Sports nutrition for overweight and thin: what is the difference

Imagine two friends, one a lifetime full, though not allow himself any frills food, the second - thin, eating for two, but it does not get better. Approaching the beach season, and to address the shortcomings, which rewarded their genetics, friends decided to make friends with the sport. Both want to build muscle, but first it is necessary more and lose fat. Let's see, what should vary their power to set objectives have been achieved.

There are three types of constitution: endomorph, ectomorph and mesomorph.

That first mate, obesity has pronounced signs endomorphs. He has a big body, broad chest. Muscles like there, but hiding under the fat, which is impossible to remove.

Second friend was "lucky" to be born ectomorph. Thin body, flat chest, narrow shoulders. The presence of muscle as well as fat, however. Weight is not growing. No.

The third type - mesomorphs not thin and not thick, with athletic physique. Easy to gain muscle mass and easily shed excess fat. In short, the lucky. Mesomorph alien problem prone to be overweight or thinness of people, but because of their diet will be discussed in a separate article on the sports nutrition to keep in shape. First you need to help those who are most in need.

Why endomorphs not lose weight and not gain weight ectomorphs

The key difference between the full-bodied and thinness people is the metabolic rate, that is, the intensity of assimilation and expenditure derived nutrients.

Endomorphs have a slow metabolism. The resulting energy is used reluctantly, and its surpluses are deposited in fat. Accordingly, we must first rid the body of excess energy, causing spend their own accumulated reserves.

The greatest amount of energy contained in carbohydrates and fats. Reducing carbohydrates in the daily diet to 30%, fat - up to 10-20% and reduce the overall caloric 20-30%, you will force the body to expend their own energy reserves, that is to burn fat. During training it is worth to focus on aerobic exercise, minimize rest time (no more than 45 seconds) and increase the number of reps to 15 and the number of own approaches - to 5.

In ectomorph, on the contrary, a fast metabolism. All he eats is consumed rapidly, resulting in an energy deficit is created. You've heard how the body ectomorph compared with a stove, which burns everything. In fact, exactly what happens, but this "stove" is the limit of possibilities, exceeding which, the body still will be able to postpone something. Accordingly, the ectomorph need more energy, ie carbohydrates, the share of which should account for 50% of the daily diet.

The fat content increase is not necessary, let them be 20% maximum. In general, you need to immediately increase the caloric content of 20-30% and continue to gradually increase, until the balance will show weekly weight gain in the region of 700 grams. To minimize unnecessary exercise energy expenditure are based on the basic exercises with breaks between sets to 2 minutes and the almost total lack of aerobic exercise.

rate of protein

As you can see, and endomorphs ectomorphs completely opposite energy strategy, but getting enough protein and have first and second. With a lack of muscle protein does not just do not grow - begin to reduce the number of existing muscle tissue, and as unpleasant bonus increases recovery times and reduced endurance.

Scientists and athletes still do not come to the ideal value of daily protein standards, which would be fully justified scientifically. This is largely due to the difference in the required amount of protein, which depends on the characteristics of a particular organism, sex, age, and type of physical activity.

For people involved in a particular kind of fitness rate is 1 g / kg of body weight per day. Athletes engaged in sports force, trying to bring the daily norm of protein to 2 g / kg body weight. Generally considered acceptable values ​​of 1.2 to 1.7 g / kg body weight per day, wherein the amount of protein in the daily diet should be increased to 2 g / kg body weight together with increasing exercise intensity.

And endomorphs and ectomorph is necessary to observe the rate of protein, but the first to do so without exceeding the allowable calories, and the second - on the contrary, strict compliance with the minimum caloric.

Sports nutrition for full-bodied

The basis of the daily diet of protein endomorphs. Get enough protein from the traditional food is difficult and often impossible. To rid yourself of the need to constantly prepare and everywhere to carry food containers, athletes use Whey Protein, Specifically for full-bodied best whey isolate with the maximum degree of purification.

Whey protein is optimum for the set of muscle mass. He quickly digested and contains most of the essential amino acids, some of which can be further derived from a separate set of BCAA.

Take whey protein is recommended 3-5 times a day: in the morning, immediately after waking up, one hour before the workout and immediately after and between meals. In the days of rest take whey protein immediately after sleep or between meals.

Whey protein has just one drawback: it is rapidly absorbed, and only 4 hours after taking the body needs food again. It is obvious that put the alarm clock on the night will not want anyone to do but it is not necessary. In situations where there is a risk to miss the meal and before going to bed suitable multi-protein, low carbohydrate - a mixture of different kinds of proteins, which is enough for 6-8 hours.

For long-term supply of the body's protein is perfectly suitable casein - slow protein that is taken before bedtime. He is able to feed muscles for 8 hours.

If desired, to better prepare the organism for the forthcoming load is recommended to make special pre-workout blend 30-45 minutes before a workout. Such a complex contains a minimum of carbohydrates and does not create the preconditions for an increase in fat mass, that is perfectly suitable endomorph.

To enhance the fat burning effect in the diet further comprises thermogenics and softer fat burner L-carnitine.

Sports nutrition for prone to thinness

People who have problems with weight gain, using the same sports nutrition, and that full-bodied, but also includes in it gainer - high-calorie carbohydrate-protein mixture for a sufficient amount of energy.

Gainer taken immediately after exercise, and when more acute shortage of calories or inability to fully replace them morning breakfast reception whey protein.

As a more advanced alternative, after the workout using Gainer special reduction mixtureComprising components for accelerating tissue regeneration and better glycogen replenishment. Restorative mix is ​​equally suitable for both men and women.

Another bonus for prone to thinness - it is an opportunity to plant protein is not only water, but juice. When using fresh juice turns a delicious drink that everything else will contain extra carbohydrates and vitamins.

On occasions when there is no time to eat, it is advisable to take along a couple protein-carbohydrate bars. They are convenient to snack on the go.

If you eat it does not work, then gainer and bars can be used in place of any meals, but without fanaticism, and not too often. Remember that sports nutrition is permissible to replace no more than 50% of the total daily diet.