balanced in composition. Usually one bar is not enough to maintain a protein balance, and two – a lot.
They are stored much longer than the prepared protein shake. Bioavailability of protein in the bar is lower than that of natural food.
Allow to accelerate anabolic processes. Slow down catabolic processes, which are based on fat burning.
Disperses metabolism. Insulin reaction does not allow long to maintain a sense of saturation.

Based on the tabulated data, it can be said that potential harm from using protein bars can be neglected. The only exception is kidney problems, but in this case the restriction concerns the consumption of the protein as a whole.

 

Read the article about kinds of protein.

 

Why you need protein bars
Why you need protein bars

 

Are they equally useful for women and men?

If we consider the issue from the point of view of sports achievements, then the benefits of protein bars for men and women are the same. But if we consider the maintenance of normal functioning, they are much more important for women than for men.

Why are protein bars for women?

  1. In view of the peculiarities of maintaining the reproductive system, the basal protein intake in women is much higher.
  2. To maintain a normal level of hormones.
  3. To maintain good immunity.
  4. To improve lactation.

In addition, there is an opinion that dairy / whey protein plays an important role in breast size, which is a pleasant bonus for the beautiful half of the population.

Summarizing

Protein bars are not a panacea or a magic remedy. They are not able to replace a full-fledged protein shake and, especially, real sources of protein. However, in conditions of extreme congestion, they are sometimes the only way to maintain a positive anabolic balance in the body. They are absolutely safe, both for adults and for children, which allows them to buy useful sweets instead of “harmful snickers”.

The most important thing is not to get carried away by them, since with an overabundance of protein in the body, its value is reduced, because the body begins to use it as fuel instead of carbohydrates. The main thing is to carefully read the composition of the bar before buying, because some unscrupulous manufacturers use soy milk instead of the usual one or use other tricks to make the production cheaper.

Sports nutrition for cutting muscles | Bodybuilding cutting

Sports nutrition for cutting muscles | Bodybuilding cutting

Sooner or later, every sportsman faces a loss of attractiveness of form. The typed muscles hide under the typed fat, and even though the person becomes many times stronger, it is quite difficult to distinguish him from a simple fat man. Therefore, all people use the periodization of training. One of the periods of sportsmen is weight loss, or in a more professional sense – cutting. How to improve your results, and what sports nutrition for cutting to choose? Let’s consider further.

 

 

General information about bodybuilding cutting

Before considering the correct selection of power for cutting, you need to enter some concepts. Weight loss is the maximum weight loss, with a priority on fat mass. Losing weight means applying all efforts. During slimming, a person:

  1. Loses muscle mass, sometimes in a larger volume than fat.
  2. Do not strive to maintain the right balance of proteins in the body.
  3. Loses power indicators.
  4. Loses muscle tone.
  5. Very often it loads the kidneys and liver.

This method of weight loss is suitable only for those people who do not have a basic physical form and can not perform most of the standard exercises. In addition, a basic weight pull is necessary for health. Well, and often it does not require intensive physical exercises, which is a priority for girls.

Read the article about protein bars.

Bodybuilding cutting – cardinally different from losing weight, despite the external similar signs. Cutting is  the loss of the fat layer and excess fluid under the skin, with the maximum preservation of muscle mass. Cutting, like a physiological process, is a more complex mechanism that requires deceiving the body.

In-time cutting, people:

  1. Preserves muscle mass, sometimes sacrificing additional kilograms.
  2. The intensity of weight reduction is much higher than with the classic weight loss
  3. Strive to maintain the correct balance of proteins in the body.
  4. A slight loss of strength, with almost instant recovery.
  5. Increased muscle tone.
  6. Gets a blow to the entire body.

Bodybuilding cutting is a process that is best performed only with a significant supply of muscle mass. In addition, proper cutting  causes a strong dehydration of the body, which is required to improve the relief and venousness. Therefore, this process, in contrast to losing weight, has a short-term character with a subsequent pullback. However, it can be prolonged with less harm to health. To do this, you need to use the right sports nutrition during cutting. It will allow to consolidate the results, remove more fat layer in comparison with water, and slow down the rollback after the end of the course.

 

What else can you say about drying
What else can you say about cutting

 

What kind of food to choose?

Consider what power is better to use for cutting, and how it affects the body of a training athlete.

