Vitaminshop Magazin 03/2014 UK

UK/NR 03/2014

EXTREME CARBO LOADING NITRIC OXIDE OXIDE IN THE SERVICE

OF MUSCLES

KAROL OLENDER THE NEW MASS SEASON

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Y H T L HEA E F A S d an

OVER THE LAST FEW YEARS WE CAN SEE INTENSIVE PROMOTION OF PHARMACEUTICAL PRODUCTS, WHILE DIETARY SUPPLEMENTS ARE STILL CONSIDERED EXTREMELY DANGEROUS OR INEFFECTIVE. NOT EVERYONE KNOWS THAT THE SUBSTANCES THEY CONTAIN ARE NOT JUST ANY OLD CHEMICALS, BUT ACTUALLY ONLY COMPONENTS ISOLATED FROM FOOD OR BIOTRANSFORMED FROM NATURAL RAW FOODSTUFF. STILL, A FEW OF THESE PRODUCTS CAN BE CLASSIFIED AS POTENTIALLY DANGEROUS, SO IT IS IMPORTANT TO KNOW HOW TO CHOOSE AND APPLY THEM TO SAFELY BRING THE EXPECTED RESULTS. YOUNG ATHLETES ARE THE MAIN TARGET GROUP EXPOSED TO PSEUDO-POLITICAL ATTACKS AND THEY ARE OFTEN FORCED TO HIDE EVEN SUCH SIMPLE PRODUCTS AS WHEY PROTEIN OR CREATINE, IN FEAR OF DISAPPROVAL. IN PRACTICE, THE MAINSTREAM MEDIA ALSO PUSHES THE LIMITS OF ACCEPTABILITY IN THEIR SEARCH FOR CHEAP HEADLINES. DESPITE ALL OF THIS, WISELY USED DIETARY SUPPLEMENTS AND SPECIAL PURPOSE FOOD PRODUCTS ARE USEFUL AND COMPLETELY SAFE. www.vitamin-shop.co.uk

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would like to convince all my readers that I am not a staunch advocate of dietary supplements and in this article I would like to provide a common-sense approach to this issue. Let me start from the definition of dietary supplements which is used in all kinds of scientific work. In accordance with the Law on Food Safety and Nutrition of 25 August 2006.

“Food supplement means foodstuffs the purpose of which is to supplement the normal diet and which are concentrated sources of vitamins, minerals or other substances with a nutritional or physiological effect, alone or in combination, marketed in a form allowing dosage, designed to be taken in measured small unit quantities, excluding products having the properties of a medicinal product within the meaning of the word pharmaceutical” What is the conclusion from the above definition, respected by the Chief Sanitary Inspectorate controlling the dietary supplements market? That vitamin C, B12, whey protein,

leading to a desired product. An example of a simple biotransformation may be the transformation of ethanol into acetic acid. Anyone who did not put a cork properly on the bottle of wine and wanted to drink it a few days later has done this. However, in the manufacture of dietary supplements, for example of amino acids, this is not a random but a strictly controlled process which is carried out using specially selected and special strains of micro-organisms, and enzymatic systems.

A product’s isolation can be illustrated using sunflower oil, for example. Sunflower oil contains a certain amount of conjugated linoleic acid (CLA). But sunflower oil is a food product rich in energy density (100 mL is equivalent to approximately 900 calories – more than 98% fat). Therefore, to provide a few milligrams of CLA for your body you would need to drink 100 ml of oil, and this is not consistent with an adequate caloric balance and will lead to gastrointestinal discomfort, because nobody can safely digest that amount of vegetable fat in one go. That Conjugated Linoleic Acid has a positive effect on an athlete’s body, be-

characterised the same way – instead of eating huge amounts of food in order to provide an effective physiological benefit, a few capsules of a concentrated agent can be swallowed, and this allows us to regenerate faster and make progress in sport.

FOOD IS FUEL FOR THE BODY. Do we always get enough of what we need?

Remember that there is a huge difference between physically active and inactive people.

During exercise, human body undergoes high physical and mental stress. Long and exhausting workouts disturb the body’s natural balance (homeostasis), leading to deterioration of performance and numerous health disorders.

Improving workout efficiency requires both athletes and amateurs to use specific wellness methods, whose purpose is to supplement energy substrates and other macro-and microelements lost as a result of increased physical exercise. Therefore, achieving better results in sport training is possible through strictly-defined nutritional supplementation

IF YOU ARE NOT ABLE TO MAINTAIN A BALANCED AND DIVERSIFIED DIET (MORE THAN 90% OF THE POPULATION CAN’T), YOU SHOULD REACH FOR SIMPLE DIETARY SUPPLEMENTS

TO COMPENSATE FOR SHORTAGES, ESPECIALLY IN TIMES OF PHYSICAL ACTIVITY creatine, beta-alanine, caffeine, and hundreds of other substances may be labelled as dietary supplements, as these are condensed forms of everything that can be found in nature. They are simply isolated or biotransformed to obtain a concentrate. The latter process is simply a strictly-controlled reaction catalysed by natural enzymes or microorganisms transferring a specific substrate into another component or components. Biotransformations carried out by micro-organisms can be compared to ‘biocatalysts’ that perform transformations

cause it provides a protective barrier against free radicals, supports the fat-burning process and inhibits its absorption, as well as increases testosterone levels by reducing its transformation to estradiol. However, thanks to the multistage refining and extraction of sunflower oil in specialised industrial laboratories, pure CLA can be isolated and we can enjoy all of its benefits in supplement form.

principles, which are the basis of the body’s proper regeneration. The smallest ailments interfering with training plans force a reduction in intensity of exercises, or partial or total restrictions on all physical activities. Therefore, one of the most important principles in sport training is to follow an appropriate nutritional regime. But is that it? Where, then, is the place for dietary supplements?

All other dietary supplements or foodstuffs for The primary task of a regularly exercising perparticular nutritional use for athletes can be son is a properly balanced diet, and optimal

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A few observations on supplementation in sport Every athlete who trains a dozen or dozens of hours a week will benefit from supplementation based on the simplest ingredients, such as vitamins and minerals, antioxidants, carbohydrates, proteins and fatty acids. This will allow for fast recovery after intense exercise, such as reducing inflammations resulting from microdamage constituting the basis for the body’s adaptation and acceleration of glycogen resynthesis, to be able to practice equally intensively at the next training session, and to optimise the body to work at a higher level.

Always try to compose the most perfect diet possible, paying attention to its functionality; that is, considering the nutrients in terms of their nutritional value and their application time. Each has its physiological purpose. If, for example, you cannot eat 140 g carbohydrates during breakfast before your half marathon, compensate as much as possible from grains in your meal, and the rest cover using silica gel, for example, CARBO FULL GEL.

protection of body energy which is often impossible to accomplish as part of an ordinary diet, especially if prepared at home by parents or a partner. I assume that only a small portion of athletes seek the advice of professional sports and catering nutritionists offering five meals – most importantly, balanced meals – covering the need for proteins, fats, carbohydrates, antioxidants, nutraceuticals as well as minerals and vitamins. I think that I have managed to answer the question asked at the end of the previous paragraph – the validity issue regarding supplementation depends on our ability to provide our body’s daily need for a given nutrient. Every manufacturer honestly informs you on their packaging that “dietary supplements cannot be used a substitute for a balanced diet”. This is only an addition, for when we are not able to provide these components with food. And

In a properly planned diet the food-to-supplements ratio should be 80 to 20, for example in terms of calories.

In the case of a 4000 kcal diet, not more than 800 kcal should be completed using supplementation. On training days this ratio may increase slightly in favour of supplements because of the increased training load and less time available for meals consisting of ordinary foods.

Supplementation using simple ingredients, such as carbohydrate concentrates, amino acids, antioxidants, omega-3 fatty acids and vitamins and minerals can be started early, from the age of 12 or 13. And preand post-workout supplements, thermogenic fat burners and other multi-ingredient preparations I would recommend to start only from the age of 18.

as I wrote before, without professional catering, for most people it is simply impossible to achieve. It can therefore be concluded that for those who follow a properly adjusted diet, supplementation is not necessary, but it is absolutely indispensable when – despite our best efforts – we are not able to appropriately select food products and balance them to fulfil our specific requirements. However, we should keep in mind that usually only very well-off people are able to fully fulfil their nutritional needs from food products alone.

And they can spend about 600 euro a month, using the services of a professional nutritionist or a company offering dietary catering. On social networking sites, you can often see firms offering meals for the entire day. Unfortunately, as previously mentioned, despite our best efforts and dietary discipline, we are not able to keep a balanced diet. Why? The

Start from the smallest possible dose, as suggested by the manufacturer. In time, we can verify whether more will mean a better result. Also, at the beginning you should choose simple products.

For example, start taking creatine with a low dose of monohydrate, and not from a shock pre-workout portion for bodybuilders with 10 years’ experience.

pictures of these meals posted by the users can be summarised as: porridge in the morning, followed by a combination of brown rice, grilled chicken and broccoli 3 times a day, with salmon and courgettes at the end of the day. Ordinary people living on the run, working 10–12 hours a day don’t have time to be in the kitchen making diverse dishes all the time. Typically, the above-mentioned daily menu is prepared in larger batches, which are meant to last for the next three days. The menu is diversified a bit so the taste buds don’t get bored eating the same food 365 days a year. As you can guess, including supplements such as amino acids, vitamins and minerals, antioxidants, plant extracts and omega-3 fatty acids in this simplified menu is a very good idea. Most importantly, they do not threaten health. On the contrary, they help the body stay fit and healthy.

DIETARY SUPPLEMENTS

ARE NOT OBTAINED

BY CHEMICAL SYNTHESIS www.vitamin-shop.co.uk

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MOST DIETARY SUPPLEMENTS

ARE ABSOLUTELY SAFE

AND HAVE NO CONTRAINDICATIONS OR RISKS ARISING FROM THEIR USE. CHECK THE MANUFACTURER’S WEBSITE, LOOK FOR CERTIFICATES CONFIRMING THE QUALITY OF THEIR PRODUCTS AND PROCESSES, SUCH AS ISO, HACCP, GMP. GOOGLE THE COMPANY TO SEE WHAT CUSTOMERS ARE SAYING ABOUT THEM. SUPPLEMENTS ARE WRONG, dodgy and dangerous for your health?

The problem with dietary supplements is that they lack legal regulations in some countries, or the regulation is very strict. For example, on the label of every verified supplement provided from the USA is the following information “These statements have not been evaluated by the FDA” – this means that the American Food and Drug Administration does not monitor the supplements industry. This then means that a new supplement from a no-name brand can be produced under garage conditions and sold on-line as a miracle cure for weight loss. The problem is that these shady dietary supplements contain the heads of tapeworms, sibutramine (which blocks the satiety centre in the brain), amphetamine derivatives and other ‘treasures’ only available on the Internet from websites also offering substances known as LEGAL HIGHS. No self-respecting brand of dietary supplement, neither its distributor nor a local shop selling nutrients for athletes, would handle such products. However, public opinion tends to lump all such measures under a common denominator, and young athletes have to hear from their parents and grandparents that these powders “will ruin your health”, that they are “steroids” or “pig feed”. The second thing is the restrictiveness of the law. The American legal system is a bit more lenient with respect to food and nutritional supplements. There are many ingredients which are

totally banned and considered to be potentially dangerous in Europe, but still come to us from overseas, such as johimbine, geranium, guggulsterones or even actual pharmaceuticals, such as Theophylline.

