NR 01/2012
CATABOLISM
FRIEND OR FOE?
BUILDING UP
MUSCLE MASS
EASY, AND YET SO DIFFICULT
SCHOULDERS
EXERCISESOld-school
FUTURE Firm and beautifully sculpted muscles. Highly effective against subcutaneous fat. Powerful and tested thermogenic formula.
WHAT IS CLENBUREXIN AND HOW DOES IT WORK?
CLENBUREXIN is an epoch-making discovery in the field of fat reductors. It was prepared by a team of American technologists as a multi-system formula whose aims is quick and safe reduction of needless kilograms. While other „burners” act within one plane only, nutrients contained in CLENBUREXIN helps to get rid of useless ballast in 8 ways:
[1] [2] [3]
It increases thermogenesis. Increases fat burning during the effort. Restrains appetite and hunger for unhealthy snacks, e.g.: sweets, fast-food.
[4]
Splits and helps to remove fat particles from the organism – lipotropic action.
[5]
Removes excessive water from under the skin – diuretic action, thanks to which muscles are more visible.
[6]
Increases motivation and willingness to start exercising – strong stimulating action.
[7]
Increases participation of fats in energy production during the effort, giving an energetic „kick”.
[8]
Prevents depression caused by decreased calorific value of meals and improves mood.
CLENBUREXIN is a complete solution for you to „attack” the adipose tissue and get rid of it once and for all, and also escape from returning „yo-yo” effect.
HOW WE MAY FEEL, WHEN WE USE CLENBUREXIN? Within few minutes of partaking first portion of capsules you will feel a sudden surge of energy and substantial improvement of mood. Next organism’s reaction will be pleasant feeling of warm, firstly occurring around stomach, and then spreading through the whole body. Don’t worry, it is a correct symptom of the first stage of thermogenesis (production of heat with thermal energy spreading, which leads to burning calories and fat). The thermogenic effect lasts even up to 4 hours, during which your organism is able to burn nearly 100 kcal, an equivalent of 110 g of partaken fat or 240 g of sugar. When you organism will already be changed into „fat melting stove”, feeling of troublesome hunger for sweets and other dangerous snacks, from which the organism creates energy reserves, putting them off in the form of needless fat tissue, will also disappear. But these are not all advantages of CLENBUREXIN. It often happens that our muscles are covered with thick layer of skin, which gathers not only fat, but also water. CLENBUREXIN removes excessive fat and causes the skin to become thin.
HOW FAST YOU MAY EXPECTED SATISFYING EFFECTS TO COME?
450 mg 270 mg 250 mg 100 mg GREEN COFFEE EXTRACT
GREEN TEA EXTRACT
L-TYROSINE CAFFEINE
P E R 1 POR TION - 2 cap
90 cap 45 portions
180 cap 90 portions
For sure, the pace of obtained results depends on individual organism predispositions, but also on your commitment in the whole reduction cycle. First effects „in the mirror” may be visible already after 3–4 weeks. Why do I have to wait
without
fat! so long? The reason is that the organism on the first place removes fat which is dangerous to our health, and which gathers around our internal organs, e.g.: around heart, liver, in coronary vessels. It is more dangerous fat (that fat under the skin) and thus CLENBUREXIN manages it in the first place. We do not see this process, but after 3–4 weeks our organism may get rid of approximately 2–3 kg of fat deposits gathered inside our body. After this period, the next fat, with which CLENBUREXIN „gets even” is precisely the fat under the skin, which we see and which mars our figure mostly. Between 4th and 14th week of systematic use of the preparation our organism will remove approx. 0.4 kg of fat weekly (such amount of extracted fat is still safe for health). However, if you notice bigger decrease in weight, we recommend to lower the dose of preparation. After 14 weeks of supplementation with CLENBUREXIN preparation you may get rid of (and for ever) from 5 to 10 kg of useless fat!
WHY CLENBUREXIN IS BETTER THAN COMPETITIVE PRODUCTS? Most well-selling fat reductors have been present on the market for a couple of years already. Unfortunately, these formulas are bases on obsolete knowledge and nutrients, and results achieved with them are inadequate to highly advanced, new fat reductors. Theses preparations still sell well, but only thanks to high financial outlays, incurred by companies on advertisement and promotion of their products. CLENBUREXIN is different. CLENBUREXIN sells well thanks to the satisfaction of the multitude of customers, which used the preparation successfully and boasts with achieved effects among friends, who also want to „get rid of useless ballast”. You too may join thousands of persons satisfied with their appearance and mood. Start to use CLENBUREXIN today.
IS USING CLENBUREXIN SAFE? DOES IT CONTAIN HARMFUL AND ILLEGAL SUBSTANCE – EPHEDRINE? Not so long ago, ephedrine was the main ingredients of most fat burners. Thanks to its stimulating effects it helped to increase metabolism and weaken the feeling of hunger. For years, because of good sale and low production costs of ephedrine fat reductors new, better ingredients was not looked for. Hence, ephedrine prevailed. However, the related danger as well as negative effects of its using, in the form of heart palpitation, increase of arterial blood pressure, hyperactivity, tremble of hands, and even registered numerous cases of death after its application caused that in 2002, the production of supplements based on this substance, dangerous for health and life, was globally forbidden. Since then, a war has started on the market of supplements, for an ephedrine-free, efficient fat reductor. Thanks to the best technologies in the world of the American Natures Value INC laboratory, the war was won by CLENBUREXIN and became number in the world among efficient fat burners – and all this without ephedrine.
SUMMARY While CLENBUREXIN is not the cheapest, ut it certainly is the most technologically advanced formula, which has appeared on our market since 2006. This scientifically designed accelerator of metabolism ensures amazing results in the form of quick and permanent fat reduction. CLENBUREXIN is presently the most effective, and thus best-selling combination of nutrients accelerating adipose tissue reduction in the world.
ciplines, irrespective of their rank. Both amateurs and professionals identify strongly with the TREC NUTRITION brand, and their achievements are the best certificate of our products quality. September 2011 marked the tenth anniversary of the founding of TREC NUTRITION. You might say that ten years is not such a long time. Perhaps, but that’s why we are even prouder of having achieved so much in such a short time. During barely one decade, TREC NUTRITION has become the leader in the nutritional supplement sector, and introduced the widest and most comprehensive product range onto the market. Our nutrients and supplements are produced with the best technology at a modern production plant in compliance with the strictest standards. To meet market expectations, we have created Europe’s largest VITAMIN-SHOP® network and started selling our products abroad. As a result, the group of TREC NUTRITION’s loyal and satisfied clients is constantly expanding.
E
xactly ten years ago, the first TREC NUTRITION products were introduced onto the market. In 2001, the market for nutritional supplements for athletes was just opening up in our country. In time, the range of supplements on sale regularly grew, and our company quickly won the approval of clients. This was an extremely fruitful decade, a time of ambitious challenges and successes – thanks to which TREC NUTRITION is currently one of the largest companies specialising in producing and customising nutritional supplements and supplements for athletes in all CEE countries. People are the key to success – they are the greatest asset of every modern company. It is only thanks to combining the outstanding passion and involvement of all TREC NUTRITION’s employees that our company has been able to constantly develop and strive for perfection. In order to cre-
4
01/2012
ate a good supplement, it is not enough to have cutting-edge technological resources at one’s disposal. It is indispensable to have a carefully composed, tried and tested formula, as well as the highest-quality raw materials from the most acclaimed laboratories in the world. TREC NUTRITION has been skilfully combining these features for ten years now. This is why TREC NUTRITION offers all athletes effective and professional supplements of the highest quality. Our knowledge, expertise and rapid reactions to our clients’needs have contributed to the renown of TREC products. They were created a decade ago by a relatively small team of a few people, most of whom are sports buffs. Our products remain top-rated, and keep attracting more and more satisfied customers. Each day, thousands of people reach out for our most popular products like MASS XXL, MAGNUM 8000 and CREATINE MICRONIZED 200 MESH. TREC NUTRITION supplements also help athletes on their path to perfection. TREC products help them achieve the goals they set in their dis-
Among other things, TREC NUTRITION’s success stems from a pleasant team atmosphere and friendly relations with our clients. Thanks to these factors, combined with our fascination for sports and the hard work of our team as they share their visions with others, TREC NUTRITION has come from being a small local company to a large international enterprise. Nowadays, the TREC brand is recognised not only in Poland and Europe, but also in faraway places such as India, Pakistan and French Guiana. On the occasion of our anniversary, we would once again like to sincerely thank all our clients, employees and supporters. We wouldn’t have made it without you. It is only thanks to your support that we have developed so much. We hope that the next ten years will be equally successful, and that our cooperation will be as fruitful as it has been until now.
Thank you! TREC NUTRITION’s Management Board
DON'T
B E A PRISON E R OF HOME ME ALS!
You have active lifestyle and you are ALWAYS
IN A HURRY?
You have no time for preparing
WHOLESOME MEALS? We will DO IT FOR
YOU!
FREE YOURSELF from the constraints! Have you at all times one of the high-protein bars TREC NUTRITION!
NICK:
R BOOSTER
WEIGHT:
100 g
PROTEIN CONTENT:
NICK: NICK
COLOS 100
WEIGHT:
21 g
100 g
PROTEIN CONTENT:
SPECIAL FEATURES:
is a highly energetic protein bar produced on the basis of full value proteins of whey, rich in health-related fats of peanuts with addition of vitamin complex. Each bar provides 21 g of excellent protein.
PROTEIN CARBS
FAT
WEIGHT: 85
TRIUMPH H g
PROTEIN CONTENT:
30 g
SPECIAL FEATURES: is the first high-protein chocolate bar on the market,
28 g
SPECIAL FEATURES: contains a premix of best proteins with diversified time of absorption, which guarantees full
which after brief heating in the microwave changes into hot
and long-term amino acids supply for the muscles. Great taste and low saturated fat content as
and aromatic chocolate cake.
well as
Taste great HOT and COLD
more than 500 kcal! 21% 37% 23%
NICK: N
28 g of wholesome proteins makes it the bar you
may take the liberty of eating even when on a reductive diet or ahead of sleep instead of the last daily meal. 28 g 9 g 5 g 5 g
10
VITAMINS
PER 1 PORTION - 1 bar
SATURATED FAT P ER 1 P OR T I ON – 85 g
PROTEIN SUGARS FIBRE
30 g 41 g 3 g 11 g
PROTEIN CARBS FIBRE
FAT
P E R 1 P O R T I O N - 10 0 g
VITAMIN-SHOP® – CHARACTERISTICS Nowadays life is hectic, demanding and more and more stressful. Such a lifestyle makes us devote less and less time and attention to preparing meals and providing for their complexity and variety. This may cause obesity and the related cardiovascular disorders, as well as, quite commonly, mental discomfort due to awkward figure and low physical fitness of the body. Inadequate diet, combined with impoverished food and its genetic modifications, enhances the demand of human body for food supplements. For those reasons, the unorganised and still developing market of supplements and low-fat food products is one of the most prospective investment areas which has been confirmed by examples from many Western European countries. VITAMIN-SHOP® provides professional response to the growing market demand, at the same time offering excellent opportunities to organise and achieve the commercial success. VITAMIN-SHOP® is the first and the biggest chain of shops offering low-fat food products in Europe which, owing to excellent idea, ad-
ASSORTMENTT The assortment of VITAMIN-SHOP® has been adjusted based on rich experience, worldwide trends as well as segmentation of the European market of consumers of diet supplements and food stuffs for particular nutritional use. The offer of VITAMIN-SHOP® covers, among others, products reducing the fatty tissue, strengthening the joints, improving sexual functions, improving hair, skin and nails condition, supporting calm sleep, relaxing, energizing, stimulating endurance, concentration, memory and immunity The offer of VITAMIN-SHOP® comprises the best supplements and food stuffs for particular nutritional use of leading manufacturers, both European and American ones, as well as sportswear and accessories for physical exercise. Additionally, the chain of shops offers supplements which are uncompetitive both from the point of view of their quality and price, produced exclusively for VITAMIN-SHOP® and sold under this brand.
6
01/2012
equate concept and consequent action, has become one of the most dynamically developing franchise systems. The best and the most experienced specialists in production and sales of diet supplements have been involved in development of the action plan, strategy and brand image, operating model as well as in selection of the assortment. The arrangement and aesthetics of VITAMIN-SHOP® chain have been designed by visual artists as well as marketing experts in retail sales, consequently, the shops are visually attractive and eagerly visited by ordinary Clients, not necessarily those physically active. The target Client groups of VITAMIN-SHOP® comprise professionally active people of middle and upper class with permanent income as well as people actively involved in sports. The research conducted nowadays concerning consumers’ lifestyle confirms that the group of people willing to have active influence on their own health, body and well-being through appropriate life style and adequate supplementation is growing dynamically.
ADVANTAGES OF JOINING
VITAMIN-SHOP® CHAIN
WHAT DOES THE SYSTEM CONSIST IN? Aiming at enhancement of the development dynamics of the VITAMIN-SHOP® chain, the company has decided to support their clients actively in order to create stable, loyal business relationship which would be beneficial for both sides. Within the VITAMIN-SHOP® chain, both traditional shops are created as well as commercial islets located in shopping centres and commercial booths located in markets and hypermarkets. All sales points are covered with standardised visual identification system and provide similar product offer. Franchise is the type of trade cooperation which has turned out to be very effective in many sectors. It is the system of sales of goods and services based on close and continuous cooperation between the supplier and the recipient of the license. Throughout the duration of a contract, the parties continue to operate as legally and financially independent entities.
The essence of this system is based on the assumption that the franchisor grants the franchisees with the entitlement to use the franchisor’s business concept and trademark as well as to take advantage of permanent commercial and technical support, in order to achieve stable cooperation with the customer who would recommend and sell brands of the Franchisor.
WHO MAY BECOME THE FANCHISEE? We are searching for reliable and motivated partners, running their own business operations and interested in joining the partnership chain based on franchise system. Likewise all Franchisors, VITAMIN-SHOP® offers the established system of regulations concerning performance rules and cooperation within the franchise contract which is compliant with the European Union legisla-
offering of high class of goods of recognised world brands, appreciated by clients; products of the highest quality, rich and diverse assortment – starting from diet supplements, through accessories and sportswear, ending with specialised nutrients for sportsmen; opportunity to provide sales of products developed for the needs of VITAMIN-SHOP® chain exclusively and available only in these shops; taking advantage of practical knowledge of the franchisor involving the principles of organising and running of a shop selling nutrients and diet supplements for sportsmen; taking advantage of the tested visualisation and attractive interior design of the shops; patronage of the franchisor over shops of the franchisees: inception training and current training for the franchisee and their employees, everyday support, consultation and advise, etc.; reduced costs of supplying of a shop with the start-up equipment; support in finding and selection of appropriate location; territorial guarantee (no other shop of VITAMIN-SHOP® chain shall be launched within the specified area); advantages of marketing actions performed by the franchisor at a scale unaffordable by a single shop operator; unlimited access to the team of graphic designers and marketing specialists developing, among others, advertising materials for individual needs; subsidising of advertising materials; subsidising of the investment involved in launch of VITAMIN-SHOP® sales point; interior design and adjustment of the shop to the chain standards at competitive prices; commercial and technical advice; access to broad and comprehensive trade assortment and stability of goods. Detailed scope of support shall result from mutual negotiations and it is settled individually before the contract is signed.
tion. Therefore, the business relationship between the parties is based on mutual and transparent rights, duties and responsibilities covered by the contract and operating regulations.
