1. Proteins (animal and vegetable).
2. Carbohydrates (simple and complex, including fiber).
3. Fats (saturated and unsaturated).
4. Vitamins (fat-soluble and water-soluble).
5. Minerals.
6. Water.

PROTEINS

Proteins, or as they are also called proteins (from the Greek Protos - the first), are the basis of life and the most irreplaceable part of the human diet. They occupy the most important place in our body both in terms of their content in the cell and in terms of their importance in vital processes, because proteins account for 17% of the total mass of our body. This is the main building material necessary for the formation of new muscle fibers, restoration of injured and replacement of dead tissues of all organs, it is thanks to proteins that all muscle contractions are carried out. In addition, proteins perform a number of vital functions - they regulate all processes in the body, from the generation of energy to the elimination of waste. If the food is depleted in carbohydrates and fats, especially in fasting conditions, it is proteins that serve as reserve nutrients and energy sources.

Proteins are made up of amino acids. Some amino acids can enter our body only as part of food. They are called irreplaceable. Other amino acids are synthesized in our body. Therefore, the usefulness of protein products is determined by the presence of essential amino acids in them.

The closer the amino acid composition of food proteins to the protein composition of our body, the more valuable it is. From this point of view, the most valuable sources of protein are eggs, milk, meat and fish. Vegetable proteins are often lacking in some essential amino acids, so it is necessary to strive for the correct combination of animal and plant products in order to obtain the optimal amino acid ratio. An acceptable level of amino acid balance for women involved in fitness can be ensured if at least 55-60% of proteins of animal origin are included in the diet, the remaining 40% of proteins must be of plant origin. In special cases, during a period of long and intense training loads, animal proteins can make up 30%. In cases where your diet is dominated by plant foods (for example, vegetarians), it is necessary to supplement with essential amino acids in the form of dietary supplements.

The body needs of an adult who leads an active lifestyle is 1.6-2.2 g per 1 kg of body weight.

For one meal, the body can assimilate up to 30-50 g of protein, therefore, it is better to distribute the daily amount of protein evenly over 4-6 meals, since smaller amounts of the product are better absorbed and more efficiently used by the body.

According to the speed of digestion, food proteins are arranged in the following sequence: first, egg and milk, then fish and meat, and finally vegetable. Cooking in most cases makes the proteins more easily digestible. But it should be noted that the methods of preserving protein products, primarily meat, reduce the nutritional value of this product. Freezing and thawing destroys the natural structure of protein molecules, reduces its nutritional value by at least 40%. To get rid of a large amount of fat that is found in meat, it is recommended to cook it by draining the fat broth, or steam it, as well as in an airfryer.

Protein is the most important component of food. Let's briefly list the main protein foods... Firstly, this meat is a high-value food product rich in complete animal proteins, containing all essential amino acids in significant quantities and in the most favorable proportions.

The richest in proteins, up to 20%, are beef, pork, rabbit and poultry.

Beef contains the most complete proteins, which include all the essential and essential amino acids for the body.

Veal is more tender than beef, contains more complete proteins and is easier for the body to digest. Veal of the 1st and 2nd categories contains about 20% protein and 1-2% fat.

Pork is divided into bacon, meat and fatty varieties. In the diet for fitness, it is better to use meat pork as it contains an average of 14% protein and 33% fat.

For comparison, bacon is 3% protein and 63% fat, fatty, respectively 12% and 50%. It is important to take into account that pork tenderloin contains 19% protein and 7% fat.

Rabbit meat is an excellent dietary product with a very high protein content - 21%.

By-products are of great value, as they are characterized by a high content of minerals, especially iron. The liver is rich in iron, vitamins A and B, and contains a large amount of vitamin C. The tongue is dietary product and is very well absorbed. The heart is rich in proteins, minerals, iron and has a low percentage of fat.

Sausages are mostly made from pork and beef, but are high in fat. We do not recommend various types of smoked and semi-smoked sausages containing up to 40% fat or more for those who want to achieve real results in weight loss. Also, we do not recommend such meat products as ham, brisket, ham, loin, they have a very high fat content - Up to 50-60%.

