totalNRG - Issue No. 4

ISSUE NO. 4

TOTAL NRG The magazine from bio-synergy

SPECIA OFFER L S

RUGBY FOCUS John Huxley (RFL) talks about rugby league and the challenging test matches ahead

CONCENTRATE ON CARDIO Complement your strength training with our cardiovascular workout FITNESS ADVICE AND SPORTS NUTRITION FROM THE UK’S NO. 1

Discou n New P ts and roduct s

PLUS >

SUPPLEMENTS

learn more about our new products

>

NUTRITION

concrete advice for stamina sports

>

GYM LINGO

know what they’re talking about

Contents

Members . . .

Welcome to the long awaited 4th edition of the bio-synergy magazine so many of you have requested.

survival of the fittest

The past few months have been rather hectic for bio-synergy. 2000 saw the launch of our range of alternative health supplements, a high-strength calcium citrate product and our meal replacement bars.

In 2001, we plan to launch many more new products including ‘ONE’ multi-vitamin, developed on behalf of Sally Gunnell.

Don’t forget you can keep up to date on all our latest news at www.bio-synergy.co.uk.

4 Rugby Focus John Huxley (RFL) talks about Rugby League and the fight for the Silk Cut Challenge Cup. 5 Nutrition For Stamina Sports A look into the nutritional demands of stamina sports.

6 Concentrate on Cardio Stuart Power, from the bio-synergy fitness team, reminds us of the importance of cardiovascular training.

8 Products of the Month The focus this month is on Strength - Creatine Plus™ and Essential Sports Fuel™ 8 Order Form Don’t forget to recommend a friend and receive a massive 50% off your order (see back for terms)

Richard Andrews Editor

Want to write to us? We’re always interested to hear what you think of our supplements and magazine. Drop us a line!

NEW!

bio-synergy Ltd. 55 Paddington Street, London W1M 3RQ E-mail: dan@bio-synergy.demon.co.uk Tel (sales): 020 7935 5291

‘ONE’ MULTI-VITAMIN

Product Update . . .

Keep your core flexible and in good shape with the new Exerflex. Club quality at an affordable price.

Exerflex with video and pump £39.99

health supplements & sports nutrition

www.bio-synergy.co.uk

bio-synergy are leading suppliers of nutritional supplements. With over 30 years of experience in the pharmaceutical industry, bio-synergy have developed a range of supplements designed to help you get ahead of the race. Available at over 300 leading sports retailers and fitness clubs nationwide, including John Lewis and Fitness First. For details of your nearest stockist and for further information call 020 7935 5291 or visit our website.

Try our 85% fat free sports nutrition bar.

Synergy meal replacement bar only £2.00

Boost your resistance against stress, illness, anxiety and fatigue with the help of bio-synergy’s alternative health supplements. St. John’s Wort, Gingko Biloba, Korean Ginseng, & Echinacea from £10.99

bio-synergy launches the new multi-vitamin, ONE, which has been developed together with Sally Gunnell, Olympic, World, European & Commonwealth champion.

Sally Gunnell’s new book ‘Be Your Best’ uncovers the secrets of Sally’s success and demonstrates how to build a happy and healthy future. ONE is an all-encompassing multi-vitamin, essential for anyone wanting to make a long-lasting change to their lifestyle.

The book and ONE multi-vitamins can be purchased at health stores nationwide or online at www.beyourbest.co.uk

<< bio-synergy’s new advertising campaign. In magazines at newsagents near you!

TOTALNRG 3

SPORTS NEWS

NUTRITION ADVICE

nutrition for stamina sports

rugbyfocus ou are what you eat. It’s a cliché, but it’s also very true. A balanced diet is essential to success in any sport or fitness training. At the highest level, where competitors are on equal grounds in terms of skill, nutritional intervention can make the difference between success and failure. The nutritional needs of all competitive athletes include energy, carbohydrates, protein, vitamins, minerals and fluids.

Y

ST. HELEN’S RLFC CELEBRATING THEIR WORLD CLUB CHALLENGE WIN, JANUARY 2001

rofessional Rugby League has had its appetite whetted for a return to its traditional showdowns with the old enemy, World Champions Australia. Australia confirmed their status by winning last year's Lincoln Financial Group World Cup - and are set to tour the UK in October and November for the first time since 1994.