For additional information, please contact us at phone number
Within the partnership cooperation, the Franchisor can enjoy strong position, being supported by the whole chain of established recognition and identifiable brand.
office@vitamin-shop.pl
+ 48 58 660 13 55
or by electronic mail at:
01/2012
7
OUR PARTNERS ENGLAND GERMANY
Come and see us in our VITAMIN-SHOP®s: RUGBY, Railway Terrace, 4 Central Buildings LEICESTER, 23 East Bond St
Running our own business isn’t new to us – as well as VITAMIN-SHOP®s, we’ve had two grocery stores for around 5 years. It all started with small stocks of TREC NUTRITION products, which we sold in our shops. We noticed out customers taking an interest, and we also started using the supplements as part of our own exercise regimes. The effects were excellent, and we became increasingly involved in dietetics, supplements and leading a healthy lifestyle. And so we decided to combine business with pleasure, and make the most of the potential of this fast-growing industry. We joined the VITAMIN-SHOP® network, because the clearly-defined franchise system means that our work is easier and we earn more. We currently run two VITAMIN-SHOP®s; we recently opened a new shop in Leicester, and the shop in Rugby – which I previously ran myself – is now managed by my wife Izabela. We haven’t had to employ anyone else yet, because we’re managing well on our own. VITAMIN-SHOP® is a good business, and if you get involved in it, you can have very good profits. IZA AND JAMIE DOMANSKY owners of the VITAMIN-SHOP®S in LEICESTER and RUGBY
Come and see me in my VITAMIN-SHOP®:
ENGLAND
LONDON, 4–6 High Road, Plaza Market Wood Green
Before I opened my VITAMIN-SHOP®, like many of my compatriots in the UK I worked in the building trade. It was a difficult and demanding job, and so as time went on, I decided I needed something more. My adventure with supplements started 16 years ago: I experienced their power myself when I first started using amino acids, gainers and creatine. Starting my own business was a very daunting prospect in the Polish climate, so I decided to move abroad. Running my first shop was a huge challenge, because I had no experience in sales, but I managed to find premises within a week, and opened my own VITAMIN-SHOP®. The principles of cooperation were so clear, I got my head round them straight away. I enjoy my work, and get a lot of satisfaction from my job. I chose the VITAMIN-SHOP® network because of the professionalism of the people who work there, and the brand’s strong position across Europe. The supplement industry is growing all the time and obtaining higher profits, which I can see in my shop every day. MAREK MACIEJEWSKI owner of the VITAMIN-SHOP® in LONDON
Come and see me in my VITAMIN-SHOP®:
ENGLAND GERMANY
SOUTHAMPTON, 399 Shirley Road
Sport has been an integral part of my life ever since I can remember. Although I didn’t become a professional footballer or a star martial arts performer, VITAMIN-SHOP® allows me to remain active. I’ve been training in various disciplines over the years, so my understanding of supplements is enhanced by essential practical experience. I worked in one of the first VITAMIN-SHOP®s, where I learned how to talk to customers and how to manage a business. Finally I decided to open my own shop in this fast-growing network, because I knew it was a solid, stable and profitable business. I never imagined that I would run my own company, and that I would enjoy it so much. It was worth it though! I also think it’s just the beginning: as a network, VITAMIN-SHOP® offers excellent franchise terms and real support in terms of advertising and promotion. It’s also a great team of genuinely motivated and supportive people. I recommend it 100%! RAFAŁ PASZKOWSKI owner of the VITAMIN-SHOP® in SOUTHAMPTON
Come and see me in my VITAMIN-SHOP®:
GALWAY, 7 Francis St
IRELAND
Before I opened my own VITAMIN-SHOP®, I was working in a factory, although I wasn’t interested in it at all. That’s why I wasn’t feeling fulfilled, even though I was a successful bodybuilder. As soon as heard of the opportunity to open my own supplement shop, I didn’t hesitate to take it. I was even more convinced by the professional training held in Gdynia I could participate in with other shop owners. It introduced me to the clear principles of the VITAMIN-SHOP® network operation, as well as improving my knowledge of the products themselves, managing a business, and sales techniques. Four years of my shop’s successful operation confirmed that I made the right decision. The VITAMIN-SHOP® network is not just a strong and solid company – it’s one big family. Today I use my experience as a bodybuilder and salesman to help all my customers to realise their dreams of a perfect silhouette and a healthy lifestyle.. DAWID GELER owner of the VITAMIN-SHOP® in GALWAY
Come and see me in my VITAMIN-SHOP®:
DUBLIN, 41 Aungier St
IRELAND
Before I decided to open my own VITAMIN-SHOP®, I had the opportunity to work at another branch as a shop assistant. I spent two years learning the ins and outs of the trade, and I took part in the Mr. Ireland bodybuilding competition, so I knew both the theoretical and practical side of supplements. Although I knew how the network operates from the inside, running my own business turned out to be a totally new experience. Of course VITAMIN-SHOP® offered major advantages in contrast to other networks: marketing support, a recognisable brand, and an excellent product offer. The full range of products by TREC and other major world-class producers allow us to obtain high and stable earnings. My shop is in the very heart of Dublin, which is always full of people. Thanks to VITAMIN-SHOP®, I’m finally doing a job I enjoy and which guarantees me measurable profits. In this business it’s essential not to stand still and keep coming up with new ideas to attract customers. MARCIN BACHRYNOWSKI owner of the VITAMIN-SHOP® in DUBLIN
Come and see me in my VITAMIN-SHOP®:
DUBLIN, Parnell St, Moore St.Mall-Shopping Centre
IRELAND
I’ve been really into sports since I was very young, so after I graduated from high school I enrolled to study at the University of Physical Education. I was especially interested in power and sculpting disciplines, so I specialised in bodybuilding and power training. I gained extensive theoretical and practical knowledge of training regimes, dietetics and supplements. I saw the latter as my opportunity to develop professionally, but it wasn’t until the VITAMIN-SHOP® network that supplements really became my way of life and earning money. I’ve known TREC NUTRITION products for many years, and I’ve always valued their high quality and effectiveness. The brand recently launched a host of new products, which of course translates into excellent sales. Personally I believe that VITAMIN-SHOP® is growing business, offering many opportunities. I can always count on their support, both from the training and marketing perspectives. I’d recommend it to everyone. ŁUKASZ WOZNIAKOWSKI owner of the VITAMIN-SHOP® in DUBLIN
Come and see me in my VITAMIN-SHOP®:
WATFORD, 177 St. Albans Road
ENGLAND
When I first moved to the UK, I worked as an HGV driver. Although it was an interesting and well-paid job, I didn’t really feel fulfilled, so I took matters in my own hands and decided to open my own business. I chose to work with the VITAMIN-SHOP® network. I’m still an active athlete, and I’ve always been fascinated by physiology, anatomy and health. I tried various disciplines, but whether it was karate, football or grappling, I can say one thing – it’s difficult to get real results without supplements. I believe that the supplement industry is one of the fastest growing areas of business around the world. In recent years, we’ve seen huge growth and development of supplement brands, such as TREC NUTRITION. I’ve always trusted their products and I would recommend them to everyone. Working at the VITAMIN-SHOP® allows me to improve my knowledge and advise other athletes and physically active people every day. And of course it’s an excellent way of building a profitable business. RAFAŁ CEJROWSKI owner of the VITAMIN-SHOP® in WATFORD
S.A.W.
TRIBULON BLACK
Do you want to improve your training results? Are you wondering how? Have you tried everything there was to try but you still haven’t achieved the desired effects? You need SUPER ANABOLIC SUPPORT! Sharpen your senses! Try S.A.W. – the most powerful pretraining stack ever created in the laboratories of TREC NUTRITION. Its ultra-concentrated formula contains only safe and effective ingredients which will help you to overcome your training slump right after the first dose. Your muscles will be bigger and stronger, your movements faster, more powerful and precise. S.A.W. is a pure essence of support – a product free of unnecessary sugars, additives and fillers. Each portion (5 grams or 4 capsules) contains enormous anabolic and ergogenic potential. The S.A.W. family is finally complete! Now you have the whole range of choices – you can buy a single blister pack (30 capsules) or a sachet (10 grams), an attractive box made of high quality plastic (120 capsules), a regular box (20 sachets) or the classic packaging, in 200 grams or 400 grams.
Testosterone is the most important male hormone; it determines the quality of sexual performance and is responsible for shaping the male silhouette into its characteristic form. It is also a strong stimulator of anabolic processes, which is why a high level of testosterone is extremely important for the quick regeneration of muscles and for achieving permanent and stable training progress. Unfortunately, stress, stimulants, sleep deprivation and a low level of physical activity slow down the internal process in which this important hormone is synthesised. TRIBULON BLACK contains a very concentrated extract of Tribulus plant (Tribulus terrestris), standardised to contain a record 95% content of bioactive saponins. Due to the similarities with male sex hormones, these vegetable-based steroids can be used in the production of endogenous testosterone, and they affect its secretion in a positive way.
SHARP AS A SAW!
oncentrated S.A.W. is an ultra-c a for rm pre-training fo ul help you ll wi at th professionals of training reach an intensity r dreamt of that you have neve ! before
TRIBULON BLACK rated is an ultra-concent g tin or pp su t uc prod the testosterone production in your body.
VITARGO ACTIVE FIRE
BCAA X-TANK
How can you properly prepare your body for long-lasting effort? Of course, you have to warm up all your muscles first, but you also have to ensure that you have the necessary energy while exercising. VITARGO ACTIVE FIRE is a unique pre-training product based on the original VITARGO® formula and enhanced with additional energising and stimulating ingredients, as well as a mixture of vitamins and minerals. VITARGO ACTIVE FIRE also contains the innovative Vinitrox® ‒ a patented vegetable extract that stimulates the production of nitric oxide (NO) in the body and speeds up the transportation of the formula’s carbohydrates, BCAA amino acids and creatine to your muscles. If you play sports and you want to maintain maximum efficiency and endurance during long and intense training sessions, VITARGO ACTIVE FIRE is the product that will meet all your expectations perfectly!
Training is a real battlefield where you have to fight to survive. It is no place for the weak! Do you feel tired and powerless? Exhausted after your training? Try this new weapon, which will help you find your hidden strength and accelerate the process of your muscle recovery! BCAA X-TANK is an extremely effective product containing BCAA amino acids in proportions of 2:1:1. In addition to the doses of L-leucine, L-valine and L-isoleucine that are optimal for the human body, it also contains taurine, L-tyrosine and vitamin B6. This allows for even more effective support of the energy production during intensive exercise, as well as the suppression of fatigue. BCAA X-TANK is also an extremely effective anticatabolic, providing the necessary protection for your muscles, both during training and throughout the day. The use of KING SIZE technology has allowed us to pack a record dosage of amino acids – 1110 mg – into each capsule.
FIRE WARM-UP!
FIRE VITARGO ACTIVE ergy en l ia nt se es provides d an n and stimulatio d an cy en ci increased effi d an ng lo g rin du endurance . ns io heavy training sess
10
THE POWER OF TESTOSTERONE!
01/2012
POWERFUL PUNCH! PUNCH!
BCAA X-TANK bination is an effective com ids ac of BCAA amino sine ro ty of r with the powe e in ur ta and
COLLAGEN RENOVER
MAGNE-100 SPORT
So, you want to give your best during training sessions, but you’re afraid that your joints will not withstand the increasing pressure? Your muscle mass is increasing, but your skin is becoming increasingly tight? You want to avoid ugly stretch marks? Don’t wait, take care of your joints and skin right now! Add COLLAGEN RENOVER to your daily diet – a product that supports complex tissue regeneration. It contains collagen peptides which are the best absorbed and most effective form of collagen, the most commonly occurring protein in the body. Its fibres bind and relax the structures of joints and skin, providing them with resistance to mechanical deformation. COLLAGEN RENOVER supports the functioning of the joints, particularly in people who are vulnerable to strains, and reduces the risk of injury.
Do you suffer from painful muscle spasms? Are you always tired and irritable, and you don’t feel like training? You are most likely short of magnesium – if you don’t have enough of it your body cannot function properly. No other mineral is as important as magnesium for athletes and other active people! It is involved in over 300 metabolic reactions, including the processes of energy production, muscle contractions and transmission of nerve impulses. MAGNE-100 SPORT will help you maintain the right level of magnesium in your diet. It is a highquality, easily absorbable mixture of 4 forms of magnesium enriched with vitamin B6. MAGNE-100 SPORT helps to cover the daily demand for magnesium, particularly for people who are in danger of suffering from magnesium deficit, that is, athletes and people who are active physically and professionally.
JOINT AND SKIN SPECIALIST!
R COLLAGEN RENOVE contains bioactive collagen peptides which facilitate the regeneration ge of articular cartila . in sk d an es ur struct
GOOD CONDITION EVERY DAY!
2 capsules GNE-100 SPORT MA of contain 375 mg of magnesium from 4 easily absorbable chemical forms.
WHEY CREAMY COCKTAIL ISOLATE 100 CREAMY DELIGHT OF TASTE
PROTEIN WORTH ITS WEIGHT IN GOLD!
Have you already tried a lot of protein supplements? You liked the first few portions, but then you couldn’t wait for the moment it ran out? Who said that protein can’t be really tasty? You train and you’re on a diet, but that doesn’t mean that you have to deny yourself all pleasures. Try WHEY CREAMY COCKTAIL and you’ll never want to replace it with any other product. This is no ordinary protein supplement. It’s a great, thick and filling shake, which will quickly become your favourite daily delicacy. The appropriate composition of the best highprotein raw materials, additives and flavours will guarantee that your taste buds have an unforgettable experience, and your muscles will get all they need for the growth and regeneration of amino acids.
Are you looking for the perfect carbohydrate-free, lactose-free, fatfree and contamination-free protein? We give you ISOLATE 100 – a pure whey protein isolate manufactured by way of multi-level crossflow microfiltration. This raw material is believed to be the perfect and most valuable source of protein used in sports supplementation. ISOLATE 100 supplies the highest-quality easily absorbable building molecules stimulating muscle fibre growth and regeneration. ISOLATE 100 is perfect both for building up pure muscle mass and final muscle toning during strict reduction diets. Every 30-gram portion of ISOLATE 100 contains over 25 grams of protein, and absolutely no fat or carbohydrates.
CKTAIL WHEY CREAMY CO ake sh y m ea cr y, is a tast daily ur yo rn tu ll wi that tion ta en protein supplem . re su ea into a pl
ISOLATE 100 is a 100-percent te whey protein isola el od CFM with a m aminogram g and record-breakin 9. 15 BV – e lu va al ic biolog
01/2012
11
The best proteins
in the world amino acids
LEVEL OF AMINO ACIDS IN BLOOD OVER TIME
time (hou rs)
THE PERFECT TRIO ISOLATE 100’s amino acids are produced fastest and most intensely. Digesting WHEY 100 requires some more time. These supplements are the perfect choice when your muscles immediately need a large amount of easily accessible building blocks, for example in the morning after waking up or after training. CASEIN 100’s amino acids are secreted at a lower intensity, but they keep coming for as long as up to 7 hours after consumption. This supplement gives the muscles constant access to building blocks for many hours and effectively protects them from catabolism, for example during sleep or between meals.
N IO S AT IE R IN IT HE IM UR T DS EL IMP D O OUN AN OMP OF C LK MI
N IO E AT OS IN CT IM LA EL F O T FA
UNIQUE TECHNOLOGY CASEIN 100 contains pure micellar casein – one which naturally occurs in milk and the most effici cient casein form. cien entt ca en case sein se i ffor in o m. CASEIN 100 is manufactured
OF
CASEIN 100 contains the best and richest source of slowly-absorbed proteins in the world! In comparison to other supplements of this type, CASEIN 100 contains only the best and most exclusive casein – pure micellar casein, without addition of other, cheaper, but at the same time less effective forms of this protein. We surrender to you a product which is unique in its class, whose excellent composition and quality crashes ordinary casein supplements. All in order to ensure the many-hour protection and optimum conditions for your muscles to regenerate and grow.
N IO AT IN IM EL
BEST QUALITY WORLDWIDE
D GE S MA LE N DA EL I UN MIC ED D N US AN SEI RE RE CA H A PU IC WH
PERFECT COMPOSITION CASEIN 100 is a top-quality protein-rich supplement based in 100% on pure micellar casein. This top-class preparation constitutes highly efficient and effective source of wholesome proteins with exceptionally beneficial, prolonged time of absorption. CASEIN 100 contains casein proteins of new generation, which thanks to special, mild conditions of production, retain their unique properties.
