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:
- Loses muscle mass, sometimes in a larger volume than fat.
- Do not strive to maintain the right balance of proteins in the body.
- Loses power indicators.
- Loses muscle tone.
- 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:
- Preserves muscle mass, sometimes sacrificing additional kilograms.
- The intensity of weight reduction is much higher than with the classic weight loss
- Strive to maintain the correct balance of proteins in the body.
- A slight loss of strength, with almost instant recovery.
- Increased muscle tone.
- 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 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:
- Preparations for the preservation of muscle mass.
- 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:
- 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.
- 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.
- Do not bring significant results without sports nutrition and the principles of calorie deficit.
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.
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 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.
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 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.
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.
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.
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:
- From properly composed training complex.
- Correct basic nutrition.
- Implementation of some rules.
- 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.
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