Vitamin-shop Magazine IR

IE/02/2013 [02]

2013

STREET WORKOUT

GIANT

FROM RUSSIA DENIS CYPLENKOV

VITAMIN-SHOP® LUCAN

DUBLIN, Unit 4 Ballyowen Castle Shopping Centre,

IRELAND

Lucan

I am a trained nutritionist. Therefore, I have a very wide knowledge of what it takes to build a healthy diet. I have worked at many restaurants as a chef.

After my arrival in Ireland, I was planning to open my own milk bar for every budget. This was my first idea to start up my own business. I am an active person, therefore I know well that to achieve the best effects, training must be supported by supplements. This applies to all sportspeople and disciplines: not only bodybuilders, but fighters, swimmers and football players.

During my short stay in Ireland, I noticed that VITAMIN-SHOPs® I knew from Poland were also present there. I analysed the operating principles of that business based on franchising. Everything seemed reasonable and clear. I decided that it was an excellent idea for me and I opened my own shop.

It is located next to a large gym of the biggest fitness chain in Lucan Ballyowen Castle Shopping Centre co. Dublin. I can easily say that it was a very good decision. A reputable brand, invaluable training, marketing support and excellent product offer form the key to success of the VITAMIN-SHOP® chain. At present, I cannot complain about the lack of customers. People have finally realised that a healthy diet and good appearance are important elements of their everyday life. I am glad that I invested in my own business which has a great development potential.

VITAMIN-SHOP® BLANCHARDSTOWN

DUBLIN 15, Unit 105a Coolmine Industrial Estate,

IRELAND

Blanchardstown

Before we decided to run a business together, we had had a chance to gain some precious sales experience. Thanks to the combination of the knowledge we obtained during our university studies (Tomasz graduated from the Physical Education University and Michał studied Administration Law), we managed to cope with our new role of entrepreneurs very quickly. We decided to open our own VITAMIN-SHOP® with supplements and foodstuffs for sportspeople. The chain gives one much bigger development opportunities than operating on one’s own initiative. We have access to a very wide product range and an efficiently organised logistics network.

VITAMIN-SHOP® provides cooperation opportunities and we can learn from the best in the sector. At the same time, we have decision-making freedom.

The chain created its own modern image, which is widely recognised by customers in the Irish market. We can say that VITAMIN-SHOP® changed the perception of physical activity and supplementation in Ireland, to a certain extent. This is proven by the profile of customers that visit our store. These are people of different age and not only bodybuilders. Many of them are older in years, but young at heart. We want to meet their expectations by offering professional support to help them achieve their goals, however ambitious they are. Our store is located in Blanchardstown next to the biggest shopping centre in Ireland.

VITAMIN-SHOP® DUNDALK

Ireland GERMANY

DUNDALK, 69 Clanbrassil Street

Before we opened the shop we have already being running a VITAMIN-SHOP® in Navan Co Meath for the past 18 months. This was a completely new venture for myself and Jamie, before we opened the business we worked in field sales. Our first shop was opened in our home town of Navan Co Meath.

The town is located 45 min from Dublin. Our second shop was opened in Dundalk Co louth. The towns are quite large with many gyms located in and around the centers. Dundalk has a large collage with students attending from around the country. For us this was an easy choice. The VITAMINSHOP® is the largest network of sports supplements in the country. This gave us an opportunity to hold the widest selection of brands with great prices for our customers. A good sales person is someone with passion for the product. Our staff love fitness and supplements. Each member was hand picked out of local gyms. Before opening the shop i used only basic supplements such as whey protein and creatine. Ireland as a country i see getting healthier, young men are swamping the pint glass for a dumbbell.

I feel very optimistic about our future in the VITAMIN-SHOP®.

www.vitamin-shop.net

OUR PARTNERS ATHLONE CORK DUBLIN DUBLIN DUBLIN DUBLIN DUNDALK FERMOY GALWAY LIMERICK NAVAN TIPPERARY

6 Church Street North Main Street Shopping Centre Parnell Street, Moore St. Mall-Shopping Centre

DUNDALK

41 Aungier Street Coolmine Industrial Estate, Blanchardstown

NAVAN GALWAY

ATHLONE

LOCATION

69 CLANBRASSIL STREET, DUNDALK

DUBLIN

2 NEW

Ballyowen Castle Shopping Centre, Lucan 69 Clanbrassil Street

NEW LOCATIONS

COOLMINE INDUSTRIAL ESTATE, BLANCHARDSTOWN

LIMERICK

BALLYOWEN CASTLE SHOPPING CENTRE, LUCAN

TIPPERARY

69 Lower Patrick Street 7 Francis Street 37 Thomas Street

FERMOY CORK

Preston Place 32 Main Street

Biggest in Europe professional stores network with foodstuffs, dietary supplements and vitamins for sportsmen and active people.

Biggest assortment Best prices Attractive product promotions Professional service Well designed and functional shops Biggest stores network If you are interested to opening a professional sale point of food supplements and vitamins under the brand VITAMIN-SHOP® please contact with us: ireland@vitamin-shop.net

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NITROBOLON S.A.W 1100 g 110

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BETA-ALANINE 700 VITAL STACK DRINK 60 cap

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02/2013

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XPLODE 500 g 50

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BETA-ALANINE GAIN BOLIC 6000 4000 g

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LIFE TELLS US THAT SOMETIMES IT’S BEST TO GO STRAIGHT TO THE ROOTS. THIS WAS THE CONCEPT BEFORE THE LATEST TYPE OF EXERCISE, BASED AROUND THE ANCIENT CALLISTHENICS. STREET WORKOUT IS AN ALTERNATIVE TO TRAINING WITH WEIGHTS. EVEN THOUGH IT ELIMINATES USING DUMBBELLS AND BARBELLS, IT HELPS YOU BUILD POWERFUL MUSCLES HARD AS STEEL. YOUR EQUIPMENT IS WHATEVER YOU FIND ON THE STREET: BARS, RAILS, PLAYGROUNDS, WALLS, USING JUST YOUR OWN BODY WEIGHT. YOU TOO CAN LOOK AND TRAIN LIKE HANNIBAL, THE LATEST TREC TEAM ATHLETE.

Y

ou need to be creative, well organised and consistent to use street workout. The system is based on natural movements and forces your muscles to fight gravity, helping them develop evenly. The workout was perfected

by HANNIBAL FOR KING. He gained huge popularity by publicising films of his spectacular training sessions. Street workout spreads like a virus, infecting fans in the USA and in other continents. Hannibal has many followers in Europe: groups of young athletes train together in Russia, Ukraine, France and Poland. There have even been world championships in street workout. Hannibal has given

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an exclusive interview especially for the readers of VITAMIN-SHOP MAGAZINE. VSM: Welcome. You’re an internet star: your films receive millions of hits. How have you become so popular? Who encouraged you to make your first video? Is Hannibal a pseudonym?

HANIBAL FOR KING: Let’s start with my real name, since I’m asked about it by a lot of people. That’s right: my parents did name me after the military leader of ancient Carthage, who brought the Roman Empire to its knees two thousand years ago. He was incredibly brave: he set off from north Africa with his army, including military elephants, crossing the Alps and winning numerous battles. He

took on a seemingly impossible challenge, and succeeded. He’s my inspiration! I always strive to achieve what others describe as impossible, similarly to my fans and people who watch my videos. They motivate me. I made my first film because I wanted to share my passion with others and promote this type of exercise among young people.

VSM: Street workout using bars is obviously very demanding. How did it all start? Where did your ideas come from?

How long have you been training?

HFK: Yes, it’s a very demanding sport, but it’s also very satisfying. I started very young, exactly 19 years ago. My family, especially my

Street

Workout

E K A M T E E R T TH E S

!