MILK FILTRATION IN THE PRODUCTION PROCESS OF MICELLAR CASEIN
MILK IMPURITIES
FAT
LACTOSE
MICELLAR CASEIN
within a technologically advanced micro-filtering process, which, as opposed to cheap caseinates, is realised without the use of needless chemicals and aggressive factors which destroy the protein structure. In acidic environment, high temperature and in the presence of certain chemical substances, the exceptionally sensitive structure of casein micelles is destabilised and irreversibly destroyed. Proteins valuable for muscles lose many important properties, and also their absorption in the digestive tract is deteriorated, which causes their nutrition characteristics to fall. The production of micellar casein proceeds in very mild conditions and does not disturb delicate structure of micelles. They are isolated from milk in multi-stage physical filtration process, multi-st with the use of special, spec micro-porous membranes. It makes it possible to concentrate and purify casein micelles and separate them from other milk se
The best source of slowlyabsorbed proteins in the world PURE MICELLAR CASEIN Unique production technology Undamaged casein micelles High concentration of all anticatabolic amino acids Great taste and creamy, satiating texture
ED AT CH TR HI N EN W I NC NS SED CO EI U D OT RE AN PR A RE EY PU WH
N IO L AT NA N OR FI EI N AP D OT IO EV AN PR RAT R EY NT TE WH CE WA N CO OF N ER IO TH ES AT O TI IN ND RI IM A PU EL SE IM O CT LA
MICROFILTRATION AND CONCENTRATION OF WHEY PROTEINS
N IO AT IN IM EL
constituents. Thanks to that, these proteins, which are most valuable for your muscles, intact and rich in growth factors are free from any impurities. The advanced technology applied in production of CASEIN 100 enabled obtaining of an excellent product, virtually devoid of fat and lactose, a product which contains highly-concentrated full value casein proteins in their most effective, original form.
OF T FA
ANTI-CATABOLIC POWER OF MICELLAR CASEIN CASEIN 100 is a protein supplement with unprecedented anti-catabolic power, which ensures persistent and systematic supply of all key amino acids to muscles. Micellar casein is the most bio-available form of casein, which is characterised by a model amino acid profile, very similar to the human one, which makes it an ideal source of material necessary for synthesis of muscle proteins. CASEIN 100 supplies large amounts of slowly-released amino acids and short peptides, which stimulate growth, regeneration and immunologic processes. Micellar casein is especially rich source of most valuable amino acids with anti-catabolic effects. Very high participation of branched chain amino acids (BCAAs) and L-Glutamine, which stop action of enzymes destroying muscle proteins, creates optimum conditions for growth processes. Micellar casein contained in CASEIN 100 supplies nutrients necessary in the process of muscle regeneration even for 7 hours, restraining degradation of proteins and at the same time strongly stimulating their synthesis. An ideal composition and beneficial, prolonged absorption of CASEIN 100 causes that muscles are protected in the best possible way against post-training and night catabolism each day.
GREAT TASTE AND CREAMY, FILLING CONSISTENCY Micellar casein contained in CASEIN 100 has also other, very interesting properties. When combined with water, it thickens and adopts the form of light and nourishing pudding. CASEIN 100 is not only the richness of composition, but also real delight for palate and exceptional fullness of taste. Thick, creamy consistence in combination with extra-ordinarily long-lasting effects cause persistent and soothing filling of fullness. CASEIN 100 is an excellent product supplementing top quality proteins during reduction diets and always when you do not have time for a regular meal.
LIQUID WHEY
IMPURITIES
FAT
A PERFECT PROTEIN WHEY 100 contains 100% concentrate of whey protein, with pure protein concentration above 80%. WHEY 100 is produced in the process of ultrafiltration, thanks to which it is characterised by very low content of fat and lactose. For the purposes of WHEY 100 production, a top-quality whey proteins concentrate was used – highly purified and quickly acting source of full some proteins.
PURE QUALITY WHEY 100 contains only whey protein, without needless additions lowering the content of proteins in the product. Whey protein concentrate is one of the most popular and most efficient proteins of natural origin. WHEY 100 perfectly supplements shortage of proteins occurring in the situation of increased demand, especially in professional sport, body-building and during reduction diets. The top-of-its-class raw product in the instant form used in production of WHEY 100 is characterised by high biological value (BV104) and excellent purity and solubility. WHEY 100 is a universal product for everyone, ideal for everyday protein supplementation, which quickly supplies large amounts of anabolic amino acids necessary for the muscle growth.
ANABOLIC IMPACT OF WHEY PROTEINS WHEY 100 contains concentrated whey proteins, which are very easily absorbed by the organism.
LACTOSE
WHEY PRO CONCENTR
D TE H WHEY PROTEIN CONCENTRATE
Due to exceptional pace of digestion and absorption, the most important anabolic amino acids instantly reach the muscles. An exceptional content of quickly-released L-Leucine acts as a trigger for anabolic processes. The intense inflow of building materials stimulates the synthesis of muscle proteins, increasing its intensity even up to 70%. WHEY 100 not only supplies nutrients necessary in building-up muscles, but also strongly stimulates their utilisation itself. At the same time, other branched chain amino acids (BCAAs) and L-Glutamine restrains unfavourable metabolic reactions, which may delay muscle regeneration. WHEY 100 makes it possible to obtain prevalence of anabolic processes over destructive catabolism, which is conducive to building high quality muscle mass.
DEVELOPED WITH TASTE WHEY 100 is not only the best raw material, but also unforgettable impressions for your palate. WHEY 100 means sophisticated and carefully finished tastes, which will stay long in your memory. A unique quality and composition of WHEY 100 are considerably superior to other such products available on the market. A distinguishing feature of this product is not only exceptionally rich aminogram, but also excellent solubility. The whey protein concentrate used in production is 100% instant form, thanks to which preparation of delicious and creamy shake will be easier than ever.
for muscle growth! PURE WHEY PROTEINS (Whey Protein Concentrate) Top-class raw material in the instant form Perfect solubility and quick absorption Wide range of sophisticated d
OPTIMUM PARTAKING TIME IN THE MORNING,AFTER WAKING UP AFTER TRAINING BETWEEN MEALS INSTEAD OF MEAL BEFORE SLEEP THE WORLD’S FINEST PROTEIN ISOLATE 100 is a top class supplement fully based on the exclusive CFM whey protein isolate. The material is regarded as the finest and most valuable protein source used in supplementation of athletes’ diets. ISOLATE 100 provides the highest quality, rapidly absorbed building materials stimulating the processes of growth and regeneration of muscle fibres. Whey protein isolate is characterised by having a benchmark content of the most important amino acids with anabolic properties, and active micropeptides. Thanks to the unique production technology very high concentrations of proteins with the highest purity are obtained. The protein is thus almost entirely free from undesirable components, which could reduce its nutritional value.
UNIQUE PRODUCTION PROCESS N IO R AT HE S IN OT IE IM F IT EL O UR P IM
ED AT NS OL EI IN IS OT D D PR SE AN EY U E RE WH AR PU H IC WH
MICROFILTRATION AND ISOLATION OF WHEY PROTEINS
N IO E AT OS IN CT IM LA EL F O
N IO AT IN IM EL OF T FA
LIQUID WHEY IMPURITIES
FAT
LACTOSE
ISOLATED WHEY PROTEINS
The raw materials used in the production of ISOLATE 100 have been prepared using the latest technologies. The CROSS-FLOW MICROFILTRATION process is the most advanced method currently available and is also the most time-consuming method of mechanically separating whey proteins. The separation occurs at low temperatures and without the use of any chemical agents which could damage the delicate structure of whey proteins. The final result is concentrated, and more importantly non-denatured whey protein with full activity and functionality. That’s why ISOLATE 100 has such a high nutritional value and is so effective at supporting the formation of pure, fat-free muscle mass. In comparison with other similar high-protein supplements, ISOLATE 100 is absorbed significantly faster and contains more BCAA and L-glutamine, the most important amino acids for exercise.
CASEIN 100
WHEY 100
ISOLATE 100
Ideal solution for persons who do not have time for wholesome The supplement may be an excellent addition to breakfast, rich in If you add ISOLATE 100 to your breakfast, you can be sure that your mubreakfast. Micellar casein bloats in the digestive tract, ensuring long- wholesome proteins and large dose of quickly-absorbed amino acids, scles will immediately receive a dose of amino acids in optimal proportion to growth. necessary after night hunger period. lasting feeling of fullness and stable availability of amino acids. If you do not have a possibility to eat full protein meal, then Use WHEY 100 up to 1.5 hours, still before the meal, and muscles will ISOLATE 100 is the perfect protein to take after training. It is quickly absorbed by the digestion tract and immediately initiates the regeneCASEIN 100 in connection with VITARGO ELECTRO ENERGY will quickly receive the maximum dose of anabolic amino acids. ration processes. be a perfect replacement, which will protect muscles against posttraining catabolism. When your diet does not comprise 6 optimised meals, you may consi- In the period, when the demand for proteins significantly increases, add CFM whey protein isolate is the model source for the most valuable comderably improve your figure, when you apply during the day slowly- whey proteins contained in WHEY 100 to your diet, and your muscles ponents of muscle cells. It makes the muscles regenerate and grow faster. will be given an additional stimulus to grow. absorbing proteins contained in CASEIN 100. Combine CASEIN 100 with a source of combined carbohydrates and WHEY 100 in combination with quickly absorbed carbohydrates is It’s enough to add complete carbohydrates to a portion of ISOLATE 100, you will obtain a filling meal, which will secure you nutrition needs a very good solution for persons, for whom it is important to im- such as VITARGO ELECTRO ENERGY, and you will obtain a delicious and unique meal. for a couple of hours. Such combination will be most similar to a re- mediately supplement nutrients crucial for muscles. gular, balanced meal. Micellar casein contained in CASEIN 100 is the best protein before sleep, It is a good idea for the last daily meal, especially for persons with slower which during the whole period of night regeneration will release to the metabolism. WHEY 100 will supply a necessary portion of concentrated blood circulation all necessary amino acids, protecting muscles against proteins, which will be quickly absorbed, accelerating your metabolism. night catabolism.
EXCEPTIONAL ACTIVITY ISOLATE 100 is by far the best means of protein supplementation, supporting ongoing development of the most important exercise parameters. Whey protein isolate is especially effective at stimulating anabolic processes. The absorption rate and record-high leucine levels stimulate the secretion of anabolic hormones (such as insulin), and enhance muscle protein synthesis significantly more effectively than other protein sources. The formula also includes other ingredients, specific to this protein source. Whey isolate contains numerous peptides (short fragments of proteins) with various modes of action. The latest scientific research confirms their ability to increase bloodfl ow in blood vessels and flow stimulate immune processes.
The best quickly absorbed protein in the world PURE WHEY PROTEIN ISOLATE CFM Raw material obtained by crossflow microfiltration Intact whey proteins 0% fat and lactose lacttose
Are you on a strict diet, and you don’t want your evening portion of carbohydrates to form a layer of fat on your muscles? ISOLATE 100 is the product you’re looking for! its completely fat- and sugar-free isolated whey proteins will accelerate your metabolism and provide your muscles with the necessary building molecules at the same time.
WHO SHOULD TAKE THE FORMULA? ISOLATE 100 is equally effective while building pure muscle mass and in the final stages of shaping muscle definition during a restrictive weight-loss diet. The formula’s calories originate only from proteins, which has the additional effect of stimulating digestion. ISOLATE 100 will supplement your everyday diet with the most valuable and finest whey proteins. ISOLATE 100 is absorbed rapidly without overloading the digestive system, so it can be used at any time of day. It is always excellent when your muscles require additional portions of wholesome protein, in particular following exercise and immediately after waking up.
CREATINE AND NITRIC OXIDE ACTIVATORS
No debates about diet components are so full of emotions as discussions about creatine. This substance, used by athletes in the 1990s, quickly became a hit and went on to become one of the most popular supplements in the world. Little wonder, as creatine is an exceptionally effective product and its effects can be measured directly.
WHY IS CREATINE SO EFFECTIVE?
It is a component with a very specific activity which influences energy production at cellular level. ATP (adenosine triphosphate) is its basic carrier. ATP phosphate bonds store the easily accessible chemical energy which is necessary for controlling all the cells in our body. When the muscles start working, energy is first obtained by reducing ATP to ADP (adenosine diphosphate). These energy reserves provide energy for 1–2 seconds of physical effort at most, so their rapid regeneration is necessary. This is why further metabolic systems are activated. These processes are aimed at restoring the muscles’ ATP resources and maintaining the intensity of physical effort.
HOW DOES CREATINE WORK?
The most important means for ensuring the rapid regeneration of ATP resources is the so-called phosphagen system. Phosphocreatine plays the main role in this system. The system is especially important in disciplines involving short-term, but very intensive physical effort. This concerns speed and power sports, such as sprinting, weight lifting, body-building or power lifting. This cycle mobilises muscles to overmaximum effort for about 6 seconds. Creatine carries active phosphate remnants (-P), which when combined with reduced
18
01/2012
ADP restore the ATP resources. Scientific research confirms that additional creatine supplementation increases creatine concentration in muscle cells by about 20%. As a result, more ATP can be regenerated in a shorter period of time. This leads to a direct increase in the level of energy in the muscles, and so increases the body’s physical capabilities. Creatine increases the supply of water to the muscle cells. The body reads this as a signal indicating an increase in muscle volume and initiates a cascade of transformations which activate major anabolic processes. The intense production of proteins is initiated and leads to gradual thickening of muscle fibres. Creatine triggers intense muscle mass growth. Apart from that, creatine is an organic element which is rich in nitrogen, and this contributes to increasing the amount of this compound in the body and helps regenerate muscles.
HOW SHOULD CREATINE BE USED?
This supplement should be used cyclically, as the body gradually gets used to the increased concentration of creatine in the muscles, and this reduces the effects of this supplement. Therefore, creatine should be consumed for no more than four weeks. After that, it is necessary to take a break from it. We let our body rest from the high concentrations of this sub-
stance, and we can be certain that the next cycle will be equally effective. Ever since creatine appeared on the market, there has been a fierce debate on the recommended dosages and supplementation methods. There are two main methods of administering creatine: with a loading phase and without a loading phase. The loading phase method consists in taking 20 grams of creatine for 6 days, and then consuming a supporting dose of 2 grams until the 35th day. The second method recommends taking 5–10 grams for 30 days. Most recent studies show that the method without the loading phase is more effective, both for people who had never taken creatine before and those who take it regularly. Moreover, extreme doses of 20 grams are an unnecessary burden on the kidneys. Taking a fixed dose of creatine allows the creatine concentration in the muscles to gradually increase, reaching its maximum level after about 2–3 weeks. It is then that we are in our prime. Our capacity during basic power exercises can be increased by as much as 25%, on condition that the cycle has been completed correctly. When taking creatine, we can expect our muscle mass to increase by 3 kg (on average). Of course, sensitivity to the activity of this supplement is an individual issue, and its effects might vary. However, it is worth emphasising that creatine is one of the few products which work for practically everyone.
CHARACTERISTICS
SUPPLEMENT GROUP
CAPSULES: Recommended daily allowance is 4 capsules 2 times daily. Wash down with approx. 300 ml of water. POWDER: Dissolve a single serving – 5 g (1 scoop) in 250 ml of water or juice. Use 2 times daily.
CREATINE 100% contains the highest quality creatine monohydrate powder, helping build muscle mass and power and reduce catabolic processes. Using the supplement contributes to increased concentration of creatine in muscle cells and improved exercise capacity. CREATINE 100% is supplemented with vitamin C and sodium, which improves creatine transport to muscles. CREATINE 100% is recommended as a universal formula helping maintain a top condition, especially in athletes specializing in power and power/ speed disciplines.
Dissolve a single serving – 5 g (1 scoop) in 250 ml water or juice. Use 2 serving per day. On workout days: 1st serving 30 min. before workout and 2nd serving immediately after workout. On non-workout days: 1st serving after getting up in the morning, 2nd serving at bedtime.
CREATINE MICRONIZED 200 MESH + RIBOSE contains soluble and ultra-pure micronized creatine monohydrate with added ribose. The components are the main precursors of adenosine triphosphate (ATP) in the human body. ATP molecules are the basic energy source for all cells and are responsible for the speed and intensity of muscle contractions. CREATINE MICRONIZED 200 MESH + RIBOSE stimulates the growth of muscle mass and power in athletes specializing in power, power/speed, and power/endurance disciplines.
Use a single serving (8 capsules) twice a day. Take with 300 ml of water. On workout days: 1st serving 30 min. before workout and 2nd serving immediately after workout. On non-workout days: 1st serving 30 min. before the first meal, and 2nd serving 30 min. before the last meal.
CREATINE MICRONIZED 200 MESH + TAURINE Highest quality and absorbability Fast adaptation to new loads Micronized creatine with taurine
CREATRIX Powerful anabolic and energizing action The most effective creatine monohydrate Original CREAPURE in each portion ®
CREATINE 100% Rapid muscle size increase Helps maintain a top condition 100% creatine monohydrate
CREATINE MICRONIZED 200 MESH + RIBOSE Creatine monohydrate with added ribose Rapid ATP resynthesis Highest quality materials
On workout days: 1st serving 30 min. before the workout, 2nd serving directly after the workout. On non-workout days: 1st serving 15 min. before the first meal, 2nd serving 15 min. before the last meal.