However, producing dietary supplements on a mass scale and still staying in business for many years is not easy. TREC NUTRITION, for example, can be proud of having the best opinion on the market and that it meets the highest quality requirements, including the ISO, HACCP, and GMP standards. These certificates tell you that the facility where the dietary supplements are produced meets all required standards of sanitation, safety and standardisation of manufacturing processes and components workflow to produce the final formula. The Standards of Good Manufacturing Practice (GMP) and Good Hygiene Practice (GHP) provide for the high quality and purity of raw materials and components used in the finished product. They also guarantee full control over the quality and origin of the raw materials used – the GMP standards were originally developed for the pharmaceutical industry. Currently, they are sometimes used by some cosmetic companies and dietary supplements manufacturers. All of this provides consumers with greater comfort and certainty as to the quality of the product. Any dietary supplements manufactured with a credible and steady position on the market will have an emblem of these standards on their website or their product label.

In the introduction, however, I have mentioned that there are several categories of products that can be classified as POTENTIALLY dangerous. These refer to pre-workout and post-workout supplements as well as thermogenic fat burners. There are multicomponent agents that to a large extent contain nervous system stimulants, heart action enhancing substances or those that effect the entire body in an individual way. There might be some people who will not feel their effect due to saturation of receptors, and others in whom the initial suggested dose will put them in extreme agitation. Therefore, in the case of these 3 classes of dietary supplements, one should be very careful and examine the body’s tolerance to their effects. It becomes particularly important then to read and understand product labels and follow the recommendations placed on the label. Most of all, never exceed the recommended dose.

This situation can be very easily compared to a morning coffee – a cup of instant coffee from one teaspoon, and a double espresso containing a concentrated dose of caffeine will both have different effects.

Supplements and foodstuff for athletes that supplement the diet with naturally-occurring ingredients are only intended to make up for shortfalls in one’s dietary intake –fatty acids, carbohydrates, proteins, vitamins and minerals, antioxidants , fibre and other products, that are completely safe and edible by anyone.

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ENERGY NATURE FROM

THE STRENGTH CONTAINED IN PLANTS AND HERBS HAS BEEN KNOWN OF FOR THOUSANDS OF YEARS, AND WE CAN SEE NOW THAT MANY PLANT EXTRACTS ARE AVAILABLE AS DIETARY SUPPLEMENTS. HISTORY DESCRIBES LONG TRADITIONS OF USING, FOR EXAMPLE, GINSENG AND GUARANA – AND TO THIS DAY, THESE EXOTIC PLANTS ARE THE SUBJECT OF MANY SCIENTIFIC STUDIES. WHEN ISOLATED, THE ACTIVE INGREDIENTS OF THESE PRODUCTS MAKE EXCELLENT SUPPLEMENTS THAT INCREASE STRENGTH AS WELL AS VITALITY AND EVEN SEXUAL ENERGY.

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n the world of supplementation, plant ingredients are often combined in complementary ways. HERBAL ENERGY by TREC is an excellent example of the use of the adaptogenic and immunising properties of ginseng with guarana’s prolonged stimulation. Taking about 1600 mg of guarana and 200 mg of ginseng extracts before working-out or during the day will have a positive impact on your training performance, will help you burn more fat and inhibit muscle mass catabolism. However, if you are looking only to boost your energy for several hours, GUARANA 2000 SHOT would be a good choice. Despite occasional sceptical opinions about the therapeutic effect of herbal supplements, and their ability to improve health, they are worth introducing on a daily basis to prevent certain conditions and to improve the functioning of the body.

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Guarana is native to the Amazon and the Pará basin in Brazil. Since time immemorial, it has been known to the indigenous peoples of these regions, who have consumed it in various forms to enhance their physical and mental efficiency during intense work. Guarana was first described in the 18th century by the German botanist Christian Franz Paulini, from whom it derives its botanical name – Paullinia Cupana.

Indians living in the Amazonian rainforest for thousands of years consider the health benefits of guarana as a gift from God, or an ‘elixir of youth’. Its colloquial name, ‘guarana’, comes from the Guarani tribe living in what is now Brazil.

Traditionally, guarana was taken by the Indians when travelling on long journeys. Consumed as a herbal tea, it gave them energy and vitality, which was essential on long and tiring hunting trips, and during times of crop failure, when they wanted to restrain their hunger. There have also been reports of the plant being used as a means of payment in trading.

Ginseng has been known about for around 4000 years; in ancient China, its root was so valuable that it was paid for by weight, in gold. The effect of this perennial is wide and has been used to treat everything from reduced sexual performance to physical and mental exhaustion; it has also been administered to soldiers before battle to increase their body strength. Many of ginseng’s legendary properties have been proven by scientific research. It is still harvested by hand, which can only be done every 5-10 years. Ginseng is a very difficult plant to grow – it does not tolerate strong sunlight, for example, and fields have to be shaded with special shields. However, there are very few plants that are as effective.

It is no wonder that this hard to obtain and effective agent was reserved in China for the emperor’s family and royal court, with subsequent dynasties keeping its knowledge secret. Ginseng was first brought to Europe in the early Middle Ages by the Arab sailor, Ibn Cordoba. But it became popular only in the 13th century, when Marco Polo brought it again to the Old Continent. Ginseng is grown in China, Japan, Korea, Russia and the United States, but it is believed that the best climatic conditions for its cultiva-

Contrary to popular opinion, guarana and its extracts are completely different from caffeine. Guarana seeds contain alkaloids and large amounts of guaranine, which is a variation of caffeine (of approximately 2-4% caffeine content), starch, resins and tannins. The combination of these components increases activation time, while maintaining a smooth intensity, unlike after drinking strong coffee.

Compared to coffee, guarana contains 3-6 times more stimulating substances, and its effects last 6 hours, about 2 hours longer than coffee and is also less intense. Guarana also exhibits antioxidant and antibacterial properties, and combining it with caffeine is the best combination for people practicing any sport. One provides effects almost immediately, and the other supports the continued effect of the first. Guarana as a variety of caffeine belongs to a group of substances with a stimulant effect on the central nervous system, causing the secretion of hormones and neurotransmitters (such as adrenaline and dopamine), resulting in increased physical capacity and feelings of euphoria. It also sen-

tion are in Asia, particularly Korea and China. It comes in several varieties, but the one with the best documented effect – considered ‘true Ginseng’ – is Panax Ginseng (this name reflects its multiple properties). The word derives from the Latin word ‘panacea’, which means ‘remedy for all ailments’, while the word gin-seng in Chinese means ‘rootman’, ‘man-like’.

The active ingredients of ginseng – ginsenosides – have a wide range of effects; some of them calm and reduce nervous tension, while others stimulate and prevent feelings of fatigue, and add energy. Ginsenosides stimulate the immune system to fight and mobilise the body’s defences. Extracts from ginseng root also have a significant inhibitory effect on certain tumour cells. Its use in oncology relates primarily to its use as a preventive measure. Many studies have shown that ginseng has a hypoglycaemic effect, lowering the blood sugar, and so there have been many attempts to apply it in the prevention and treatment of diabetes. Positive effects can be achieved at just 100-200 mg of ginseng extract every day. It is also a valuable source of vitamins, minerals and nutraceuticals, containing nearly 200 substances with a pro-health effect.

sitises the body for better reception of ingredients stimulating dopamine receptors, and stimulates the central nervous system and autonomic centres: the respiratory system, the circulatory system and the vagus nerve.

It evenly stimulates the cerebral cortex by increasing efficiency of thought and reduces mental and physical fatigue. It also speeds up the metabolism, increasing the need for oxygen. In addition, it decreases the tension of vascular muscles. Furthermore, it has diuretic properties, is well absorbed from the gastrointestinal tract and is excreted in the urine following metabolism. It is used in acute alcohol and atropine intoxication, in the course treating infectious diseases, hypotension, and is also given for physical and mental exhaustion.

When choosing a dietary supplement you should pay attention to whether you have used the right type of Brazilian guarana, rich in guaranine. In some cases, manufacturers of low-quality extracts (containing about 2% instead of 5-6%) add synthetic caffeine.

TREC guarantees a powerful dose of the highest quality guarana in its GUARANA 2000 SHOT.

Many plants have strengthening properties, but few have such a unique and specific adaptogenic effect. Adaptogen works on the whole body, adapting it to increased environmental requirements. Fatigue, stress and decreased immunity are a result of external factors. Ginseng is one of the adaptogens, and stimulates the whole body, so that users not only feel a strong surge of vitality, but are also more resistant to stress and become ill less often.

All active, busy people, as well as those that are tired with their everyday duties, will benefit from ginseng’s beneficial effect. If you live intensely, HERBAL ENERGY by TREC will give you energy to work longer. It will also reduce your fatigue after work, so you can be active the whole day. Ginseng is also recommended for people over 50 who want to keep their energy and vitality. It is safe to use and recommended even during convalescence, to quickly return to full strength after illness. Physically active people who practice sport will also benefit from ginseng.

Scientific data indicates that it improves the utilisation of oxygen by the muscles, thus increasing body strength and allowing one to exercise for longer without feeling any fatigue. Typically, ginseng is also used to enhance sexual energy, especially when hampered by routine exhaustion.

In most cases, a dose of 200 mg a day is enoug ugh to experience the positive effects of its ap application.

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WELCOME ALL READERS! IN THIS ISSUE I WILL FOCUS ON THE TWO SEASONS: SPRING AND AUTUMN. NOW THAT THE SUMMER HAS GONE, EVERYONE IS BACK TO HEAVY TRAINING AND REGULAR MEALS. AS WE ALL KNOW, WE WORK HARD ON OUR SHAPE ALL YEAR TO LOOK GOOD IN THE SUMMER AND SHOW EVERYONE THE RESULTS OF OUR HARD WORK.

MY WAYS OF INCREASING MUSCLE MASS

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n my case, the mass building season has begun pretty early, as my last competition – the European Championships – was on 20 May. I will give you a short brief overview of it. Unfortunately, not everything went as I had hoped. In fact, the problems started from the very beginning.

First, I was late for my plane and then I fainted on the stage when performing my free posing routine (fitness category). Luckily, I competed in 2 categories. Apart from fitness, I competed in the extreme body-building category up to 85 kg and managed to secure the 13th position. Sadly, it was much below my expectations. I had a chance to compete with the best of the best in Europe and it was an amazing feeling. However, other competitors, who often were three times more experienced than I, showed me my place.

I approached that body-building lesson with humility and gratitude. Perhaps I will make a step back, but only to return stronger and make a few steps ahead. In order to make it to the British national team at the European Championships I had to take part in the national competitions 4 weeks earlier. I managed to secure the first spot in the category up to 90 kg, with which I am really satisfied. In that case, everything went as I would have liked, i.e. according to my plan.

There were no unpleasant surprises.

Summing up the spring season, I have drawn some important conclusions and I hope that I will manage to avoid similar mistakes in the future – in the end, a man learns from mistakes.