M Y G R U YO

eldest sister, had a lot to do with it when I was a kid. I grew up in a difficult neighbourhood, and training helped me stay out of trouble, if you know what I mean…

VSM: You have an impressive silhouette – many bodybuilders struggle to achieve such a physique. Do you also go to the gym and work out using weights?

HFK: Thanks. No, I don’t use weights, although it doesn’t mean I have any problems with going to the gym, as long as it fits in with my training. I have to say, though, I prefer working out in the fresh air, where I can enjoy the sunshine, to being stuck in a stuff y room.

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HANIBAL FOR KING

VSM: How often do you exercise – do you use a schedule? Do you prefer training in the morning or evening?

HFK: I work out 6–7 times a week, no matter what. I use lots of different exercises, depending on the muscle group I’m working on. I prefer training in the mornings, but I don’t think it really matters what time you choose.

Most of all you need to be consistent – but you also need to enjoy the exercise.

VSM: Bodybuilders claim that the best way of gaining a symmetrical silhouette is to keep surprising your muscles with new exercises. Do you agree?

HFK: Yes, I know what you mean, Here in the States we call it muscle confusion. As I said earlier, I work on different muscle groups, and according to the concept, I should change the exercises as often as possible. If that’s what you meant, then I doubt that my method is unusual.

To make progress, you need to remember to rest as well as to exercise. I think a good workout should be very intensive, but your body needs time to rest afterwards. That’s my method for building and developing muscles.

VSM: You work out hard every day – when do you regenerate? What else do you do apart from training with bars and rails?

HFK: Just like all other guys I like getting together with my buddies. My days are very busy, but apart from working out and all the

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other things I do, I’m involved with helping young people from my community. I encourage them to be active to help them keep out of trouble.

HFK: Food is important because it helps nourish the muscles. I don’t apply any special diet – I eat everything, always when I’m hungry, no matter what time it is.

VSM: What are your training goals? Is there place in your sport for competing with others?

VSM: What about supplements? What would you recommend for this kind of training?

HFK: I’m not one of those people who take the easy way out. I’m always looking for ways to help me improve my technique and perfect my moves. I think there’s space for competing in my discipline, but only when the participants respect each other and use their power in a fair competition.

HFK: A good quality protein powder is an absolute minimum. I have a rule that I never recommend supplements if I haven’t tried them myself, and I’m not sure that it’s top quality.

That’s just what TREC NUTRITION products are!

VSM: In most films you’re seen to be exercising with your iPod. What does music mean to you? Can you imagine working out without it? What’s usually in your playlists?

HFK: Music helps me focus on what I’m doing, and rhythm is essential for making repetitions fluid. I like many hip-hop artists, especially 50 Cent, DMX and Busta Ryhmes.

Sport would be dull without music!

VSM: Your body looks amazing; do you use any kind of diet? After all, muscles have their requirements. What do you usually eat, and at what times?

VSM: Some of your exercises seem to defy laws of physics, yet you move so smoothly as though gravity didn’t exist. How do you do it? Does such a superhero ever get tired? What would you suggest to people who’d like to take up street workout? Where should they start to develop a six-pack, arms and back like yours?

HFK: I’m tired after each training session, but only then I can be sure that I did it well and it will bring the desired effect. If you’re serious about taking up this type of exercise and want to see results, you need to be very strong willed. That’s the main thing! You also need to learn to listen to your body and respond to subtle signals it sends. It’s

important to be consistent in your training, to keep pushing your boundaries, and to make sure you rest after each session. That’s the only way for your muscles to regenerate and grow. You also need to learn to manage your time well, because it will allow you to find time for exercise and rest, as well as work and family. It’s very difficult, but extremely satisfying.

VSM: Did you know that you inspire hundreds of people across Europe? You have a group of devoted fans, who copy your style. Do you think street workout has a future?

HFK: Of course! I think the sport has excellent prospects. Training with railings is for everyone, not just for young people. I’d like to thank TREC NUTRITION for helping me reach a wider audience with links to fitness – I even heard that my latest film was popular with visitors to the FIBO trade show.

It allowed me to introduce my routine to people throughout Europe. Thank you once again; I’m planning on coming along to the event next year. Until then, TAKE CARE and WORK OUT HARD! VSM: Thank you very much for talking to us.

HFK: Thanks a lot. www.vitamin-shop.net

02/2013

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POWERFUL INSTANT BCAA MATRIX

A NEW GENERATION BCAA MATRIX How often does it happen that the workout is too hard for you? You go all out and you cannot last to its end, exercising at full speed? Your muscles are weak and they cannot cope with the repeated strain? Do you lack energy and endurance? Surely someone has advised you to use BCAA amino acids?

Have you heard that they provide energy, which is necessary for exercise and that they protect the muscles from catabolism? Our product can do a lot more than just plain BCAA amino acids! Its innovative formula has been elaborated with the most demanding sportsmen in mind. BCAA Turbo Jet is the strongest, the best soluble and bioavailable BCAA matrix that has ever been created in the laboratory!

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We are introducing BCAA TURBO JET! You won´t find such a product anywhere else!

These are not just plain powdered amino acids! We have taken care of your comfort and satisfaction! In contrast to other competitive prod-ucts, all raw materials used for the production of BCAA TURBO JET have been subjected to a complicated technological process, called MOLECULAR TURBO ACTIVATION. The micro-particles of all product components have a very well developed surface, which facilitates water access and therefore the process of their hydration can be quick and proceed without disruptions.

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It means the end of tasteless and disgusting precipitates, the end of mysterious fillers!

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BCAA TURBO JET does not only mean great solubility and easy absorption. The product components are immediately captured from the digestive tract and transported around the whole organism. Thanks to that they are used immediately after they have been consumed to satisfy the increased energy demand, both during the workout and immediately after its end.

INNOVATIVE COMPONENTS BCAA TURBO JET is an exceptional formula which is not the result of an accidental choice of components or economic calculations. We selected only the best and the most effective active substances and then we carefully worked out a unique production technology. Thanks to the intense ef-

atrix M e l solub ators y l h g i ive, h gy acceler t a v o in n CAA, ener B d • An f n o a s AA form olactone e of BC v i t c uron effe c t u s l o G m d • The Alanine an t effect ng ercisi x e Beta- e quick-es t r o sta durance th t h n t i o i n w t biliza city and e o m e ediat sing capa mass • Imm a e e r l c c s n and in of mu generatio h t w e o er gr e muscle r k c i u iv • Q ffect e d n a

forts of the specialist team and many hours of laboratory tests, we were able to create an unrivalled and a highly effective product for true professionals. In one product we have combined ultra pure, left-handed BCCA amino acids with more bioaccessible, more resistant and more strongly esterified forms and alpha-ketoglutarates. Moreover, we have also added super active boosters to this product! The combined power of betaalanine, glucuronolactone, piperine and energizing vitamins has made the BCCA amino acids work even better and stimulates your muscles more effectively to truly hard work.

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A unique combination provides L-Leucine, L-Valine and L-Isoleucine in three advanced chemical forms: a free one, an esterified one (Ethyl Ester) and as alpha-ketoglutarates (AKG). Thanks to the optimum proportions of advanced BCAA amino acid forms, the muscle cells can receive essential building and

energetic components faster, which leads to the increase of their concentra-tions. As a result of that, BCAA TURBO JET stimulates anabolic processes much more strongly and blocks the catabolism of muscle proteins more effectively.