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esides playing three Tests against Great Britain they will also be undertaking fixtures against four top Tetley's Super League club sides.

The first Test will be played at the McAlpine Stadium in Huddersfield on Saturday November 3rd; the second at the Reebok Stadium in Bolton on Saturday November 17th and the third is being staged at the JJB Stadium in Wigan on Saturday November 24th.

Add to that the Wales v England encounter at Wrexham on July 31st,

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as well as the Scottish and Welsh trips to play France and Great Britain's Cross Channel trip in October, Rugby league fans will have a great deal to anticipate in the next few months. Domestically, the Super League play off and Grand Final at Old Trafford in Manchester will follow the Northern Ford Premiership play-off series and Grand Final at Rochdale on July 28th. The climax to both club competition seasons are wellestablished favourites with the fans.

A recovery period should be seen as an essential part of your training programme. If you eat or drink some carbohydrates within the first hour, your muscles will replace the lost energy (glycogen) stores at a faster rate than

JOHN HUXLEY, RFL

“We started using bio-synergy’s supplements in January, and have since become World Champions and Challenge Cup Champions!”

MIKE

MCGURN,

ST. HELEN’S RLFC COACH

BIO-SYNERGY ARE THE PROUD SPONSORS OF THOUSANDS OF LEADING PROFESSIONAL ATHLETES AND TEAMS BASKETBALL LEAGUE • BENETTON F1 • BIRMINGHAM CITY • BRACKNELL BEES • CALEDONIAN REDS • CARDIFF DEVILS EDINBURGH REIVERS • ENGLISH CRICKET • ENGLISH RUGBY UNION • HARLEQUINS • HULL FC • IRISH RUGBY LEAGUE • IRISH RUGBY UNION • LEEDS RHINOS • LEEDS UNITED • LEICESTER CITY • LEICESTER TIGERS • LONDON BRONCOS • LONDON IRISH • LONDON KNIGHTS • MANCHESTER STORM • NEWCASTLE FALCONS • NORTHAMPTON SAINTS • NOTTINGHAM PANTHERS • SARACENS FC • SCOTTISH RUGBY LEAGUE • SCOTTISH RUGBY UNION • ST HELEN’S (PICTURED) • SURREY COUNTY CRICKET CLUB • WAKEFIELD TRINITY WILDCATS • WASPS • WELSH RUGBY LEAGUE

4 TOTALNRG

Carbohydrates Energy requirements are met by the oxidation of fat and carbohydrates respectively. When exercise intensity is increased above 75%, the fat store is bypassed and carbohydrates become the major fuel. Thus a high-carbohydrate diet is a must for those who want to enhance their performance. The glycogen index has been developed as a breakdown of foods containing carbohydrates, and specifies the rate at which the food is made available for absorption. To ensure glycogen resynthesis, 55-65% of one’s total daily energy should be in the form of high to moderate glycaemic index foods. See table - right.

any other time. You need to consume about 1 gram of carbohydrate for every kg of your body weight.

Fluids Throughout competition, take a carbohydrate drink such as Pure NRG™ to provide fluid and additional energy supply. Sports drinks, as well as providing carbohydrates, contain electrolytes and are more effective than water in improving performance and replacing water lost during exercise. You should drink periodically over the two hours after exercise, even if you are not thirsty. Weight changes before and after exercise are a good guide. A loss of 1kg is equal to 1 litre of sweat that should be replaced.

Protein Good sources of protein are meat, milk, poultry, fish, dairy foods, nuts, eggs and legumes. The recommended protein intake for football players is about 1.4-1.7 grams per kilo of body weight per day. Protein can be obtained through supplements such as Whey Better™. Vegetarians may need slightly higher intakes.

Vitamins & Minerals Good sources of vitamins and minerals are fruit, vegetables, nuts, fish, meat, eggs and dairy products.

A deficiency of one or several micronutrients can impair exercise capacity. Top up on vitamins by taking a good supplement capsule such as bio-synergy’s Multi-Vitamins.