The autumn season and building „meat” I have begun my mass building season, as every year since my first experience with body-building, as early as on 1 August. To be honest, I do not know why I begin so early, but it is the same every year. It allows me to complete my mass building programme without any problems. I always set aside about 16–20 weeks, which is approximately 4–5 www.vitamin-shop.co.uk

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months. No more, no less – some may say it is a long time.

In my opinion, it is impossible to build goodquality muscle quicker. This year, however, is completely different from the previous ones.

Why is that? Because my competition season lasted almost 1,5 year, i.e. from December 2012. During that period, I followed a very specific and restrictive ketogenic diet, which is a low-carbohydrate, high-protein and highfat diet. When I started to eat more carbohydrates, my weight automatically went up. It is natural and normal for competitors because carbs bind to water.

When I stepped on the scale on 1 September, I was pleasantly surprised to see that my weight went up by 14 kg! What it means is that I went from 90 kg to 104 kg in 4 weeks. Just to remind you, my competition weight has been about 83 kg so far. Of course, it is mostly water and fat, but I think that this mass building season will be particularly successful. The main reason for that is that despite the fact that I can eat now practically anything what I want, I continue to stick to my standard eating regime. Of course we cannot go mad with it – I let myself eat out or have something off the usual menu once a week.

What is my diet?

I will tell you that I am a fan of monotonous diets, so I am not fussy about food. I simply calculate proteins and carbohydrates, and later break it into 5–6 meals a day.

Workout My workout is pretty standard. It is not much different from what other guys do at the gym.

I try to train hard so I lift weights heavy enough to improve technique as the weights go heavier. That is why I do not lift 200 kg on the bench press because I would not be able to do it properly from the technical point of view. Of course, there are some departures from technique when muscles are very tired. We must remember, however, that those are only the

last repetitions in a series. There is no point in risking a serious injury. When I worked as a coach, I saw frequently how people injured their shoulders, ligaments, elbow joints, and lower back as a result of trying to lift weights which were too heavy for them.

Now it is time to be specific. I will give you a brief overview of my training routine in the mass building season.

MONDAY ____chest TUESDAY ____arms WEDNESDAY back THURSDAY __shoulders FRIDAY______ legs SATURDAY __arms (if I feel up to it) I train my arms twice a week because I consider it my weakest muscle group. I perform 3–4 exercises, 3–4 series each, sometimes with additional drop-sets in the last series.

So what is the difference between a typical mass-building routine and other training routines? The main difference is that, in this period, it is particularly recommended to perform heavy exercises that engage many joints, such as squats, dead-lifts, barbell rowing, and barbell shoulder presses.

I just love these exercises because I like the way I feel when, on the next day, I am practically unable to get out of bed. I know then that my workout must have been really good.

What about cardio?

I know that many amateurs avoid cardio workouts when on a mass building diet, which is a really big mistake. When we start to eat more, our metabolism starts slowing down as well, and appetite gets curbed. That is why aerobic exercises are particularly important when building mass: without them we will not be able to eat for three, and this is exactly how much we should eat in the mass building season. Of course, it depends on a person, because everyone is different. As it is known, there are three body types: ecto-, endo-, and mesomorphic. I belong to the first group, which means that I represent a polar

opposite of body-building – my metabolism is quick and I have serious problems with building muscle. It is worth knowing to which group you belong because it will make it easier for you to understand why your friend who follows the same training routine and uses the same supplements gains twice as much weight as you do in the same period.

Of course, even being an ectomorph you will reach a certain weight and your metabolism will simply slow down. In such a situation I find it very helpful to perform a cardio workout – I perform such sessions three times a week for 30 minutes, immediately after I complete my strength workout, with a heart rate of about 140 beats per minute.

KAROL OLENDER

One of the important aspects of a cardio routine is your body’s efficiency. You should remember that when your weight goes up drastically, your heart needs to work more and pump more blood. That is why such a cardio workout is nothing else than a way to improve your heart’s performance.

You have also asked about the stomach workout. I have never trained that muscle group in the massbuilding season and I consider it unnecessary. And forget about building muscle mass and having a six pack on your stomach at the same time. It is impossible because your positive calorie balance will not allow you to do it. There will be always some fat tissue in that area, so it is best to forget about it for a dozen or so weeks and then to rediscover your stomach muscles when the spring comes.

Supplementation In my case, supplementation is one of the most important issues. I try to get everything from my food but, despite a well-balanced diet, it is very difficult.

That is why I use TREC NUTRITION products and I can honestly say that they are of top quality.

MY DAILY SUPPLEMENTATION

DAILY MENU BREAKFAST  AN OMELETTE 150 g of organic porridge oats + 10 eggs (2 yolks).

Coated with 50 ml of lactose-free milk + 100 g of fruit (blueberries, strawberries, raspberries) + 20 g of coconut butter + 40 g of ISOLATE 100 (obligatorily pear-flavoured).

MEAL NO. 2, 3, 4, AND 5 200 g of chicken or turkey breast + 100 g of basmati rice or 300 g of potatoes + vegetables

MEAL NO. 6 300 g portion of sirloin/rump steak or 300 g of cottage cheese with blueberries or 250 g of salmon

IN THE MORNING, ON AN EMPTY STOMACH 5 g of CM3 POWDER AFTER BREAKFAST 1 cap. of MAGNE-100 SPORT, 1 tab. of STRONG-C 1000, 1 cap. of VITAMIN B COMPLEX, 1 sachet of VITAL(X)PACK, 3 tab. of JOINT THERAPY PLUS, 20 g of COLLAGEN RENOVER BEFORE WORKOUT 20 g of BCAA G-FORCE, 10 g of L-GLUTAMINE XTREME, 5 g of CM3 POWDER, 10 g of S.A.W., 25 ml of AAKG MEGA HARDCORE SHOT, 50 g of VITARGO ELECTRO-ENERGY AFTER STRENGTH WORKOUT 20 g of BCAA G-FORCE, 20 g of L-GLUTAMINE XTREME, 5 g of CM3 POWDER, 50 g of VITARGO ELECTRO-ENERGY, 1 tab. of STRONG-C 1000 AFTER CARDIO WORKOUT 40 g of ISOLATE 100 BEFORE SLEEP 3 cap. of ZMA ORIGINAL, 3 cap. of DAA ULTRA, 1 cap. of MEGA MINERAL PACK, 1 sachet of VITAL(X)PACK, 1 cap. of VITAMIN B COMPLEX ON NONWORKOUT DAYS, I take BCAA G-FORCE and L-GLUTAMINE XTREME on an empty stomach and before sleep. I know it is a lot, but such advanced supplementation allows me to go 110% during each workout. In addition, despite intense activity during a day, I can regenerate easily.

Summary I hope that I have managed to explain well what my diet, workout and supplementation are in the muscle mass building season and that you will follow my methods. I took me 4 years to work it out, but perhaps it will be enough for you to balance your meals and do your best during workouts to see the effects quickly.

Best wishes to everyone and feel free to follow my profiles on

Karol Olender @KarolOlender Karol Olender www.vitamin-shop.co.uk

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BIG LOADING

NUTRITIONAL STRATEGY FOR EXTREME PHYSICAL EXERTION IN PREPARATION FOR STARTING IN IMPORTANT SPORTING COMPETITIONS, PARTICULARLY ENDURANCE EVENTS SUCH AS MARATHONS, CYCLING, TRIATHLONS, CROSSFIT OR MMA COMPETITIONS, MANY ATHLETES ENGAGE IN CARBOHYDRATE LOADING. THE AIM IS TO OBTAIN MAXIMUM GLYCOGEN ACCUMULATION IN THE MUSCLES, WHICH IS THE BASIC ENERGY COMPONENT OF STRENUOUS EFFORT. THE PRINCIPLE IS SIMPLE – THE MORE GLYCOGEN THAT’S ACCUMULATED, THE LONGER ONE CAN GO FOR. ONCE, THIS WAS KNOWN ONLY TO MARATHON RUNNERS AND BODYBUILDERS WHO WANTED TO GET ON STAGE WITH THE FULL, GRAINY APPEARANCE OF INFLATED MUSCLES. INTERESTINGLY, THIS NUTRITIONAL STRATEGY IS QUITE POORLY DESCRIBED AND MOST PEOPLE KNOW VERY LITTLE ABOUT IT. IN THIS ARTICLE I WILL PRESENT SEVERAL TYPES OF CARBOHYDRATE LOADING DESCRIBED BY SCIENTISTS AND COACHES, AND WE’LL LOOK AT THE SUPPLEMENTS THAT CAN BE TAKEN. www.vitamin-shop.co.uk

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ore and more amateurs are taking part in extreme events, such as marathons and triathlons. Recently, there has also been a big boom in Mixed Martial Arts and there are now many more MMA events in Poland. A nutritional strategy called carbohydrate loading, based on the well-known supercompensation phenomenon, may be helpful during such intense exercise. Supercompensation describes an increase in the body’s efficiency, under properly selected training conditions, combined with appropriate regeneration in the form of sleep and selection of nutritional components from food and dietary supplements. It’s relevant to all aspects of an athlete’s activities: bigger, stronger muscles, thicker bones, improved oxygen threshold, more glycogen reserves stored in the muscles – these are all positive effects of well-planned training and adaptive characteristics acquired through proper dietary planning. But here, we are most interested in glycogen supercompensation, which occurs with optimally-performed training and subsequent relaxation. (Good rest and a period of nutritional well-being are as important here as the training itself).

The duration of breaks between sessions and the occurrence of the supercompensation phenomenon depends on the type of activity during a session. The nature and intensity of loads have a huge impact on what is ‘optimal’ and when supercompensation will occur – the duration of the rest period can vary from 8 hours to as much as 72 hours. This also applies to carbohydrate loading, so in some disciplines they are shorter periods, lasting less than 12 hours, and in others longer – even up to 5 days.

THE HISTORY AND SCIENTIFIC BASIS of carbohydrate loading The earliest references to the practice date back to the late 1960s. The first study of this phenomenon was conducted by a Swedish physiologist, Gunvar Ahlborg, following an earlier discovery that there is a positive relationship between the amount of glycogen stored in the body and muscle endurance. Researchers and runners had already observed that consuming meals rich in carbohydrates the day before prolonged their exercise time and increased their durability and ability to exercise, but no one knew why exactly. Ahlborg then showed the close relationship between stamina and glycogen reserves. He also discovered that the muscles and liver are able to store incredible amounts of glycogen, and that high carbohydrate intake preceded complete burnout of those reserves. We can see then, that the most obvious solution is to eat very small amounts of carbohydrates. But other scientists thought differently, and looked at athletes engaging in intense exercise. They saw that stress associated with significant burnout of glycogen reserves activates an adaptive response, as a consequence of which the body reduces carbohydrates from adipose tissue and deposits them as increased amounts of glycogen in the liver and muscles. Ahlborg described this phenomenon as glycogen supercompensation.