01/2012
3,95 g
CREATRIX contains ultra-pure Creatine Monohydrate, Alpha-Lipoic Acid and Vitamin B1. Creatine is one of the most effective supplements with an energizing and anabolic effect, which causes a rapid increase of strength and muscle mass in sportsmen and which indirectly supports muscle regeneration. The additional components of the preparation increase the energizing effect of Creatine and also improve its absorption. CREATRIX contains CREAPURE® – a highly effective Creatine Monohydrate, produced in the German laboratory AlzChem Trostberg GmbH.
Pharmaceutical grade raw material
CREATINE MONOHYDRATE P ER 1 PO R T IO N – 5 c a p
Dissolve a single serving of the product – 6,5 g (1 scoop) in 250 ml of water. Take 2 servings daily. On workout days: the 1st serving, 30 minutes before the workout, the 2nd serving, immediately after the workout. On non-workout days: the 1st serving, in the morning after getting up, the 2nd serving at bedtime.
High degree of micronization
5,0 g 1,5 g 60 mg
CREATINE MICRONIZED 200 MESH + TAURINE is a product which contains crystal pure creatine monohydrate with the addition of powdered taurine. Creatine is a substance with a strong anabolic and ergogenic effect, which accelerates the increase of strength and muscle mass. The product has been enriched with taurine, which stimulates the organism and increases the efficiency and the energising effect of creatine. CREATINE MICRONIZED 200 MESH + TAURINE is a creatine characterised by high pharmaceutical quality and very high absorbability.
Intensive growth of muscle mass and power
CREATINE VIT. C MONOHYDRATE TAURINE PER 1 PORTION - 6,5 g
Take a single serving of the product – 5 capsules, wash down with approx. 300 ml of water. Depending on your needs, take 2–3 servings daily. On workout days: 1st serving in the morning after getting up, 2nd serving 30 minutes before the training, 3th serving immediately after the training. On non-workout days: 1st serving in the morning after getting up, 2nd serving between meals, 3th serving at bedtime.
4,9 g 100 mg 5,2 g 140 mg
CREATINE MICRONIZED 200 MESH contains crystal pure Creatine Monohydrate in practical-to-use capsules. Creatine shows strong anabolic and ergogenic effects; it also facilitates muscle mass and strength gain, and boosts your essential energy levels when you are exercising. This substance regulates nitrogen balance and delays the process of protein reduction, which indirectly contributes to the rate of body regeneration. CREATINE MICRONIZED 200 MESH offers pharmaceutical quality and very good absorption.
ALPHA-LIPOIC ALPHA-LIPOIC CREATINE CREATINE ACID MONOHYDRATE ACID MONOHYDRATE PER 1 PORTION PER 1 PORTION – 5 g – 4 cap
CREATINE MICRONIZED 200 MESH
3,82 g 1,1 g
USAGE
CREATINE SODIUM MONOHYDRATE CITRATE PER 1 PORTION – 5 g
DESCRIPTION
4,4 g 1,2 g
PRODUCT
CREATINE MONOHYDRATE RIBOSE P ER 1 P OR TI ON – 8 cap
CREATINE MONOHYDRATE
The basic form of creatine is its monohydrate. Creatine monohydrate is the supplement which topped the rankings all over the world in the 1990s. Due to its popularity and accessibility, most studies concerning creatine activity were focused on analysing its monohydrate. When you decide to take this form of creatine, you are opting for a reliable and effective supplement which enhances muscle strength and mass building. Products vary depending on the method of administration (capsules or powder); they can also contain additives which facilitate the transportation and usage of creatine in muscles. Products containing micronised creatine are most effective. Thanks to micronisation, the powder is very fine and dissolves faster and more easily. TREC NUTRITION offers a creatine monohydrate with an ultra-high level of micronisation – 200 MESH.
19
Creatine malate with inosine and ribose
KRE-ALKALYN®
KRE-ALKALYN® is a patented formula referred to as buffered creatine monohydrate. The main risk for creatine molecules is posed by acidic environments. Low pH might cause the chemical structure of this compound to become unstable. Linear creatine elements become highly reactive and might change into cyclic structures (process of cyclisation). The cyclic form of creatine loses its energy-producing activity and is discharged by the kidneys together with urine. KRE-ALKALYN® contains specially modified creatine monohydrate which is resistant to low pH. As a result, less creatine is subject to cyclisation, and more of it is supplied to the muscles. Taking KRE-ALKALYN® allows the same effects to be obtained as in the case of using other creatines, but the doses are notably smaller. TREC NUTRITION’s offer includes the original KREALKALYN® in the form of capsules and powder. DESCRIPTION
USAGE
KRE-ALKALYN®
KRE-ALKALYN® contains patented buffered creatine monohydrate, characterized by exceptional absorbability and effectiveness. This improved formula is extremely stable in the acidic conditions of the digestive tract and does not become deactivated. It significantly increases saturation of creatine in muscle tissue and improves its anabolic properties. KRE-ALKALYN® is especially recommended for bodybuilders shaping muscle power and mass, and athletes specializing in power and power/speed disciplines in order to reach peak condition.
Use a single serving – 2 capsules or, for powder – 1,5 g (1/3 scoop) – twice a day. Take with 300 ml of water. On workout days: 1st serving 30 min. before the first meal, and 2nd serving 30 min. before workout. On non-workout days: 1st serving 30 min. before the first meal, and 2nd serving 30 min. before the last meal.
Stable and resistant to low pH 100% KRE ALKALYN®
NITRIC OXIDE AND CARNOSINE ACTIVATORS/ CREATINE STACKS
1,5 g
Patented buffered creatine monohydrate
KRE-ALKALYN®
PRODUCT
Stacks combine the main advantages of creatine supplementation and components increasing nitric oxide production. NO is a powerful anabolic which relaxes vascular vessels and intensifies blood flow, and thus the flow of oxygen and nutrients to the muscles. As a result, muscles can work more effectively and do not tire quickly. Products of this sort are recommended for those who have already taken creatine and have built up more experience at the gym. Only those who know the specifics of muscle work can use the muscle pump to its maximum potential. these advanced formulas also contain substances supporting the transport of creatine, such as taurine, ALA or carbohydrates complexes. You can also often find amino acids for training, like BCAA and L-glutamine. Professional formulas for training are completed with stimulating components allowing you to concentrate during training and motivate yourself to perform intensive exercises. Some formulas contain beta-alanine, the amino acid constituting carnosine, which reduces the level of acidity in muscles and increases their power and endurance.
PRODUCT
DESCRIPTION
USAGE
NITROBOLON
NITROBOLON is a patented formula increasing the production of nitric oxide (NO), a compound which has a very strong anabolic effect. It leads to the dramatic increase in the blood supply to the muscle tissue during intensive training, consequently muscles receive more nutrients and oxygen which are necessary for intensive energetic and metabolic reactions. NITROBOLON contains only the most effective components which amplify the production of NO in the body, and which increase muscle tension and mass when combined with esterified creatine. This in turn leads to a spectacular increase in the muscle strength, resistance and size.
Wash down a serving of the product (4 capsules) with 300 ml of water. Depending on your needs, take 2–3 servings a day. On workout days: 1st serving – 30 minutes before your first meal, 2nd serving 30 minutes before the training, 3th serving immediately after the training. On non-workout days: 1st serving – 30 min. before your first meal, 2nd serving – 30 min. before the main meal.
Advanced nitric oxide booster Improves blood supply and nutrition of muscles High doses of active ingredients
20
01/2012
1,5 g
Stimulates intensive mass increase
KRE-ALKALYN®
Muscle pump and power for strenuous exercise
P ER 1 P OR TION – 1, 5 g PER 1 POR TION – 2 ca p
REACTOR PRO 3
2,7 g
Maximum dose of creatine malate
5,0 g
Use a single serving (4 capsules) three times a day with 300 ml of water. On workout days: 1st serving 30 min. before the first meal, 2nd serving 30 min. before workout, and 3rd serving immediately after workout. On non-workout days: 1st serving 30 min. before the first meal, 2nd serving 30 min. before the main meal, and 3rd serving 30 min. before the last meal.
Soluble and stable form of creatine
TRI-CREATINE MALATE
REACTOR PRO 3 is an advanced creatine stack increasing the production of ATP (adenosine triphosphate) in the body. This combination of the most powerful ergogenic and anabolic substances enhances energy production in muscle cells. REACTOR PRO 3 contains easily absorbable creatine malate and components increasing the secretion of anaxbolic insulin improving transport of nutrients to muscle cells. REACTOR PRO 3 maximizes power, energy and endurance during strenuous exercise and improves the body’s regeneration.
High levels of power and energy
PER 1 PORTION – 4 cap
CAPSULES: Take a single serving of the product – 4 capsules, wash down with approx. 300 ml of water. Depending on your needs, take 2–3 servings daily. POWDER: Dissolve a single serving of the product – 5 g (1 scoop) in 250–300 ml of water in a shaker. Depending on your needs, take 2–3 servings daily. On workout days: 1st serving in the morning after getting up, 2nd serving 30 min. before the training, 3th serving immediately after the training. On non-workout days: 1st serving in the morning after getting up, 2nd serving between meals, 3th serving at bedtime.
4,75 g
CM3 is a product containing an increased dose of crystal pure Tri-Creatine Malate. This is a very stable form of creatine, which is resistant to the acid environment of the digestive tract and which dissolves very well. Unlike the simple monohydrate, Tri-Creatine Malate does not have typical side effects and its use leads to more intensive increase of strength and muscular mass. CM3 is recommended as a product which helps to achieve the top condition, especially in power as well as power and speed disciplines.
PER 1 PORTION – 5 g
CM3
TRI-CREATINE MALATE
USAGE
1,68 g 0,8 g 0,4 g
DESCRIPTION
TRI-CREATINE INOSINE RIBOSE MALATE PE R 1 POR T I ON – 4 cap
PRODUCT
NITRIC OXIDE AMPLIFIER PER 1 POR T ION – 4 c ap
TRI-CREATINE MALATE
Malate is the so-called conjugate form of creatine. This means that its elements have been conjugated with malate acid molecules in a complicated production process. What does this lead to? Tri-creatine malate has a more stable chemical structure and has new, exceptionally useful properties. First and foremost, this form of creatine is more easily soluble, and moreover it is more stable in the acidic digestion tract. What effect does this have? Simple. More of the consumed creatine reaches its target, the muscle cells. Moreover, tri-creatine malate is one of the metabolites involved in the Krebs cycle, which produces additional energy. Combined with creatine, it supports the muscles even more effectively during intense physical effort.
Ultra-concentrated pre-training formula Massive power, endurance and vascularization Only the most powerful ingredients and effective doses
CREATINE TRANSPORTERS
USAGE
DEXTROTECH
DEXTROTECH is a combination of dextrose with taurine and vitamin C, which aids the absorption and transport of creatine and amino acids into muscle cells. The formula contains a quickly absorbable source of carbohydrates supplying energy for exercise, and improves glycogen reconstruction and post-exertion regeneration of the body. Due to its powerful anabolic and energy-promoting action, DEXTROTECH is especially recommended in training programmes aiming to quickly increase muscle strength and mass.
Dissolve a single dose of the formula – 50 g (3 table spoons) in 200 ml water using a shaker. Use 1–2 portions per day as required, ideally first thing in the morning and immediately after exercise.
DEXTROSE POWDER is a product containing pure dextrose (glucose) thanks to which it is possible to increase the energy balance of the body, consequently, its capacity and training resistance are improved. Dextrose belongs to the group of simple carbohydrates, as a result it is absorbed very quickly and it also stimulates the secretion of insulin which is one of the most important hormones with an anabolic effect. DEXTROSE POWDER may also be used for the supplementation of carbohydrates after the workout and as an efficient transporter of creatine and amino acids.
Dissolve a single serving of the product (25 g – two tablespoonfuls) in 300 ml of water. Depending on the needs take 1 to 2 servings daily, preferably in the morning, immediately after waking up and immediately after the workout.
Contains taurine and vitamin C
DEXTROSE POWDER Fast-absorbable simple carbohydrates Improves the effectiveness of creatine Crystal clear powdered dextrose
CARBS DEXTROSE TAURINE
DESCRIPTION
Improves creatine and amino acid transport
2,97 g 3,39 g 7,27 g 2,97 g
Research shows that creatine which uses the insulin mechanism is more effective. That is why consumption of nutrients, such as dextrosis, taurine or leucine, can boost the effectiveness of creatine supplementation. In order to facilitate creatine distribution to the muscle cells, it is best to use ready transporters. They increase the release of insulin, which is not only responsible for enhancing creatine absorption, but also displays powerful anabolic activity.
PRODUCT
Increases secretion of anabolic insulin
NITRIC OXIDE CREATINE GLYCOGEN MENTAL AMPLIFIER MATRIX LOADER OPTIMIZER PER 1 POR T ION – 20 g
CAPSULES: A single serving of the product is 4 capsules. Depending on requirements, intensity of exercise and sensitivity to the product use 1–3 servings 30 min. before planned workout. Wash down with 300 ml of water. POWDER: Dissolve 5–15 g (1–3 scoops) in 200 ml of water using a shaker, depending on requirements, intensity of exercise and sensitivity to the supplement. Use 30 min. before planned workout. Please note: the product has a strong stimulating effect. Do not take before bedtime!
3,05 g 6,92 g 5,81 g 2,09 g
S.A.W. is an ultra-concentrated pre-training formula for professionals. The supplement has powerful anabolic properties and significantly increases the volume of exercising muscles. S.A.W. provides additional oxygenation, nutrition and growth impulses. The unique beta alanine and active neurostimulant complex improves endurance and concentration, and increases the body’s energy reserves. The formula helps prevent premature fatigue and excessive acidification of tissues. S.A.W. helps build muscle power and mass, as well as improving efficiency during strenuous exercise.
01/2012
P ER 1 PO R TION – 2 5 g
S.A.W.
NITRIC OXIDE CREATINE RECOVERY NEUROTROPIC AMPLIFIER MATRIX MATRIX MATRIX PER 1 POR T I ON – 2 8 g
Effective stimulation
2,08 g 1,45 g 1,25 g
Explosive power, energy and endurance
Dissolve a single serving of the product – 28 g (1 scoop) in 400 ml of water in a shaker. Depending on your needs, take 1–2 servings daily. On workout days: 1st serving 30 min. before the training, 2nd serving immediately after the training. On nonworkout days: 1st serving 30 min. before your first meal, 2nd serving 30 min. before the main meal. Please note: the product has a strong stimulating effect. Do not take before bedtime!
PUMP ENERGY CREATINE VASODILATORS MAXIMIZER SURGE PER 1 P OR T ION – 5 g o r 4 c ap
Creatine stack with energizing and anabolic action
NITROBOLON ENERGIZER is a state-of-the-art multi-ingredient stack product for pre-workout use improving strength, endurance and contraction velocity of muscle fibres. NITROBOLON ENERGIZER contains large doses of the strongest energizers and boosters. The product helps improve nutrient, oxygen and blood supplies to muscles. It also considerably increases muscle efficiency during heavy-load workout. NITROBOLON ENERGIZER is recommended as an anabolism and energy booster for strength, speed and strength, and endurance athletes.
VIT. C
NITROBOLON ENERGIZER
PER 1 PORTION – 50 g
Intensive increase in muscle mass and power
45,5 g 45,5 g 2,5 g 100,0 mg
Increases muscle circumference and volume
Dissolve a single serving of the product – 20 g (4 scoops) in 300 ml of water in a shaker. Depending on your needs, take 1–2 servings daily. On workout days: 1st serving 30 min. before the training, 2nd serving immediately after the training. On non-workout days: 1st serving 30 min. before your first meal, 2nd serving 30 min. before the main meal.
CARBS DEXTROSE
Creatine stack enhancing NO production
NITROBOLON II is a powdered creatine „stack” with a strong anabolic effect, which combines active precursors of nitric oxide (NO) with the most efficient forms of creatine. Its innovative formula increases the rate and the volume of blood supply to the muscles, which results in a rapid increase in their strength, tension and volume. The product has been enriched with components which improve its absorption and also with a special glutamine matrix. NITROBOLON II accelerates the growth of pure muscle mass and its strong effect helps to combat workout stagnation.