“A recovery period should be an essential part of training” GLYCAEMIC INDEX FOODS TABLE FOOD

LOW GI

MEDIUM GI

HIGH GI

Cereals

Porridge

Shredded Wheat

Cornflakes

Pasta & Rice

All Bran

Nutrigrain

Weetabix

Confectionery

Chocolate Snickers Orange Peaches Baked Beans Carrots

Mars Bar Muffins Banana Kiwi Fruit Sweet Potato Sweetcorn

Jelly Beans Lifesavers Watermelon

Fruit Vegetables

Baked Potato Swede

Pure NRG™ By combining dextrose and maltodextrin, Pure NRG™ helps to provide instant energy and endurance, making it ideal for athletes of any discipline. Pure NRG™ is a functional isotonic sports drink which replenishes lost fluids, essential to any training to avoid dehydration, impaired accuracy, loss of skill or performance and dizziness which may occur.

1kg tub provides approximately 30 servings or 16.5 litres of sunburst orange flavoured drink. Also available in a 10kg tub and in lemon and lime flavour.

Directions: Add 3 scoops to 500ml of water and shake.

What it does • provides energy and endurance • replenishes lost fluids and nutrients • provides carbohydrate loading What this means to you • speeds up recovery • provides a source of energy • helps improve stamina and endurance

1kg tub (30 servings) £12.99

TOTALNRG 5

TRAINING ADVICE

gym lingo . . . what it all means

aerobic exercise A repetitive exercise that causes your muscles to need more oxygen. Strengthens heart and lungs as they work to provide this.

anaerobic exercise An exercise which requires short bursts of power, such as weights.

atrophy Loss of size and function of muscle tissue.

concentrate on cardio hat is the most important muscle in your body? We all train to achieve a toned, well-defined and attractive physique, but often neglect the heart. Your heart is a muscle, and it needs exercise in much the same way, but it’s a muscle that’s often overlooked.

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lso known as “CV” and “aerobic exercise”, cardiovascular training is the most important part of any fitness regime. When your cardiovascular system is in shape, your entire body benefits from more efficient delivery of vital oxygen and nutrients. In short, this means more energy and stamina, faster fat-burning metabolism, and protection against heart disease.

A

hypertrophy An increase in muscle fibre size.

isokinetic exercise A type of isotonic exercise in which resistance varies through the motion of the lift to match the muscle’s strength.

isometric exercise Exercises where muscles contract, but joints don’t move and muscle fibres keep a constant length. (for example, pressing your palm against a wall)

The aim of cardiovascular training is to increase the heart rate (the number of times the heart beats per minute) until it is in excess of its resting rate. This is known as overload and is essential if the heart is to get stronger. Your heart rate

can be calculated by finding your pulse in your neck, recording how many beats there are in 15 seconds and multiplying the result by 4. The resting heart rate is calculated by taking your pulse first thing in the morning and the daily heart rate should be calculated during normal daily activities.

So what is the best gym equipment for a cardiovascular workout? And how long should you exercise to get that healthy heart? There is no set answer to either of these questions. You should use the equipment you are most comfortable with, and that which will help you achieve your individual fitness goals. If you are unsure, ask a member of staff at your gym - they should be able to work out a training programme to suit you. As a general guide, the recommended amount of CV exercise for a healthy heart is 20 minutes 3 times a week, although this varies from person to person.

EQUIPMENT USED

BODY DEVELOPMENT

BENEFICIAL PRODUCTS

Treadmill, cycle, cross-trainer etc.

Cardiovascular/Stamina

Essential Sports Fuel™ Pure NRG™

Weights (machine or free)

Muscular strength

Creatine Plus™ Whey Better™ Beta Performance™

None

Recovery

Y-Arginine™ Gaba™

Most CV equipment is fitted with a heart rate monitor which will help you track your progress. The most important factor is that you remain within your own “cardiovascular training zone”. Training zones are determined by percentages of your maximum heart rate. For cardio training you should be exercising so that your heart rate is between 60% and 85% of its maximum. To calculate your maximum heart rate (MHR), take your age away from 220. For example, a person aged 20 has a maximum heart rate of 200 beats per minute.

To calculate your own Cardiovascular Training Zone, calculate 60% and 85% of your maximum heart rate. For our 20 year old, 60% of 200 is 120, and 85% of 200 is 170. So a 20 year old should exercise so that their heart rate remains at between 120 and 170 beats per minute. For best results you should try and maintain a heart rate closer to the 85% target, but again training is very personal and everybody has different abilities and training goals.

So remember: > 20 minutes, 3 times per week minimum > All training goals are individual > Stay within your own cardiovascular training zone > Enjoy yourself!