Armed with this knowledge he was able to create a method for loading up on carbohydrates that was more refined than before, which consisted more or less of eating a giant bowl of spaghetti. The researcher came up with the idea of a 7-day carbohydrate loading plan, in which intensive exercise was introduced after 3-4 days of very low-carbohydrate content (10% of daily caloric intake). This phase was followed by 3-4 days of extremely high carbohydrate supply (90% of demand). Athletes using this method were able to almost double their glycogen reserves and displayed much greater capacity to exercise, lasting longer than 90 minutes – a good amount of time for any such strenuous exertion. Following the publication of these results, athletes all over the world began to use Ahlborg’s strategy to extend their training to 90 minutes and beyond. Even though the plan worked perfectly, it still had some drawbacks.

Firstly, many athletes did not enjoy the prospect of making an exhausting effort a week before competing. Secondly, maintaining energy intake of 10% carbohydrates for 3-4 days came with a few unpleasant consequences, including drowsiness, irritability, loss of concentration and increased susceptibility to illness. Eventually, many runners and other athletes decided it wasn’t worth the effort.

Happily, later research showed that glycogen reserves could be significantly increased without the need to first use them all up. Instead, athletes were required to follow a

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BASICS OF CARBOHYDRATE LOADING

IN BRIEF Carbohydrates are the most important fuel for the body when performing exercise above 65% of maximum intensity. Their sources are fairly broad and include glycogen, glucose circulating in the blood, liver glycogen and glucose produced in the liver with the other sources in a process called gluconeogenesis. Exhausting training and inadequate carbohydrate intake cause a gradual reduction of glycogen reserves in the muscles and liver, which weakens one’s capacity and increases the risk of injury. Eating meals rich in carbohydrates in the days before the competition or important workouts increases the glycogen reserves in the muscles and liver to levels higher than normal – this particular type of supercompensation is called glycogen supercompensation. Dr. Darlene Sedlock from Purdue University in Indiana presented practical suggestions to include carbohydrate loading into training programs. This proves itself best during endurance exercise lasting longer than 90 minutes, but can be also useful for bodybuilders doing prolonged intense weightlifting and aerobic workouts, as well as for MMA competitors. Having meals that are rich in carbohydrates increases glycogen reserves for up to five days. Even a single meal with a large dose of carbohydrates eaten on the day of competition increases its level, and food rich in simple or complex carbs is equally effective in loading.

CARBOHYDRATE LOADING BODYBUILDING Weeks 16 – 12 (workout days)

Weeks 8 – 4 (workout days)

First meal: 75 g Pre-workout meal: 25 g Meal during the workout: 25 g Meal directly after workout: 75 g Total: 200 g

First meal: 40 g Meal directly after workout: 60 g Total: 100 g

Weeks 16 – 12 (days off ) First meal: 60 g Second meal: 40 g Total: 100 g Weeks 12 – 8 (workout days) First meal: 50 g Pre-workout meal: 25 g Meal directly after workout: 75 g Total: 150 g Weeks 12-8 (days off ) First meal: 50 g Second meal: 25 g Total: 75 g

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Weeks 8 – 4 (days off ) First meal: 30 g Second meal: 20 g Total: 50 g Weeks 4 – 1 (workout days) First meal: 20 g Meal directly after workout: 30 g Total: 50 g

diet consisting of 55-60% carbohydrates for three days before the start, increasing to 70% in the last three days, including breakfast the morning of the event or start of training, etc. As for normal exercising, one more recent method suggests one long workout (without becoming exhausting) a week before the start, and then increasingly shorter sessions throughout the week before. This solution is simple, is not exhausting, and just works.

It should be remembered that an increase in carbohydrate intake should not be made by increasing total caloric intake, but rather by reducing the dose of fat and protein in an amount that is equal to or slightly exceeds the amount of added carbohydrates. Combining a smaller amount of training with more calorific intake causes weight gain, which will only slow you down. Also, remember that every gram of carbohydrate is associated with 2.7 g of water, which means that many athletes begins to feel heavy three days before carbohydrate loading. Although the feeling passes long before the end of competition, it can still be a problem.

A more friendly carbohydrate loading strategy was developed in 2002 by researchers at the University of Western Australia, which combines the exhaustion and the loading in the same day. The creators of this innovative method assumed that a single intense training session produces a very high demand for glycogen re-synthesis in both fast- and slow-twitch muscle fibres. They put forward the hypothesis that when following this kind of training, large carbohydrate intake can cause high levels re-synthesised glycogen without too much effort. In an experiment, the researchers asked athletes to perform short, high-intensity exercise consisting of two and a half minutes running at 130% VO2max, followed by a 30-second sprint. Over the next 24 hours, the athletes consumed 12 g of carbohydrate per kilogram of lean body mass. This resulted in a 90% increase in muscle glycogen content.

Runners were very pleased with the results. Performing only a few minutes of highly intensive training on the day before the competition does not sabotage their performance the next day, and doesn’t affect their overall fatigue level. In addition, it stimulates the desired carbohydrate absorption effect like a sponge, as in the Ahlborg loading strategy.

This also allows athletes to follow their normal diet until the day before the competition, and only then load up with carbohydrates.

This new carbohydrate loading strategy developed by the University of Western Australia, works best when preceded by proper training, which means reducing training for several days in order to regenerate the body. In fact, a few days of reduced-intensity exercise combined with a normal diet (about 55% carbohydrates) will result in a significant increase in stored glycogen levels, even before loading. When we work out very hard almost every day, using a normal diet, the body does not get the opportunity to fully supplement its glycogen reserves, because another effort will again reduce its reserves. Only after 48 hours of very light exercise or complete rest is the total glycogen level fully levelled.

And then, to achieve glycogen supercompensation, it would be a good time to apply the Western Australia loading strategy.

THREE DIFFERENT METHODS – three paths to carbohydrate loading success

Weeks 4 – 1 (days off ) First meal: 25 g Total: 25 g Last week Carbohydrate loading

Although I have previously described all of the known, proven carbohydrate loading strategies, it would be helpful to simplify and summarise them again. Choosing a particular strategy will depend on the discipline and its specifics, for example, whether we have to maintain our weight until the day before our event. Below you will find three carbohydrate loading solutions.

#1

Carbohydrate loading method LONG TAPERING

Using this method, do your last hard training 3 weeks before the competition. In the second week, begin to gradually reduce the intensity of your exercise. During this time, don’t eat meals with huge amounts of calories from carbohydrates, because the reduced exercise intensity means the body doesn’t require much. However, we need to provide calories in an amount that is typical for endurance exercise, ranging from 6-10 g per kilogram of body weight, while reducing the fat intake. Your muscles will use this additional supply of carbohydrates for the formation of glycogen reserves, as they will not be used in intensive training sessions. Under normal conditions, the body is able to accumulate glycogen equal to 80-120 mmol/kg.

When this method is implemented perfectly, it allows almost double its reserves in the muscles, to about 200 mmol/kg.

#2

Carbohydrate loading method

THE 6DAY REGIMEN

In this method, the glycogen burning phase takes place six days before the competition.

This training should affect mainly those muscle groups that will make the effort – often, however, all your muscles will be used. For example, if you start in a marathon, perform several sprint series as this will help you to burn glycogen in the target tissue. For the next three days, keep to your normal diet (6-10 grams of carbohydrate per kilogram of body weight), combining it with a decrease in training intensity. For the last 3 days, plan only for warm-ups or relax completely, while maintaining a high carbohydrate diet (10-12 g/kg body weight) containing very little fat.

#3

Carbohydrate loading method

SUDDEN LOADING

This method doesn’t plan for tapering in the weeks before the start in competitions. It’s a great method for athletes who cannot afford to reduce their training intensity, who are due to compete in several competitions in a row, or who have a poor physical and mental tolerance to tapering. Regardless of the reasons, it is possible to achieve similar glycogen reserves by applying the 24 hrs method. To this end, an athlete will have to do a workout to burn-off glycogen reserves a day before the start. Immediately afterwards, they should

consume 10-12 grams of carbohydrate per kilogram of body weight until the last meal before the competition – for example, breakfast. Thus, an athlete weighing 70 kg within 24 hours will deliver about 750 g of carbohydrate (3000 kcal). To do so, they will have to significantly lower their fat and protein intake, up to 10% of all calories.

CARBOHYDRATE LOADING in different sporting disciplines While in endurance sports the carbohydrate loading described above can be justified, in several other disciplines it has a less obvious application. Below you will find related descriptions of relevant carbohydrate loading in bodybuilding and Mixed Martial Arts.

Bodybuilding The aim of carbohydrate withdrawal followed by carbohydrate loading is to achieve maximally bulky muscles and improve their definition in relation to the greater pressure on the skin. Keep in mind that carbohydrates attract water – one gram of carbs binds 2.7 g of water.

Since nearly 70% of the muscle mass is water, more glycogen, and more water means fuller muscles. And when combined with a temporary reduction of subcutaneous water by manipulating the minerals, the muscles look bigger, harder and better sculpted. However the very carbohydrate withdrawal and loading phase is slightly different as it mainly aims to obtain a good silhouette without building the energy base to maintain efficiency. Observation of your own body, its intuitive examination for insulin sensitivity and manipulation with minerals is very important here. It is believed that the carbohydrate withdrawal phase should last for a few days of the first half of the last preparatory week preceding the competition. However, you should not avoid carbs completely in your menu. Due to the general reduction in carbohydrates and calories consumption, and by introducing aerobic training session, the glycogen reserve levels at this stage are usually relatively low anyway. Getting to zero glycogen, even for a few days, may have strong catabolic effects under these conditions. Caloric shortages should be supplemented with protein or fat, otherwise there is a high probability that you will lose valuable muscle tissue. By consuming carbohydrates at specific times, you can remain in the burning fat and calories phase and ‘direct’ calories to muscle instead of fat tissue. To avoid the metabolic shock caused by a sudden 50% truncation of metabolic calorific intake (e.g. from 450 g to 225 g per day), the preparatory period is often divided into 34-week phases and one 3-week phase

(the last week before the competition is usually a carbohydrate loading stage). In each phase, the carbohydrate intake is a bit smaller.

I believe that with this approach, it is easier to maintain muscle tissue, as well as gradually but steadily keep burning fat. The following table illustrates a diet describing a carbohydrate withdrawal phase of up to 200 g in training days and 100 g on non-training days: In the case of meals without carbohydrates, put the emphasis on large amounts of protein, essential fatty acids (mainly olive oil, fish oil, flaxseed oil, almonds, walnuts, natural peanut butter) and a moderate amount of green vegetables. Remember that unsaturated fatty acids better affect leptin – the satiety hormone – which is extremely important in such drastic food reductions. The type of carbohydrates you choose will depend on your insulin sensitivity, but usually the complex carbs-to-sugar ratio is 60:40.

MMA For Mixed Martial Arts fighters, the carbohydrate loading phase is applied to restore efficiency and the athlete’s strength as well as to increase body weight during the weighing period for the fight, which is often 24-36 hours beforehand. This is a sufficient time to gain positive results with a properly planned water electrolytes and carbohydrates supercompensation phase. Usually, athletes have their everyday weight 10 kg higher than required for a fight. To reduce it, wise pre-start planning will subsequently include fat loss, muscle mass compression and disposal of water reserves. This latter is crucial because aggressive dehydration can significantly impair athlete endurance and motility during combat. Carbohydrate loading is necessary in this sport due to the fact that a common slimming method is using low-fibre with poor water absorption potential, such as protein and fat diet. After completely removing them from your diet, you still need to restore these reserve later. As you can see, in MMA, carbohydrate loading mostly includes recovery (to get maximally close) to your off-start-season weight and fill the muscles with energy for intense effort in the ring.