25,0 g 25,0 g
NITROBOLON II LE
21
EVERYONE WANTS A TONED, MUSCULAR BODY. IT IS IMPORTANT TO TREAT YOUR BODY AS A WHOLE AND NOT TO NEGLECT ANY OF THE MUSCLE GROUPS DURING TRAINING.
S
trong legs are the absolute basis. Although leg training is not the most pleasant task and is very energyconsuming, it is really worth dedicating an appropriate amount of time to it. Tomek Lech „Popey” from TREC TEAM knows that the path to success is difficult and bumpy. Thanks to careful preparation and strict discipline, „Popey” has moved up the amateur body-building ladder step by step, and competes in the most prestigious contests. Undoubtedly, his massive and perfectly toned legs are one of his greatest assets. Some time ago, as a strongman, „Popey” focused mainly on strength, but as a body builder, he aims his training at giving his muscles an incredible hard and perfectly toned look. This is why the objective of his training is not to lift heavy weights, but to maximally engage all the muscles involved in a given exercise during each repetition.
24
01/2012
LEG EXTENSIONS
R OF SER
BE
S
M
BE
R OF SER I
E
4
4
M
seat. The lower part of the back should be supported by the back rest. Set the roller pad at a height appropriate for the length of your calves. Exhale and slowly straighten your legs at the knees, and pause when the legs are maximally extended. Then, inhale and gradually bend the legs, and slowly return to the initial position.
S
NU
PERFORMANCE: Sit on the machine and regulate the
IE
The main goal of this exercise is to warm up the legs and knees really well, as well as initially fatiguing the quadriceps. When we perform slow and controlled movements, we can isolate the muscles perfectly.
SQUATS
This is a basic and universal exercise which engages practically all the leg muscles. It allows for increasing muscle mass and strength. Squats are a difficult exercise and are not recommended for beginners. Technique is very important in this exercise, as is maintaining the right angle of the spine’s lower section during the whole exercise. As a professional athlete, „Popey” lowers his buttocks as close to the ground as possible, and at the same time maintains safe tension of the muscles surrounding and stabilising the spine.
PERFORMANCE: Approach the barbell and place it
on your deltoid muscles. Make sure the position of the barbell is safe and stable. Grab the barbell comfortably, gently bend your back and raise the barbell. Take a step back and make sure you are in a stable standing position. The distance between the feet should equal the distance between the shoulders; the toes should be pointing slightly outwards. Perform a deep and controlled squat. Make sure you look straight ahead throughout the exercise (it is best to set your gaze on a fixed point; do not lower your head). Initially, it’s enough to keep the thighs parallel to the floor. As we gain training experience, we can perform deeper squats. However, it is crucial to remember correct technique and slightly bending the back – do not bend the back excessively or hunch. Next, straighten the legs and return to the initial position. Exhale.
01/2012
25
NU
FRONT SQUATS This type of squat shifts weight to the front part of the thigh and engages the quadricepses to a greater extent, and it also involves the glutes. The advantage of this exercise is that the lower section of the spine is engaged to a lesser extent. This version of squats involves lighter weights, but allows us to attack the muscles from a different angle.
PERFORMANCE: Approach
M
BE
R OF SER
IE
4 S
the barbell with crossed arms – left hand on the right biceps, right hand on the left biceps. The bar is stable, rested above the chest and supported by the arms. Lift the barbell, inhale, and gently bend your back to stabilise the natural curve of the lower back section. Gradually, perform a deep squat. Look ahead and upwards. Perform a deep squat, and then return to the initial position. Exhale.
NU
MACHINE LEG PRESSES
After intensive squats, „Popey’s” legs slowly start to feel fatigued – this is the perfect moment to provide them with an additional training impulse. Machine leg presses are not as complicated as squats in terms of technique, so they allow us to use heavier weights and to tire our thigh muscles. Machine single-leg presses are an alternative version of this exercise performed with lighter weights.
PERFORMANCE: Sit on the leg press-
M
BE
R OF SER I
E
4 S
NU
26
01/2012
ing machine; make sure your back and buttocks are pressed against the back rest and seat at all times. Lower the machine press and bend your legs; make sure that the knees are pointed slightly outwards. At the same time, inhale deeply. Then push the weight up, exhaling the air from your lungs at the same time. Try to control the weight and train at a slower pace, so as to maximally fatigue the thighs’ biceps and quads. In order to vary this exercise, you can change the position of your feet (point the toes outwards or keep them in the neutral position.
M
NU
DUMBBELL LUNGES
BE
R OF SER
IE
4 S
Body builders often ignore this exercise, as it doesn’t require lifting heavy weights. But using dumbbells and one’s own body weight helps train all the leg muscles, especially the quads, hamstrings and glutes, and allows you to work on their quality. Every person who has tried this exercise at least once goes back to doing them, as they bring about great effects.
PERFORMANCE: Stand straight, hold the dumbbells, and keep your
arms parallel with your body. Inhale and take a large step forward. Keep your back straight. When the thigh is parallel to the ground (more or less 90 degrees between the thigh and calf), straighten the leg and return to initial position. Repeat this move using the other leg. Take one step forward, interchangeably training the right and left leg.
M
BE
R OF SER
IE
4 S
NU
CALF CURLS This exercise is the final stage in getting massive thighs. It isolates the muscle groups supporting the development of the significant back part of the thighs. Massive and well-toned hamstrings are indicative of the contestant’s high class and professionalism. „Popey” performs calf curls when seated on an exercise machine, as this position allows him to engage and isolate these muscles, and is less tiring than doing this exercise lying down.
PERFORMANCE: Sit on the machine; make sure that your
back is supported by the back rest; set the roller pad at a height appropriate for you, and place your extended thighs on it. Grab the handles, and exhale as you start performing the curls. Concentrate on the movement – select weights allowing for using muscle strength, not just inertia. Try to perform the exercise in the full range of movement, so that you bend and straighten the legs maximally each time.
01/2012
27
V CORTISOL ANABOLISM or CATABOLISM
WHAT’S YOU PICK?
IN CHILDHOOD, THE DOMINANT METABOLIC PROCESS TAKING PLACE IN OUR ORGANISM IS ANABOLISM. THANKS TO THE SUPREMACY OF ANABOLISM, THE YOUNG ORGANISM CAN GROW AND DEVELOP. DURING ADOLESCENCE, THE BALANCE BETWEEN ANABOLISM AND CATABOLISM IS REDRESSED. 28
01/2012
S . V
TESTOSTERONE A s we become older, catabolism takes the leading role. However, as we strive to build muscle mass by means of various training methods, a balanced diet and tailored supplementation, we are capable of defying the human biorhythm and making anabolism triumph. Achieving such an effect is to a large extent dependent on the appropriate hormonal environment, where the hormones with major impact on the direction of metabolic processes are: CORTISOL and TESTOSTERONE. The former is a powerful stress hormone and its excessive production makes the organism fall into a state of chronic catabolism, in which it is incapable of building muscles. What is worse, the human body adapts to this situation by readily accumulating fat tissue. Testosterone is one of the main anabolic hormones which initiates muscle anabolism, building muscle tissue without fat. Although these chemical compounds work in extremely different ways, in some sense they form a PAIR – the dominance of one hormone decreases the level of the other, and conversely.
Of course, we shouldn’t forget that cortisol is indispensable in the human body, as without it humans wouldn’t be capable of long-term and intense physical effort, e.g. during marathons or triathlons. It is cortisol that enables us to continue making physical efforts despite the depletion of energy resources (glycogen). Cortisol, at the expense of, among others, muscles, provides blood with glucose, and enables achieving one’s goal. However, we should undoubtedly ensure that this hormone does not affect our muscles – in other words, that it doesn’t push testosterone out. Have you ever wondered what influences the production of cortisol and testoster-
one? As it turns out, the arrangement of fat tissue in the organism, nutrition-related issues (especially the glycaemic index, pre- and post-training meals) and proper anti-catabolic supplementation decide about which of these hormones will be dominant.
The abdomen, cortisol and other misfortunes
In recent years, media have been drawing attention to the fact that obesity is a serious threat to the cardiovascular system. Especially visceral obesity poses a serious threat to our health, as it consists in accumulating fat in the abdomen. The fat tissue enfolds internal organs (leading to their steatosis, which for example in the case of the liver seriously affects health) and inhibits their proper functioning. Visceral obesity is responsible for the following effects: decreasing cell sensitivity to insulin conversion of male hormones to female hormones (aromatisation) increase in cortisol (catabolic hormone) production. This hormone, similarly as adrenaline, is secreted in stressful situations (e.g. escape). Accumulating a large amount of fat tissue in the abdomen area increases the concentration of catabolic cortisol, and, as a result, also increases appe-
tite. The effects of increased appetite are known to everyone… (women often tend to “stifle” stress with sweets).
Pay attention to what you eat – counteract hypoglycaemia
Producing catabolic cortisol is not only dependent on the localisation of fat tissue in the organism, but also on eating habits. This hormone is secreted in situations of drastic drops in sugar level – hypoglycaemia (all consumed carbohydrates are converted to the level of glucose in the organism, and the level of glucose is referred to as blood sugar level). Let us consider potential situations which lead to lowering glycaemia (blood sugar level), and what follows – production of large doses of catabolic cortisol. Which of these are part of your every-day life?
Fat tissue, cortisol and testosterone… We already know that maintaining high cortisol levels inhibits fat burning. Its influence on the organism has, however, far-reaching consequences. Cortisol and testosterone belong to the same class of steroid hormones (converted from cholesterol). The hormone starts working only when it connects with the
EFFECT OF TESTOSTERONE AND CORTISOL ON THE BODY TESTOSTERONE* stimulates anabolism retains water (necessary for anabolism) and electrolytes accelerates the processes of breaking down of fat tissue stimulates the absorption of calcium in bones (counteracts osteoporosis) and the production of red blood cells in bone marrow
CORTISOL is conducive to fat tissue accumulation increases blood sugar level at the expense of protein disintegration – increases appetite reduces calcium absorption decreases cell sensitivity to insulin (anabolic hormone) decreases the pace of muscle glucose consumption
*the influence of testosterone on male genital features is not discussed here
01/2012
29
appropriate receptor (key-keyhole), and cortisol and testosterone connect with the same types of hormones (one might say they compete for hormones with each other). The more cortisol connects with receptors, the more inactive testosterone circulates in the blood system. Therefore, if you want to stop the catabolic effects of cortisol, try to maintain a high level of anabolic testosterone. When the organism is constantly exposed to cortisol, it displays a tendency to accumulate fat tissue, with is connected with the specificity of its functioning – it increases appetite and provides
protection in emergency situations (lack of energy). Luckily, testosterone has the opposite effect, thanks to which it allows for building fat-free muscle mass. When cells are exposed to testosterone, the activity of the enzyme responsible for fat tissue development (lipoprotein lipase) falls notably. You can increase the level of anabolic, and as it was discovered – conducive to lipolysis – testosterone by taking plant counterparts of the human hormone – plant phytosteroles (steroid saponines). Consuming testosterone precursors of this sort can increase blood testosterone level by as much as 4 grams a day! The tribu-
lus terrestris extract is rich in these components and forms the basis of TRIBULON. TESTOSTERONE BOOSTER is a combination of various plant components increasing the level of this anabolic hormone: tribulus, Damian herb extract, common oat, Mac root, Korean and American ginseng. The highly-condensed formula of TESTOSTERONE BOOSTER contains components increasing the level of testosterone. It is a three-component complex of anabolic vitamins and minerals: ZMA (zinc, B6 vitamin, magnesium), which optimises night regeneration and testosterone production. KATARZYNA MATELLA
SITUATION
NEGATIVE EFFECTS
COUNTERACTION
IRREGULAR MEALS
What do you think happens when you skip a meal? It seems insignificant, but unfortunately, for the organism this is a real tragedy. In such situations, sugar levels drop below standard, which is a source of stress for the organism. The natural reaction is producing a cascade of catabolic hormones, including CORTISOL.
If you don’t want to trigger unnecessary production of cortisol, plan your diet carefully – the frequency of meals should help maintain stable glycaemia throughout the day. When the organism gets used to the schedule, it won’t feel the need to dispatch emergency troops, i.e. produce cortisol. Plan 5–6 meals in 3–4-hour intervals.
THE WRONG CARBOHYDRATES
Carbohydrates with high GI (e.g. sweets, white bread) cause rapid and sudden increase in sugar level. However, this is a short-term effect. The faster and the more suddenly blood sugar increases, the faster it drops below standard, leading to hypoglycaemia and cortisol production.
Carefully select carbohydrate sources in your diet. Base your diet on carbohydrates with medium/ low GI, such as grits, rice, oatmeal, and wholemeal bread from time to time.
TRAINING ON AN EMPTY STOMACH
Sometimes you just don’t have the time to have a meal before training. As training with a full stomach is not exactly comfortable, you decide to hit the gym on an empty stomach. Unfortunately, this won’t lead to anything good. When you start training, you blood sugar level is already low (you’ve had your previous meal more than 3 hours ago), and your blood sugar level will continue decreasing as you train. You’re in for hypoglyceamia (symptoms: Irritation, cold sweat, hand shakiness). Not only are you incapable of finishing your training, but also your muscles are being destroyed by catabolic cortisol.
If you are to train on an empty stomach, it’s better not to train at all. Lack of energy reserves in the organism during training will only harm your muscles. In such situations, balanced protein and carbohydrate supplements will prove useful, as they can substitute your meal. Due to their liquid form, they are absorber faster than traditional food products. When building mass, opt for one of the gainers: MASS XXL or MAGNUM 8000. If you’re working on muscle quality, select a bulk (protein to carbohydrate proportion equals 1–1): HARD MASS.
NOT SUPPLEMENTING CARBOHYDRATES AFTER TRAINING
This mistake is often made by sportsmen aiming at reducing fat tissue. They assume that if they don’t eat anything after training, they will achieve their goal faster. Unfortunately, this strategy inhibits post-training regeneration, rebuilding partly used-up resources of muscle glycogen. The only effect they achieve is slowing down metabolism and catabolic hypoglycaemia. After physical effort, glycaemia is low due to large energy loss, and it will continue to decrease, as muscles require material for restoring energy. This issue has been more broadly discussed in the article “Burn Fat, Not Muscles!”
Always replenish carbohydrates after effortful training. If you’re on a reduction diet, consume approx. 0.5 g of carbohydrates per 1 kg of body mass. A person who weighs 90 kg should drink 50 g of MAX CARB after training. If you’re very sensitive to carbohydrates, take VITARGO ELECTROENERGY. The complex carbohydrate structure will prevent excessive glycaemia alterations and production of large amounts of insulin.
30
01/2012
WHAT’S YOUR PICK? CATABOLIC CORTISOL OR ANABOLIC TESTOSTERONE? TESTOSTERONE? THIS ARTICLE PROVES THAT A LOT DEPENDS ON YOU IN THIS RESPECT. COUNTERACTION
EATING TOO MANY SIMPLE CARBOHYDRATES IN THE MORNING
You start your day with a white bun and jam, fruit muesli, and you think a breakfast of that sort will give you enough energy. Unfortunately, you’re causing your organism to swing from one extreme glycaemic state to another, and to produce a lot of cortisol. This hormone is characterised by a 24-hour production pattern. The level of cortisol is highest in the early morning, and lowest around midnight. Consuming too many carbohydrates with high GI (which quickly increase blood sugar level), combined with high cortisol concentration (additionally increases blood sugar level) leads to a situation where unnecessary elements of energy material appear in the blood, although the organism doesn’t need them. What then? As the organism does not tolerate wasting anything it produces, it stores the surplus in the form of fat tissue.
Add a portion of low-fat protein, don’t indulge yourself with carbohydrates, choose carbs with medium GI (oatmeal, durum pasta, wholemeal cereals). If you want to stop catabolic cortisol, don’t forget about a portion of amino acids in the morning: BCAA, full profile of amino acids. BCAA TURBO JET and AMINO 16500 will prove to be the perfect solution – these compounds won’t let cortisol get to muscle proteins. If you want to prevent unnecessary shots of fattening cortisol, carefully incorporate carbohydrates into your diet. Regularly consume meals with medium GI. All products with high GI, which lead to extreme glycaemic states (hyper- and hypoglycaemia), are unfortunately very effective in raising cortisol levels.