Gym Equipment Lowdown Treadmill Less stress on the joints and bones than road-running, but be sure to stretch hamstrings, quadriceps and calf muscles before running.

Cross Trainer Similar to a cross country ski motion.

Good CV training with little stress on the joints.

Stepper Simulates a motion similar to walking up stairs. Good CV training with little stress on the joints.

Bike (stationary) Cycling is a non-weight baring activity, so has very little stress on the joints. Join a Spinning class (stationary cycling with gears) for added excitement and motivation.

Rower Simulates rowing motion. Ensure you make the majority of the movement using your legs to minimise strain on the lower back. Ask a fitness instructor if you are unsure.

Versa Climber Simulates a climbing action using the hands and feet. Good CV training with little stress on the joints.

STUART POWER, BIO-SYNERGY FITNESS TEAM

isotonic exercise Traditional dumbell and barbell exercises. Any exercise which requires a change in muscle fibre length and constant resistance.

myositis Muscle soreness as a result of inflammation of the muscles, such as the pain that occurs a day or two after weight lifting.

friendly discount

Membership Programme Send us your details to join the bio-synergy club.

Membership entitles you to . . .

Free tickets to BBL (Basketball League), Ice Hockey and Super League Rugby games • Permanent discount on all bio-synergy products when bought directly from us • Special offers every month Call 020 7935 5291 to find out more •

DON’T FORGET . . . DOUBLE DISCOUNT THURSDAY On the last Thursday of every month, members get double their usual discount allowance on any purchase.

recommend a friend and receive . . .

50

%

off

your next order*

RECOMMENDED BY

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NAME

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ADDRESS

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POSTCODE

TELEPHONE

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EMAIL

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GYM/SPORTS CLUB

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*If you’re a member and are pleased with our service, tell your friends and receive a 50% discount on your next order when they spend over £25.

Alternatively send us their names and addresses and we’ll send them a welcome pack. Offer not valid for use with any other promotion. friendly discount

TOTALNRG 7

PRODUCTS OF THE MONTH

STRENGTH

Creatine Plus™ & Essential Sports Fuel™ his month’s emphasis is on Strength. Research has shown that increasing lean muscle mass is the most effective way to burn fat and boost your metabolism. This can be achieved through resistance and weight training. With the help of our strength supplements you will be able to increase the intensity of your workout, and exercise for longer periods of time. Both Creatine Plus™ and Essential Sports Fuel™ are designed to help you overcome the plateau in your training and raise it to the next level.

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CREATINE HAS BEEN THE SUBJECT OF A VAST NUMBER OF STUDIES. BIO-SYNERGY’S CREATINE PLUS™ HAS BEEN THOROUGHLY RESEARCHED AND TESTED AND IS A SAFE AND PROVEN ERGOGENIC AID. ALL BIO-SYNERGY PRODUCTS MEET IOC REQUIREMENTS

Creatine Plus™ The first creatine product to give you the accuracy and convenience of a capsule. It is the only Creatine supplement in a two phase pack which provides the 5 day loading dose of 20g per day and a two month maintenance dose combined with the fat eliminator chitosan. Creatine is a safe and proven ergogenic aid which has been the subject of a vast number of clinical studies.

Essential Sports Fuel™ A complete sports drink for energy and recovery providing whey protein isolate, HMB, l-glutamine and carbohydrates. Essential Sports Fuel™ can also be used as a meal replacement.

PRODUCTS OF THE MONTH

+

Special Offer

did you know? ➺ Manufacturers often use the term isotonic when describing their sports drinks. ➺ The osmolality or tonicity of a fluid is a measure of the number of ‘particles’ (dissolved solids) it contains. ➺ The particles that make up the tonicity of a drink are ingredients such as carbohydrate, sodium, sweetners or preservatives ➺ Blood plasma has a tonicity of around 280-300m Osm/kg.

Because of this, any drink with an osmolality of 270-330m Osm/kg is said to be in balance with the body’s fluid and is categorised as isotonic.

Essential Sports Fuel

Buy both products of the month direct and receive a FREE two month supply of Multi-vitamins, Cod Liver Oil and ACE Feeling™

RRP £15.99 Pure NRG

Call 020 7935 5291 or visit www.bio-synergy.co.uk to order

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