SUPPLEMENTATION for help Many people are trying to supplement all carbohydrates only from ordinary food. Even with the use of juices, flavoured milk and other liquid carbohydrate sources, this may not be as effective. Using VITARGO ACTIVE FIRE or VITARGO ELECTRO ENERGY made by TREC

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you can accelerate the glycogen compensation process due to its unique properties – 70% of glycogen compensation level within the first 4 hours is faster than compared with other sources. However, it is not only the carbohydrate supplement that can help us.

Arginine also has interesting properties because it increases glucose bioavailability in relation to muscle (see the ‘muscle pump’ article). Therefore, for the carbohydrates portion you can apply AAG MEGA HARDCORE, NITROBOLON or S.A.W. by TREC. Use of supplements supporting insulin response sensitivity can also be helpful: HMB REVOLUTION FORMULA, BCAA X-TANK (tyrosine inhibits serotonin synthesis in the brain, thus preventing the soporific effect of a large dose of carbohydrates), ANABOLIC BCAA SYSTEM, LEUCINE FUSION – these are all amino acids that can help build glycogen reserves. Meal replacements make up the last group available as concentrated ingredients in the form of energy bars, for example BOOSTER.

The most common methodological errors during carbohydrate loading Too many people follow ‘the more, the better’ strategy, which refers not only to the carbohydrate amounts but also the training.

Remember that muscle glycogen is deposited – according to the supercompensation definition provided at the beginning of this article — during rest periods, when the body does not burn glucose during exercise.

Therefore, training in the final preparation stage should be limited to a warm-up, and not be an exhausting training session, similar to those previously performed. The Australian Institute of Sport has collected the most common mistakes made when carbohydrate loading. These are: No exercise taper. A carbohydrate loading phase must go hand in hand with tapering.

Mandatory omission or a significant reduction in exercise intensity must be done for

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at least 1-4 days before the start of competition. Failure in this area can lead to glycogen supercompensation sabotage because you continue to burn the glycogen which you are supplementing with your diet.

Too-low carbohydrate intake during loading.

It turns out that the majority of athletes have little idea of the amount of food required for proper carbohydrate loading. Working with a sports nutritionist and using tables of calories and carbohydrates can provide invaluable help.

Too much fibre intake. When eating such a large amount of carbohydrates, also have some of those considered to be less healthy, such as sugars contained in sweets, fruit juices, jams, honey and sports drinks. With a large supply of fibre you can suffer from gastrointestinal disorders, and you may suffer from diarrhoea at the start – this happens in 25% of marathon participants. In addition, eating only cereal-based products and potatoes can be a limitation as to the amount of supplied carbohydrates due to the large volume of food. It is almost impossible to take 8-10 grams of carbohydrate per kilogram of body weight only from starch sources. Most scientists recommended a 60:40 ratio of complex to simple carbohydrates.

Fear of gaining weight. Carbohydrate loading will cause weight gain of around 2-4 kilograms. This extra weight comes from the extra glycogen accumulated by muscle and water, which they bind to. Some athletes fear this effect and so sabotage proper conduct of carbohydrate loading phase.

Eating too much junk food. Athletes often use carbohydrate loading as an excuse to eat anything and everything in sight. Consuming too much fatty foods will significantly impair glycogen supercompensation. This may also result in an increased proportion of fat mass in the total body weight. It is very important is to stick to meals rich in carbohydrates that also have minimal fats and proteins. However, complete carbohydrate elimination also has a negative impact on loading and decreases insulin sensitivity. It is suggested to keep the proteins and lipids supply at 10% caloric content, while maintaining nearly 80% of the carbohydrates.

Does this nutritional strategy really work and is it an effective way to increase sports performance? The answer is yes. The carbohydrate loading mechanism was introduced in order to improve athletic performance. It can increase endurance by about 20% in the case of long-term workout, such as marathon running. This means that if, under normal conditions after running for 30 km you feel exhaustion, glycogen supercompensation resulting from properly planned carbohydrate loading may delay this feeling to up to 36 km, which is a very good result. For bodybuilders it means bigger, more clearly defined and fuller muscles, which can bring favourable scores from judges. For MMA fighters, it is one of the most important methods for getting very close to your opponent’s weight, and improving your mood and energy just before the fight. The effects of this phenomenon are not to be underestimated, and anyone who is serious about their sport should use carbohydrate loading before a big event.

Jakub Mauricz mauricz.com

COOK WITH VITAMINďšşSHOP BEEF, MANGO AND FRESH SPINACH SALAD ingredients 200 g lean beef, for example Silverside 100 g fresh spinach 1 ripe mango 40 g walnuts 40 g dried cranberries 6 rice cakes

20 minutes 1

PREPARATION TIME DIFFICULTY LEVEL PORTIONS

2

preparation Fry the beef steaks in a very hot grill pan, using your favourite seasoning (but not salt).

Mix the spinach leaves, diced mango and nuts in a bowl, then add the cranberries (previously soaked in hot water).

Once the steaks have cooled, cut them into strips and add the strips to the salad.

Serve with the rice cakes.

for whom VALUES 47 g protein 78 g carbohydrates 40 g fat

A balanced meal, suitable for anyone or those on a varied diet. To increase the carbohydrate content, serve with more rice cakes. To add more fat, sprinkle the salad with olive oil, or add nuts.

VALUES 62 g protein 117 g carbohydrates 37 g fat

MACKEREL PASTE ON WHOLEMEAL BREAD ingredients 70 g smoked mackerel (half a fish) 4 eggs 100 g cottage cheese 80 g natural yoghurt Dill Chives Pepper and salt 6 slices of brown bread

30 minutes 1

PREPARATION TIME DIFFICULTY LEVEL PORTIONS

2

preparation Hard-boil the eggs.

Bone the mackerel.

Mix the yoghurt and cottage cheese.

Mix the cooled, chopped eggs, mackerel, cottage cheese and yoghurt together.

Add ďŹ nely chopped dill, chives and spices Serve with the brown bread

for whom A balanced meal, suitable for anyone or those on a varied diet. To increase the carbohydrate content, serve with more bread. To increase the protein content, add more cottage cheese or egg whites. www.vitamin-shop.co.uk

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COOK WITH VITAMINSHOP

HOME-MADE TORTILLAS ingredients

preparation

Dough 80 ml hot water 1 cup of spelt flour (130 g) Pinch of salt 10 ml olive oil

Using the flour, water, salt and olive oil make a dough and allow it to rest for 20 minutes.

From the dough make two balls, flatten them and roll them out into round shapes.

Gently fry them in a dry (oil-less) Teflon pan for 30 seconds on each side, turning several times.

Prepare the sauce by mixing all of the sauce ingredients together.

Dice the chicken breast, fry it and season with your favourite seasoning.

Slice the vegetables and cube the meat, lay them a portion out into the middle of a pre-fried tortilla, cover with sauce and wrap.

Stuffing 150 g chicken breast Iceberg lettuce Tomato Green cucumber Red onion Yellow pepper Sauce Natural yoghurt (100 g) 2 cloves of garlic Sweet peppers Salt, pepper

30 minutes DIFFICULTY LEVEL 2 PORTIONS 2 PREPARATION TIME

for whom A balanced meal, suitable for anyone or those on a varied diet. Great alternative to fast food and ready-made tortillas containing low quality ingredients and preservatives.

VALUES 53 g protein 92 g carbohydrates 18 g fat

WHOLEMEAL PASTA

VALUES 76 g protein 231 g carbohydrates 450 g fat

WITH COTTAGE

CHEESE AND BANNANA ingredients 200 g wholemeal pasta 200 g cottage cheese 2 bananas 40 g dried cranberries 40 g almond flakes cinnamon

30 minutes 1

PREPARATION TIME DIFFICULTY LEVEL PORTIONS

3

preparation Cook the pasta al dente.

Soak the cranberries in hot water, and roast the almonds in a dry (oil-less) Teflon pan.

Slice one banana and mash the other with a fork.

After the pasta cools, mix all the ingredients together, adding the cottage cheese last Season with cinnamon.

for whom A balanced meal, suitable for anyone or those on a varied diet. Ideal for those building muscle mass, or as an alternative to meat-based dishes. www.vitamin-shop.co.uk

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THE

BEST loss weight

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INGREDIENTS

BURNING FAT REQUIRES BOTH A RESTRICTIVE DIET, AS WELL AS THE USE OF APPROPRIATE SUPPLEMENTS. THE TRICK IS TO GO FOR SLOW, STEADY FAT LOSS. THERE IS CURRENTLY A WHOLE RANGE OF FAT-BURNING FORMULAS ON THE MARKET – FROM SINGLE INGREDIENT ONES TO COMPLEX STACKS. SOME CONTAIN SAFE COMPONENTS THAT HAVE BEEN CHECKED BY SCIENTIFIC STUDIES, BUT THERE ARE ALSO A LOT OF OTHERS, THE USE OF WHICH INVOLVES POTENTIAL HEALTH RISKS. IN THIS ARTICLE I WILL EXPLAIN FAT BURNING PROCESSES AND TELL YOU WHICH PRODUCTS YOU COULD SUCCESSFULLY USE AND WHICH YOU SHOULD AVOID. Before we consider the use of appropriate fat burners, it would be worth looking at the principles of nutrition, as these form the basis of this process. Most people recommend a diet with reduced carbohydrates and increased protein intake. This sounds reasonable, because the first component in the diet stimulates insulin secretion by the pancreas.

Its low concentrations are related to the improved transport of nutrients to the muscles and reduced tendency to accumulate energy in the form of stored fat. Thus, a low-carbohydrate diet helps you to keep a slim figure, and increased protein intake protects against muscle mass catabolism and helps to maintain satiety with the reduced carbohydrates in each meal. There are also nutrition models that almost completely eliminate carbohydrates. These include protein-fat diets such as Atkins, Dr. Lutz, Ellis and Kwaśniewski. As a result of prolonged minimisation of insulin secretion, the antagonist hormone, glucagon, is released. This not only increases blood sugar, using glycogen breakdown from the liver, but also affects the maintenance of lipolysis, which I will explain in just a moment. Not without reason is it said that a diet is 70% of your weight-loss success, and exercise is 30%. It’s hard to achieve a ‘sixpack’ when – even working-out like crazy – we continue to eat white bread, sugar, fruit juice and potatoes.

A carbohydrate-rich diet, especially made of simple sugars – sucrose (edible sugar), lactose (milk sugar), glucose and fructose (fruit sugars) – contributes to adipose tissue reserves. Triglycerides, stored in adipose tissue are the main form of energy storage in humans. Adipocytes (fat cells) function to continuously synthesize, store and distribute triacylglycerols, and so our diet plays a key role here. We should focus on meals slowly releasing energy in order to not activate the mechanism depositing it as body fat.

While disintegration of the latter, controls the activation of hormone sensitive lipase.