Sports nutrition Necessity Influence on the body Impact on the result Danger to health
Multivitamins Extremely high. In the cutting process, the body actively spends vitamins, which dissolve to maintain basic functions that deal with stressful situations. Replenishment of vitamins from natural food in view of the features of a diet is almost impossible. The result does not affect cutting. The possibility of obtaining hypervitaminosis in the absence of a normal amount of fluid in the body.
Whey Protein Extremely high. To support proper cutting, it is important to maintain a constant anabolic background in catabolic processes. Protein allows to destroy fat cells practically without affecting the protein tissue. Allows you to keep muscle mass. With a lack of water, the genitourinary system is heavily loaded. The rest  issafe.
Glutamine You can do without it. Amino acids, affecting the speed and quality of recovery. It is necessary to maintain power performance with less loss when leaving the cutting. Allows you to better feel between workouts. It does not pose a danger to the body.
Creatine Only in case of health problems. Creatine interferes with cutting, as it causes severe water retention. However, in the initial stages of fat loss, it is taken to increase the intensity of training. It increases the effect of pumping and the intensity of training. There may be seizures.It is not recommended to go swimming during the loading phase.
Conjugated linoleic acid or CLA Not necessary. Amino acid affects the adaptive properties of our body. Improving self-awareness between training. No.
BCAA – amino acids with branched chains For professionals –  extremely high, for beginners – there  is no need. It is an ideal source of all essential amino acids, it allows to completely stop catabolic processes in muscle tissue, practically does not affect the digestive system. The maximum preservation of muscle mass, in the absence of insulin reaction. Relaxation of the gastric system. Easy disfermentation in the absence of other sources of protein.
Green Tea Extract No. A controversial source of caffeine, accelerating metabolism. No. Caffeine in green tea can plant a heart. May cause headache.
Fish fat Recommended for maintenance. Allows you to maintain a normal level of cholesterol and testosterone, which will save more muscle in the final stages of cutting. Maintaining a normal hormonal background. Omega-3 fatty acids, contained in fish oil, allow more efficient binding of polyunsaturated fatty acids, which leads to faster release of free radicals. No.
Nitric oxide donators Not recommended in the last stages of cutting. A powerful adaptogen, allows you to quickly recover between workouts. Retains water. Allows you to train more often, and feel better. Nitrogen poisoning is possible, there are side effects associated with increased libido during receptions.
Additives to strengthen joints Extremely high. In the process of cutting, with the loss of water, stagnation of minerals and rubbing of joints occurs. Additives allow to reduce trauma danger. No. Depending on the composition of the drug. It is better to consult a doctor before taking this dietary supplements
Mineral complexes Extremely high at the stage of cutting. Similar to additives to strengthen joints. It is not recommended in the early stages, since salts and minerals trap the fluid in the body. No. May cause more severe dehydration without fluid support. It is not recommended for people with sand in the kidneys.

As you can see from the table, unlike slimming, two main categories of drugs and dietary supplements are needed for cutting:

  1. Preparations for the preservation of muscle mass.
  2. Preparations for improved fat burning.

Of course, it is possible to use various thermogenics and other drugs that have pronounced properties that allow burning the fatty layer. But:

  1. In most cases, they are prohibited from doping control. This is very important for those who are going to perform with a new dried form.
  2. They cause great harm to the body. The same diuretics can lead to excessive blood clots, and, as a result, death due to the formation of a blood clot.
  3. Do not bring significant results without sports nutrition and the principles of calorie deficit.

 

How to choose the right sport food for drying
How to choose the right sport food for cutting

 

Multivitamins

Multivitamin complexes are one of the most important elements in the choice of sports nutrition. At the same time, many underestimate them, as vitamins themselves do not affect the effect and speed of weight loss on cutting. Conversely, an increase in some vitamins can slow catabolic processes, which will slow down and result in cutting.

Multivitamin complexes should be selected specifically for cutting. Because it is complexes for cutting specifically designed and balanced for the needs of men and women during intense weight loss.

Pharmacy complexes, of course, also suitable, however, balancing drugs inside the complex, usually, will not allow you to achieve the best result. When taking vitamin pharmacy complexes during intensive cutting, hypervitaminosis occurs. In an effort to cover the costs of a single vitamin, you get a higher dose of vitamins A and C, which are practically not washed out of the body.

Whey Protein

It is with the purchase of whey protein that the selection of sports nutrition for cutting the body begins. Sometimes whey protein is replaced with a complex, or any other source of fast protein. What is it used for? First of all, to quickly stop the lack of protein, which leads to catabolic destruction. In addition, protein cocktails benefit before full-fledged nutrition in that they practically do not load the digestive system. As a result, there is a lower isolation of insulin and glucagon. Fatty tissue continues to disintegrate, but – there is no muscle.

Glutamine

Glutamine is one of the most powerful adaptogens that allow better recovery between training sessions. During cutting, the body does not have a strong need for glutamine, so if you are loaded before cutting, you can not consume it. In the case of cutting- it allows you to maintain the energy balance in the body, and push aside the moment of slowing metabolism, which is especially important if you discard more than 15 kilograms for cutting.