LACK OF ANTI-CATABOLIC PROTECTION
Intense effort might lead to the production of large amounts of catabolic hormones, which are an integral part of energy management. However, if you do not take any supplements protecting you against catabolism, training - instead of increasing muscle mass - will lead to its disintegration, general weakness and decrease in strength.
The organism is especially threatened by the catabolic effects of cortisol during reduction diets, after training. In the article “Burn Fat, Not Muscles!” we thoroughly discuss anti-catabolic supplementation, which is based on amino acids and their derivatives (e.g. HMB). If you provide amino acids in the form of supplements, your organism will use them first, and your muscles will remain intact. Therefore, remember: before and after each training, take a portion of BCAA and glutamine: BCAA G-FORCE (combination of glutamine and BCAA), BCAA TURBO JET (mix of quickly absorber forms of BCAA, beta-alanine, vitamins) consume a portion of full profile amino acids a few times a day: AMINO MAX 6800, AMINO MUSCLE 16500 consume HMB, the supplement with great capabilities in the area of stopping muscle catabolism, a few times a day. HMB influences cholesterol management, as, later on, it is converted to cholesterol which builds cell membranes. When the process of catabolism is initiated, it attacks muscle proteins. In order to get to them, it is necessary to break them up into smaller elements. How can this be done? The first and major barrier – the cell membrane – has to be forced first. The rest comes easy… This is exactly how muscle proteins are destroyed. HMB can prevent this from happening by converting to cholesterol in muscle cells, which will “patch up” the gaps in the cell membrane caused by catabolic factors. TREC offers HMB in capsules HMB FORMULA CAPS, and in liquid form – HMB LIQUID. If you want to feel the “muscle pump” sensation, try HMB with arginine – HMB REVOLUTION.
FAST-ACTING LIQUID AMINO ACIDS AND LIPOTROPIC SUBSTANCES
NEGATIVE EFFECTS
INNOVATIVE BCAA AND L-GLUTAMINE MATRIX
SITUATION
01/2012
31
CATABOLISM friend or foe? 32
01/2012
M
So, catabolism is bad, and anabolism is good? Nothing of the sort. Although these processes cannot take place at the same time, they are an intrinsic element of the metabolism, and allow the whole body to function properly. Catabolic processes involve the conversion of complex compounds to simple compounds. This produces the energy without which life would not be possible. Even the catabolism of muscle proteins can be useful for us – if it is used in a skilful way, it can help us make progress in training.
I
t is difficult to start discussing catabolism without explaining the higher process, namely metabolism. What does metabolism consist of? It is the sequence of all the biochemical reactions occurring in the human body, enabling useful and necessary processes thanks to which we can procreate, grow or react to stimuli, among other things. Metabolic reactions, generally referred to as metabolism, are divided into two basic groups: anabolic catabolic Anabolic processes are sequences of reactions for which the body must provide energy. This is why they are called endoenergetic processes. These processes result in the production of very complex chemical compounds, such as lipids, proteins and carbohydrates. In other words, catabolic processes are exoenergetic reactions, which
provide the body with energy obtained by reducing organic compounds. In this case the useful energy is a by-product, as the main focus here is on the process of transforming more complex compounds into simpler compounds (the reverse of anabolism).
CATABOLISM AND ANABOLSIM – WHAT’S THE DIFFERENCE? Catabolism, also called dissimilation (disintegration) is a part of the metabolism and the reverse of anabolism. The energy, whose production accompanies the disintegration of complex compounds, is partly connected with ATP (high-energy phosphate bonds), among others. In the case of the muscular system, excessive catabolism leads to the disintegration of the muscle fibre, as a result of reducing the amount of energetic substances in muscle cells. After using up their reserves, the muscle fibre proteins are reduced, and the product of this process – amino acids – is combusted. For example, adhering to a diet plan which is inadequate to the training effort (such as a combination
of a notable calorie deficit with excessive physical activity, without protecting the muscle tissue) might lead to a notable reduction of not only the fat tissue itself, but also mainly of the muscle tissue. The process of physiological ageing and cell cachexia is accelerated. In such conditions, it is not possible to adapt to new challenges, training block occurs; and in the long-term ,the risk of overtraining and the sensation of complete burn-out arises. However, anabolism, as the reverse of the process described above, is responsible for tissue growth and development. Thanks to this process, we are capable of building up muscle mass, producing new muscle fibres and stimulating inactive fibres. During anabolic reactions, complex compounds accumulating energy are created from simple products called substrates. Of course, other tissues also benefit from these processes, including the skeleton, fingernails, hair and cartilages, which are all stimulated to grow. This might lead to the simple conclusion that
01/2012
33
catabolism is bad, and anabolism is good. Nothing of the sort! Both processes are intrinsic elements of the metabolism, and allow the the body to function normally. However, our body cannot perform both these reactions at the same time.
CATABOLIC REACTIONS – FRIEND OR FOE? Of course, when building up muscle mass, athletes wish to avoid excessive catabolism. As I have mentioned above, if the energy balance remains negative, we burn calories and muscle tissue at the same time. If we want to reduce the level of fat in our body, we have to remember to protect ourselves against catabolic processes in muscles, otherwise their fibres will disintegrate. Taking specialist supplements in the form of amino acids and/or protein supplements might reduce the catabolism of proteins forming muscle fibres. What is more, this helps initiate the anabolic (that is, the building) phase. Muscles, as we all probably know, are composed of tissue consisting of protein, and these are made up of amino acids. By providing the right foodstuffs we not only protect our muscles, but also build
them up. As these metabolic processes are also connected with energy, we should remember that it is necessary to compensate for energy loss after extreme physical effort. Glycogen – the carbohydrate which the human body can store in muscles, the liver and the brain in small amounts – plays an important role here. Without proper protection in the form of nutritional supplements and optimally composed meals, muscles and fat are burned at the same time (both fat tissue and muscle tissue are burned). Night-time catabolism is of course extremely important here, as we cannot provide our muscles with nutrients while we are asleep. Therefore it is best to fill up on protein before sleep, to provide our muscles with amino acids for the whole night. However, these must be slowly-absorbed proteins, ensuring a long-term and stable supply of these valuable building molecules. In this case, casein proteins are the perfect choice. They release amino acids over a period of as long as 6–8 hours. The best form of casein is pure micellar casein, which contains intact casein micells and has the best absorption profile and highest biological value. CASEIN 100 is a supplement based entirely on this component. Its delicious, filling and thick consistency makes it the best option, especially during reduction diets. Also protein matrixes for night use, such as NIGHT PROTEIN BLEND, might be a good solution. These supplements are based on a mixture of slowly-absorbed casein and milk proteins, as well as egg albumen. If we cannot take supplements, we can use cottage cheese containing precipitated milk proteins. Additionally, we can slow down the their absorption by adding a spoon of olive oil. Eating a supper like this 30 minutes before sleep helps to protect the muscles against catabolism throughout the night. Another extremely important element, when we have to stop the catabolism of muscle proteins, is the first meal after awakening. In contrast to supper, our breakfast should be rich in easily accessible sources of proteins, free amino acids and complex carbohydrates. In order to make certain our muscles are not threatened by morning catabolism, we have to complete our breakfast with supplements containing all the necessary amino acids, like AMINO WHEY SYSTEM or AMINO 4500, as well as branched chained amino acids (BCAA), such as ANABOLIC BCAA SYSTEM
34
01/2012
or BCAA G-FORCE. Many professional athletes have an easily absorbable whey protein shake with their breakfast. I recommend choosing one of the following isolates: ISOLATE 100 or ISOLITE, as they are absorbed fastest. Is catabolism always bad? Certainly not – this type of processus different during the night and after training. After working out hard at the gym, of course we should fill up on glycogen, redress the energy balance and nourish and protect our muscle fibres. However, we should do this sensibly. I recommend taking a dose of the above-mentioned components 15–20 minutes after finishing a training session. Why? Because during physical effort, all sorts of metabolites and toxins accumulate in the muscles. After training, cortisol (the hormone athletes hate) is produced; it frees the muscles from the accumulated toxins in about 15–20 minutes. As we can see, catabolism can also be useful. After this time, we can also reach for the carbohydrates and proteins which are relatively quickly absorbed (or amino acids, if you are going to take your meal shortly after taking the supplements). After training, it is best to take concentrated nutritional supplements. Carbohydrate nutrients will be best for replenishing carbohydrates, electrolytes and fluids: VITARGO® ELECTRO-ENERGY and MAX CARB are best for this. It is worth combining them with free amino acids, which will be absorbed immediately after consumption (AMINOMAX 6800, BCAA TURBO JET, BCAA G-FORCE). Shortly afterwards, a whey protein shake – like WHEY 100 or ISOLATE 100 – is recommended. With protection like this, unwanted catabolism doesn’t stand a chance. Before you come home, the intense anabolic processes will already be regenerating the muscle fibres which were injured during training. In particular parts of the body, catabolism is especially dangerous, both during and after training. During intense physical effort, the pH of the muscular system falls (becomes acidic). These are optimal conditions for the action of catabolic enzymes, which take part in the process of disintegrating muscle fibre. This of course stops energy efficiency and reduces the body’s endurance during training. Increased pH gives the muscles the chance to undertake increased effort and obtain additional portions of energy. Extremely intensive training, combined with a diet containing too many acidic products, will of course contribute to reducing the pH – this disturbs and shifts the acidic-alkaline balance of the human body. Naturally, we can reduce the acidic pH in the muscle tissue and limit the amount of metabolites in our body which decrease our capacity. Such features are characteristic of the betaalanine contained, among other elements, in
the S.A.W pre-training stack. Beta-alanine triggers the production of carnosine, a natural compound which acts as a buffer. It increases the pH by decreasing the concentration of hydrogen ions secreted due to burning carbohydrates. Thanks to this process, we can train longer and more intensely, and the unpleasant ‘burning’ sensation accompanying the final forced repetitions in a series of exercises occurs much later.
HORMONES – DRIVERS OF CATABOLIC PROCESSES The human body is equipped with a wide range of hormones controlling metabolic processes, including of course catabolism and anabolism. These particular reactions take place in the human body thanks to hormones and hormone-specific receptors, which transmit information about which metabolic process should be initiated at any given time. We will distinguish two groups of hormones: anabolic and catabolic. The focus of this paper is mainly on the latter group, which consists of: adrenaline – responsible for the glucose mechanism, meaning that this hormone regulates the glucose levels in the blood. This hormone accelerates the conversion of glycogen to glucose, a process called glycogenolysis. glucagon – as adrenaline does, it accelerates glycogenolysis. However, this hormone has the opposite effect to insulin; its main function is to support gluconeogenesis. In this process, compounds which do not belong to the carbohydrates group are also converted to glucose, thanks to which large amounts of additional energy are produced. cortisol – known as the stress hormone. It accelerates gluconeogenesis, but it also slows down the use of glucose, among others, by the muscles of the skeleton, which is tantamount to accelerating the conversion of fats in the organism.
CATABOLISM – A FACTOR IN PROGRESS We already know that catabolism consists of the disintegration of the muscle fibres necessary for the growth of these muscles. In particular, this process intensifies certain processes, such as those occurring after intense physical effort. However, it is also an indispensable element of progress. When? After training, when we are waiting for the processes which cleanse the body from toxins to set in, we take in food and supplements which complement the loss of energy, stop catabolism and use the anabolic window (the initial building/growth phase). In this case, catabolism might prove useful. Why? Because to regenerate, you first have to destroy! When we use the abovementioned measures, the catabolic processes have been initiated anyway, and the muscle fibres have already been partly dam-
aged. Activating the anabolic phase in such conditions leads to increased regeneration of the damaged fibres, thanks to which they become thicker and stronger. Moreover, new fibres are stimulated to grow. The dependencies between anabolism and catabolism are of course based on obtaining and using energy, which is synonymous to burning and producing new nutritional elements. These processes propel each other and create synergies. This is where we observe the phenomenon of supercompensation, which boils down to using the regeneration process of muscle fibres. According to the supercompensation theory of Albert Adler, we can say that the damaged fibres are ‘trying to’ regenerate and catch up with other strong fibres, and then become even thicker and stronger. Then the time comes for the next fibre, and so – under appropriate conditions and with the participation of particular stimuli – this process repeats itself. As we can see, we can’t do without catabolism. Nothing happens without a reason.
DIET, SUPPLEMENTS AND CATABOLISM In order to slow down and use catabolic processes to our advantage, we have to stick to certain rules regarding a rational diet during physical exertion. Additionally, our supplements should be adjusted to the training plan and goal, and not the other way round. It is important to select the appropriate types of food, and also to plan our meals at appropriate time intervals. The first meal should contain all the main nutrients (proteins, healthy fats and carbohydrates), as well as micro- and macroelements. The pre-training meal should be consumed about 1–1.5 h before a planned training session (depending on the carbohydrates consumed – for example, 1 hour in the case of parboiled white rice, and 90 minutes in the case of brown rice). Then, 15–20 minutes after this meal, we consume a source of energy and protein which is easily absorbable, and after about 45 minutes we consume the proper post-training meal (such as chicken breast without skin + white parboiled rice). The last meal should be consumed 30 minutes before sleep, and should contain slowly absorbed proteins (chicken eggs [albumin], or cottage cheese [casein]). The meal schedule should be balanced so that we consume the optimal number of meals – let’s say from 5 to 6, including the meal consumed right after the training – every 3 to 3.5 hours. This gives us the opportunity to constantly control the catabolic processes and activate them by consuming the right substances when they are useful for us. Supplements can be divided into periodically and regularly used supplements. Supplements should be selected according to the training goal, our experience and our diet plan. We recommend that beginners start
with anti-catabolic supplementation, which will prove very useful during training.
THE MOST IMPORTANT ANTI-CATABOLIC SUPPLEMENTS:
„All-day” amino acid supplements (such as TREC AMINOMAX 6800 or AMINO WHEY SYSTEM) – these contain all the free amino acids the human body needs. Proteins are composed of smaller particles, that is, amino acids. When the body wants to use the building properties of proteins, it must convert them to a simpler form. Amino acids in the form of supplements do not require digestion, and so they protect the organism faster. Branched Chain Amino acids (BCAA) supplements (like TREC BCAA G-FORCE or TREC BCAA Turbo Jet) – these are the compounds which the body needs most before and after training. Due to their branched lateral chains, these supplements are the perfect solution allowing us to stop post-training catabolism and provide protection during physical effort (when taken before training). These supplements stop catabolism, and influence the initiation and acceleration of the anabolic phase. Glutamine (such as TREC L-GLUTAMINE XTREME or PEPTIDE L-GLUTAMINE) – this is of course an amino acid, but it is isolated into a single supplement which is delivered to the body in a higher concentration. Supplements of this type (glutamine) display strong anti-catabolic properties, and we recommend combining them with amino acid supplements. Mixtures of various forms of glutamine are a good solution, owing to their increased effectiveness and stability, for example L-GLUTAMINE XTREME, which contains free micronized L-glutamine, and N-acetyl glutamine (NAG, which is one of the best and most effective forms of glutamine). Night protein supplements (like TREC NIGHT PROTEIN BLEND or CASEIN 100) – these are products containing protein fractions which are slowly absorbed by the body. They serve the purpose of protecting muscle tissue against excessive disintegration during ‘night-time hunger’.
BRIEF CONCLUSION As we can see, catabolism – although it is a destructive process and leads to the disintegration of muscle fibres – can sometimes be beneficial. Everything depends on how we use this process, for example by adhering to the advice and principles laid out in this article. It is especially important to keep in mind when and how catabolism can become your friend. JANUSZ ZIÓŁKOWSKI
01/2012
35
BUILDING UP
MUSCLE MASS Easy, and yet
so difficult AUTUMN AND WINTER ARE THE BEST TIMES OF THE YEAR TO INCREASE MUSCLE MASS. THE KEY ISSUE IN THIS TIME IS CAREFULLY AND WISELY TO PLAN YOUR TRAINING, SUPPLEMENTATION AND DIET. IN THIS ARTICLE, I WILL TRY TO PRESENT THE MOST IMPORTANT PRINCIPLES FOR BUILDING UP HIGH-QUALITY MUSCLES IN A CLEAR AND COMPREHENSIVE MANNER.
I
t’s not as easy as it seems! Only a properly selected diet and training strategy will achieve success – at building up muscles, and not an unnecessary burden of fat.
