Dietary diets for weight loss and sport: how to combine

Chapter 1: Biologically active additives (dietary supplements) for weight loss and sports: Basic principles of combination

1.1. Separation into targets: weight loss, sport, health

Biologically active additives (dietary supplements) are concentrated sources of nutrients, which are designed to supplement the diet and maintain health. It is important to understand that dietary supplements are not medicines and are not intended for the treatment of diseases. Their role consists in optimizing nutrition and supporting the body in conditions of increased loads, such as sports or compliance with a diet for weight loss. When choosing dietary supplements, it is necessary to clearly define the goals: weight loss, improvement of sports indicators or general health promotion. Often these goals are interconnected, but priorities may vary, which affects the choice of specific additives.

• Losing weight: Dietary supplements for weight loss are usually aimed at accelerating metabolism, reducing appetite, blocking the absorption of fats and carbohydrates, as well as to eliminate excess fluid from the body. Examples of such dietary supplements are thermogenics, calorie blockers, diuretics and fiber additives. It is important to understand that the effectiveness of these dietary supplements increases significantly in combination with diet and physical exercises.

• Sports: Sports dietary supplements are designed to increase endurance, strength, accelerate recovery after training, protect joints and ligaments, as well as to maintain muscle mass. These include proteins, amino acids, creatines, geyners, vitamin-mineral complexes, chondroprotectors and adaptogens. The choice of sports dietary supplements depends on the sport, intensity of training and individual characteristics of the body.

• Health: For health, dietary supplements are aimed at maintaining immunity, normalizing the work of internal organs and systems, compensation for deficiency of vitamins and minerals, as well as to protect the body from the negative impact of the environment. These include vitamins, minerals, omega-3 fatty acids, probiotics, antioxidants and plant extracts.

1.2. Principles of combination of dietary supplements for weight loss and sports

The combination of dietary supplements for weight loss and sports requires special attention, since some additives can interact with each other, enhancing or weakening effects. It is important to consider the following principles:

• Compatibility: It is necessary to make sure that the selected dietary supplements have no contraindications for joint use. For example, it is not recommended to take several thermogenics at the same time, as this can lead to excessive stimulation of the nervous system and cardiovascular complications.

• Synergy: Some dietary supplements can enhance each other’s action. For example, a combination of creatine with carbohydrates contributes to better absorption of creatine and increasing its effectiveness. Also, a combination of protein with BCAA contributes to a faster muscle restoration after training.

• Subsequence: It is important to observe the correct sequence of dietary supplements. For example, protein is recommended to be taken after training to restore muscles, and thermogenics in the morning or before training to increase energy and accelerate metabolism.

• Individual approach: The choice and combination of dietary supplements should be individual, taking into account the characteristics of the body, training goals and health status. It is recommended that a consultation with a doctor or sports nutritionist to develop the optimal dietary supplement strategy.

• Control and observation: It is necessary to carefully monitor the reaction of the body to the intake of dietary supplements and, if necessary, adjust the dosage or cancel the intake of additives. It is important to pay attention to side effects and, if unwanted symptoms appear, see a doctor immediately.

1.3. The importance of an integrated approach

It must be understood that dietary supplements are only an addition to a healthy lifestyle. They are not a magic tablet that will instantly relieve excess weight or make the athlete the champion. The effectiveness of dietary supplements increases significantly in combination with the following factors:

• Balanced nutrition: The basis of successful weight loss and sports achievements is a balanced diet that provides the body with all the necessary nutrients. The diet should include a sufficient amount of proteins, carbohydrates, fats, vitamins and minerals.

• Regular physical activity: Physical exercises are an integral part of the process of losing weight and improving sports indicators. Regular training contribute to the burning of calories, strengthening muscles and improving the general state of health.

• Sufficient sleep: The lack of sleep negatively affects metabolism, hormonal balance and recovery after training. It is important to sleep at least 7-8 hours a day for optimal functioning of the body.

• Stress management: Stress can lead to overeating and reducing motivation for training. It is important to find stress control methods, such as meditation, yoga or walking in the fresh air.