If it is not possible to give up sausages, we recommend sausages and wieners. For the preparation of these products, the meat of young animals is used, which is easily digested and assimilated, therefore this type of meat product is preferable to sausages.

Meat of chicken and broiler chickens contains more complete and better digestible proteins than beef. Chicken proteins have an optimal set of essential amino acids. The amount of fat in the meat of chickens and chickens is quite large, but this fat is easily absorbed by the body, since it includes unsaturated fatty acids.

Fish is a source of high quality protein. Fish protein contains all essential amino acids necessary for the body. Unlike meat, fish proteins contain an essential amino acid, methionine, which is very important for our body.

Another advantage of fish protein is its quick and complete digestibility - by 93-98%, while meat proteins are digested by 87-89%. The protein content of fish depends on the species. For example, in tuna - 24%, grenadier - 7%, hake, flounder, cod, carp and many other fish species have an average of 16% protein.

Fish roe is a valuable food product with a high protein content - up to 30% and more and about 15% fat. Caviar is rich in phosphorus and potassium, water and fat-soluble vitamins.

During weight loss, we do not recommend including salted and smoked fish products in your diet. They, as a rule, due to the peculiarities of their processing, have a protein that is poorly digested and absorbed. Also, we do not recommend widely using canned fish in the diet. Due to the long storage and cooking process, many valuable qualities of the fish are simply lost.

A chicken egg, in comparison with other animal products, contains the most complete protein, which is almost completely absorbed by the body. Eggs contain all essential amino acids in the most optimal proportions. But due to the high amount of fat and high calorie content, we do not recommend eating eggs for those who want to reduce their weight or keep it constant. On average, eating three egg yolks per week is considered optimal; egg white can be eaten in larger quantities.

The best way to eat eggs is to boil them for a short time. Eggs are called "small pantry" for a reason, especially egg white. They include many nutrients: water and fat-soluble vitamins - B, B2, B6, B12, A, D, K, E; pantothenic and folic acid; minerals - phosphorus, sulfur, zinc, iron, copper, cobalt.

FATS

Fats are just as important a nutritional component as proteins. The opinion of many women about the dangers of fatty foods is not entirely true.

Studies show that both excess and lack of lipids (from the Greek Lipos - fat) are harmful to the body.

Fats during prolonged aerobic exercise are the main energy substrate, together with them our body receives fat-soluble vitamins A, D, E, K. The subcutaneous fat layer reduces heat loss in the body and performs a protective function, protecting tissues from mechanical damage during falls and impacts.

The biological value of fats is determined by the presence of polyunsaturated fatty acids in them, which can enter our body only with food.

Food sources of these acids are primarily vegetable oils. It is believed that 25-30 g of vegetable oil provides a person's daily need for polyunsaturated fatty acids. In food, fats are accompanied by other substances related to lipids, among them phospholipids, which play a significant role in the life of our cells, are of particular importance. Phospholipids are the familiar sediment in unrefined vegetable oils. Of the steroids that secrete fats, we are most familiar with cholesterol, which provokes the formation of atherosclerosis. But it is also necessary for the synthesis of hormones and vitamin D in our body. It is wrong to completely eliminate Israel's cholesterol, you just need to limit its intake to 0.3-0.5 g per day.

Most cholesterol is found in foods such as eggs (0.57%), cheeses (0.28-1.61%), butter (0.17-0.21%) and offal. Meat contains on average 0.06-0,%, fish - 0.3% cholesterol.

We do not recommend consuming more than 80-100 g and less than 25-30 g of fat per day, since with a low fat content in the diet, our skin and hair will suffer, resistance to infections will decrease and the metabolism of vitamins A, D, E, K will be disrupted.

We add that there is hidden fat, which is found in the composition of foods - meat, milk, sausages, and explicit, we add to food, like bread and butter. This should also be taken into account when drawing up a diet. Approximately 70% of the total fat should be animal fats and 30% vegetable.

The most useful animal fats are butter and pork fat. Also considered to be of high value fish fat... We recommend using vegetable oils for dressing cold dishes, and certainly unrefined oils. If possible, include in your diet various types of vegetable oil: olive, corn, sunflower, rice, cottonseed, linseed. Avoid margarine and foods that say hydrogenated fats were used in their manufacture.