The entire fat burning process can be simplified down to a few changes. Adipose tissue lipase are activated by treating cells with several key hormones: adrenaline and noradrenaline, secreted by the adrenal glands, glucagon released from the pancreas and adrenocorticotropic hormone released by the pituitary gland. These hormones in adipocytes activate adenylate cyclase, via 7TM receptors. Increasing the concentration of cyclic adenosine monophosphate (cAMP) stimulates the protein kinase A, which activates lipase by phosphorylation. In this way, adrenaline and noradrenaline hormones, glucagon and adrenocorticotropin induce lipolysis, while insulin inhibits it. Now you can see why people who are familiar with the fat burning process in adipose tissue talk of the need to minimize its release during the day. The released fatty acids are not soluble in blood plasma, and therefore bind to albumin, which is used as a carrier. In this way, the free fatty acids are an available source of energy for other tissues. But in order to provide energy to function, they must be broken down in the mitochondria in a process called beta-oxidation.

Lipolytic and thermogenic

fat burning – what’s the difference?

Fat burners, as the name suggests, reduce the fat stored in our body. However, as we said in the previous paragraph, it could be concluded that if you don’t follow a lowcalorie diet, fat burners will not help at all.

Perhaps they will increase the metabolic rate, which will allow us to eat porridge with our favourite additions, without dire consequences for your waistline, but with this diet you will not burn your stored fat. Fat burners can be divided into the lipolytic and

thermogenic substances. But what do these terms mean?

LIPOLYSIS Lipolysis is the process of burning fat cells.

Thanks to the afore-mentioned adrenal hormones, receptors contained in the fat cells’ membranes stimulate them to produce intensive energy transformations in the body. This leads to the burning of fat and energy releases, which is necessary to live, and creates the thermal energy needed to maintain a constant body temperature.

THERMOGENESIS Thermogenesis refers to all of the metabolic processes that help maintain a constant body temperature. In short, thermogenesis is the side-effect of burning high energy substances, allowing heating of the body and maintenance of its correct constant, and in some cases slightly elevated, temperature. This thermal energy can be produced by breaking down compounds contained in food or stored as fat under caloric deficit conditions. Regardless of the amount of calories consumed, these substances intensify lipid changes – the release of fat from fat cells and their burning with the release of thermal energy. Therefore, by taking on calories beyond our body’s needs, our weight doesn’t change. Thermogenesis is controlled by a number of substances also responsible for the breakdown of stored fat. Most of these hormone-types substances require a common intracellular cAMP (cyclic adenosine monophosphate). This is worth remembering, because a high cAMP level means rapid and long-lasting breakdown of adipose tissue.

This means that thermogenesis-increase supplements will also require substances raising cAMP levels, and these are norepinephrine hormone stimulating substances. Below, we compare the 10 best and 10 worst ingredients for fat burning.

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T P10

The ingredients in this group are safe to use, are high quality and approved for use by health and safety standards. Nature provides the most fat-reducing substances. The spices that we use, and sometimes the drinks, contain certain amounts of active ingredients to help sculpt your body. Have a look and see how many you use every day.

their distinctive flavour and aroma. With this property, they reduce the risk of accumulating fat during high-calorie diets, regulate lipid levels in the blood and lower LDL cholesterol fraction values. In combination with caffeine, green tea and other thermogenics, theysupport the fat tissue reduction process in weight control programs.

CAFFEINE

LCARNITINE

A purine alkaloid included in the group of so-called methylxanthines, occurring naturally in plants (Coffea arabica, Camellia sinensis, Campinas cupana, Ilex paraguariensis) and acting as a natural pesticide with a toxic effect on insects. The peculiar smell and taste also frighten herbivores. Caffeine in the human body blocks the adenosine receptors, fighting fatigue and allowing for intensified activity. It has a beneficial effect on oxygen metabolism, increases physical work capacity (strength and endurance) and accelerates regeneration after working out. In sports supplementation, caffeine is used to stimulate the nervous system. It shows thermogenic potential and, in combination with other substances (such as polyphenols, occurring in coffee beans, cocoa beans, tea leaves and yerba mate), can effectively participate in body fat reduction. Interestingly, caffeine more effectively increases tired then rested muscles’ efficiency. When consumed in small and medium quantities, it also improves thinking processes, concentration and perception.

It is an ingredient of many stimulating supplements, for example, creatine stacks, nitric oxide boosters, drinks as well as fat burning components. It is also available as a monopreparation.

A vitamin-like substance, synthesised in the body from amino acids (lysine and methionine) and available in animal-origin food. It is a component of muscle tissue (including the heart) and nervous tissue. It participates in fat metabolism and affects the transport of longchain fatty acids to cell mitochondria, facilitating their break-down and energy production.

It is a powerful antioxidant improving aerobic fitness and accelerating recovery after intense exercise. Recommended for use by endurance athletes. In sports supplementation, carnitine monopreparations and multi-component products are available that have energising, slimming and endurance effects.

CAPSAICIN An organic compound found in chilli fruits, soothing pain and having thermogenic properties as a result of triggering epinephrine and norepinephrine release from the adrenal medulla. It provides for improved metabolic processes and fat burning. Use of capsaicin with casein-containing products is not recommended, as those products cause a delay in the change rate and discomfort in the upper abdomen. In sports supplementation, it is used in combination with caffeine, polyphenols from green tea, and in fat reduction and weight control programs. It is also used by people on weight loss plans with only average physical activity.

A source of polyphenols, including catechins (such as EGCG – epigallocatechin gallate), showing high antioxidant capacity (protecting against oxidative stress effects) and slightly less lipolytic effect. It also affects testosterone metabolite (DHT) activity, which causes male pattern baldness, and problems associated with prostatic hypertrophy. Chinese tea is available in the form of monopreparates, slimming extracts and dietary supplements with antioxidant capacity: from vitamins and vitamin and mineral preparations, through fat burners, creatine stacks to a variety of agents regulating hormone levels.

CLA An unsaturated fatty acid with an omega-6 group as a linoleic acid isomer. Foodstuff of animal origin (beef meat and high-fat dairy products). It is thought to have anti-diabetic, anti-cancer and anti-inflammatory effects.

It speeds up the metabolic rate, reduces the digestive enzymes’ activity and is used in slimming diets. Supplements containing CLA (or CLA monopreparates) are indicated for people with different levels of physical activity (from endurance sports to low physical activity), to reduce body fat and improve body weight.

GINGER RHIZOMES EXTRACT

These are phenolic compounds enhancing lipolysis found in raspberries, that give them

For centuries, Ginger rhizomes extract has been used for digestive problems, or as a

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GREEN COFFEE EXTRACT A concentrated source of valuable polyphenols. Their quality in unroasted green coffee bean extract compares to compounds in green tea and grape seeds. They intensify the fat burning process and inhibit fat retention in the body. The main component of the extract is chlorogenic acid (ACG), which is an antioxidant that facilitates glucose absorption from the digestive system, influences body fat mass reduction and improves its composition and your overall silhouette. It is a component of many weight loss supplements and different formulations improving overall health.

GREEN TEA EXTRACT

RASPBERRY KETONES

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warming remedy to fight infections. Its active ingredients, chiefly gingerol, are powerful antioxidants having general thermogenic and topical anti-inflammatory effects. In practice, they are built similarly to capsaicin or piperine molecules, which are responsible for the spiciness in chilies and black peppers. Moreover, most importantly, gingerols stimulate energy production and inhibit the feeling of hunger, which is very helpful when keeping a restrictive diet.

SYNEPHRINE An organic compound obtained on an industrial scale from a bitter orange fruit (Citrus aurantium), which is widely used in weight-loss processes among athletes, active people and those with sedentary lifestyles. It is a source of synephrine and octopamine, which in combination with caffeine and polyphenols contained in green tea affects lipolysis, by releasing fatty acids from adipocytes and, through increased energy expenditure, cause their burning in the mitochondria. Very popular, especially after ephedrine was de-legalised by the Word Anti-Doping Agency. Use of these preparations is contraindicated by hypertensive persons. In sports supplementation, it is present in slimming and sculpting body programmes as a component of thermogenics, creatine stacks and nitrogen boosters.

CINNAMON BARK EXTRACT A patented formulation containing an aqueous cinnamon extract that has a positive effect on insulin metabolism (in terms of glucose level reduction and its tolerance), and nutrients transport (such as amino acids, glucose, creatine) into muscle cells. Improves the lipid profile in the blood by balancing various cholesterol fractions. It has a thermogenic effect and is a component of advanced nutritional supplements for slimming diets, as well as creatine stacks and nitrogen boosters.

W RST10

In this group, we’ve put the potentially dangerous ingredients that can cause excessive heart stimulation, high appetite reduction, insomnia, and other side-effects that can lead to medical complications. These ingredients are also on the ‘banned’ list of the Polish Sanitation Authorities, so their availability is strongly limited for various sound safety reasons.

JOHIMBE A natural indole alkaloid and a component of johimbe (Pausinystalia johimbe) bark is also a recognised aphrodisiac and potency-enhancing agent. It stimulates the nervous system to function by blocking the alpha-2 adrenergic receptors. Tree bark of medical yohimbe is also a source of alkaloids (isojohimbina, alojohimbina) that may enhance its activity. With proper dosing, taken with caffeine on an empty stomach and for a longer period before taking food, it also enhances lipolysis processes as a result of increased noradrenaline concentration in the body. There are no strictly-defined dosage standards. Some sources describe an optimum dose of 0.2 mg/kg body weight (usually a dose of 5-10 mg per day is applied). This may have an adverse effect on the operation of the cardiovascular system, even in completely healthy individuals.

GUGGULSTERONES Ingredients of active resins derived from Commiphara mukul, which has been used in the folk medicine of the ancient East to fight overweightness and obesity. It affects the lipid profile in the blood and increases the metabolism. Excess consumption can lead to disturbances in the functioning of the digestive system, cause headaches and intensification of allergic reactions. In sports supplementation, it is used for body mass reduction and to improve its composition and as a component of some thermogenics, and as a monopreparation. The dosage is 50–100 mg per day. The use of higher values may cause adverse side-effects, as described above.

PHENYLETHYLAMINE PEA A chemical compound present in a natural form (for example in chocolate) and synthesised in the human body from L-phenylalanine amino acid.

As a neurotransmitter and neuromodulator, it affects the nervous system, increasing the amount of dopamine and noradrenaline. Its only disadvantage is that it is very rapidly degraded by the MAOB enzyme when taken orally, and can therefore be modified by disintegration-delaying components.

In sports supplementation, PEA is used to enhance mood, stimulation, and increase thermogenesis before a workout. It can also be an ingredient of some fat burners. Excessive and frequent administration may reduce mental capacity.

SIBUTRAMINE

A chemical compound used as an anorectic (appetite suppressant) in obesity treatment. The mechanism of its actions involves inhibition of norepinephrine, serotonin and dopamine reuptake. Enhances postprandial feelings of satiety and increases energy expenditure, possibly by increasing thermogenesis, which leads to a decrease in body weight of up to 25 kg per month, which is a very large disturbance to homeostasis. On January the 21st, 2010, the Committee for Medicinal Products for Human Use, under the European Medicines Agency (EMA) recommended suspending the marketing authorisation on EU markets for all preparations containing sibutramine. This was related to the Sibutramine Cardiovascular Outcomes (SCOUT) study results, which showed an increase from 10.0% to 11.4% risk of myocardial infarction not resulting in death, stroke not resulting in death, and cardiac arrest positively ended with resuscitation or death from cardiovascular events, in patients over 54 years of age with cardiovascular disease or type 2 diabetes treated with sibutramine compared with placebo. The increase of risk was associated mainly with increased heart attack rate and stroke incidence, which did not result in death.