Chapter 2: Review of popular dietary supplements for weight loss and their combination with sports additives

2.1. Thermalogenes: fat -burners that accelerate metabolism

Thermogenics are dietary supplements that increase body temperature and accelerate metabolism, which leads to burning more calories. They usually contain ingredients such as caffeine, green tea extract, Sinefrin and Yochimbin.

• The mechanism of action: Thermogenics stimulate the nervous system, increase the production of adrenaline and norepinephrine, which leads to an increase in the frequency of heart contractions, blood pressure and body temperature. This, in turn, accelerates the metabolism and burning of fats.

• Side effects: Thermogenics can cause side effects, such as insomnia, anxiety, palpitations, an increase in blood pressure and disorder of the gastrointestinal tract. Therefore, they should be taken with caution and only after consulting a doctor.

• Combination with sports additives:

  • Protein: The combination of thermogenes with protein can be useful for maintaining muscle mass during weight loss. Protein helps prevent muscle breakdown, and thermalogenes accelerate fat burning.
  • BCAA: BCAA also contribute to the preservation of muscle mass and accelerate recovery after training. They can be taken together with thermogenics to optimize the process of losing weight and improve sports indicators.
  • Creatine: The combination of thermogenics with creatine can be undesirable, since thermalogenes can cause dehydration, and creatine helps to keep water in the muscles. This can lead to imbalance and a deterioration in well -being.
  • Preventive complexes: Most of the pre -training complexes already contain stimulating ingredients similar to thermogenic. Therefore, the simultaneous intake of thermogenes and the pre -training complex can lead to an overdose of stimulants and undesirable side effects.

2.2. Caloria blockers: decrease in the assimilation of fats and carbohydrates

Calorie blockers are dietary supplements that prevent the absorption of fats and carbohydrates in the intestines. They usually contain ingredients such as chitosan, pheasolamine and white beans extract.

• The mechanism of action: Chitosan binds fats in the intestines and prevents their absorption. Pheseolamine blocks the enzyme alpha amylase, which is responsible for splitting carbohydrates, which leads to a decrease in carbohydrate assimilation.

• Side effects: Calorie blockers can cause side effects, such as disorders of the gastrointestinal tract, bloating, constipation or diarrhea.

• Combination with sports additives:

  • Protein: The combination of calories with protein can be useful for monitoring the calorie content of the diet and providing the body with the necessary amount of protein.
  • BCAA: BCAA also contribute to the preservation of muscle mass and accelerate recovery after training.
  • Creatine: Caloria blockers do not have a direct influence on the absorption of creatine, so they can be combined without any restrictions.
  • Gainers: The intake of calories is inappropriate, since the gainers are designed to increase the calorie content of the diet, and calorie blockers to reduce it.

2.3. Diuretics: excretion of excess fluid from the body

Diuretics are dietary supplements that increase fluid elimination from the body. They usually contain ingredients such as dandelion extract, parsley and nettles.

• The mechanism of action: Diuretics stimulate the work of the kidneys and increase the excretion of sodium and water from the body.

• Side effects: Diuretics can cause side effects, such as dehydration, electrolyte balance, convulsions and dizziness.

• Combination with sports additives:

  • Creatine: The combination of diuretics with creatine is not recommended, since diuretics can cause dehydration, and creatine helps to retain water in the muscles. This can lead to imbalance and a deterioration in well -being.
  • Vitamins and minerals: When taking diuretics, additional intake of vitamins and minerals, especially potassium and magnesium, which can be removed from the body along with fluid, is recommended.

2.4. Fiber supplements: appetite control and improving digestion

Fiber supplements are dietary supplements that contain a large amount of fiber, which helps to saturate and improve digestion. They usually contain ingredients such as psillium, glucomannan and inulin.

• The mechanism of action: Fiber swells in the stomach, creating a feeling of satiety and reducing appetite. It also helps to normalize blood sugar levels and improve intestinal motility.

• Side effects: Fiber supplements can cause side effects, such as bloating, constipation or diarrhea. It is important to start with small doses and gradually increase them, as well as drink enough water.

