The drying phase is usually passed after an intensive build-up of muscle mass. Growth rarely occurs solely at the expense of muscle, because you have to significantly increase the caloric content of the diet. Moreover, nutrients must be supplied to the body in the correct ratio:
the proportion of proteins up to 30% of the total food;
various carbohydrates account for about 50-60%;
10-15% is sufficient.
Such nutrition is called healthy and complete, but it is not suitable for the drying stage. The diet should solve other problems: provide enough energy, maintain muscle mass, but contribute to the breakdown of excess subcutaneous fat. It is quite difficult to achieve quick and significant results only by correcting the diet. Of course, sports nutrition for drying the body facilitates the process, although you should still start with a diet.
Nutrition rules in the drying process
Many athletes approach the problem radically and go on a strict carbohydrate-free diet. The option is effective, but not very healthy, because the lack of complex carbohydrates can affect digestion and slow down metabolism.
A safe way to significantly reduce your calorie intake is to eliminate high-glycemic foods. This category will primarily include “bad” carbohydrates, that is, pastries and sweets, as well as white bread, rice, potatoes, beets, pasta, grapes, bananas and dates. But it is not worth excluding green vegetables and fruits rich in fiber and vitamins from everyday nutrition. Their calorie content is low, and the benefits for the body are huge. In addition, the normal functioning of digestion is a prerequisite for losing weight.

Protein shake for drying the body
If, when gaining muscle mass, it is possible to ensure a sufficient intake of protein with the help of ordinary food, then during drying this is unrealistic. All animal proteins contain fats, which means that the calorie content of such a diet will be unacceptably high.
However, to maintain muscle mass, the body must receive at least 2 g of protein per 1 kg of body weight. This problem is solved by sports nutrition for drying the body, which makes up for the deficit and does not provide extra calories.
Thus, during the drying period, a protein shake:
provides the norm of amino acids;
improves metabolism;
muffles the feeling of hunger;
supports immunity.
However, it remains open the question is which protein is more suitable for this purpose and when is it better to take it.
Whey protein is highly digestible and reaches the muscles quickly. Therefore, the optimal time for such a cocktail is 30 minutes before a workout and 30 minutes after it ends. But it is the speed of assimilation that prevents the use of whey protein as a complete replacement for one or two meals, because after an hour the feeling of hunger will return.
Casein is also classified as a milk protein, but it is absorbed much more slowly. On average, the process of assimilation of casein takes 6-8 hours, which makes such a sports nutrition for drying the body the best dinner option. Casein protein will provide a feeling of satiety for a long time and will serve as a source of amino acids for muscles all night long.
Soy protein usually falls by the wayside in the list of sports supplements due to its low muscle building value. Although recent studies in this area have shown that soy isolate is well absorbed, as it is free from lectins and proteases that prevent protein breakdown. In addition, soy has enough essential amino acids to support muscle mass, and the absorption rate is low enough to satisfy hunger for a long time.
Among the benefits of soy sports nutrition for drying the body is the high content of trace elements, in particular potassium, zinc, phosphorus and iron. In the diet of women, this product is indispensable, because it prevents the development of osteoporosis, normalizes hormonal levels and has anti-cancer properties.
Given the characteristics of each type of protein, it is best to combine them throughout the day. So, whey protein will close the protein window after waking up and is suitable before and after training. Casein will become a complete dinner, and soy protein will replace one meal throughout the day.
Sports nutrition that promotes fat burning
Sports nutrition for drying the body
At the stage of drying the body, do not forget that the main goal is to make the body burn excess fat more intensively, bypassing muscle protein. Protein shakes alone are not enough for this.
Fat metabolism can be influenced by the following types of sports nutrition for drying the body:
Fat burners with a thermogenic effect are considered the leader in this group of sports supplements. In their composition there are natural stimulants (green tea and guarana extract, caffeine and taurine). The reduction of subcutaneous fat is achieved by accelerating metabolic processes, increasing strength and endurance, which makes training more productive and energy-intensive. The supplement is taken twice a day: before meals in the morning and 30 minutes before training.
BCAA has a dual effect. On the one hand, as a sports nutrition for drying the body, it provides essential amino acids, on the other hand, it regulates the level of leptin, a hormone that controls the formation of body fat. During the cutting phase, BCAAs can be taken in the morning, as well as before and after training, instead of a protein shake.
L-carnitine solves several problems at the same time. First, reducing calorie intake slows down metabolism, and L-carnitine has the opposite effect. Thus, during drying, the metabolism remains the same. The second plus is the acceleration of the process of fat oxidation in cells, which indirectly helps the body make up for the lack of energy due to body fat.
Obviously, it will not be possible to do without sports nutrition while drying the body in professional sports. Therefore, it is important to choose the right supplements and include them in your daily diet without increasing the total calorie content.