CARBOHYDRATES

Carbohydrates make up the bulk of the human diet 400-500 g per day. About half of the daily energy value of the diet is also provided by carbohydrates. In addition, they perform protective function- support immunity; plastic function - are part of most cell structures; are used for the synthesis of nucleic acids, which play an important role in the transfer of genetic information and the regulation of metabolism. Carbohydrates are classified into simple, complex, and fiber.

Simple ones are fructose, glucose, sucrose. Complex - starch, glycogen. Fiber is the so-called dietary fiber. Glucose is one of the most abundant and essential energy sources for nerve tissues, heart, muscles and other organs. Most of the carbohydrates in food are converted into glucose in our body and thus absorbed. Fructose is characterized by the greatest sweetness, part of it in our body turns into glucose, and part is directly involved in metabolic processes.

Glucose and fructose are found in fruits, berries, and honey. One of the most common carbohydrates in our diet is sucrose. In refined sugar, its content reaches 99.75%. It is composed of glucose and fructose.

From complex carbohydrates starch is very important in nutrition, which is contained in cereals, potatoes, bread, pasta. In the form of starch, the main amount of digestible carbohydrates enters our body. Ultimately, almost all carbohydrates in our food are converted into glucose and in this form are transferred from the intestines to the blood, but the rate of conversion and appearance in the blood of glucose from different products is different. The mechanism of these processes is reflected in the concept of "glycemic index" (GI). If you want to reduce body fat, lose weight, then we recommend using in your diet more often those foods whose G.I. low, and for a quick recovery, on the contrary, products with a high GI.

Finally, the third group of carbohydrates is dietary fiber. They are practically not absorbed, but they perform a protective function, stimulating the activity of the intestines. They bind cholesterol, salts of heavy metals, many harmful substances and then remove them from our body, stimulating the activity of beneficial microorganisms that live in our intestines. When doing fitness, it is dietary fiber that is an effective means of cleansing the intestines and removing toxins generated during exercise. For positive effects, the intake of dietary fiber in our body in an amount of 30-40 g is sufficient. This need can be satisfied by introducing into the diet of bread made from wholemeal flour, vegetables, fruits, including dried fruits. But do not get too carried away with dietary fiber, although for those who want to lose weight this is useful, since the consumption of foods rich in fiber causes a feeling of fullness with a low calorie content, but additional water intake is required. If you do not have enough fluid, you are at risk of "indigestion" and bloating.

The daily requirement for carbohydrates should be 5-8 g per 1 kg of body weight. By reasonably combining the quantitative ratio and time of intake of proteins and carbohydrates, you will achieve tangible results in shaping your figure.It is generally believed that if proteins are optimally consumed evenly throughout the day, then carbohydrates are recommended to be used mainly in the first half.

Grains and legumes are the most important suppliers of carbohydrates to our body. With these products we get the most vegetable protein, various vitamins, minerals. But it must be borne in mind that all these useful components are concentrated to a greater extent in the germ and shell of the grain. The more significant and higher the degree of their processing, the less our body receives these useful components. In this regard, the most valuable are products obtained from whole grains or including bran. Cereals and products made from them should be the main suppliers of carbohydrates. But we recommend diversifying the consumption of cereals, since each has its own advantages and disadvantages. Semolina products are easy to digest, but poor in vitamins and minerals. Rice is well digestible, contains a lot of starch and protein, but little fiber, vitamins and minerals. Buckwheat contains the most iron, B vitamins, millet and pearl barley contain more fiber. Well, oatmeal is the most useful and high-calorie. It stands out for its high fat content and ranks second after buckwheat in protein concentration, but it is also rich in potassium, phosphorus, magnesium, zinc and B vitamins.

Bread is an integral part of our diet, but let's note some of its features. White bread made from highly refined flour contains easily digestible starch, is easy to digest and has a less pronounced sokogonny effect than rye bread. Black bread is more difficult to digest, but many times more useful and richer in substances necessary for our body. Most importantly, eat whole grain breads, loaves, and whole grain bran rolls. In general, we can say that the rougher the bread, the healthier it is. Drying the bread in a toaster also pays off, as the yeast contained in yeast bread becomes harmless.