• Combination with sports additives:

  • Fiber supplements can be combined with most sports additives without any restrictions. It is only important to comply with a sufficient interval between the intake of fiber and other additives, so as not to violate their absorption.

Chapter 3: Review of popular dietary supplements for sports and their combination with additives for weight loss

3.1. Protein: building material for muscles

Protein is one of the main macronutrients that is necessary for the growth and restoration of muscles. Protein additives are available in various forms, such as serum protein, casein and soy protein.

• The mechanism of action: Protein is split into amino acids that are used for the construction and restoration of muscle tissue. Protein also promotes saturation and reduction of appetite.

• Combination with additives for weight loss:

  • Thermogenics: The combination of protein with thermogenics can be useful for maintaining muscle mass during weight loss. Protein helps prevent muscle breakdown, and thermalogenes accelerate fat burning.
  • Caloria blockers: The combination of protein with calories blocks can be useful for monitoring the calorie content of the diet and providing the body with the necessary amount of protein.
  • Diuretics: When taking diuretics, it is recommended to increase the intake of protein to maintain muscle mass and prevent its decay.
  • Fiber supplements: The combination of protein with tissue additives can be useful for controlling appetite and providing the body with the necessary amount of protein and fiber.

3.2. Amino acids (BCAA, glutamine): Restoration and growth of muscles

Amino acids are protein building blocks. BCAA (leucine, isolacin and valin) and glutamine are indispensable amino acids that play an important role in the restoration and growth of muscles.

• The mechanism of action: BCAA contribute to the synthesis of protein and prevent muscle breakdown. Glutamine strengthens the immune system and accelerates recovery after training.

• Combination with additives for weight loss:

  • Thermogenics: The combination of BCAA with thermogenics can be useful for maintaining muscle mass and accelerating recovery after training.
  • Caloria blockers: BCAA also contribute to the preservation of muscle mass and accelerate recovery after training.
  • Diuretics: When taking diuretics, it is recommended to increase BCAA consumption to maintain muscle mass and prevent its decay.
  • Fiber supplements: BCAA can be combined with additives with fiber without any restrictions.

3.3. Creatine: Increase in strength and endurance

Creatine is a natural substance that is contained in the muscles and plays an important role in energy metabolism. Creatin additives increase the level of creatine in the muscles, which leads to an increase in strength and endurance.

• The mechanism of action: Creatine increases the reserves of ATP (adenosine triphosphate), which is the main source of energy for muscles during intense exercises.

• Combination with additives for weight loss:

  • Thermogenics: The combination of creatine with thermogenics can be undesirable, since thermogenics can cause dehydration, and creatine helps to keep water in the muscles. This can lead to imbalance and a deterioration in well -being.
  • Caloria blockers: Caloria blockers do not have a direct influence on the absorption of creatine, so they can be combined without any restrictions.
  • Diuretics: The combination of creatine with diuretics is not recommended, since diuretics can cause dehydration, and creatine helps to retain water in the muscles.
  • Fiber supplements: Creatine can be combined with additives with fiber without any restrictions.

3.4. Gainers: increased calorie content of the diet

Gainers are carbohydrate-white mixtures that are designed to increase the calorie content of the diet and a set of muscle mass.

• The mechanism of action: Gainers contain a large number of calories that provide the body with energy for muscle growth.

• Combination with additives for weight loss:

  • Reception of geners, along with additives for weight loss, is inappropriate, since the gainers are designed to increase the calorie content of the diet, and additives for weight loss – to reduce it.

3.5. Vitamin-mineral complexes: maintaining health and recovery

Vitamin-mineral complexes are dietary supplements that contain the necessary vitamins and minerals to maintain health and restore the body after training.

• The mechanism of action: Vitamins and minerals are involved in many processes in the body, including energy metabolism, immune function and tissue restoration.

• Combination with additives for weight loss:

  • Vitamin-mineral complexes can be combined with most additives for weight loss without any restrictions.