The combination of the most effective accelerators, which increase the energetic, anabolic and anti-catabolic effect of BCAA amino acids contained in the product. A solid dose of Beta-Alanine and Glucuronolactone enables the improvement of concentration and at the same time it accelerates the elimination of harmful, acid by-products of metabolism. Beta-Alanine gives energy, improves the capacity and increases the production of Carnosine in the organism, which acts as a natural buffer and protects the muscles from excessive acidification. Thanks to that, the muscles can work longer and more effectively, and the process of their comprehensive regeneration is more effective.

The matrix of components which increase the effects of BCAA amino acids enables an even more effective use of their potential. An advanced formula of BCAA TURBO JET also contains a highly concentrated Black Pepper Extract (Bioperine®), which has a warming and stimulating effect and which increases the absorption of all product compo-nents by increasing the blood supply to the digestive tract.

A special vitamin formula, which contains nutritional micro-components controlling and improving the metabolism during intensive exercise. These exceptional bioactive substances in combination with branched amino acids also cause an effective and fast regeneration of the organism after a long and intensive workout. A special premix of vitamins (B6, B12, Niacin and Pantothenic Acid) supervises and regulates the correct progress of energetic processes in muscle cells. Vitamin C acts as a strong anti-oxidant and reduces free oxygen radicals, which are the by-product of intensive biochemicalreactions.

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LCARNITINE ideal in the war on fat There is a great deal of ongoing change in the fields of supplementation and Dietetics. New theories and fashions are springing up all the time for the use of various products. Some of them appear on the scene, rise to stardom for a few seasons and disappear without a trace. However, there are ingredients which have been used successfully for years and one of them is L-carnitine – an old but trusted companion in the war against unwanted fat.

T

he progress in scientific research both in Dietetics and supplementation continues to astonish us with new discoveries. Let us go back in time a little – in the past, products which are nowadays considered thermogenic supplements were not of much use, and the market that served the fight against excessive fat was dominated by Lcarnitine. Why is it so effective in burning subcutaneous triglycerides? In order to answer this question, we need to look more closely at its physiological function. L-carnitine is a vitamin-like substance, which means that its correct levels are indispensable for the proper functioning of the biochemical processes taking place in our organism. It is an ingredient of utmost importance for the intramitochondrial transport of fatty acids, in addition it influences the balance between fatty tissue and muscle tissue levels. It is true that thermogenic supplements had been gaining popularity in subsequent years, and in the end became competition for L-carnitine. But let’s say it clearly, their effect on subcutaneous fatty tissue is completely different. And this doesn’t mean that good old L-carnitine should now play a marginal role, on the contrary. Not everyone can take formulations which stimulate thermogenesis.

These supplements, aside from being effec-

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tive in getting rid of excessive fat, contain ingredients with the potential to stimulate the central nervous system (e.g. caffeine).

Moreover, during extreme physical effort they contribute to increases in both body temperature and blood pressure. What am I getting at? In fact, it can be concluded from observation that, although thermogenics are certainly effective, they are not for everybody – they are not recommended for those who suffer from ailments of the nervous, cardiovascular or circulatory systems. They cannot be used by sufferers of arterial hypertension either. What conclusions can be drawn from the above? L-carnitine, which makes use of different mechanisms to fight subcutaneous fat, is an effective agent that anyone can use, whereas thermogenics – despite their undoubted efficacy – are not recommended for everybody.

What is L-carnitine and where does it come from?

The substance which was given the name carnitine was first isolated from meat in 1905

by Gulewitsch and Krimberg – following this discovery it took a long time for research to commence on the

functioning and wider applications of this compound. It was only in 1947 that it gained interest, and subsequently became popular as one of the “miraculous substances“ assisting competitive athletes due to its multi-level effects and high effectiveness. After more research and assessments of its efficacy it became commercially available in a suitable form, as a dietary supplement recommended for athletes.

What is then this highly significant substance? L-carnitine is classified as an organic compound – the human organism is able to synthetize it in

bit more about the way it has to travel during the process. An essential aspect here is also transport of the free, predominantly longchain fatty acids. But let’s start from the beginning, that is from the site of the process. It all happens in the mitochondrion – a specialized cell organelle, a structure which is found within the cytoplasm. It fulfils very specific metabolic functions – in this case it is mainly transformation of nutrients into energy. How is it all connected? In the event of extreme physical exhaustion, for example caused by training, and during states of hunger, mitochondria work very hard.

After the depletion of the basic carbohydrate energy substrates there is a significant drop in energy levels and in response to hormonal stimulation the process of lipolysis is triggered – free fatty acids are released from the adipocytes (fat cells) and they begin to travel through the organism. After they reach the muscle cells in the blood, they enter the mitochondrial matrix through the mitochondrial membrane, where they are oxidized with a release of energy. This helps to maintain physical activity.

But it is not as simple as it would seem. Why? Bboth the outer and the inner mitochondrial membranes are permeable exclusively to short-chain fatty acids. In combination with coenzyme A, with the involvement of ATP they are carried into the mitochondrial matrix. There is a problem with the transport of long-chain fatty acids, which are much more numerous in our organism. It is

t

the kidneys, brain and liver from the amino acids methionine and lysine. It is present in relatively large quantities in our muscles.

Carnitine, or more precisely 3-hydroxy-4(trimethylazaniumyl)butanoate, exists in two stereoisomers.

L-carnitine – a super transporter The beneficial fat burning properties of L-carnitine are related to the mechanism of beta oxidation of fatty acids which takes place in the organism, and with the transport of fat molecules. In order to fully understand how the supplement works one should find out a

here that L-carnitine, also called a super transporter of fatty acids, comes to the rescue. It combines with the fatty acids to form acyl-L-carnitine and only in this form carries them across the inner mitochondrial membrane – fatty acids thus conquer the last barrier and reach the energy-producing furnace of the cell.

In the course of beta-oxidation which takes place in the mitochondrial matrix the fatty acids are converted into energy. It is interesting that a very efficient source of energy, e.g. the beta-oxidation of one molecule of Palmitic acid, yields up to 106 molecules of ATP. For the sake of comparison, the anaerobic breakdown of 1 molecule of glucose yields only one.

It would be worthwhile to mention here the process of beta-oxidation itself, which is a

specific mechanism of fatty acids combining with oxygen. Why should be mention it so late? Because it is only after the complex fatty acids aided by L-carnitine entered the mitochondrial matrix that the process of beta-oxidation is activated. The above mentioned compound which is formed as a result of carnitine combining with the complex fatty acid (acyl-L-carnitine), with the involvement of the appropriate enzyme, reacts with coenzyme A – and as a result free carnitine is generated once again, which can return to its original site. It is also the time when complex fatty acids can be converted to energy. It all depends on the optimal amount of oxygen, activity level and the number of active mitochondria, as well as the sugar level, since the process of beta-oxidation and thus the complete breakdown of lipids cannot proceed without the abovementioned ingredients.

What else? No oxidation of long-chain fatty acids occurring even in the largest quantities could take place were it not for the presence of the carnitine transporter and of its biologically active form – L-carnitine. The greater the momentary energy demand, the more of it is required in the cell. Provided there is a sufficient supply of carnitine, the process of oxidation of fatty acids takes place faster and is more effective.

Benefits, action and effects

L-carnitine is a substance with a wide variety of applications, and its working can be described as multi-level. It acts both as a transporter of fatty acids, an intermediary in the process of their breakdown and an anti-catabolic agent (in relation to muscles). It has a lipolytic effect on the subcutaneous fatty tissue. How can L-carnitine be of use to us? It is effective, after an appropriate transformation, in limiting the activity and effects of lactic and pyruvic acids (oxidation), which in the face of extreme physical activity lead to increasing muscle acidity (impaired acid–base homeostasis). This situation results in an increased activity of the enzymes which destroy muscle protein and the creation of an acidic environment which they require for their activity. L-carnitine inhibits this process and helps to prevent muscle degradation. It also influences energy conversions, as it mediates in the secretion of an active enzyme which increases energy production (obtaining of ATP from fatty acids using cytochrome oxidase). It also exhibits properties which have a beneficial influence on psychological well-being – this is linked

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to an ability to stimulate production of betaendorphins and a simultaneous decrease in the number of the received pain stimuli.