PROPER DIET When building up building muscle mass, a balanced diet is equally important as a training stimulus. The quantity and quality of the food you eat will have a direct impact on the body-building rate and on whether you will grow muscles or fat. Of course, this process is to a great extent dependent on your metabolism rate and the intensity of your everyday activity, so you should take these factors into account when planning your diet. Firstly, you should ascertain which body type you are (ectomorph, mesomorph or endomorph). The amount of calories included in a diet aimed at building up mass depends on your body type and tendency to gain weight. Of course, you also have to consider the type of work you are doing, everyday
36
01/2012
physical activity (the number and length of your training sessions), and, most important of all, your weight. In this way we will collect all the data necessary for determining your daily calorie requirement. Although there are many formulas for calculating calorie requirements, all of them give results which are relatively close to the very simple formula presented below:
INTENSE PHYSICAL ACTIVITY: body weight × 40 kcal per 1 kg of body mass
MEDIUM PHYSICAL ACTIVITY: body weight × 35 kcal per 1 kg of body mass
LOW PHYSICAL ACTIVITY:
body weight × 30 kcal per 1 kg of body mass Then, we select the correct proportions of nutrients, taking the metabolic type into account. Let’s analyse two extreme cases:
ENDOMORPH Let’s imagine that you are a thirty-year old man who weighs 90 kg, pursuing moderate physical activity and displaying a tendency to gain weight fast. Moreover, you react badly to a high supply of carbohydrates, as you are a typical endomorph. This does not mean you’re limited to building up muscles bloated with fat. Well-balanced meals and selecting the right kind of carbohydrates will allow you to attain your dream look. Let’s calculate the daily calorie requirement in this case. We multiply the body mass in kilograms (here: 90 kg) by 30 kcal: 90 kg × 30 kcal = 2700 kcal.
next stages of the process of building up a lean body mass.
The result should be divided into appropriate portions of protein, carbohydrates and fats, and metabolic preferences should be taken into account. Of course, 2700 kcal is the initial proposal for the first two weeks. During this time, we carefully observe our body and monitor our weight. If our body mass does not increase after 14 days, we can slightly increase the calorific value of the diet by adding about 300 kcal. Continue to monitor the progress and try to increase the amount of food you consume. If you notice that you are accumulating fat, stick to the supply which is optimal for you. Later on, I will discuss the
(F) = 540/9 = 60 g
Now it is time to determine the proportions of macronutrients. As endomorphs react badly to large amounts of carbohydrates, they do not have to consume as many carbohy-
drates as persons with efficient metabolism. Proteins and carbohydrates should cover 40% of the total calorie count each, and fats should cover the remaining 20%. Rememember – 1 g of proteins and carbohydrates provides 4 kcal each, and 1 g of fat provides 9 kcal.
PROTEIN (P): 40% of 2700 kcal = 0.4 × 2700 kcal = 1080 kcal (P) = 1080/4 = 270 g CARBOHYDRATES (C): 40% of 2700 kcal = 0.4 × 2700 kcal = 1080 kcal
(C) = 1080/4 = 270 g
FAT (F): 20% of 2700 kcal = 0.2 × 2700 kcal = 540 kcal We now know how much proteins, fats and carbohydrates you should consume per day. Now we have to break up the particular diet components into meals, taking the post-training meal into account. Do not consume carbohydrates before sleep. This is your diet plan: MEAL
PROTEIN (P):
CARBOHYDRATES (C)
FAT (F)
1.
50 g
60 g
10 g
2.
50 g
60 g
10 g
3.
50 g
40 g
10 g
4. POST-TRAINING 30 g of ISOLITE 100 70 g of VITARGO® ELECTRO-ENERGY 0 g 5.
50 g
40 g
10 g
6.
50 g
0g
20 g
ECTOMORPH Let’s analyse this procedure for the other type of metabolism. Imagine that you are a twenty-three-year-old man who works out at the gym four times a week, and is a bluecollar worker. You’re hungry all the time, you don’t have much fat tissue, you weigh 70 kg and you get the impression that when you stand on the scales, the pointer gets stuck. Don’t worry; by keeping to a good diet, supported by appropriate supplementation, you’re capable of building up good muscle mass. You might need to put your back into it at the gym and revolutionise your eating habits, but this will bring about the desired effects. Let’s calculate the daily calorie requirement in this case. Again, we multiply body mass in kilograms (here: 70 kg) by 40 kcal: 70 kg × 40 kcal = 2800 kcal.
body. If you don’t observe any mass gain after two weeks of dieting, increase the calorific value by 300 kcal, that is, add 75 g of carbohydrates per day. Add 25 g to the first two meals and to the post-training meal. You can also take high-quality carbohydrate and
protein supplements. At the same time, they provide necessary energy and valuable building molecules for muscle cells. Remember – 1 g of proteins and carbohydrates provides 4 kcal each, and 1 g of fat provides 9 kcal.
For an ectomorph, it is very important to get a sufficiently high supply of calories from carbohydrates. They should cover as much as 55% of the total calorie count, while the protein necessary for muscle development should amount to about 25%, and fats should cover the remaining 20%. As in the previous case, you must carefully observe your
MEAL
PROTEIN (P):
CARBOHYDRATES (C)
FAT (F)
1.
29 g
77 g
10 g
2.
29 g
77 g
10 g
3.
29 g
77 g
10 g
PROTEIN (P): 25% of 2800 kcal = 0.25 × 2800 kcal = 700 kcal (P) = 700/4 = 175 g CARBOHYDRATES (C): 55% of 2800 kcal = 0.55 × 2800 kcal = 1540 kcal
(C) = 1540/4 = 385 g
FAT (F): 20% of 2800 kcal = 0.20 × 2800 kcal = 560 kcal (F) = 560/9 = 62 g
We know now how much proteins, fats and carbohydrates you should consume per day. It is now time to divide macronutrients into particular meals: Do not include carbohydrates in your last meal of the day.
4. POST-TRAINING 30 g of ISOLITE 100 70 g of VITARGO® ELECTRO-ENERGY 0 g 5.
29 g
77 g
12 g
6.
29 g
77 g
20 g
01/2012
37
FUNCTIONS AND SOURCES OF NUTRIENTS The quality of nutrients is just as important as their quantity for building up muscle mass. Therefore the meals we consume should have high nutrient value, and not just contain calories. Let’s look at the basic functions of particular nutrients and the best sources of these components:
TRAINING Complex carbohydrates are absorbed slowly and are characterised by a low glycaemic index (to moderately increase the blood sugar level). Our diet should be based on these nutrients. The perfect sources of carbohydrates with low GI are oatmeal, brown and basmati rice, sweet potatoes, wholemeal and spelt pasta, pumpernickel bread, and 100-percent wholemeal bread.
PROTEIN
is a source of muscle building blocs. By consuming appropriate amounts of nitrogen-rich protein, we provide our body with more amino acids than it can use. This is called a positive nitrogen balance, and it is the key to building up muscle mass. Proteins are the main component of the majority of enzymes and hormones regulating the metabolic processes, and also contribute to detoxifying the body. That is why they should be obtained from wholemeal products such as chicken, turkey, eggs, beef, fish, as well as high-quality protein supplements.
Vegetables
are also carbohydrate products, but contain very small amounts of carbs (mainly below 5g per 100g of the product) and they also contain fibre. Fruit should also be present in your diet, as they are the perfect filler, and contain a lot of valuable vitamins and minerals.
You should train 4–5 times a week. Training should be based on exercises such as sit-ups, rowing and pulls. I recommend doing 3–4 exercises activating the smaller muscle groups, and 5 or even 6 aimed at the larger muscle groups (such as back or leg muscles). You should do 8–12 repetitions for exercises engaging the upper body, and 10–15 in the case of lower body parts. Mass building training should be intensive, and involve various techniques of overloading muscles, such as forced repetitions, breaks during a series of exercises or explosive reps. After a thorough warm-up, we begin with multi-joint exercises, and end with 1 or 2 isolated exercises. The plan below is a training plan aimed at increasing muscle mass, including training on Saturdays. This type of schedule allows us to train with sufficient intensity, as three of the training days are preceded by non-training days. We have enough time to fully regenerate, and this will result in the growth of our muscle mass. Aerobic training should be a constant element of our plan. Three thirty-minute sessions a week guarantee increased metabolism, better regeneration and accelerated detoxification. However, they mainly allow us to control our fat tissue level, which is of greatest importance for us. The aerobic training should be of medium intensity, and the pulse should not exceed 140 during each session.
TRAINING REGULARLY TO BUILD UP MASS It is worth mentioning training mesocycles, which are periods when different types of training are mixed together. For example, we can focus on building up mass for 4–6 weeks and provide our body with increased calorific supply, and then during the next 2–3 weeks we slightly decrease the calorific value of our diet and intensify our aerobic training. This is the best method for building up solid and high-quality muscle mass.
SUPPLEMENTATION FATS, CARBOHYDRATES are the basic source of energy for the body. When building muscle mass, the body needs large quantities of carbohydrates, not just during training, but also to repair and build new muscle fibres during the regeneration process. Simple carbohydrates are absorbed very quickly and are characterised by a high glycaemic index (GI). They cause the blood sugar level to rise instantly. They can be found in fruit, white rice, potatoes, white bread, rice waffles, cornflakes, rice pap, etc. People with a slow metabolism should avoid these products and choose carbohydrates with low GI. Ectomorphs can consume limited amounts of simple carbohydrates, ideally in the morning or after training.
38
01/2012
like carbohydrates, are mainly a source of energy, and also help store it, but they also perform other significant functions. Fats are a very important element of your diet, especially in regard to the indispensable fatty acids which play an important role in the process of regenerating and developing the body. Some fats are very significant for the functioning of the human body. They carry fat-soluble vitamins (A, D, E and K), and provide the energy necessary for basic metabolic processes and long-term physical activity. Specific fatty acids are the basic components of our cells, and can be found in a majority of natural food products such as cold-pressed oils like olive oil, flax oil, pumpkin seed and grape seed oil. Nuts and avocados, which are an exceptionally nutritious fruit, are also perfect sources of high quality fats.
When we are building up muscle mu uscle us e mass, and our calorific value ue is i higher than our requirement,, th then hen we do not need many supplepple e ements. However, there are re some supplements which should always be included in our diet. If you are an endomorph and have a slow metabolism, I do not recommend taking typical gainers. In your case, a BULK such as HARD MASS, which contains balanced amounts of proteins and complex carbohydrates (50:50) will be better. Taking this supplement after training and in the morning will prevent the fat
training sample MONDAY
CHEST 1. Incline dumbbell curl: 4 series × 12–8 reps. 2. Bench press: 4 series × 12–8 reps. 3. Press-ups on handrails: 4 series × 12–8 reps. 4. Cable crossover: 3 series × 12 reps. BICEPS 1. Dumbbell wrist curl: 4 series × 12–8 reps. 2. Bar curl: 4 series × 12–8 reps. 3. Preacher curls: 4 series × 12 reps.
TUESDAY
NON-TRAINING DAY
WEDNESDAY
LEGS 1. Seated calf raise: 3 series × 15 reps. 2. Calf press on leg press machine: 4-5 series: 15-12 reps. 3. Barbell full squat: 4-5 series: 12-8 reps. 4. Lying quad curl: 4 series: 15-12 reps. 5. Deadlifts: 4 series: 12-10 reps. ABS 1. Hanging leg raise: 4 series: 20 reps.
tissue from accumulating, and building up muscle mass will become easier. It is worth noting that this comprehensive product d uct a also contains a large dosse e of H HMB M (3 grams per daily p portion) portion), ), which stimulates the proces process ss of converting fat to ener energy. rgy If you are an ectomorph, MASS XXL or mo m MAGNUM 8000 will M be the perfect supplement of calories, proteins and carbohydrates to your diet. The former is a universal supplement for gaining mass which contains 20% of whey protein. MAGNUM 8000 is a product for typical hard gainers, that is, people with very fast metabolism who
2. Cable crunch: 4 series: 20 reps. 3. Abs crunch: 4 series: 20 reps.
THURSDAY
TRAPS 1. Barbell shoulder press: 4 series: 12-8 reps. 2. Front two-dumbbell raise. 4 series: 12-8 reps. 3. Deltoid raise: 4 series: 12 reps. 4. Dumber front raise: 4 series: 12 reps.
FRIDAY
NON-TRAINING DAY
SATURDAY
BACK 1. Chin-up: 4 series: 12 reps. 2. Bent-over barbell row: 4 series: 12-8 reps. 3. Bent-over one-arm barbell row: 3 series: 12-8 reps. 4. Seated cable rows: 3 series: 12 reps. 5. Deadlift: 4 series: 12-8 reps. TRAPS 1. Reverse butterfly: 4 series: 12 reps. 2. Clean shrug: 4 series: 12-8 reps. SUNDAY NON-TRAINING DAY
find it very difficult to gain mass. This supplement, apart from the best proteins and carbohydrates, contains a large amount of creatine (12 grams in 3 shakes) and MCT oil, which increases the energy load of every portion. The other important supplement should include high-quality protein which can eliminate protein deficiencies. Choosing one from among PERFECT WHEY PROTEIN, ULTIMATE PROTEIN or NITROPROGEN will be a good and universal solution. These supplements contain protein with varied absorption times, including very valuable whey protein in different forms (concentrate, isolate and hydrolysate). These can be consumed right after waking, after training and between meals. I would recommend a supplement with prolonged absorption time for the night; a product based on micellar casein CASEIN 100 or a mix of slowly-absorbed proteins NIGHT PROTEIN BLEND. Another supplement which body-builders should undoubtedly know about is creati-
ne. It helps to replenish energy and ATP quickly in the muscles. Indirectly, it supports the body’s regeneration processes. It also contributes to increasing strength and muscle mass at the same time. Creatine is available in various forms on the market, but the most popular and basic form of creatine is monohydrate. Products such as CREATINE 100%, CREATIX, CREATINE MICRONIZED 200 MESH or the pulverised version with taurine will be perfect for those who haven’t tried this supplement before. If you’ve already taken monohydrate and you’re looking for something stronger, try malate. This form of creatine dissolves better in the digestion tract and is more resistant to pH changes. It gives a slightly bigger energy boost and does not require large doses, even if you’ve tried creatine before. I also recommend high-quality creatine stacks, which are supplements enriched with creatine transporters (ribose and inosine); also REACTOR PRO3 or the more comprehensive NITROBOLON. If you need some additional energy before training, try NITROBOLON ENERGUZER or S.A.W. – products for people who need powerful stimulation. I would also add vitamin supplements such as MEGA MINERAL PACK to this list, as well as products which strengthen the joints and ligaments (which is of great importance during weightlifting) such as JOINTXPACK, COLLAGEN RENOVER and GLUCOSAMINE SPORT COMPLEX. Another position on our list is taken by glutamine and branch-chained amino acids. All of them can be found in BCAA G-FORCE. Glutamine and BCAA can also be found in the following supplements separately: BCAA XTREME, BCAA TURBO JET and L-GLUTAMINE XTREME or L-GLUTAMINE MICRONIZED T6. People over 25 can also take testosterone boosters such as EXTREME MEN’S FORMULA, TRIBULON or TRIBULON BLACK. All you need to top this up is to take 6 pills of GH TURBO, a very powerful growth hormone activator, and you can be certain that your body will regenerate properly, and you will become bigger. We can also opt for high-class metabolism activators which help fully use all the components of a diet with high calorific value. DIBENCOZIDE FORCE is a product containing the coenzyme of vitamin B12, a strong anaboliser which additionally increases the appetite. The examples described above concern two extreme cases (ectomorph and endomorph). Nevertheless, it is easy to prepare a comprehensive mass building programme on their basis. The above guidelines will help you quickly determine your metabolic type, calorific requirement and diet plan. I hope that this article will prove a valuable source of information and a pleasant read. Good luck – and get started! MICHAŁ KARMOWSKI
01/2012
39
Many people have at least once heard of the amino-acid called beta-alanine, and the electrifying influence it has on athletes and scientists. It is rare that a supplement attracts so much attention from both these groups. Beta-alanine has become so popular that it has been nicknamed the „creatine of the 21st century�.