Chapter 4: Examples of a combination of dietary supplements for various purposes and scenarios

4.1. Scenario 1: Slimming with the preservation of muscle mass

• Target: Lose weight, while maintaining the muscle mass.
• Diet: Low -calorie diet with a high protein content.
• Workouts: Power training 3-4 times a week and cardio training 2-3 times a week.
• Bad:
  • In the morning: Thermogenic (for example, with green tea extract and caffeine) to accelerate metabolism and increase energy.
  • Before training: BCAA to protect muscles from decay.
  • After training: Wastein protein for muscle restoration.
  • During eating: Addition with fiber to control appetite and improve digestion.
  • Before going to bed: Casein protein to maintain muscle mass during sleep.
  • Vitamin-mineral complex: To maintain overall health and replenish the deficiency of nutrients.

4.2. Scenario 2: Improving sports indicators during weight loss

• Target: Improve strength, endurance and speed, simultaneously burning fat.
• Diet: A balanced diet with a moderate calorie deficit and a sufficient amount of protein.
• Workouts: Combined training, including strength, cardio and functional exercises.
• Bad:
  • Before training: The pre-training complex (with creatin, BCAA and beta-Alanin) to increase energy, strength and endurance.
  • During training: Isotonic drink to maintain hydration and electrolyte balance.
  • After training: Serum protein and BCAA for muscle restoration.
  • Before going to bed: Casein protein to maintain muscle mass during sleep.
  • Vitamin-mineral complex: To maintain overall health and replenish the deficiency of nutrients.
  • Omega-3 fatty acids: To improve the work of the cardiovascular system and reduce inflammation.

4.3. Scenario 3: Preparation for competitions (drying)

• Target: Maximize the percentage of fat in the body before competitions.
• Diet: Hard low -carb diet with a high protein content.
• Workouts: Intensive power and cardio training.
• Bad:
  • In the morning: Thermogenic (for example, with yochimbin and synfrin) for maximum fat burning.
  • Before training: BCAA to protect muscles from decay.
  • After training: Surveillance protein isolated for rapid muscle recovery.
  • During the day: Addition with L-carnitine for transporting fatty acids to mitochondria for burning.
  • Vitamin-mineral complex: To maintain overall health and replenish the deficiency of nutrients.
  • Probiotics: To maintain intestinal health and improve digestion.
  • Diuretics (under the strict supervision of a doctor): To remove excess fluid from the body before the competition.

Chapter 5: Cautions and recommendations

5.1. Consultation with a doctor or specialist

Before taking any dietary supplements, you need to consult a doctor or a sports nutritionist. This is especially important for people with chronic diseases, pregnant and lactating women. A specialist will help to determine which dietary supplements are suitable for you, given your goals, health status and individual characteristics of the body.

5.2. The choice of quality products

When choosing dietary supplements, you need to pay attention to the quality of products. Buy dietary supplements only from trusted manufacturers and in reliable stores. Check the availability of quality certificates and avoid fakes.

5.3. Compliance with the dosage and reception mode

Strictly observe the recommended dosage and the dedary reception mode indicated on the packaging. Do not exceed the dosage, as this can lead to side effects.

5.4. Observation of the reaction of the body

Carefully monitor the reaction of the body to the intake of dietary supplements. If unwanted symptoms appear, such as nausea, dizziness, insomnia or allergic reactions, stop taking dietary supplements and consult a doctor.

5.5. Dietary supplements are an addition, not replacement

Remember that dietary supplements are only an addition to a healthy lifestyle, and not a replacement for a balanced diet and regular physical exertion. Do not rely only on dietary supplements to achieve the desired results.

5.6. Cycling the reception of dietary supplements

To prevent the body’s addiction to dietary supplements and reducing their effectiveness, it is recommended to cycle intake. For example, take a dietary supplement for 4-6 weeks, and then take a break for 2-4 weeks.

5.7. Constant training and research

The world of dietary supplements is constantly developing, new products and research appear. Constantly learn and study new information to keep abreast of the latest trends and choose the most effective and safe dietary supplements.