The anti-catabolic effect, which is a supporting factor in the stimulation of the anabolic conditions, can also be strengthened by reducing cortisol to an optimal level – it is after all one of the more dangerous catabolic factors which have an destructive influence on the muscle fibres. In addition, L-carnitine exhibits antioxidant potential, which has a protective effect on the muscle tissue, guarding it against the free, aggressive, reactive oxygen species (free radicals – ROS).

What can we achieve

through L-carnitine

supplementation

Maintaining of a balance between fat and muscle level Effective metabolism of subcutaneous fat without side effects Better transport and oxidation of free fatty acids Decline in bad cholesterol levels (LDL) and an increase and optimization of good cholesterol levels (HDL), Improved heart function (choline connection), Secondary prevention of cardiovascular and metabolic disease (health promoting functions) Improved sense of comfort and general psychological well-being, Antioxidant and anti-catabolic protection

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Indirect stimulation of anabolic processes (muscle growth) Decline in fatty tissue accumulation with increasing muscle mass

Dosage, supplementation and scientific opinion On the whole, L-carnitine dosage is possibly the most controversial of all the aspects related to this supplement. Once it was thought appropriate to limit the dosage to between 0.7–1 g daily, whereas nowadays this limit has been raised to servings of 2 to 3 g. It has been proven that L-carnitine essentially does not provoke any serious side effects, whereas in conditions of extreme physical effort it works with much greater efficiency in greater concentrations and increased dosage. It can be found that in the context of psychological and physical exhaustion of the organism and training development of today‘s athletes the dosage has been increased on account of the multidimensional effect of the supplement. The once recommended dosage of Lcarnitine is simply too low in relation to the demand for this ingredient under extreme conditions, such as a heavy physical workout in combination with other activities which place a psychological load on the organism (professional work, study).

Research findings published in “Metabolism – Clinical and Experimental” and in the “Journal of the International Society of Sports Nutrition” in 2009 unequivocally weigh in favour of L-carnitine and its antioxidant and anti-catabolic properties. One may thus draw the conclusion that, in its different fractions, it improves the dynamic muscle function and supports the regeneration of the muscle fibres at tissue level. The same can be said about research conducted at the University of Connecticut, which confirmed that the supplement works in that dimension irrespective of age. Whereas in the experiments conducted at the University of California in Storrs (published in 2008, in the Journal Strength Conditioning Research) it was proven that L-carnitine increased the amount of oxygen used by the subjects in the study sample group, during squats and forearm exer-

cises (the conclusions were obviously drawn in relation to muscle tissue). In the context of the same study the subjects were also tested for the number and presence of markers with a destructive influence on muscle tissue in relation to free radicals – the obtained results were satisfactory, as they indicated far lower levels of destructive markers than in cases with an absence of L-carnitine supplementation.

Absorption versus types of supplement

There are different types of carnitine products available on the supplements market (softgel, gelatin capsules, liquid, gel) which often contain different chemical varieties of the same ingredient. It is important to select the correct form to suit ones individual needs and demands and according to one‘s convenience and habits. I recommend liquid gel capsules, e.g. L-CARNITINE SOFTGEL, which contain a concentrated and highly absorbable form of chemically free L-carnitine, often referred to as L-carnitine base. Liquid-form concentrates L-CARNITINE GOLD and L-CARNITINE 3000 are also an excellent idea, they contain respectively 2000 mg and 3000 mg of free L-carnitine per serving. Of course one can also choose a multi-ingredient product – L-CARNITINE COMPLEX, which includes such valuable additions as chromium and Vitamin B6, or a blend of L-carnitine and green tea (L-CARNITINE + GREEN TEA). These ingredients have a synergistic effect and intensify the process of fat reduction as well as reduce appetite during a weight loss diet.

Brief summary

Compared to other fat burners and thermogenics, L-carnitine can be of benefit to everyone – it works in a specific and positive way irrespective of age and type of training one is involved in. It improves both mental and physical well-being and also fulfils a health promoting function. There are no contraindications as to its usage during a reduction cycle, such as is the case with thermogenics, which cannot be used by persons who suffer from cardiovascular or circulation problems. The multidimensional working effect and user safety, as well as convenience due to the existence of a variety of forms of the supplement make it appear in an extremely positive light. Now you know how it works and why it works so well – it is a perfect ally in fighting fat. It can also prove to be an excellent supplement for you, and this is confirmed by numerous research results.

JANUSZ ZIÓŁKOWSKI

A POWERFUL

E N G O L O C N I T R A ST

PRESENOKS! BEFORE O B E H T IN DOWN OUR SINEVENT WENT TO EXPRESS E 13 K 20 LI R E LD W U O O CCESS WE W L FIBO P MENDOUS SU ARY REPORT, E M R A SUCCESSFU M T TR U E S H T 13 O 20 D T IBIO POWER OF OUR EXH CONTRIBUTE TING OUR FIB NAL DESIGN RYONE WHO FI E V E E H OF T O P T T. U E N O D E R TU S EV GE G CERE GRATI PRESTIGIOU RT BY A LAR O IS H FF T E T OD A T E S N T U R IO C E TRIT CONC O ALL TREC NUTR OF TR THROUGH A T THANKS T S D E E V M R S IE A E H T W C A R LE ATH WAS SS OU TREC TEAM TION STAND E TO EXPRE E TR K H T LI T, O N LS E O A V E PR 2013 WHO WOULD FIBO POWER HOSTESSES PEOPLE. WE E L H T FU TI T A U A S E M U E B , THE S AND ISITED GE CROWDS UR PARTNER R MERS WHO V O LA LL D A E O T T C A S LL A TR RA WS ATTR AGE AS WELL ANK YOU FO WHOSE SHO OMPANY’S IM PROJECT. TH C T R N U A O IC D IF E N T N IG S UDLY PRESE H US ON THIS WORKED WIT O H !

W E S N E O E -D Y PLO JOB WELL WORK AND A YOUR HARD

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ven the best experts in the fitness, wellness and sport supplements industry could not have foreseen such a scenario. FIBO was relocated for good from Essen, a city that has been fixed in many minds as the capital of “iron sport”. The fair “went back to the roots” and after a 22 year break was again hosted in Cologne.

Right up to the very last minute many wondered if in doing so, the organisers took a step in the right direction. These concerns were quickly dispelled and the decision to change the location turned out to be the right choice. During the previous FIBO POWER editions in Essen, the exhibition buildings were overflowing with visitors so that it was necessary to respond to the growing, despite the economic crisis, popularity of the event. It is wellknown that the industry of sports supplements and training equipment is developing rapidly, but what happened in Cologne shows the true dynamics of this process. Even though the exhibition area was increased by nearly 30%, from 78 000 to 100 000 sqm, the halls were far from being empty. On the contrary – FIBO POWER 2013 had a recordbreaking attendance. Cologne hosted 10% more exhibitors and as many as 30% more visitors. Saturday came as a real shock to exhibiting companies and event organisers. In one day, FIBO had 45 000 visitors, i.e. nearly twice as many compared to the last-year event in Essen.