Creatine

There is much debate about taking creatine. Many opponents of its use note a strong water retention in the body, which, firstly, does not allow to evaluate the results and direction of cutting, and, secondly, slow down the cutting  itself.

 

Creatine powder ON
Creatine powder ON

 

Creatine is best used, just change the regimen, and take into account that creatine and liquid along with it are excreted at least 3 weeks. Therefore, if you are planning a 2-month course of body cutting, creatine will be a good insurance for you, while for short cutting or its final stages, it is better to refrain from it.

BCAA – amino acids with branched chains

BCAA is the ideal source of building protein, which allows you to save muscle. Unlike serum and other sources, BCAA does not interact in any way with insulin and the digestive system. In fact, this is a cheat code for muscles, since less than 6 minutes pass between the consumption of BCAA and the onset of an anabolic spike.

Green Tea Extract

Quite a controversial ingredient for cutting, which is extremely not recommended for professional athletes because of side effects. If you drink a small amount of green tea, it does not in any way affect the cutting process or your health. And, if you take a concentrated extract, you get a shock dose of caffeine, which has a very negative effect on your health and the state of the cardiovascular system.

Fish fat

Fat tissue in the process of losing weight and cutting disintegrates unevenly. Typically, the full fat molecules go into the process, which, when disintegrated, leave a trace in the form of polyunsaturated omega-6 acids and free radicals. Omega 3 plays an important role, because when it enters the body, it allows you to bind the molecules together, which will facilitate the withdrawal of adipose tissue.

At the same time, omega 3 is a stabilizer of the cholesterol reaction, reducing the amount of bad cholesterol and increasing the amount of good. This, in turn, affects the synthesis of anabolic hormones including. testosterone.

Nitric oxide donators

The use of nitrogen donators is even more controversial than creatine. On the one hand, they do not in any way affect the cutting process itself, and with dried ligaments and joints can only do harm. On the other hand, they increase the pumping, due to which the burning of fat in the local sense is more effective. And, of course, they reduce the time of recovery of the body between training. Use nitrogen donators recommended only to experienced athletes under the supervision of a doctor.

Additives to strengthen joints

In the process of cutting, many elements from the body are washed away. At the same time, some of them compensate for the protein, but, as for the ligaments, they are destroyed and become more brittle. The same happens with joints, which lose interarticulate fluid. Therefore, additives to strengthen the joints – a must for anyone who decided to cut.

 

Learning how to choose the right sportpit for body drying
Learning how to choose the right sportpit for body cutting

 

Additional recommendations

Bodybuilding cutting is a complex approach, which requires not only proper training, but also adhere to certain rules.

  • Rule number 1 – reduce the consumption of sodium for the duration of bodybuilding cutting. Sodium strongly binds water, while, unlike cholesterol, it is deposited not in muscle tissues, but under the skin, which significantly slows down the process of acquiring the desired species. Therefore, in the last stages, completely discard salt and milk.
  • Rule number 2 – in the early stages do not give up milk. Despite the fact that there is a lot of sodium in milk, it also contains calcium, which allows you to keep your bones and teeth in a normal state. Refuse milk should be gradually, closer to the peak form.
  • Rule number 3 – in the last stages you need to drink a lot of liquid. Up to 5 liters per day. This liquid will not be absorbed to the full extent in the same way as it occurs with normal consumption. At the same time, it will disperse the metabolism, and the excretory system will work in such a way that together with the resulting liquid, a part of the unbound sodium will be removed.
  • Rule number 4 – sauna only in the first stages. So, the sauna excellently breaks down the metabolism and allows you to get rid of a part of the fluid in the body. However, in the final stages, your body is already in a state of forced dehydration, so the sauna will lead to a serious heart overload. Many professional athletes died because of this.
  • Rule number 5 – no fast carbohydrates. It is recommended to adhere to low-carbohydrate high-protein diets altogether, and to tighten your diet at the final stages, switching to carbohydrate alternation, which will deceive the body and intensively burn fat mass, practically without affecting the muscle meat.
  • Rule number 6 – do not forget to reduce the workout load. If you do not, sooner or later you will get the effect of overtraining, which will significantly slow down weight loss and cutting in general.

Adhering to these simple rules, you not only get the form necessary for beach photo shoots faster, but also save some of the lost during health cutting.

Summarizing

Sports nutrition on cutting is not a whim, but a reality. Unfortunately, in modern fitness industry it is impossible to achieve an ideal result without taking dietary supplements. At the same time, sports nutrition is a safe, albeit expensive, pleasure that will speed up your results. And yet cutting is a complex process, which depends not only on the intake of special preparations, but also:

  1. From properly composed training complex.
  2. Correct basic nutrition.
  3. Implementation of some rules.
  4. Correct recovery.

