The dry is a real institution in the sports world. This particular diet is intended to lose fat to reveal hard-earned 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 diet including a special dry menu.

What is a dryer?

In the sports environment, the food period that occurs after the mass gain is called dry. Once the muscle is developed, the dry aims, via the diet, to reduce the rate of fat mass without leading to a reduction in muscle mass. The goal is simply to sculpt the silhouette and reveal the muscle hitherto hidden under the layer of adipose tissue that surrounds it.

In practice, drying the body without causing muscle wasting is a rather complicated exercise that requires a lot of diligence and a good mastery of the basic nutritional rules.

How to dry muscles effectively and lose fat?

To dry without losing fat, it is essential to adhere to some basic rules.

Here are the best tips for a successful dry:

Apply a slight calorie reduction of the order 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 intake of quality fats: monounsaturated fatty acids and Omega-3 mainly
Introduce a gradual but sufficient reduction in carbohydrate intake
Maintain an adequate level of hydration: about 2 liters of water per day
Maintain a correct micronutrient intake despite changing energy intake
Control weight loss to avoid too rapid weight loss that would lead to muscle tissue wasting

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, biscuits, cakes, pastries, prepared dishes, fast food or alcohol. As a rule, the simpler the feed and the more elaborate from raw products, the more effective the dry will be.

Sports diet: menu for a special dry day

In practice, here is a sports diet with a typical menu for a dry day. Be careful, this example is given as an indication 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 through the diet.

It is recommended to consult a food professional who will help you adapt this basic framework to your specific needs and your final goal.

Breakfast: Green tea 2 high-protein oatmeal pancakes

1 tsp almond puree 1/2 banana.

Dînner : Grilled carrot and chickpea salad

150g salmon fillet with lime

200 g sweet potato puree with rapeseed oil

Plain yogurt

Collation: Lemon water

1 cottage cheese with honey

30 g of oilseed mixture

Lunch: Seasonal vegetable soup

150 g chicken fillet, shallot and yogurt sauce

120 g cooked quinoa

Red fruits and almonds

Special dry recipe: high-protein oatmeal pancakes

High-protein pancakes allow you to enjoy a healthy and delicious breakfast, even during dry periods. One serving usually corresponds to two pancakes.

For 8 pancakes

150 g cottage cheese
100 g oatmeal
4 eggs
1/2 banana
1 tbsp grated coconut

Preparation of high-protein pancakes (special dry recipe)

To make this recipe for protein pancakes, start by reducing the banana into a very fine puree using a fork. At this stage, lumps should not remain.

Then, in the bowl of a blender, mix together the cottage cheese and oatmeal until a homogeneous mixture is obtained.

Then, in a large bowl, mix the eggs with the mashed banana. Once the mixture is homogeneous, add the cottage cheese mixed with the oatmeal. Add the grated coconut and mix again until you get a smooth pancake batter.

Ideally, let the dough sit in a cool place for 1 hour. Finally, heat a drizzle of rapeseed oil in a frying pan. Once the oil is hot, pour a ladle of pancake batter and cook for about two minutes on each side. Let cool and then enjoy your protein pancakes with the filling of your choice (almond puree and half banana in the menu above).