TREC’s stand was located in the main FIBO POWER hall. In the huge two-storied building, our stand was easily visible – designed with a flourish and at the same time with a sense of modern design, dominating the centre of Hall no. 1. Every person entering the building had to walk past the two-level stand featuring a vast range of state-of-theart multimedia. On Saturday, this location turned out to be so good that the crowds watching the shows on the TREC stage blocked up the passage between the two main halls in which exhibitors of dietary

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supplements and formulas were based. The spectacle was a real feast for the eyes as TREC NUTRITION stood out above the competition not only with a very attractive exhibition stand, but also with outstanding shows. As usual, Andreas Hordan – the exceedingly nice German strongman – was the master of ceremonies. Our company, as one of the major street workout promoters in the world, invited a Ukrainian team – COLLECTIVE WORKOUT, to the FIBO POWER event. Every day seven extremely physically fit young men attracted large crowds with their freestyle shows. A number of real attractions were also prepared by other members of the TREC TEAM ATHLETES. Excellent form was shown by Michał Komorowski, for whom FIBO POWER was the last test before a tough starting season. TREC’s stand also featured two giant strongmen from the Eastern countries – World Arm Wrestling Champion Denis Cyplenkov and World Weightlifting Champion Vladimir Kravtsov. Denis Cyplenkov was the centre of attention with his enormous, hulking arms which unfailingly sparked the interest of our visitors. The strongest and boldest of them tried their hand at arm wrestling with the World Champion. This was an unparalleled opportunity for a photo with the famous arm wrestler. Besides the shows at our stand, Vladimir Kravtsov also took part in the FIBO POWER 2013 weightlifting competition performed lying down. He turned out to be unbeatable – with 302.5 kg and no supporting T-shirt, he was the clear winner. Michał Karmowski and other TREC TEAM ATHLETES proved to be no less successful. Dawid Geler tested his new choreography. An interesting show was presented by competitors from the Benelux.

The extremely likeable Belgian Masters – Swen de Moor and Johan Kloosterman, showed a really good bodybuilding form. High scores were achieved by another Belgian competitor – Kurt Depoorter – Mr. Xtreme. Undoubtedly, he showed one of the best muscle definitions and separations during the entire FIBO POWER event. TREC was also proudly represented by the German MMA Master – Niko Lohmann, who participated in competitions held concurrently with the FIBO POWER event. To sum up, the shows presented at our stand were bursting with energy and like a magnet attracted visitors who wanted more more than just to admire statically flexed muscles.

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At FIBO POWER 2013, TREC NUTRITION presented not only a completely different, modern design, but also multiple new products, including STACK DRINK, L-CARNITINE 3000 and S.A.W. SHOT. This major fair is an excellent opportunity for supplement promotion and tasting.

A completely new line of products – ACTION LINE, was premiered during the event. Innovative energy gels – ADRENALINE GEL, LONG ENERGY GEL, REGENERATE GEL and CARBO FULL GEL made an excellent impression on customers. Because of its special formula, HYDRO GEL is very well absorbed and its active ingredients are much more stable and more rapidly delivered to the working muscles. The new line of products will be available in stores starting from April.

Thank You All for FIBO POWER 2013! We look forward to welcoming you next year, TREC TEAM

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GIANT Denis Cyplenkov – World Champion armwrestler who holds the title of Strongman – is someone who doesn’t need any introductions if you are a fan of the iron sport.

It’s enough just to look at his photo, to feel respect for him.

Not to mention meeting him in person – it‘s like standing face to face with a real-life giant, who looks more like a comicbook superhero than a sportsman.

We had an opportunity to chat to him during the FIBO 2013 Trade Fair and one has to admit that his bulk makes an impression.

D enis C yplenkov 26

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FR

FROM ROM

RUSSIA

VSM: Hello. It’s not everyday that one meets someone your size. Does being such a enormous competitor get in the way of day to day living? For instance when you’re flying, don’t you need to book 2 tickets?

DC: It all depends on your point of view – I feel light and tiny. Although admittedly there is not much space in an aeroplane, but I have gotten used to it by now. Maybe it’s not me who is too big, only the aeroplanes are too small. The biggest problem I have is with clothes, as it is very difficult to find something that fits me. That’s why most of the time I’m forced to buy not what I like, but what I can squeeze into.

VSM: Tell us what your life was like before you joined the TREC TEAM? How long have you been training for? What were you doing prior to becoming an armwrestler? Is it true that you competed in STRONGMAN competitions?

DC: It’s true, I have changed sporting disciplines several times. I was a weight-lifter, then an arm wrestler, then a strongman, and then again an arm wrestler. I was always attracted to power sports, because I am naturally inclined to these pursuits. Early on, in high school, I participated in various sports activities, and right until the end of my school career, under the watchful eye of coach Yakimenko I was involved in weight-lifting.

I was achieving quite good results and started arm wrestling, managing to win the title of Junior Champion of Ukraine and Europe. In 2002 I moved to Moscow and started participating as a strongman competitor in the Power Extreme competitions. I was in the finals and a winner in many tournaments, I also became a member of the Russian national team in this discipline.

I also started competing in commercial arm wrestling tournaments. In 2008 I began working with coach Kote Razmadze, who directed my training sessions focussing on the development of specific skills which are indispensable in arm wrestling.

Thanks to him, I started competing against the top competitors and suceeded in the international arena winning the title of World Champion.

VSM: You know what it’s like – sometimes pictures don’t show the real size of the photographed „subjects“. So can you tell us yourself what your height is and how much you weigh at the moment? According to reports, your arms are almost 60 cm in circumference. Is this true?

DC: At the moment I’m preparing for a competition and my fitness is increasing gradually. Yes, it’s true about my arms, they measure approximately 62 cm in circumference and at the moment I weigh around 142 kg. I am 186 cm tall, so in order to take a good picture of me, one has to do a bit of work. I have huge hands with 24 cm in wrist circumference, which to be honest helps me during the arm wrestling matches.

VSM: On the TREC TEAM we already have one STRONGMAN, who competes nowadays as a bodybuilder. He says that he had it easier because he had a solid weight training background. Was it also easier for you to change from strongman to arm wrestling?

DC: Yes, I heard that on the TREC TEAM ATHLETES we have a Bodybuilding Champion, who once competed as a strongman. I have to be honest, I had a similar situation with a switch of discipline, the only difference being that I have returned to arm wrestling, because as I said earlier I was once involved in this sport.

VSM: Without prior knowledge of your sports achievements in arm wrestling, looking at you for the first time, I would think that you are a bodybuilder or a powerlifter. Have you ever thought of competing as a bodybuilder?

DC: I obviously have a great deal of respect for bodybuilders, I have had the opportunity to meet many excellent competitors, for instance at the FIBO Trade Show. But I don’t like to be judged by a jury, I prefer direct contest. In arm wrestling there is never any doubt as to who the winner of a duel is during competition.

VSM: Let‘s talk about preparations. What distinguishes an arm wrestler’s training from a bodybuilder’s or a strongman’s. Are there any exercises your sport discipline shares with, for example, bodybuilding?

DC: There is one basic difference – an arm wrestler exercises his ligaments, and a bodybuilder his muscles. Despite the fact that the exercises are often the same, they differ by essential details, which determine the end result of the entire training plan.

VSM: Your demonstrations at the FIBO were attracting crowds of spectators. To tell the truth, you were making the biggest impression at the fair as a whole. Everybody was admiring your huge hands and arms. How would you rate this event?

DC: I had attended a similar fair before, but what I saw in Cologne has exceeded my expectations.

This was the biggest event of its kind that I have ever attended. I was hugely impressed by the vast amount of energy the companies had put into preparing for it. The halls in Cologne were visited by crowds of people – sometimes it was difficult to cross from the stage to the other side of the stand, especially for someone of my size.

