Only one month left until summer! If you haven't already, it's time to start your dryer For display prominent and defined muscles on the beach. During this crucial period, it is essential to adapt your nutrition and training in order to achieve its goals. We give you the secrets of a successful drying .
Lose fat while preserving muscle
When starting a cutting period, everyone has different goals, whether it's to show off their best physique on the beach, or to be ultra-dry to perform during a competition . It is these goals that will determine the duration and intensity of the cutting.
What is the difference between a diet and a drying out?
The purpose of a slimming diet is to make you lose weight. Cutting aims to make you lose your fat mass while preserving muscle mass . So, how can you be sure to eliminate fat and not muscle? The principle of cutting is simple: provide your body with fewer calories than it needs so that it draws on its reserves. Sport is also essential during the cutting period because it will transform part of the calories into energy in order to meet the required effort. It also helps to maintain or even develop muscle mass.
Adapt your nutritional intake
Caloric maintenance
Before starting a new dietary phase in bodybuilding (gaining mass, cutting, etc.), it is essential to know your caloric maintenance , that is to say the number of calories our body needs according to different criteria: sex, weight, height, physical activity, etc.
How do I calculate my caloric maintenance?
It is this number of calories that we will adapt according to our objective: increase in the number of calories for mass gain and decrease in the number of calories for drying . But whatever our objective, if adapting the number of calories is the first step, it is also essential to know how to distribute this number of calories on the right nutritional elements .
Proteins
During the drying period, we advise you to keep a fairly high protein intake , which can be equivalent to your intake during the caloric maintenance period: 1.5 to 2.5 g per kilo of body weight , in order to maintain the hard-earned muscle mass.
Lipids
The mistake that is often made by bodybuilders during a cutting period is to eliminate all fats from their diet. It is therefore important to remember that lipids are essential for the proper functioning of the body , for example they have the role of transporting certain proteins, hormones and vitamins. It is therefore strongly advised not to go below 15-20% of caloric intake in lipids , even when cutting.
Carbohydrates
So you will have understood, the caloric adjustment for your drying will mainly be played on the carbohydrate intake. Once your protein and lipid intake is defined, the carbohydrates come to complete to reach the number of calories set . We can never say it enough, make sure to consume "good" carbohydrates and not industrial products such as industrial products, sweets ... We will always prefer whole foods such as cereals, pasta, rice ...
The fibers
Remember to supplement your diet with fiber to restore the acid-base balance of your diet, as proteins are generally very acidic nutrients.
Food supplements: what are their uses?
During periods of drying out, especially when you start to struggle to see results, food supplements can be a valuable help.
Whey
You don't change a winning team! Whether in cutting or in any dietary phase, whey is a must in the diet of bodybuilding practitioners . Proteins play a decisive role in the development and repair of muscle fibers . Since, even in cutting, we cannot ignore regular and adapted training, whey supplements the proteins provided by food to meet the effort required of the body.*
Discover whey made in France
Fat burners
Fat burners can quickly become our best friends during the drying period. They will give us an extra boost to eliminate our fat mass quickly . Their active ingredients boost the metabolism and activate thermogenesis. Many fat burners provide caffeine, an interesting source of energy for training. It may be interesting to combine a drainer with fat burners in order to eliminate toxins that "clog up" the body and can slow down the metabolism.
Discover fat burners made in France
Drying is necessarily synonymous with restrictive eating . The body therefore does not necessarily receive all the vitamins and minerals it needs for optimal functioning. Certain mechanisms can therefore be slowed down and create discomfort during training or slow you down in achieving your goals.