Legumes are used primarily as a source of protein, but they contain less essential amino acid and are absorbed by only 50-70%. In addition, legumes contain substances that block the work of certain digestive enzymes, which can disrupt food digestion and damage the walls of the small intestine. Soy occupies a special place among legumes. But consumption of this product has some drawbacks, and we want to warn against being overly enthusiastic about this product. Firstly, soy protein lacks the most essential essential amino acid for our body - methionine; secondly, if you do not carry out long-term heat treatment, and at the same time, as you know, all important substances are lost, then the process of food digestion can be disrupted; thirdly, soy protein has a damaging effect on the intestinal walls and promotes the development of enteritis; fourthly, research in laboratories shows a violation of the processes of reproduction of offspring in animals that were fed with soy.

VITAMINS

Vitamins are vital compounds, without which the normal functioning of our body is impossible. It is impossible to replace them in the process of life with anything.

With a lack or absence of vitamins in our diet, deviations from the norm will surely occur. Lack of vitamin C causes vitamin deficiency, lack of vitamin D - rickets, you are tormented by insomnia, fatigue and depression - this is a lack of vitamin B1, you see poorly, dry skin worries, breathing is disturbed, you are unhappy with the way your hair looks - lack of vitamin A. This is only a small part of the possible hypovitaminosis. Most of the vitamins are not synthesized at all in our body or in very small quantities. This means that we must definitely get vitamins from food. Vitamins act as biocatalysts, that is, they regulate metabolic processes in our body, keep us in good shape and postpone the aging process. We need some vitamins more, others less, but they must be in a strictly defined amount, otherwise they can harm our body.

In our time, the basis is the classification of vitamins by solubility. Allocate fat-soluble and water-soluble vitamins. The fat-soluble group includes vitamins A, D, E and K, they are absorbed by our body only with a sufficient content of fat in food.

Water-soluble vitamins are also called enzymovitamins (an enzyme is an enzyme), because they function as enzyme assistants. Water-soluble vitamins include B vitamins, vitamins C, P, PP, H, N.

Vitamin A is essential for the growth process, ensuring normal vision, and promoting the regeneration of the skin. Vitamin A is found in products of animal origin: liver of animals and fish, oil, egg yolk, as well as in products of plant origin - in various types of vegetables, most of all in carrots, berries and fruits.

Vitamin D is found in fish products, to a lesser extent in dairy products. The lack of this vitamin causes a disturbance in the exchange of calcium and phosphorus, which leads to deformation and softening of the bones.

Vitamin E has an antioxidant effect and is found in vegetable oils, germ seeds of cereals (barley, oats, rye and wheat), as well as in green vegetables.

Lack of vitamin K leads to diseases of the liver and gallbladder, the lack of vitamin K is manifested in the occurrence of bleeding. Contained in spinach, green peas, fish, meat.

From the group of water-soluble vitamins, consider the B vitamins and vitamin C.

B1 - a lack of this vitamin causes a violation of the nervous system. Contained in the embryos and shells of seeds of cereals, in yeast, nuts, legumes, in the liver, heart and kidneys. A rich source is black bread.

B2 - found in large quantities in the liver, kidneys, dairy products and yeast. Lack or absence of vitamin causes growth retardation, reduces the number of leukocytes in the blood, disrupts the function of the digestive system.

B6 - necessary for aerobic exercise, the absence can cause seizures. Enters the body with foods such as Wheat flour, legumes, yeast, liver, nights. The B vitamins also include niacin (PP). Contained in fish, bread, liver. The deficiency can cause dermatitis, impaired bowel function.

B12 - enters our body as part of animal products (kidneys, liver, fish). If the absorption of vitamin B12 is impaired, anemia may occur, which is associated with the suppression of red blood cells.

Vitamin C, or ascorbic acid, is found in fresh fruits and vegetables. They are rich in citrus fruits, bell peppers, dill, spinach, parsley, currants, tomatoes, rose hips, cabbage. Heat treatment, grinding and long-term storage, as well as canning, reduce the vitamin C content in food.