VSM: In your opinion, has TREC showed itself in a good light at the FIBO? DC: I must say that TREC was the best! We had the most magnificent stand in the whole event.

I was proud to be part of the TREC TEAM ATHLETES. VSM: I saw at the FIBO, that you weren’t overconcerned with your diet, like some other sportsmen, for example bodybuilders, who,

watch in hand, were devouring carton after carton of chicken and rice. What do you eat everyday? What diet are you following? How many meals a day do you consume?

DC: In comparison to them, I don’t eat much, 2-3 times a day and it is enough for me. Arm wrestling is a totally different discipline to bodybuilding. I couldn’t eat like bodybuilders, I would be sad to follow such a diet.

VSM:Every now and then we would spot you with a WHEY 100 shake or VITAL STACK drink in hand, or with one of the new ACTION LINE gels. Tell us, how do you rate TREC NUTRITION products? Which supplements of this brand do you use on a daily basis?

DC: Yes, it’s true, at the stand I could find all the essential products: energy gels, vitamins, proteins. It is very important, because at the FIBO there was no opportunity to eat normally. Nutrition supplements for sportsmen always help me, as far as the range of TREC products is concerned, I generally use them all. I rate their new products very high. They don’t only taste good, but also work well.

VSM: At the FIBO you didn’t take part in any competitions, because your level of fitness was not competitive. What does the preparations cycle of an arm wrestling competitor look like? How often does peak fitness occur and how many times a year do you compete?

DC: My preparations to reach ideal fitness last around 3 months. As an arm wrestler I need a great deal of strength, and that’s why in my training sessions I focus mainly on strength development.

VSM: Have you got any advice for many young people who would like to try their luck in arm wrestling? What should they start with in order to achieve success?

DC: The advice I would give beginners is to prepare ligaments and then try some fighting. It is very important not to kill this sport inside of you right away! And like with any sport, you need a lot of patience. Nothing comes for free.

VSM: Coming back to the FIBO fair itself, are we going to see you in Cologne next year?

Perhaps next time you will take part in the arm wrestling competition that takes place during the trade fair?

DC: Let’s wait and see! If there is time permitting, I am sure to drop by at the FIBO 2014! And as far as fighting and taking part in competitions is concerned – I am always for it! The most important thing is that the opponent and the offer were worthwhile.

VSM: Thank you so much for your time. I wish you further success.

DC: Thank you and greetings to the readers of VITAMIN-SHOP MAGAZINE. www.vitamin-shop.net

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STACKING Supplement combining is a rare art, which can be mastered with a knowledge of fundamental physiological and biochemical mechanisms. This knowledge primarily rests on a recognition of the synergistic and antagonistic effect, namely the information which tells us whether the given supplements are compatible in their overall actions, or whether they interfere with one another. They say ignorance is bliss, but in my opinion in the event of supplementation with incorrectly combined substances our ignorance can land us closer to an ICU than to a state of bliss.

I

n the article below I will present elementary data concerning stacking of diet supplements.

Experience will tell you the truth Many people get lost in the lengthy catalogues of supplements and meal replacements on offer in stores. Even many professional competitors who know how to use the

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products independently, don’t know how to combine them. As I have already mentioned in the introduction to this article, combining supplements requires a certain elementary medical knowledge, but sometimes all you need is some evidence, a summary of the action of specific types of products and such information can be acquired by thoroughly empirical means – by trying out various dietary supplements and singlehanded attempts at

stacking them. Unfortunately some consumers end up taking all the available products at once, without any idea what is good for them or about supplement compatibility. However, by sticking to specific times of the day and establishing a proper dosage routine one can get so much benefit from supplementation. Consulting your mates at the gym, you will probably often have been confronted by puzzling questions – Czesiek, who after the

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aof combining difficult art supplements recommended dose of a pre-training stack, made up of eighteen components, experienced light stimulation, but nothing exceptional, while Jack on the other hand, after only a half of the recommended dose had to be physically forced to quit training and this attempt almost ended up with tearing the door off its hinges, and Janek after a double portion was yawning and wanted to go to sleep. Why does this happen? Because reaction to a supplement is unique and personal. Every one of us has a different sensitivity to specific components which act as relaxants or stimulants, but also differs in reaction to absorption of individual macronutrients. In addition to the above there can be undetected malabsorption problems and substance dependence concerning certain substances. It is unfortunate that, at a time when supplements are freely available, we seem to struggle with the “difficult“ art of reading the product label with comprehension. It frequently happens that a consumer who receives a sachet with a product sample, neglects to read the information on the packaging that it contains four servings of the product, and that while you are in the process of testing your own tolerance to strong stimulants, you should start with half of the recommended dose, that is 1/8 of the packaging. Well, I think we can all imagine the effects of taking 1600 mg caffeine, 1200 mg synephrine, 8 g beta-alanine and synergistically acting components, all at once, which after the person has consumed 8-times the recommended amount are going to make it difficult for them to decide what bothers them more: high blood pressure 190/160 (atrial flutter) or burning-itchy-prickly sensations (paraesthesia) following the consumption of such a high amount of beta-alanine. There is one other problem – more doesn’t always mean better, alhough many people still think that increasing the dose is directly proportional to the intensity of the effect of the supplement. Unfortunately this often is not the case, just the opposite. The Le Chatelier-Braun’s principle of contrariness is one of the elementary laws concerning dynamic equilibrium. It states that a system subjected to a stimulus responds in such a way as to counteract it. Taking this into consideration, in sport disciplines which have an endurance or mixed focus, supplementation is accomplished mainly with betaalanine or its mixture with carnosine in the ratio 2:1, despite the fact that carnosine, which is a powerful intramuscular buffer , in fact origi-

nates from beta-alanine. To put it simply, administration of the product itself often impairs absorption or causes the utilization of the substrate by the organism for its own purposes.

A very similar situation takes place in the case of combining testosterone boosters which are often composed of such ingredients as Tribulus terrestris, an ingredient of TRIBULON BLACK, Maca root, an ingredient of TREC XTREME MEN‘S FORMULA, D-Aspartic Acid in DAA ULTRA or chelated zinc and magnesium in TREC ZMA ORIGINAL, or the innovative complex formula containing the most effective components in TREC TESTO(X)PACK. However, in the event of stacking, one has to remember that the recommended dose can often be lowered. Those higher than 400 mg per day frequently have the opposite effect , promoting prolactin and progesterone secretion, often resulting in acne. So as the afore mentioned examples show, it is not always the case that more means better. The last issue relating to the safety of supplementation of certain products is the use of antagonists, as here the dose of active ingredients which have the opposite effect is of utmost importance. Such combinations have spawned the most myths.

Let’s then concentrate on the most commonly used stimulant – caffeine.

Nowadays many pre-workout stacks containing Nitric Oxide (NO) Boosters - NITROBOLON ENERGIZER, S.A.W. - also contain added caffeine, despite the fact that in principle the first class of substances increases the diameter of the blood vessels so that the muscle pump effect is easier achieved, whereas caffeine narrows the diameter of the blood vessels, raising the blood pressure. The amount of the second ingredient is selected in such a way as to activate the brain-to-muscle connections and produce concentration, while at the same time not interfering with the relaxation of the endothelium of the blood vessels and the improvement of the muscle pump effect. It is all a question of the administered dose. A caffeine serving of 1-1.5 mg per kilogram of ideal body weight (IBW) has a stimulating effect on the motor neurons (projection of the nerve cell reaching into the muscles), whereas doses of 2.5 mg/kg of IBW and more have a blood-pressure rising, diuretic and analgesic effect. One shouldn’t combine multiple servings of supplements with antagonistic action – again, I refer here to the principle that more doesn’t necessarily mean better. Using large doses of both

substances may lead to feeling unwell, nausea, drowsiness , and in extreme cases even to collapse. Smaller servings are rather unlikely to produce such an effect.

