Tablet
SportsWiki experts have developed a relief nutrition complex based on critical analysis of sports nutrition, with extensive customer feedback and input from independent articles and current sports literature. The basis of this complex includes the most effective supplements, which cooperate well with one another and possess a strong synergistic effect.
Who does the complex suit?
Relief sports nutrition complex is suitable for people with moderately pronounced fat mass (fat fold is less than 3 cm - measured at the level of the navel, 3 cm to the side) regardless of gender, without cardiovascular system pathology. In many ways, this bundle is similar to the weight loss complex, but there are some differences (composition, intake regimen and diet). As a rule, obese beginners begin their training in bodybuilding with weight loss, and then gradually switch to the work on relief. The efficiency of the complex is confirmed by its wide practical application. In more than 70% of cases the desired results were obtained, which is a very high indicator of efficiency, in 20% of cases a positive result was obtained, with side effects in less than 10% of cases, indicating a high degree of safety of the complex.
1. Pre-training complex
NO-Xplode from BSN combines three important systems: L-arginine (a nitrogen donor) to improve blood supply to the muscles. Creatine increases strength and muscle growth and improves muscle definition. Pre-training complex NO-Xplode from BSN increases the intensity of exercise by helping to burn more fat. It also contains several vitamins and trace minerals. Take: Take 1 fixed amount of NO-Xplode 30-45 minutes before your workout.
Substitutes: Trac Extreme-NO from MHP, Fierce from SAN, Xpand Xtreme Pump from Dymatize.
On rest days you can take creatine monohydrate, this supplement, in addition to stimulating muscle growth, increases the secretion of insulin-like growth factor, which contributes to the formation of relief.
2. Protein
Fast Protein (100% Whey Gold Standard) is necessary for preserving muscle tissue, which starts to break down actively when you follow a low-calorie diet to burn fat. This is one of the key components of the complex, which has a strong evidence base. The expert system will allow you to calculate your daily protein requirement, and from this determine the number of servings of 20-30 grams. Take a fast protein supplement immediately after sleeping to inhibit morning catabolism, 1 hour before workout, and 30 minutes after workout. Take the remaining portions between meals.
The Integrated Protein (Syntha-6 by BSN) or Slow Protein (Casein) is a protein with a long absorption time allowing you to get the amino acids you need through the night. Take 1 serving before bedtime.
2. BCAA
Intra Fuel from SAN is a branched-chain amino acid complex. The composition aims at preserving muscle tissue during exercise stress, and has a pronounced anti-catabolic effect. BCAA have a broad spectrum of effects; not only do they protect muscles, but they also contribute to the breakdown of fat and suppress appetite. In addition, Intra Fuel contains reducing agents, antioxidants, and several vitamins which are essential in relief work. Regimen: Take Intra Fuel during your workout. It should be noted that BCAA supplementation with protein has not been proven to be effective. Read more: Protein and BCAAs.
3. a mild fat burner
L-Carnitine - Power System L-Carnitin is the safest fat burner that also helps to protect your muscles from degradation. Carnitine has a positive effect on the cardiovascular system and has no side effects. Carnitine accelerates the transport of fat molecules to the mitochondrial matrix, the site of their destruction. Take one serving 30 minutes before you start your workout and one serving in the morning after sleeping. On days of rest take 1 serving in the morning and at lunchtime. Take Carnitine on an empty stomach.
Use thermogenics if you want to achieve the maximum fat-burning effect.
4. Vitamin-mineral complex
Opti-men for men and Opti-women for women: all metabolic reactions, muscle growth and the breakdown of fat occur with the help of vitamins and minerals, therefore good results are unthinkable without a high-quality vitamin-mineral complex. Provided that the diet for relief work limits the intake of vitamins and minerals with food, this complex of vitamins becomes very important. These supplements are optimized for sports, creating the ideal conditions for gaining mass and burning fat. Regimen: Take 1 capsule 2-3 times daily after meals.
Replacement: Animal Pak from Universal Nutrition, Activite Sport from MHP.
5. Optional Components (optional)
Cortisol blockers - one of the best Lean FX from Anabolic Xtreme suppresses the secretion of the catabolic hormone cortisol, a hormone that promotes fat deposition and causes muscle breakdown. Its effect is particularly pronounced during terrain training and weight loss. How to Use: Take 1 capsule 3 times daily.
Omega-3 - Lipidex by SAN - essential polyunsaturated fatty acids play an important role in fat metabolism. Omega-3 contributes to weight loss, protects the cardiovascular system, reduces harmful cholesterol and has many other positive effects. Have no side effects. Regimen: 3 capsules twice a day.
Anabolic complexes - the optimal choice of Myotest from SAN. This supplement increases testosterone levels and allows you to maintain maximum muscle. Take 3 capsules twice a day with or immediately after a meal.
6. Diet and Training
Diet for lean and relief work is a must-attend
Training for relief work is highly desirable.