C-vitamin deficiency causes scurvy, reduces physical performance, weakens the work of the cardiovascular system.

Modern nutritional science considers vitamins as an important means of preventing disease, increasing efficiency, slowing down the aging process. Let's look at the depletion of vitamin stores in the body. First of all, this is due to the quality of products and non-observance of the conditions for their storage and preparation, such as prolonged cooking of finely chopped vegetables, the destruction of vitamin C under the influence of chlorophyll in a salad of chopped tomatoes with onions (it is rational to add table vinegar to this salad).

Vitamin A is destroyed by exposure to ultraviolet light or by strong and prolonged heating. So the presence of vitamins in vegetable stew is very problematic. Another group of reasons for the destruction of vitamins is associated with our health, primarily with the gastrointestinal tract.

In chronic diseases, as well as under the influence of antibiotics and with the wrong medication, the absorption or assimilation of vitamins and minerals is impaired. The need for vitamins increases with infectious diseases and stress, with a sharp change in the climatic-geographical zone, during pregnancy and lactation, in living conditions in ecologically unfavorable zones. The need for vitamins always increases, especially among women, when doing active sports. The above list of the causes of vitamin deficiency is far from complete, but it makes it possible to understand the complexity of the natural dependence of our body on the way of life, the environment, on the quality and quantity of food.

Recall that dry skin is associated with insufficient intake of vitamins A, C, B2, B6, K; poor condition of hair and nails - deficiency of vitamins A and C; pallor of lips - lack of C and B2; the formation of acne - vitamin A. When doing fitness, be sure to include vegetables, herbs, roots, fruits and berries in your diet.

The minimum required amount of vegetables is 400 g of eight items: cabbage, beets, carrots, turnips (radish, radish), tomatoes, cucumber, onion, garlic, as well as herbs - dill, celery, tsitzmat, parsley. Fruits, berries 300 g: apples, citrus fruits, currants, etc. This required minimum can be increased, provided that there is a little for each meal. There should be at least four receptions, This will allow you to eat plant foods in small volumes for better digestibility.

We also add that an additional intake of multivitamins and minerals is necessary not only in autumn, winter and spring, but at any time of the year.

MINERALS

Nutritionists have about 30 minerals necessary for the existence of our body. They are classified into two groups: micronutrients and macronutrients. Many people with active lifestyles underestimate the role of minerals in nutrition. Understanding the importance of proteins, fats and carbohydrates as the main plastic and energy material, knowing that vitamins are necessary to maintain health and high performance, we have a very vague idea of ​​the biological significance of minerals. Meanwhile, they perform various functions in our body: they are part of the bones as structural elements, they are contained in many enzymes responsible for the metabolism in our body, they can be found in hormones.

For example, with the participation of iron, oxygen is transported; sodium and potassium ensure the functioning of our cells; calcium provides bone strength. It is safe to say that minerals play a huge role in the functioning of our body. Minerals are low molecular weight substances, salts and salt ions. You need to know that they are not synthesized in the body and, therefore, must be taken with food.

Macronutrients are found in the body in large quantities, the daily requirement for them ranges from 0.4 to 5-7 g. Macronutrients are part of tissues, muscles, bones, blood; provide salt and ionic balance of body fluids. These include calcium, phosphorus, magnesium, sodium, potassium, chlorine, and sulfur.

Trace elements are substances, the content of which in the body is 1 mg per 1 kg of body weight or less, the daily requirement is 10-20 mg. Trace elements are part of hemoglobin, vitamin B12, hormones and enzymes. 14 trace elements are recognized as vital for our body: iron, copper, manganese, zinc, cobalt, genus, fluorine, chromium, molybdenum, vanadium, nickel, tin, silicon, selenium.

As with vitamins, it is not possible to consume as much food to maintain a balance of minerals. Therefore, it is necessary to take multivitamin preparations that contain the necessary supplements of minerals and trace elements.

The main sources of minerals are found in bread, cereals, table salt, meat, fish, vegetables, herbs, fruits, poultry and seafood.

WATER

Water is no less an important component of nutrition, like all the listed nutrients, because in the body of an adult4 water makes up 60% of the total body weight.