One ingredient or many

– the pros and cons

At a time when diet supplements are freely available, the question arises whether it is better and more economical to purchase several individual products which then can be combined into one dose on one’s own initiative, or should one trust the manufacturer and buy a ready-made mix, that comes with a special measuring spoon for preparing your dose, and we don’t worry about anything else? This is quite a complex matter and I think that a table is the best way of clarification So, as evident from the above table, those with a thinner wallet will probably focus on individual products and will combine them, within their financial means, into agents with pre-and post-training effects, as well as all-day supplements, which look after the positive nitrogen balance, as for instance proteins and amino acids. The ready-made stacks, on the other hand, possess the advantage of a much more complex composition and patented quantity ratios, which guarantee a specific result – of course taking into account the personal reaction, as there will always be consumers who will be affected in an unexpected way. With stacks there are also risks of interactions with prescription medicines – it is easy to asses the correlation of individually used supplements with a drug, as in the medication information leaflet classes of substances are listed which should not be used concurrently (fibre, phosphodiesterase inhibitors like caffeine etc.).

Problems are created by the use of multi-ingredient stacks in addition to individual medications. You never know whether or not the combination of between a dozen or so supplements is going to enter into a biochemical interaction with the drug in the organism, even if none of them show any negative correlation with the medication separately. The synergistic effect of combining a dozen or so of them may have a stimulating or inhibiting influence on the action of the medication and both scenarios are equally dangerous. One such recommendation is among others is not to combine Quercetin, Boswellic acid and other anti-inflammatories with Heparin (an anticoagulant commonly given post-operatively), because www.vitamin-shop.net

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MULTIINGREDIENT PRODUCT

When you purchase a single-ingredient product, you know very well what you are paying for, you know the amount per serving, you determine the dose of the amount of natural carbohydrates or of the simple sugar supplement by yourself.

A manufacturer with greater financial means can afford a much more complex formula with a greater synergistic effect. However, a large quantity of sugar added to the product makes it economically unviable for the consumer. If possible, select product versions without carbohydrates, often labelled ‘carb free’, e.g. S.A.W.

When creating a stack from single-ingredient products you might know precisely, what you put inside, however a ‘proprietary blend’ often means that the manufacturer knows of a “secret“ quantity combination of the individual products and the correct weight proportions between them, which are unlikely to be obtained on one’s own initiative.

Thanks to carefully analysed research studies and multiple attempts at creating a formula with the greatest strength, the manufacturer refers to his own formula as a ‘proprietary blend’ only quoting the net weight of the mixture, without breaking it down into the amounts of individual ingredients. There is one important rule in the labelling: the higher an ingredient is on the list, the more of it there is in the formula (it predominates in the contents) – the lower on the list, the less there is of it.

PRODUCT STRENGTH

Usually this is created by the amount of the serving measured out, less frequently through a discovery of the most effective proportion between ingredients or through the addition of a large number of synergistically acting components.

Usually created by means of a correctly chosen quantity ratio of individual ingredients and addition of components with complementary action.

It is relatively easy to evaluate the effect of a given substance on a prescription drug through elimination or discontinuation of the dose of one of the components.

Within such a complex formula with multiple biochemical correlations it is very difficult to identify the “culprit“ which interferes with or intensifies the action of the medication. Usually during the period of the treatment supplementation has to be discontinued.

READYMADE FORMULA

PRODUCT COST EFFECTIVENESS

SINGLEINGREDIENT PRODUCT

INTERACTIONS WITH PRESCRIPTION MEDICATIONS AND OTHER DIET SUPPLEMENTS

Table. Selection of products due to the composition

of their synergistic effect, as they promote hemodilution. Each external or internal injury can lead to a greater haemorrhage due to the extended prothrombin time (coagulation).

Timing is everything Not all supplements perform equally well when taken irrespective of the time of the day.

Many of them have to be properly combined, to ensure they produce the desired effect and maximise their effectiveness. When it comes to nutrition and supplementation in sport, one could say that the correct timing is the key to success. Below I present what I consider to be most important supplements in bodyfitness disciplines and strength training, which are best taken at strictly controlled times.

MORNING It is said, not without reason, that breakfast is the most important meal of the day. Following the nighttime fasting the organism has exhausted a good part of the glycogen stored in the liver, for the purpose of keeping the brain in the parasympathetic phase, that is at rest.

During sleep we require approximately 10 g of glucose per hour in order to nourish our body, including the brain. It makes sense that, after eight hours of utilizing the carbohydrates stored in the liver, they need to be replenished.

It is an excellent time for fast absorbing carbohydrates, such as carbohydrate concentrates (MAX CARB, VITARGO ELECTRO-ENERGY), fruit (doses of fructose taken during the day interfere with fat cell metabolism, so it is safer to take them in the morning and /or after the training) as well as slow absorbing carbohydrates, which release the energy gradually in the course of digestion. We need to remember that a gainer (a carbohydrate-protein supplement – HARD MASS, MASS XXL) with a high content of complex carbohydrates should not be considered a porridge equivalent. After all powder dissolved in water is a liquid, so it

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will pass through the digestive tract a lot faster. In order to slow down the release of glucose, a serving of soluble fibre, e.g. DIETARY FIBRE APPLE, can be added to this shake. Loading glycogen levels as such will be assisted by suitable supplements, such as alpha lipoic acid (ALA), Arginine (AAKG MEGA HARDCORE) as well as Astragalus extract, one can also purchase Conjugated Linoleic Acid (CLA SOFT GEL), which helps stabilize after-meal blood sugar levels. Ideally suited for this purpose is also cinnulin, an ingredient of cinnamon.

A high quality protein (ISOLATE 100, PERFECT WHEY PROTEIN) will help elevate the nitrogen balance, which following the nighttime fasting has also declined, because protein degradation exceeded its synthesis level. Obviously one can protect oneself against this phenomenon, using concentrates of proteins with low rate of absorption, such as micellar casein protein (CASEIN 100, NIGHT PROTEIN BLEND), or alternatively base one’s meal on milk products containing large quantities of precisely those protein fractions (cottage cheese, curd cheese). Together with breakfast it is beneficial to take vitamin supplements, because breakfast, being the largest meal of the day, should contain large quantities of fats (that is if we don’t train in the morning after breakfast), in which vitamins A,D,E, and K can dissolve. These vitamins of the B group (VITAMIN B COMPLEX) will speed up the metabolism of the three macronutrients and in this way are the key drivers of the entire human metabolism. If we do have a thermogenic fat burner at our disposal, such as CLENBUREXIN, its administration instead of the morning coffee is a good idea. It will get us in a mood for action and will increase the thyroid function, so that more calories can be used for the needs of the organism.

BEFORE TRAINING This is the time when carbo-loading with slow absorbing carbohydrates and amino acids is

the key for increasing exercise capacity of the organism in order to reach top energy levels and the muscle pump effect during exercise.

