The dryer is a real institution in the sports environment. This particular diet is intended to lose fat to reveal hard-won muscles during training. However, practicing a dry can not be improvised and can be quite tedious. In this article, discover all our tips for a successful dry as well as our sports regime including a special dry menu.
What is the dryer?
In the sporting environment, the food period which occurs after gaining mass is called dry. Once the muscle has been developed, the aim of the dry is, via food, to reduce the rate of fat mass without causing a reduction in muscle mass. The goal is simply to sculpt the silhouette and reveal the muscle hitherto hidden under the layer of fatty tissue that surrounds it.
In practice, drying the body without causing muscle wasting is a fairly complicated exercise that requires a lot of diligence and a good mastery of basic nutritional rules.
How to dry muscles effectively and lose fat?
To dry without losing fat, it is essential to follow certain basic rules.
Here are the best tips for a successful dryer:
- Apply a slight caloric reduction in the range of 15 to 20% of the total energy intake
- Consume between 1.5 and 2 g of protein per kg of body weight per day
- Maintain a good supply of quality lipids: mainly monounsaturated fatty acids and Omega-3
- Introduce a gradual but sufficient reduction in carbohydrate intake
- Maintain a sufficient level of hydration: approximately 2 liters of water per day
- Maintain a correct supply of micro-nutrients despite the modification of energy intake
- Control weight loss to avoid too rapid weight loss which would cause muscle tissue to melt
On the contrary, it is imperative to reduce or even ban the consumption of certain foods that prevent fat loss and slow down weight loss. This is particularly the case for sugar, refined cereals, cookies, cakes, pastries, ready meals, fast food, or even alcohol. As a general rule, the simpler the food and the more elaborate it is, the more efficient the dryer.
Sports diet: menu for a special dry day
In practice, here is a sports regime with a typical menu for a dry day. Please note, this example is given for information only and does not necessarily have to be followed to the letter. In dry periods, energy needs must be strictly calculated to optimize the results obtained from food.
It is recommended to consult a food professional who will help you adapt this basic framework to your specific needs and your final goal.
|Green tea |
2 high protein oat pancakes
1 C. 1 teaspoon almond puree
|Grilled carrot and chickpea salad |
150 g salmon fillet with lime
200 g sweet potato puree with rapeseed oil
|Lemon water |
1 cottage cheese with honey
30 g oil seed mixture
|Seasonal vegetable soup |
150 g chicken fillet, shallot and yogurt sauce
120 g cooked quinoa
Red fruits and almonds
Special dry recipe: high protein oat pancakes
High protein pancakes allow you to enjoy a healthy and delicious breakfast, even in dry weather. One serving is usually two pancakes.
For 8 pancakes
- 150 g cottage cheese
- 100 g rolled oats
- 4 eggs
- 1/2 banana
- 1 C. grated coconut
Preparation of high protein pancakes (special dry recipe)
- To make this protein pancake recipe, first reduce the banana into a very fine puree using a fork. At this stage, there should be no lumps.
- Then, in the bowl of a blender, mix the Fromage blanc and the rolled oats until a homogeneous mixture is obtained.
- Then, in a large bowl, mix the eggs with the banana puree. Once the mixture is homogeneous, add the Fromage blanc mixed with the rolled oats. Add the grated coconut and mix again until you get a smooth pancake batter.
- Ideally, let the dough rest in the fridge for 1 hour. Finally, heat a drizzle of rapeseed oil in a pan. Once the oil is hot, pour a ladle of pancake batter and cook for about two minutes on each side. Let cool then taste your protein pancakes with the garnish of your choice (almond puree and half banana in the menu above).