Water enters our body in two forms: in the form of liquid - 48%, in the composition of dense food - 40%, 12% are formed in the processes of metabolism of nutrients. The results of modern research prove the fallacy of the opinion that drinking a lot is harmful, but try to refrain from the fantastic recommendations of some publications that you need to drink up to 1 liter of mineral water every quarter hour of training.

The normal water balance for a healthy body in a comfortable environment is about 2 - 2.5 liters of fluid per day. A fluid balance deviation of 1% is considered a sign of dehydration, 7% is a disaster. It was found that with moderate physical activity for one hour, water losses are 1.5-2 liters at a temperature of 20-25 degrees. Therefore, fluid replenishment after exercise is an important recovery tool. The main recommendations for a drinking regimen with regular fitness classes are as follows:

1. 1. Since the body loses sodium, potassium and magnesium with sweat during exercise, there may be a temporary lack of these important minerals, so 40-60 minutes before training you need to drink 400-600 ml of isotonic carbohydrate-mineral drink (or just mineral water which contains these minerals), which will create a reserve of glycogen, vitamins and minerals.
2. 2. The most effective way to replace fluid loss is fractional fluid intake - every 15-20 minutes, small portions of 25-70 ml of water or carbohydrate-mineral drinks. The total amount of liquid should be 200-250 ml.
3. 3. After training, you should replace the loss of fluid by the body in a volume of up to 350-400 ml. water.
4. 4. It is necessary to completely exclude carbonated drinks such as Cola, Fanta, Sprite, they contain dyes, carbon dioxide, sugar substitutes and extracts, which is not entirely useful. It is better to replace them with natural mineral water such as "Narzana" and "Borjomi". You can drink plain water or drinks made from rose hips, black currants, and lemon.

Sports nutritionists argue that people who are actively involved in sports are often bombarded with incorrect information. For example, a woman should consume 8 glasses of water daily. This is an overly simplistic approach that does not take into account the individual needs of the body. For many active women, eight glasses of water may not be enough. Also, if you drink only when you want, we run the risk of replenishing the loss of fluid by only two-thirds. One must be loaded with water, not relying on subjective sensations. You can drink up to four liters of water per day, not counting liquid foods and drinks.

NUTRITIONAL SUPPLEMENTS

You have already learned about the essential nutrients that are components of any food, and which must be included in your daily diet. But you've obviously noticed that it can often be difficult to provide optimal nutrition from conventional foods. After all, how much food should be consumed in order to compensate for the deficiency of vitamins and minerals on a daily basis, as well as to support our body while adjusting body weight. Therefore, it can be argued that good nutrition, taking into account your active life, can be provided only through a combined diet, which includes both conventional food products and specialized food products.

These days, counters are bursting with an abundance of different nutritional supplements. Deciding which product you want is like re-mastering a chemistry textbook. How to figure out what to use, when and what effect to expect, if some recommend only protein mixtures, others - individual amino acids, others - extracts from the internal organs of animals, fourth - seafood powders or herbal preparations.

First, let's understand what food additives are. This is a group of products that include a complex of nutrients that have a targeted effect on the metabolism in our body, as in physical activity, and in the subsequent rest period. Basically, food additives are divided into three groups: protein and complex mixtures, carbohydrate-mineral drinks, vitamin-mineral complexes. "

The use of nutritional supplements will help you improve your adaptation to physical activity, replenish nutrition with missing components, regulate body weight or muscle mass, and accelerate the body's recovery process after exercise. It is very important to consider that food additives often contain potential allergens such as flavors and preservatives. So, before buying a large package, experiment with a small one and be prepared for the fact that the effect of sports nutrition preparations is not instantaneous, usually the body gets used to a new product for 2-3 weeks and only then begins to benefit.

Let's talk about carbohydrate drinks. To train at full strength, we sometimes just need a source of energy. The level of glucose in our blood is enough for 4-8 minutes of training. Glycogen or glucose concentrate "stored in muscle and liver" will help you exercise for an hour. In an hour, our body will begin to use an emergency source of energy - to "burn" the muscles. But the efficiency of such fuel is low, as there is a depletion of glycogen stores and, consequently, rapid muscle fatigue. In order not to deplete its own internal reserves, the sports industry has created low-carb drinks. They effectively increase endurance and protect our muscles. If your workout lasts more than an hour, we recommend drinking 100-200 g of the drink every 20 minutes.

