What sports nutrition give a girl

Sports nutrition - it's useful, but it does not mean that you have to give the girl some nasty-tasting supplements which it will take over power.

Today, sports nutrition market is filled with tasty food, which can be used as a useful snack when you do not have time for a full meal. Let's start with the most delicious items sportpita - protein bars.

How to choose protein bars in gift girl

If your girl's tight schedule, and the gym she goes straight from work, often without being able to eat, you can give her a protein energy bars.

There are several types of energy bars: a high carbohydrates, Cereal, high protein. Need bars are high in protein and low in sugar and fat. These bars can be eaten and before exercise and after it, and they even have a snack during the day, if you can not fully eat.

Protein is needed to build muscle mass, moderate amounts of carbohydrates with energy to exercise, and the absence of fat will not gain extra kilos.

Questbar

It is the most famous and expensive protein bars. They 60 have the bar g 170 kcal, 20 g protein, almost no sugar (less than 1 g), 22 g of carbohydrates. Bars are quite expensive - about 200 rubles apiece.

You can buy a box of candy bars with a favorite flavor girl. A box of 12 bars worth about 2 200-2 500 rubles.

Oh Yeah!

Another type bars are high in protein, with little or no sugar at an affordable price. There 220 kcal, 21 g protein, 22 g carbohydrate, 7 g fat, 1 g sugar and 10 g of the sugar alcohol - a sweetener with fewer calories.

A box of 12 bars cost about 1500 rubles.

Promax Nutrition

These bars are also sold in boxes of 12 pieces, but there are about 1 000 per box.

As to the composition, in which 270 kcal, 20 g protein, 4.5 g fat and 39 g carbohydrate. There are no trans fats, but there are 30 grams of sugar. So if your girl is trying to do not eat sugar, such a gift is unlikely it will please. If it is comfortable with the sugar, then this is an excellent and much cheaper option.

Firms producing protein bars, very much. When buying, pay attention to the composition. The bars should be less sugar, more fiber and protein. full no sugar may adversely affect the taste of the bar, so the judge on his girlfriend. If it normally refers to the sugar, you can take the bars with a lot of.

Bars - a tasty and healthy, but quite expensive, when you consider that in the box there are only 12 pieces. If you want to gift enough for a longer period, and benefit from it was even more boldly take protein.

How to choose a protein for girls

Surely your girl is drinking protein shakes. If not, the time to start. Protein Powder helps to get the right amount of protein for muscle growth, it does not contain carbohydrates and fats - ideal for muscle mass recruitment without fat.

There are several types of protein by splitting speed: slow - fast and casein - whey protein.

Whey protein is recommended to take at burning fat and muscle building, and casein - to suppress the feeling of hunger and feeding the body when there is no opportunity to fully eat. If your girlfriend wants to lose weight without losing muscle, buy her a whey protein. If she often misses meals or do not have time to fully eat, take casein.

Here are a few popular products that have been reviewed "Roskontrolya" and has leading positions in various rankings sportpita.

Optimum Nutrition

One of the best proteins recognize the company's products Optimum Nutrition. The most popular brand of whey protein - 100% Whey Gold Standard.

In it at a portion of 30 g have 120 kcal, 2 g of sugar, 1 g of fat and 24 grams of protein.
Bank whey protein Optimum Nutrition 100% Whey Gold Standard 2.27 kg (5 pounds) is from 3 000 to 4 000, depending on the store, 909 g (2 pounds) - less than 2 000.

In addition to the whey protein Optimum Nutrition sells casein protein 100% Casein, which uses not less popular.

Matrix from Syntrax

This protein is often found in Russian stores sports nutrition. He is considered to be good in terms of price and quality.

One portion of the protein is 30 grams and contains 110 calories, 23 g protein, 1.5 g fat and 2 g of carbohydrates. Bank weighing 5 pounds cost about 3000 rubles.

Gold Whey by Weider

In one portion of the protein Gold Whey (30 g) contained 121 kcal, 2 g protein, 1.8 g fat 2.2 g carbohydrates. package price for 2 kg - about 4000 rubles.

As in the case of bars, protein manufacturers a lot. Focus on price and the amount of protein, fat and sugar.

In addition to protein, your girl may need additional support, especially in the spring body, usually weakened. Therefore, we consider as a good option for a gift vitamin-mineral complexes.

What vitamins give a girl

To find the perfect vitamin complex, it is necessary to take into account several factors: the level of activity, lifestyle, eating habits, what vitamins are missing girl, and which receives sufficient amount.

If you are not a nutritionist or coach you can rely on well-known manufacturers of sports nutrition Optimal Nutrition, Weider, Now, Maxler and buy special vitamins for women.

Now Eve, Opti-Women, ACE + Weider, VitaWomen Maxler and other complexes include vitamins, enzymes, minerals and polyunsaturated fatty acids in a concentration which is suitable woman of any age. The cost of these vitamins varies from 800 to 1500 rubles per pack.

You can buy generic vitamins Thorne Research and Life Extension, but they will cost more expensive - from 3 000 to 4 000 rubles per pack.

Receiving a positive effect of vitamins on the skin, hair and nails, and also increases the amount of energy. So that your girl will be easier to get up in the morning, and work flat out in the gym.

What supplements you should not give the girl

L-carnitine

This bodybuilding supplements is often positioned as a fat burner. But L-carnitine does not burn fat, but only transports fatty acids into the mitochondria of cells, where they are burned, releasing energy.

There are many studies about the benefits of L-carnitine, but the results vary widely. In the course of some researchEffects of oral L-carnitine supplementation on in vivo long-chain fatty acid oxidation in healthy adults. was found for the use of this additive accelerated fatty acid oxidation and weight loss in the long termThe effect of l-carnitine on fat oxidation, protein turnover, and body composition in slightly overweight subjects.. According to the results of other studies, L-carnitine is useless as a supplement for people with overweightL-Carnitine supplementation combined with aerobic training does not promote weight loss in moderately obese women.Ineffective in animal experimentsEffect of L-carnitine on weight loss and body composition of rats fed a hypocaloric diet. .

Even if we disregard the controversial use of this additive, to give women's sports fat burners better not. It can take as a hint, and be offended.

isotonic

Isotonic needed to fuel the body during heavy loads with increased sweating. For ordinary hours of training in the gym, 20 minutes of which is spent on heating, warm-up and stretching or short cardio with moderate intensity, isotonic be useless.

With long-term daily use and the absence of strenuous exercise may cause an increase in weight (not due to muscle mass), which is unlikely to wish to athletic girl.

Girls, please write in the comments, that of sports nutrition you would like to receive as a gift.