GERANIUM EXTRACT DMAA, 1,3-DIMETHYLAMINE A chemical compound containing a small amount of geranamine oil obtained from geraniums (Pelargoniom odorantissimum) – the common ornamental plants often found in gardens and pots. It is an aliphatic amine influencing neurotransmitter activity (including catecholamines), which stimulates the body, and has a thermogenic effect. It improves the capacity for exercise (strength and endurance), especially when used with caffeine, and also improves intellectual abilities by increasing concentration and memory. It is not recommended for use before the age of 18. DMAA is widely used in sports supplementation to provide stimulation, improve physical capacity and as an ingredient in fat burners. It also available as a monopreparation.

In 2009, the World Anti-Doping Agency placed geranamine on its list of banned (performanceenhancing) substances.

HORDENINE N,N-DIMETHYLTYRAMINE

A naturally occurring alkaloid in some cactus and locust trees (acacia), increasing the contractile force of the heart, and having bactericidal and bacteriostatic effects (retaining the appropriate level of bacterial flora). Hordenine’s effect is short – therefore higher doses are used. It affects noradrenaline levels, speeding up the process of reducing body fat reserves, and also has a stimulating effect. Not available as a monopreparation.

In supplements it is used in combination with caffeine and synephrine as a stimulant (creatine stacks, nitrogen boosters) and fat burners. So far, its effects have not been proven, and only works in conjunction with other mixtures that may have a thermogenic effect.

3,5-DIIODOTHYRONINE A thyroid hormone metabolite. It has only been tested on animals and has been proven to intensify oxidation. Thus it can help to reduce body fat (weight loss). Based on medical literature there are no contraindications and side-effects from its use during treatment of thyroid hormone.

6,7-DIHYDROXYBERGAMOTTIN, BERGAMOTTIN A naturally occurring organic compound (belongs to furanocoumarins) present in grapefruit and grapefruit-based products, in bergamot oil and essential oils in citrus. It inhibits cytochrome P-450 activity that metabolises many substances used in sports supplementation and medicine.

Added to sports preparations, it provides high bioavailability and effectiveness of nutrients. It also raises testosterone hormone levels. In U.K., it has been banned by the Sanitary Inspectorate.

FORSKOLIN COLEUS FORSKOHLII) An Indian nettle, its root – raw material – is used as a source of biologically active diterpenes. It has been proven that forskolin activates adenylate cyclase and increases cAMP levels, thereby affecting the growth of muscle mass and reducing body fat. It lowers the level of cortisol, which is a hormone having a catabolic effect on muscle tissue. In supplementation, it is used to support effort, build the silhouette and reduce body fat.

EFEDRINE A plant alkaloid, phenylethylamine derivative is used as a stimulant, appetite reducer, and concentration-increasing agent. Sometimes also used as a doping agent and in its ECA form (a mixture of ephedrine, caffeine and aspirin) as a strong, effective slimming preparation. In some people it may cause a psychological dependence (has an initial euphoric effect without a related physical effect), and due to increasing tolerance cannot be used for long (in time, receptors are blocked and become insensitive to ephedrine).

TYRAMINE 4-HYDROXYPHENETHYLAMINE A derivative of tyrosine present in a natural form in plants (including wine, tea, chocolate) and animal foods (red meat, cheese). It affects the severity of burning stored fat (lipolysis). Excessive intake of tyramine can cause side-effects (increased blood pressure, headaches). Tyramine is a component of slimming supplements and stimulants (in combination with caffeine).

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IN THE SERVICE OF MUSCLES

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NITRIC OXIDE NO IS A RELATIVELY NEW SUBJECT IN PHARMACOLOGICAL STUDIES. THE FIRST STUDY TO RESULT IN FURTHER EXPLORATION OF NO’S EFFECT WAS PUBLISHED JUST 33 YEARS AGO. HOWEVER, IT HAS HAD A HUGE IM PACT ON THE RESEARCH ENVIRONMENT, RESULTING IN ALMOST 40,000 PUBLICATIONS WITH NO IN THEIR TITLES, AND MORE THAN 70,000 REFERENCING ITS ROLE TO A GREATER OR LESSER DEGREE. THE EFFECTS OF THIS COMPO UND ON THE BODY ARE VERY BROAD, WHICH CAN INDEED BE SEEN IN THE HEADLINES OF THE STUDIES, AND INC LUDE THE MUSCLE MASS HYPERTROPHY EFFECT, INCREASED GLYCOGEN SATURATION, SUPPORTING ERECTILE DYS FUNCTION TREATMENT AND REDUCING HYPERTENSION. IN THIS ARTICLE I WILL PRESENT THE EFFECT OF ARGININE AND OTHER NITRIC OXIDE BOOSTERS ON NOT ONLY BODYBUILDERS, BUT ALSO ATHLETES.

N

itric oxide was discovered in 1977 by Ferida Murad, a scientist who showed that nitroglycerine – and similar heart medication – produce nitric oxide, which leads to an increased diameter of the blood vessels and, as a result, increased blood flow. A few years later, in 1980, Furchgott and Zawadzki said that intact endothelium of blood vessels releases endothelium-derived relaxing factor (EDRF) when influenced with acetylcholine. It was only in 1987, when Louise Ignarro identified EDRF as nitric oxide. In 1992, NO was voted Molecule of The Year, and its finding was considered one of the greatest biological discoveries of the 20th century.

In 1988, Robert Furchgott was awarded the Nobel Prize jointly with Ignarro and Murad, for clarification of nitric oxide’s role as a signalling molecule in the nervous system to control smooth muscles. The research of those three scholars contributed to the discovery of the erectile dysfunction drug, sildenafil (Viagra).

BIOCHEMICAL BASIS of NO’s formation In the body, nitric oxide is formed from the guanidino group of the L-arginine amino acid in a reaction catalysed by several isoforms of the nitric oxide synthase (NOS) enzyme. The reaction requires the presence of molecular oxygen and the following co-factors: NADPH, FAD and tetrahydrobiopterin (BH4). An interesting fact here is that it is precisely because of the guanidino group in the arginine molecule that it exhibits an effect on nitric oxide production. The group contains very few compounds, which include arginine, creatine, glycocyamine and guanidine propionate. This explains why only some amino acids may increase NO production, while others do not. However, taking into account the fact that these molecules are very closely related to creatine – they are either substrates in its creation, or are its semi-products – this also explains why some athletes, during supplementation with this agent,

also feel a strong muscle-pumping effect. Of course, it depends on having a very high receptor sensitivity, and so not everyone will feel this effect.

HOW DID ARGININE CONQUER the supplements field?

When the nutrition in our system is running low on L-arginine, a superoxide anion is formed instead of nitric oxide, which reacts with the nitric oxide present in the body and forms a compound belonging to a free radical group (peroxynitate anion) that reacts with virtually every cell it encounters.

This can cause significant impairment within the blood vessels, which is a very undesirable effect in which the lumen of blood vessels cannot expand, and the free radicals’ activities lead to endothelial damage. This promotes, for example, aggregation of platelets and cholesterol, leading to congestion and hypertension. People who avoid protein-rich diets are particularly exposed to L-arginine deficiencies. In the majority of people consuming meat, fish, eggs and dairy products, as well as athletes’ supplements, such deficiencies are not observed.

L-arginine supplementation restores proper nitric oxide synthesis, and consequently prevents increased incidence of cardiovascular system diseases (including atherosclerosis and hypertension). L-arginine also increases the level of certain hormones that regulate metabolism (growth hormone, insulin, adrenaline etc.), which increases nitric oxide amounts and improves blood flow control. Healthy production of NO is therefore crucial to every process in the body that requires blood circulation. Nitric oxide accelerates healing of cuts and sores, as well as injuries to muscles, tendons and ligaments.

It also prevents atherosclerosis (hardening of the arteries), erectile dysfunction and diabetes.

And what about

ATHLETES? The study results also indicate that L-arginine taken with carbohydrates can accelerate and improve the initiate regeneration pro-

cess for all athletes, not only bodybuilders.

Although the main advertising slogans of nitric oxide boosters talk about the amazing feeling of muscle pumps described by Arnold Schwarzenegger in the middle of this article, the effects of these supplements goes far beyond this aspect. During one of the tests exercising athletes were given carbohydrate, or carbohydrate and an arginine product 1, 2 and 3 hours after training. These supplements contained 1 g of carbohydrate per each kg of body weight, or a mixture of 1 g of carbohydrate and 0.08 g of arginine per each kg of their body weight.

The observed increase of glycogen level in the muscles during the four-hour regeneration process after training was significantly higher in athletes who were given the carbohydrate and arginine mixture. Researchers attribute the results to L-arginine’s ability to increase glucose bioavailability, thanks to which a larger amount is converted into glycogen and stored in the muscles. Therefore we recommend using NO boosters together with carbohydrates, both before a workout to strengthen the muscle pump effect, and also immediately after it to increase glucose bioavailability, for example. Arginine may also help in the fight against obesity as it prevents the growth of fat cells and stimulates the growth of highly thermogenic brown adipose tissue, which accelerates calories and fat burning reactions in the body. In addition, arginine acts as a chemical signal accelerating the metabolism.

But let us return to the muscle pump phenomenon described by Arnold Schwarzenegger. It was once considered to be a temporary physical state in which the muscles are filled with blood. Many leading physiologists claimed that ‘the pump’ does not actually play any role in the process of muscle growth. A few years ago, this view was strongly criticized.

I mentioned earlier that the enzyme nitric oxide synthase is responsible for L-arginine’s conversion into nitric oxide. This enzyme is the source of the ‘pump’ so desired by us.

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DILATED

NORMAL

blood vessel

blood vessel vasodilation

decreased blood pressure

Increased transport of: O2 nutrients glucose

Decreased blood pressure Removal of cellular waste products

NITRIC OXIDE PRODUCED BY ENOS INDUCES A VASODILATION. THIS CAUSE A RELAXATION IN SMOOTH MUSCLE SURROUNDING THE BLOOD VESSELS, WHICH INCREASE THEIR DIAMETER AND BLOOD FLOW. THEREFORE BLOOD PRESSURE IS REDUCED AND THE TRANSPORT OF NUTRIENTS AND OXYGEN GREATLY IMPROVES.

Current research suggests that NO is more than just a vasodilator – in fact, it initiates the muscle hypertrophy process. Earlier experiments have shown that the pitch in NO production leads to the release of the hepatocyte growth factor (HGF) to the extracellular matrix, and then to activation of satellite cells responsible for muscle growth. This means that the sudden increase of the NO level is able to enhance the anabolic response to exercise. Taking L-arginine after training also has a positive effect on ejection of IGF-1 (insulin-like growth factor) and on associated long-term anabolic effects that stimulate testosterone secretion. Further research is required to be able to fully assess the cascade of these processes, but today it is already known that the nitric oxide effect goes far beyond the muscle pump.