Low-carb drinks are an aqueous solution of glucose and sucrose. These carbohydrates are quickly absorbed and replenish melting glycogen stores. There is a wide selection of such drinks on the Russian market. For example, "Leader Shock". It contains guarana extract, vitamin C and minerals. We recommend taking it during or before training, especially in hot and / or humid weather. Another example of an isotonic drink is POWERADE. This drink with the unique Liguid 8 System formula combines fast and slow action carbohydrates; mineral salts of potassium, magnesium, sodium, vitamins B, B6, PP, H and E. Among the indisputable advantages are very convenient packaging (due to the special shape of the bottle neck).

We have dealt with carbohydrate drinks, let's move on to protein shakes. It is a protein powder that is mixed with water or skim milk, depending on the purpose. Protein shakes contain 40 to 70 grams of protein per serving. To provide muscles building material for growth, shakes can be drunk before training. Protein supplements will help or restore firmness to your muscles. Protein is not doping, its excess will be excreted by the body in the urine. If you are over 30 years old, then you should consume less natural protein: it is less digestible and full of fats. We recommend switching to protein shakes by adding fish to the weekly diet (2 times) (preferably sea fish, for example, salmon or tuna). On the Russian market, protein cocktails are widely represented in the Lady Fitness series.

The Lady Fitness series of food supplements and other products also features fat burners. The active components of these fat burners are ephedra, caffeine, L-carnitine.

The most effective is the combination of ephedrine with caffeine. Such preparations are produced both in the form of drinks - "Leader-L-carnitine", and in the form of capsules - "Lady fitness" - "L-carnitine".

Moreover, the latter drug, that is, eating L-carnitine in capsules, helps to convert excess fat into useful energy, improves the functioning of the immune system, activates the removal of toxins from the body, and has a beneficial effect on the cardiovascular system.

The Lady Fitness series introduces two more drugs that are aimed at accelerating fat burning. The first is the unique Fit Factor night formula. You sleep - "Fit Factor" works. The drug actively converts excess fats into energy, improves disease resistance, reduces fatigue and increases vigor, also improves skin condition, strengthens joints and increases muscle elasticity.

The second preparation is a synergistic fat burning system with a powerful thermogenic effect - "FAT BURNER SYSTEM". The drug promotes active processing of excess fat I into energy. Now we should make a reservation, if someone thinks that it is worth taking a capsule and the drug will begin to act on its own, we will upset you - these systems are effective only in combination with physical activity.

Complexes for health are no less popular among women: "Flex Formula" - improves the condition of the skin, hair, nails, joints; and "Vita Complex" - a natural complex of vitamins and minerals, which includes their balanced combination, so necessary for women's health.

Another type of weight loss supplement is meal replacement. Each packet of the drug contains proteins, fats and carbohydrates in the right proportions. The energy value such a bag corresponds to a one-time meal - 300 calories. We recommend using them for particularly tough diets, or for working women, since there is absolutely no need to rack your brains counting calories. Experiment and research to replace natural products this food supplement has shown its complete harmlessness, even in the case of prolonged use. Best taken after exercise or during weight loss. The drug is called "Extreme smoothie".

As for vitamins and minerals, then, as we already wrote, they should be taken regardless of the time of year, especially since with active physical exertion, our body's need for minerals and vitamins increases approximately one and a half to two times.

The best effect is given by preparations in which vitamins, micro- and macroelements are combined and balanced. The most optimal are Oligovit, Komplevit, Glutamevit. It is best to distribute the intake of vitamins and minerals evenly throughout the day. Since water-soluble vitamins, especially the B-complex and C, many minerals are quickly excreted in the urine, we recommend taking them after breakfast, lunch and dinner, which will ensure the stable retention of these substances in the body.

Try to buy drugs of the prolonged form, which provides a gradual release and absorption of the substance within 8-12 hours. Without prolongation, they are rapidly absorbed into the bloodstream, and, regardless of the dose, are excreted in the urine within 2 to 4 hours.