And most importantly – remember that losing weight all year long is not only beautiful, but also very dangerous for health. You can maintain low fat levels throughout the year, and even try to gain muscle mass without the fat layer, but bodybuilding cutting is not only fat loss, but also liquid, so we strongly do not recommend you to use extreme cutting if you are not competing athlete. Cutting is in demand for a short time before vacation on the beach, or before the competition. For the rest of the time, under your clothes, all the cubes of the press are still not visible, so you can safely cover them with a new layer of fat layer and build up more muscle mass on the cholesterol buffer.

Video about sports nutrition:

 

Is it useful to drink water after training?

Is it useful to drink water after training?

Training is a serious stress for our body. Virtually any load causes an internal increase in temperature, with which the body fights by sweating. All this affects the water-salt balance of the body. It seems natural, however, many still wonder: is it possible to drink water after training, and how much to consume it safely?

 

 

General information

Water is an important part of our body. More than 60% of the body consists of a liquid. During the implementation of training complexes, water is actively used for:

  1. Heat regulation;
  2. Cleavage of glycogen ;
  3. Binding of the formed sugar;
  4. Transportation of oxygen;
  5. Reducing the load on the cardiovascular system.

Heat regulation is done by sweating. It is the escaping liquid that does not allow us to overheat during running or lifting a heavy rod.

During the execution of heavy complexes, the body actively cleaves internal glycogen, which turns into glucose. Glucose molecules for transport and combustion bind some of the water molecules that burn with them.

Read the article about sports nutrition.

The body receives air through the lungs, but few people think that the main transport cells for oxygen in the body are blood cells, which also consist of water. The higher the blood in the body, the easier it is for the heart to pump it. Training complexes are actively wasting our fluid, which is a strong stress for the body, which it can not overcome by itself in the absence of a replenished resource – liquid.

When to drink water it is not necessary?

There are cases when the use of water in training, can bring not only good, but also potential harm. These are very specific cases that need to be taken into account.

  1. When working in sections of shock martial arts.
  2. With intensive drying.
  3. When you abuse creatine.

When working in sections of shock martial arts, training is often built in such a way that their goal is to develop endurance and optimizing resources of the body in such a way that it can function normally during combat or during serious stress. In addition, drenching water before sparring can lead to vomiting during a fight. That’s why, even during professional performances, the fighters only moisten their lips.

With intensive drying – one of the main tasks is to reduce the level of minerals and remove excess fluid from the body. This allows you to develop muscle, reducing the thickness of the skin and add venousities. It’s not worth to give up liquid at all, but you need to seriously control the amount of fluid coming in.

Abuse of creatine excess fluid can lead to convulsions. This is not very critical, but it’s not very pleasant.

 

When drinking water after a workout drink is not worth it
When drinking water after a workout drink is not worth it

 

How much to drink water?

In order to answer the question, how much to drink water during training, it is necessary to consider several simple factors.

  1. How much did you drink during the workout. For those who abstain from liquids during training, the amount of water consumed after can reach up to 0.7 liters.
  2. How much do you weigh. It depends on how much fluid you lost during training. Naturally, the more obese people need to fill the water-mineral balance more intensively, and drink more liquid.
  3. What kind of water do you drink? If you drink purified, almost distilled water, then you need to limit it to 250 ml after your workout. If you drink tap water or mineralized water, you can drink it in unlimited quantities.

Lifshack: if you are afraid to drink too much water after training – use alkaline mineral water without gases. The taste qualities of this liquid, and the salts contained in it, will not allow you to drink more than the body needs.

What else can you drink after training?

Naturally, water is not the only liquid that most athletes consume after the end of training. Consider what else you can drink.

Liquid Benefit
Protein cocktail It helps not only restore the water-salt balance, but also close the protein window, intensively stimulating the anabolic processes in the body of the athlete.
Gainer It is another way in the liquid form to close the carbohydrate window right after the workout, which will help to gain muscle mass faster.
Caffeinated drinks It is necessary in those cases when training completely exhausted the body and ahead of a long working day.
Milk It is an excellent alternative to mineral water, since it contains all the necessary salts, and in addition also protein.
BCAA Stimulation of anabolism by taking liquid amino acids that penetrate into muscle tissue, bypassing the digestive tract.
Tea with lemon Lemon and vitamin C contained in it are excellent adaptogenes that will help you feel better after training
Liquid vitamins Similarly to liquid BCAA.

Summarizing

Water can not only be drunk after training, but also necessary, since this is the only way for our body to deal with overheating and stress. Even if you lose weight, and the coach does not recommend drinking during or after training, just remember that in case of dehydration, the body rapes the heart, forcing it to overtake its thicker blood, which may one day end badly for it. Therefore, use water in moderation, both during training and after it.

 

water after training
Water after training