The additional amount of amino acids in the bloodstream will protect the muscles against catabolic wasting, which is a risk during prolonged aerobic or interval sessions – training of a glycolytic nature. It is also a good idea to focus on thermogenic agents (CLENBUREXIN, LIPO(X)PACK), if we expect an energy kickstart and concentration, or alternatively we can take a nitric oxide booster (NITROBOLON, NITRO(X)PACK), which will increase the muscle pump effect, improve their capacity for contraction and aid muscle mass development. Creatine supplementation (CREATINE MICRONIZED 200 MESH, CREA9 XTREME) makes good sense at this stage by virtue of a low or almost zero content of fat in the pre-training meal, which results in its perfect absorption. Besides, its administration immediately prior to the physical effort is going to be a very effective protection of the muscles against catabolic degradation and it will speed up the rate of ATP re-synthesis in the cells. It is also a good time for taking testosterone boosters, as steroidal saponins present for instance in Tribulus terrestris (TRIBULON or TRIBULON BLACK) – and in other agents of this kind, such as DAA ULTRA – work better in the pre-training phase, at the time of preparation for effort. Linking up with receptors is then more effective.

AFTER TRAINING Here the key aspects are the glycogen supercompensation effect, adjustment of the nitrogen balance after sustained muscle microtrauma, ATP re-synthesis in the cell from creatine phosphate and administration of a nitric oxide booster with the aim of improving glycogen loading and removal of free radicals after effort. But now one thing at a time. The key issue and at the same time a personal issue, which

requires experimenting, is what one should take first after completing a strength workout – should it be hydrolysed whey protein or exogenous amino acids, or perhaps carbohydrates, in order to satisfy the requirements of the anabolic window and the supercompensation of the glycogen in the muscles. The scientific basis in this situation is the correlation of the growth hormone (GH) with the insulinlike growth factor (IGF-1), which in post-training conditions are inversely proportional. Following strength training, the carbohydrate reserves in our body are seriously depleted, which results in a significant spike in the levels of GH. The receptors and binding sites for the growth hormone are proteins, and their activity sharply decreases in the event of taking sugars. That’s why it makes sense to take advantage of the prolonged duration of high GH levels following exercise and take processed amino acids in a fast-absorbing form, e.g.

AMINOMAX 6800. After 15–20 minutes a carbohydrate concentrate may be served, e.g.

MAX CARB or VITARGO ELECTRO-ENERGY, which will significantly elevate blood glucose levels, at the same time lowering the GH, while simultaneously the levels of IGF-1 will be raised rather substantially. However, everyone must test these strategies on themselves , because each organism is different. As I always say: there is one rule when it comes to nutrition in the bodyfitness sports – there are no hard and fast rules. There will be others, who will achieve better results with a standard approach, which first focuses on supplying carbohydrates, and later proteins. After completion of a power training it is also worthwhile to throw in a serving of creatine, i.e. CREA9 XTREME, in order to adjust the deficit of leftover creatine phosphate for the purpose of replenishing the stores of the cell energy/energy of the cell. Also a serving of a NO booster, e.g. S.A.W., will enhance a better re-synthesis of glycogen, will relax the blood vessels, which is going to improve transport of metabolites and nutrients. Nitric oxide boosters paradoxically also work as anti-oxidants (because the left-over NO themselves, are also free radicals), so it is good to serve them after training, to aid the organism in regaining its homeostasis.

BEFORE SLEEP Before going to sleep, one has to protect oneself against a drop in the level of amino acids in the blood by taking proteins with a low kinetic rate, and making sure one gets a sound, uninterrupted sleep. Here I recommend casein proteins, best if based on the negative form of this protein, i.e. CASEIN 100. This factor is indispensable for proper rest and surge of anabolic hormones, mainly the growth hormone and testosterone. That’s why taking minerals with added Vitamin B6 influences increased levels of the latter during the phase of night secretion. This is the combination we

will find in ZMA ORIGINAL or in a capsule of MULTIPACK SPORT NIGHT FORMULA, which additionally contains the gammaaminobutyric acid, L-tryptophan and L-theanine, which will also have a tranquillizing and tonic effect on tense muscles, letting us have a healthy sleep. Of course it is also a good moment for taking a second serving of testosterone booster – DAA ULTRA or TRIBULON.

How to effectively lose weight Supplements classified as fat burners are not magic pills enabling us to burn fatty tissue under all conditions. In order to enable them to serve their function, what is required is a hypocaloric diet or at least a diet with a zero-calorie balance, which means that we consume the exact amount of calories necessary for our needs. Below is the formula for calculating this amount.

TMR = BMR x PAL TMR – total metabolic rate – is the number of calories which must be absorbed for a specific training goal.

BMR – basal metabolic rate – is a number of calories, required for the maintenance of vital functioning, such as breathing, digestion and brain function during 24 hours PAL – physical activity level – we set it at 1,5 for those doing intensive bodyfitness training Thus, TMR for a slim man (BF 12%) with a body weight of 72 kg is the following:

TMR = 72 x 24 x 1.5 TMR = 2592 kcal It is only an approximate value, however it makes it possible to freely manipulate the number of calories consumed daily. Of no less importance is the ratio of macronutrients to the total of calories consumed. Their daily supply should provide 30% kcal from protein, 40% from carbohydrates and 30% from fats, assuming that the man in question works out intensely at the gym and that in terms of somatotypes he is an ectomorph, that is, someone with a fast metabolic rate. It is another big simplification, but assuming that we are going to consume low-processed food products, following a diet which is low in carbohydrates but high in protein, it is certainly going to benefit the process of development of lean muscle mass and the maintenance of low levels of body fat.

Pre- and post-training meals should have a high content of complex carbohydrates (apart from those taken directly after training, in the form of supplements, which should feature simple carbohydrates), as well as include proteins and a minimum amount of fat.

The use of fat burners will in this case speed up the metabolism, and make it possible to get rid of approximately 200–300 kcal more, which over a ten-day period will ensure a loss

of around 0,5 kg of fatty tissue. Of course the amount of fat burned could be increased following an appropriate training programme and a diet which won’t produce rapid increases in the blood glucose levels.

While we are on the subject of fat burning agents, the best way is to have them stacked alternately. Early in the morning, in order to increase the metabolic rate and stimulate the central nervous system, it is a good idea to take a serving of a thermogenic agent (CLENBUREXIN, THERMO FAT BURNER MAX, LIPO(X)PACK). A few hours later during lunch it would be worthwhile to take a lipolytic product, e.g. L-CARNITINE 3000, FAT TRANSPORTER, which increases the bioavailability of fatty acids as the main energy source, without producing the effect of psychomotor stimulation, which is common with thermogenics. Another serving of the latter should be taken in the early afternoon, when we still have a few hours left at work or have to sit through a few more lectures at the university. Moreover, using it at that time means that we won’t have any problems with falling asleep around 11 p.m., something the manufacturers usually warn about in their leaflet, stating that the product should not be taken at least six hours before bedtime. In the late afternoon, before a training session, it would be worthwhile to take the last dose for the day of a lipolytic product, which will enable the organism to utilize fat as a fuel alternative, when the stores of blood glucose are depleted. This strategy ensures a holistic approach to fat burning, and when the organism gets addicted to stimulants contained in thermogenics, one can stop taking them for four weeks, all the while taking the lipolytic supplements.

It should be noted that these products should not be taken for longer than 8–10 weeks.

Summary Above all, one should remember that it is the diet, and not supplements, that is the foundation of our nutrition and supplementation programme. The latter are only an addition, one could say – the icing on the cake. The more low-processed foods we consume, the better for our performance and for the health of our digestive system. But in a situation when there is a maximum demand for nutrients from the bloodstream in a short space of time, diet supplements become indispensable. Moreover, many of them occur in nature only in minimum amounts, as for example beta-alanine in watermelons or tomatoes.

Wishing to give 100% of ourselves, we have to rely on the strength of dietary supplementation. But this has be done intelligently. I hope that some of the advice that I have shared with you is going to help you in your daily endeavours to further improve your body shape.

JAKUB MAURICZ www.vitamin-shop.net

02/2013

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