VARIOUS FORMS of arginine

LARGININE ALPHAKETOGLUTARATE AAKG is a source of amino acid arginine and alpha-ketoglutaric acid. AAKG products show efficacy in raising anabolic hormones and amino acid metabolites levels, including insulin-like growth factor (IGF-1). AAKG also has an anti-catabolic effect supporting protein synthesis, and thus inducing muscle growth. Studies of arginine alphaketoglutarate show that it improves both the metabolism of amino acids (mostly arginine) and electrolytic profile in haemodialysis patients – both of these features may help bodybuilders. Due to its involvement in protein metabolism, L-arginine alphaketoglutarate is considered to increase both anabolic and anti-catabolic processes. Supplementation with these compounds above the normal diet level can further intensify these activities.

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Although standard arginine is a practical, growth hormone stimulant, its derivative – AAKG – has a better vasodilation effect.

Use AAKG MEGA HARDCORE or TREC I if you want to maximise the transport of a component to the muscles by increasing blood flow. L-arginine alphaketoglutarate is more stable after digestion, and thus more effective. I would recommend this supplement particularly in the new, liquid shot form.

LARGININE HCL LARGININE HYDROCHLORIDE comes in a perfectly water-soluble form, but has a bitter taste and is absorbed more slowly than when combined with alpha-ketoglutaric acid. This is a very good alternative. While it does not provide so violent and spectacular a pump as alpha-ketoglutarate, its effect is prolonged.

LARGININE MALATE A salt formed by the combination of two Larginine molecules with one molecule of malic acid. It is very highly bioavailable, easily digestible, so it acts quickly, although doesn’t last too long.

A wise option is to combine the ester that acts very quickly with the one that act slower, but is more stable. However, the best solution is to combine L-arginine malate with L-ketoglutarate. Happily, TRECA have this exact composition in the following products: AAKG MEGA HARDCORE, NITROBOLON, NITROBOLON II and S.A.W. Of course, we can also successfully use this amino acid in a free form or as hydrochloride. I especially recommend a unique TRECA product – L-ARGININE XTREME in KING SIZE capsules, which greatly facilitates precise supplementation.

What about

CITRULLINE? This component is the second after Larginine, and the most important NO production activator in the path using nitric oxide synthase (NOS). Citrulline (CIT) participate in the synthesis of an active mediator and during exercise facilitates its production. At the same time, together with adenosine triphosphate (ATP), it is involved in muscle fibre contraction. Scientific studies have shown that the combination of citrulline and arginine provides a much greater production of nitric oxide than the corresponding dose of arginine alone. Due to the fact that citrulline is not a direct substrate of this reaction, but its precursor, it is therefore not vulnerable to competing metabolic processes that use L-arginine as a base for the production of non-nitric oxide molecules. Citrulline is also a primary precursor of creatine. It affects the growth rate of phosphocreatine synthesis. It is part of non-protein nitrogen, which is formed as a result of muscle protein catabolism and consequently shows strong anti-catabolic activity. Studies have shown that citrulline malate can reduce fatigue during exhausting exercise. According to scientific data, as a result of oxidation reactions citrulline malate supplementation increases ATP production by 34%, and the phosphocreatine recovery rate by 20%. The authors of this study concluded that the changes in muscle metabolism induced by citrulline malate intake indicate that it can promote energy production as a result of oxidation reactions. It also increases strength by a number of distinct mechanisms. Most of all, it enhances the excretion of acidic metabolites – hydronium ions – which is a by-product of ATP breakdown during intensive exercise – and ammonia from the blood during exercise. In addition, citrulline malate in combination with arginine may cause vasodilation, which also improves the strength and reduces feeling of fatigue. The only significant drawback of this supplement when citrulline malate is administered alone is the dose you need to take to see positive results.

Therefore, it is best taken in combination with L-arginine. It greatly improves recovery between workouts, and is even better if you want to reduce fatigue during a cardio session as CIT improves strength and endurance.

THREATS TO the NO production process The primary threat to nitric oxide synthase catalysing the NO production process in the body is another enzyme, arginase, which competes for a substrate with it. The effect

of its activity is L-arginine disintegration as a result of hydrolysis of urea and L-ornithine.

Arginase allows the body to adjust nitric oxide levels in the body. Its activity may not be stopped, but with a proper supplementation strategy it can be ‘cheated’ a bit to make maximum use of the NO effect for our muscles’ benefit. One method is to use nitric oxide boosters in several smaller portions throughout the day, instead of doing one large one. Another is to combine several L-arginine forms of different absorption kinetics with L-citrulline – the product of the entire process. Comparing the two processes using L-arginine as a substrate, NOS and nitric oxide production is more beneficial thanks to the above-described methods.

I mentioned earlier that one of the risks for nitric oxide production is too-small amounts of arginine in a diet, which causes a disturbance in NO production as a result of competition with the superoxide radical anion of nitric oxide synthase (NOS) . Oxidative stress is considered to be one of the key threats in this reaction, therefore we can observe positive effects when combining arginine and citrulline with substances defending against free radicals. Asst. Prof. Clayton L. Camic of the University of Nebraska-Lincoln in the United States demonstrated that the use of an arginine supplement for 4 weeks (1.5 or 3 g of arginine and grape seed extract containing polyphenols, which are powerful antioxidants) increases the body strength by about 20%. The compound seems to work by increasing blood flow, growth hormone release or by improving the functioning of the blood vessels’ lining cells. The promising supportive effects of NOS were also demonstrated by a patented polyphenol plant matrix called ViNitrox, consisting of a combination of grape extracts (Vitis viniferia) and apples (Malus pumila) in strict proportions.

In studies, it was found that of all mixtures this one most supported the action of nitric oxide synthase, mostly by blocking reactive oxygen forms having a negative effect

The greatest feeling you can get in a gym, or the most satisfying feeling you can get in a gym, is the pump. Let’s say you train your biceps. Blood is rushing into your muscles, and that’s what we call the pump. Your muscles get a really tight feeling, like your skin is going to explode any minute. It’s really tight, it’s like somebody blowing air into your muscle.

It just blows up and it feels different. It feels fantastic.

Arnold Schwarzenegger on NOS concentration and nitric oxide production.

Another threat is cNOS and iNOS enzyme stimulation, which in some cases reduce the body’s response with just a few portions of arginine. As a result, production of endogenous nitric oxide is blocked to a large extent and the blood vessels are no longer expanded as much. iNOS activity reduces nitric oxide synthesis by increasing production of ADMA (asymmetric dimethylarginine).

The good thing is that this process can be controlled, for example by binding arginine with alpha-ketoglutarate ester, or by adding antioxidants or agmatine. By inhibiting this process, L-arginine degradation and nitric oxide production amounts are not reduced, even after prolonged use, which is very good news for people who use fixed arginine supplements in order to lower blood pressure.

job, although recent scientific research has shed some new light on this molecule. NO is relatively rapidly oxidized to nitrite (NO2) and nitrate (NO3-), which are inorganic nitrogen compounds, and studies have produced surprising results. By analysing NO secondary metabolites, it has been discovered that that there is another, alternative production path for this cell mediator’s production in the human body to the NOS (nitric oxide synthase) enzyme, and that is a nitrite-nitrate-NO path formed of these components. The studies being conducted with the participation of athletes are very promising, and seem to indicate that nitrate supplementation leads to increased NO levels in the body. The researchers have gone a step further and combined them with creatine and arginine. As a result, two

ALTERNATIVE NO PRODUCTION pathways The human body has many undiscovered secrets. So far, no one has analysed what happens with nitric oxide after it does its

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very potent active ingredients were made with enhanced vasodilating potential: creatine nitrate and L-arginine nitrate. These are characterised by high bioavailability and resistance to the acidic environment of the digestive tract. The first is also an ingredient of an innovative keratin matrix – CREA9 XTREME.

Arginine and other NO boosters

IN DIFFERENT SPORTS DISCIPLINES Before we consider whether it’s worth using nitric oxide boosters, let’s summarise their effect: By relaxing the blood vessels endothelium, NO boosters increase blood flow to muscles and cause a pumping effect.

This results in increased tension of the muscle cells which send an additional stimulus that is essential for muscle hypertrophy.

Smooth Endothelium Muscles

Inorganic Nitrates L-Arginine

eNOS

Vasodilation

They guarantee blood vessels’ flexibility, which allows the body to tolerate higher heart rates and protect against cardiovascular diseases, including atherosclerosis.

Taken after a workout, they enhance IGF1 secretion, stimulate satellite cells and improve the saturation of muscles with glycogen, thus significantly accelerating Considering the above, we can conclude the regenerative processes. that nitric oxide booster supplements make a positive contribution to every kind of sporBy effecting extension of the blood ves- ting discipline, including endurance sports sels, they increase oxygen and nutrients and the martial arts, and that athletes are undelivery to the muscles, and accelera- necessarily afraid of them. One only needs te the outflow of acidifying metabolites to consider their appropriate dosage and that impair their regeneration. time of administration. Bodybuilders can justify using a dose of more than 0.1-0.2 g They increase the ATP production rate L-arginine per kilogram of body weight per and phosphocreatine recovery, and as day, dividing it by 0.5 to 0.1 g/kg before and a result increase exercise performance. after training. For endurance sports and martial arts, to improve oxygen transport, They sensitise muscle cells to glucose. burn fat and increase energy substrates regeneration rate, a dose of 0.05 g/kg is recomThey help to metabolise adipose tissue.

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NO

NO

mended in two portions separated from the training in order to avoid feelings of muscle pump, which can be a big obstacle in these disciplines. Of course, post-workout supplementation can be used on its own to achieve all these aspects without feeling the so-called pump.

Louise Ignarro, who received the Nobel Prize for the discovery of NO, suggested arginine supplementation of 5 g per day or more.

According to many researchers, L-arginine and other products that affect nitric oxide production can be considered a panacea – a good medicine for everything.

Jakub Mauricz mauricz.com

TW Rash 005

www.trecwear.co.uk/

STORE LOCATOR: ABERDEEN – 12 King Street BRISTOL – 3–5 Greyhound Walk, Galleries The Mall CONSETT – 65 Middle Street DONCASTER – 12 Copley Road DARLINGTON – 72 Skinnegarte LEAMINGTON SPA – 58 Clements Street, Warwickshire CHESTER – Unit 6, Old Port Square, South View Road GRAVESEND – 2 Brewhouse Yard, Queen Street KINGSTON – 9 Union Street, Crown Arcade, Unit C, Kingston Upon Thames LUTON – 29 Collingdon Street, Luton, Bedfordshire LONDON – 263 The Vale, East Acton LONDON – 12 Wordsworth Parade, Wood Green LONDON – 197 Uxbridge Road, West Ealing LONDON – 347 North End Road, Fulham LONDON – 215 High Street, Unit 3, Hounslow MANCHESTER – Unit 2, Broughton Road, Salford MIDDLESBROUGH – 2 Newport Crescent READING – 545 Oxford Road READING – 4–5 West Street RUGBY – 4 Central Buildings, Railway Terrace SLOUGH – Shopping Queensmere Center SOUTHAMPTON – 399 Shirley Road WATFORD – 177 St. Albans Road WITNEY – 106 High Street WOLVERHAMPTON – 32 Snow Hill

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