THE CREATINE OF THE 21
BETA-ALA 40
01/2012
ANINE
During training, especially very intensive workouts, the human body’s energy supply systems release large amounts of hydrogen ions (H+). The release and accumulation of H+ leads to a drop in the muscles’ pH (the pH becomes acidic). This process takes place whether you feel muscle pain or not. The disintegration of ATP, and the increase in concentration of hydrogen ions (H+) which results from this process, takes place in all our energy systems, mainly during the process called glycolysis, which also involves the production of lactic acid. Lactic acid dissociates into hydrogen ions, and constitutes the main source of H+ released during training. It is the hydrogen ions stemming from lactic acid, and not the remnants of lactate ions (as many wrongly believe), that result in increasing muscle fatigue and decrease effectiveness during training. Lactic acid is one source of these elements. And since there are numerous sources of H+ release during energy production, the pH drops rapidly. As it does this, so do the strength and the capacity to contract the muscles as well. We have to bear in mind that it is the muscles that allow us to maintain high-level activity during the whole training session. If you cannot perform powerful muscle contractions and push your body to the limits, putting the maximum burden on the muscles becomes more difficult, and so the process of building up the muscles is inhibited. To sum up: hydrogen ions cause the muscle pH to drop, which decreases muscle strength and results in early fatigue. These limitations inhibit appropriate muscle loading and eliciting growth.
THE ACTIVITY OF BETA-ALANINE Most of the effects of beta-alanine are connected with its capacity to increase the synthesis of the intramuscular buffer called carnosine. This naturally occurring dipeptide (beta-alanyl-L-histidine) neutralises the above-mentioned hydrogen ions released during intense physical effort, and prevents fatigue from setting in too early. Thanks to carnosine, the muscle pH is stabilised. Carnosine can be found in all typeI and type-II muscle fibres. It is more concentrated in type-II muscle fibres, which
01/2012
Photo: Michał Karmowski Trec Team
21ST CENTURY!
B
eta-alanine has astonished both body builders and scientists. People who go to gyms and lead an active lifestyle have learned that this supplement is fully reliable and increases strength, endurance and muscle mass. Let’s take a closer look at this chemical compound, and its influence on the metabolism of muscle cells.
41
are mainly used during high-intensity training and are responsible for general muscle growth. Thanks to beta-alanine supplementation, we can increase the concentration of carnosine, and so the type-II muscle fibres can absorb more hydrogen ions and maintain their optimal pH. Consequently, the muscles’ capacity to retain maximum power and endurance throughout the training session is higher, and so, the muscles grow faster.
CARNOSINE Increasing our carnosine level by consuming beta-alanine is effective at any time during training, regardless of whether you’re lifting weights or working on your endurance. The organism uses three energy systems to perform a given task: the ATP-phosphocreatine system enables energy production, mainly during intense power training in series of exercises involving up to 5–6 reps; the glycolytic system, used mainly during training involving 7–15 or more reps; and the oxidation system (fat burning) used mainly
42
01/2012
during endurance training (such as riding a bicycle or walking). These processes occur parallel to each other, although one of them usually becomes the dominant source of energy for a particular type of activity. Everything depends on the level of intensity and the duration of the given exercise, as well as the general condition of the body. Weightlifters will mainly use the first two systems. In their case, the concentration of hydrogen ions will lead to fatigue and a burning sensation in the muscles, which especially concerns glycolysis. This is where the weakness of creatine supplements is revealed. They are most effective when the ATP-phosphocreatine system is in motion, as this is based on accumulated adenosine triphosphate and the re-synthesis of phosphocreatine during intense contractions requiring a large energy supply. Taking creatine will help during short-term efforts, when you need an immediate power shot, but it won’t be of much help when you have to do a series of 7–15 repetitions. In order to maximise muscle mass growth, you have to perform both in-
tense (5–6 reps) and medium series (7–15 reps). By increasing carnosine concentration, beta-alanine can serve as a buffer for the accumulating hydrogen ions, and even eliminate them. Thanks to beta-alanine, you’ll be able to perform powerful contractions for longer. Another advantage of beta-alanine is that it reduces physical fatigue at the cellular level. A recently conducted study confirmed that beta-alanine is superior to creatine in this respect. That is another advantage over creatine, the supplement which was considered the most effective over the last decade. If we consider the satisfactory effects of beta-alanine which have been observed both during research and at the gym, creatine’s time at the top might be over. However, we shouldn’t forget that creatine and beta-alanine generate synergies, and form an explosive mixture perfect for sports requiring speed and endurance.
RECOMMENDED INTAKE Studies show that you can take 3.2 to 6.4 grams of beta-alanine a day to significantly increase the carnosine level and enhance
your performance. It is best to adjust the daily intake individually, as the hydrogen ion release depends on individual features and the individual training programme.
THE NEW QUALITY OF BETA-ALANINE During research on sports supplements, it often happens that the participants of the study do not lead very active lifestyles. It is important to mention this, as it is very easy for those who do not regularly work out at the gym to make great achievements in muscle building. This is one reason why many supplements which showed great test results turn out to be disappointments for body-builders or other athletes in practice. However, the good news is that the tests on beta-alanine were carried out on professional power-sportsmen, people leading an active lifestyle, as well as the best sportsmen. The results obtained are still impressive, and show a notable increase in capability. Beneficial changes usually occur after two weeks of using beta-alanine, although some users notice a difference after just one week. These effects become visible as the carnosine level rises. Most of the visible results usually re-
main for three to four weeks. But that’s not all. We have learned from the most recent scientific research that the carnosine level keeps rising for at least twelve weeks. That is why it is recommended to take betaalanine for at least three months, so as to optimise the carnosine level in the muscle cells, and so make the most of the supplement as a result. You can literally feel the effects of betaalanine first hand – users feel an electrifying prickling sensation after taking the supplement. This is completely normal, and constitutes additional mobilisation to do some hard training. The intensity of this sensation, however, will diminish as the body gets used to the increased levels of carnosine. Many beta-alanine users experience vasodilatation and an additional ‘pumping’ sensation after the very first dose of the supplement. This might happen because beta-alanine increases the carnosine levels, and carnosine is a powerful precursor molecule of nitric oxide synthase (the group of enzymes necessary for creating nitric oxide, the powerful molecule which leads to the widening of vessels). MICHAŁ KARMOWSKI
SCIENTIFIC RESEARCH CONFIRMS THE ADVANTAGES OF TAKING BETA-ALANINE Increased power and explosive muscle power Increases lean body mass. Increases muscle anaerobic capacity Boosts aerobic capacity Increases training capacity, thanks to which you can train longer, with greater stress and intensity TREC’s offer includes two products which use the incredible features of beta-alanine described above. The first product is S.A.W., an ultra-concentrated pre-training stack. This nutrient represents a completely new approach to supplements – in contrast to other products, it contains only tried-andtested active ingredients in doses whose effectiveness has been confirmed by scientific research and sports tests. S.A.W. contains beta-alanine, which together with a mix of creatines and energizers stimulates the body in a very powerful and effective way, and increases its strength and endurance. Thanks to S.A.W., you will be able to overcome your own limits in training and break records in your discipline. Another supplement worth recommending is CARNOGENIC, a stimulator of carnosine and nitric oxide synthesis. This is an entirely new product on our market. The product combines the two components’ power and effectiveness with high anabolic and ergoenergetic potential. The high levels of carnosine and nitric oxide gives you the energy to complete intensive training, and have a de-acidifying effect. Regular supplementation also speeds up regeneration after intensive training, as well as the elimination of acidic by-products from the metabolism. Source: Jakub Mauricz
01/2012
43
THE CHEMICAL ELEMENT
O
f all the mineral components necessary for supporting life, magnesium is of greatest importance for athletes. This element is responsible for providing energy during intensive training, as well as transporting water and transmitting the nerve impulses which supervise muscle contractions. People leading an active lifestyle are very often exposed to magnesium defi ciencies
46
01/2012
which might impede training progress, or even bring it to a halt. Magnesium deficiency is the most common mineral deficiency affecting the entire human population. Its symptoms are easy to observe – they include not only twitching eyelids and muscle contractions, but also symptoms which are less frequently associated with magnesium deficiency, such as constant fatigue, general weakness and hyperexcitability. The human body cannot function properly without an appropriate amount of magnesium.
This element participates in almost 300 metabolic processes, which is why even a slight magnesium deficiency might lead to the worsening of the body’s general mental and physical condition. Magnesium also plays such an important role in our functioning that scientists have dubbed it the chemical element of life and energy. Of all the mineral components necessary for supporting life, it is magnesium that has the greatest influence on our metabolism. It is responsible for millions of processes taking place in each and every cell of our body. Almost half of its magnesium
NT OF LIFE AND ENERGY! resources are stored in the bones, and the majority of the remaining magnesium reserves are located in various cells and organs. Only 1% circulates in the blood. It is necessary for the proper functioning of the immune, vascular and nervous systems, among others
W
REHO I CO S M MMAGN EN E-10 DE 0 S D POR FO T R?
From the point of view of intensive physiology, the most important functions magnesium performs are producing energy, transporting electrolytes, maintaining correct glycaemia, transmitting nervous impulses, synthesising muscle proteins and bone formation. Therefore, maintaining the body’s optimal magnesium level is exceptionally significant. Therefore, everyone – irrespective of the intensity of everyday physical activity – should ensure a sufficient magnesium content in his diet. Due to heating, the food products we consume lack valuable mineral components. In order to prevent deficiencies, it is worth using high-quality supplements such as MAGNE-100 Sport. It contains four easily absorbable forms of magnesium completed with vitamin B6, which additionally increases the absorption and effectiveness of the supplementation. MAGNE-100 Sport provides 100% of the daily magnesium requirement. Each daily portion of the supplement (2 capsules) provides up to 375 mg of pure magnesium in a highly bio-accessible form.
MAGNE-100 SPORT is an easily absorbable mineral mix of the highest quality, recommended for daily use in replenishing magnesium deficiencies. It is especially recommended for people who are exposed to magnesium deficiencies because of increased physical activity, suffering from general weakening of their mental and physical condition or chronic fatigue. RECOMMENDED USE: Recommended daily allowance is 1 capsules twice a day, ideally during a meal. Wash down with around 300 ml of water.
ensures a proper energy supply for intensely working muscles, irrespective of what type of work they are performing. Even the smallest deficit decreases the effectiveness of ATP conversion in cells, resulting in premature fatigue. Over time, these symptoms might lead to serious overtraining. During training, the energy demand rises, and the metabolic processes suddenly accelerate to ensure constant and effective muscle performance. The intensity of ATP conversion during aerobic training (aerobic metabolism) increases by 20 times, and during very intense training involving power lifting (anaerobic metabolism), by even 50 times! This entails a dynamic increase in magnesium usage in the metabolic processes. At the same time, the excretion of magnesium via sweat and urine increases by up to 30%. Due to all the processes described above, the magnesium requirement for people training on a daily basis might be higher than the standard magnesium requirement by up to 20%. KACPER ZASTAWNIAK
187,5 mg 0,7 mg MAGNESIUM
VIT. B6
PER 1 POR TION – 1 c ap
THE ROLE OF MAGNESIUM IN SPORTS No other mineral is more important for sportsmen than magnesium! Unfortunately, some people only acknowledge its properties in preventing cramps. This is true – cramps are an unpleasant result of magnesium deficiency, which manifests itself by disrupting the proper functioning of muscle fibres, among other symptoms. However, this mineral should not be perceived solely as an emergency antidote for such ailments, as cramps are only one of the tangible effects of this deficit. Magnesium deficits very often remain unnoticed, and can grow day by day. Intensive training and an unbalanced diet will further deplete the body’s magnesium reserves, leading to a drastic drop in aerobic endurance. This mineral is one of the most important elements in energy management during training. If you don’t supply your body with the appropriate amount of magnesium every day, no supplement can help you out. Magnesium is of fundamental value for muscle contraction, and is indispensable in the process of producing energy. Its active participation in the production and hydrolysis of ATP (adenosine triphosphate)
01/2012
47
SHOULDERS
Two pairs of dumbbells, a couple of barbells and a heap of junk – that’s how I can best describe the first gym I trained at. The owner was a miner, who made the discs himself at the mine, so there were plenty of weights, but hardly any equipment. 48
01/2012
f
RS EXERCISES
I
fot. Paul Wilson
remember that apart from the old weight-trainer, there was also a home-made cable machine, which instead of a steel cable had one you’d use for mountaineering. Yes, that was the good old body building school! Power dumbbell or barbell presses, lateral raises and of course a few exercises for the back heads of the shoulders. The whole training was mainly based on basic exercises involving dumbbells and barbells – I didn’t need machines at all. I learned how to train effectively and intensively from body building magazines, which in those times were the only source of information in this field. I read in one of them that in order to comprehensively train shoulders, one should stimulate all three heads of the shoulder muscle:
01/2012
49
the anterior, lateral and – most often ignored – the posterior head. I took this information to heart, and I think that this is why, after so many years, the traps are one of my most powerful muscle groups.
Better to prevent than to treat During 14 years of training I have suffered from a few more or less serious injuries. A shoulder injury proved most troublesome. This injury affected the rotator cuff. This is a group of four muscles covering the head of the deltoid bone. It plays an important role in stabilising thisgroup part of the body. In contrast to the other joints, such as the hip joint, where the head of the thigh bone is inserted deeply into the socket, the shoulder joint is more delicate. It must be very mobile, so that the arm can work freely in various dimensions. This is why it is mainly stabilised by soft tissues. The head of the arm bone is located in the socket of the wing bone, and is kept in place by a complex group of ligaments and muscles. Although in body building most shoulder injuries take place while training the deltoid muscles, the injuries hardly ever affect the muscles. The injuries are usually deeper, and are revealed as a result of a false move, or – more dangerously – when there is friction between the elements holding the joint capsule (like the tendon and bone). The discomfort occurs periodically and might be triggered by particular moves. In 90% of cases, shoulder pain is caused by injuring the rotator cuff or tendons, although most body builders do not acknowledge the injury. They disregard the first signals of pain, and often remain
50
01/2012
unaware of the existence of these muscles. This might lead to inflammation, dangerous injuries and the permanent limitation of the shoulder joint’s mobility. But all you have to do is devote 5 minutes to the rotors during every warm-up to strengthen them and prevent injuries.
An effective warm-up is key Ever since I had my unfortunate injury, I start every warm-up – irrespective of whether I’m training shoulders, chest or biceps on a given day – with a combined series of two exercises strengthening rotor cuffs. If you haven’t done these exercises by now, introduce them to your warm-up, and your shoulders will never let you down.
DUMBBELL 1 SEATED PRESSES DESCRIPTION: I start every shoulder training exercise with seated dumbbell presses or barbell presses. I hold the barbell with my thumb alongside the forefinger, which lets me feel how the deltoid muscles work – you have to be careful though, and mind that the barbell doesn’t slip out of your hands when it’s heavy or when your hands are sweaty. It is best to ask someone to supervise you when lifting the heaviest weights. If you haven’t tried to lift weights like this before, I recommend starting with the Smith machine. I usually do 4 series; I treat the first series as a warm-up series and do about 15–20 repetitions. The remaining three series are simply working series – I finish the first two with enough strength to do one or two additional repetitions, and I don’t induce muscle failure until the last series. Recently, I have been ending my last series with a double drop set; that is, after muscle failure, I double the weight and induce muscle failure after each repetition. This is my favourite training method, which literally rips your shoulders apart, and the burning sensation in your muscles is incredible. NUMBER OF SERIES: 4 x 15/12/10/8
holding the dumbbells. You can start each repetition either holding the dumbbells in front of you or at your sides. The second version is slightly more difficult and limits the uncontrolled ‘rocking’ of the upper body during weightlifting. I usually do 3 series with a double drop set and reverse the exercise after doubling weights for each series. NUMBER OF SERIES: 3 x 12/10/8
in your training plan. While building up muscle mass, I use dumbbells and do hammer curls, which additionally helps me work on separating the chest and shoulder muscles. When I prepare for competitions, I replace the dumbbells with cables. I attach a rope to the cable, which allows me to do hammer curls. NUMBER OF SERIES: 3 x 12/10/10 (once every 2/3 weeks)
BARBELL CLEAN 3 EZ AND JERK
ONE-ARM 5 BENT-OVER DUMBBELL ROW
DESCRIPTION: This exercise can be performed with a standard barbell, although the EZ barbell provides a more comfortable position for the wrists. This is another exercise for training the middle head of the deltoid muscle. In order to perform this exercise optimally, the distance between the hands must exceed the distance between the shoulders, and each repetition should end at chest level. When lifting the barbell along the body, you should mainly concentrate on raising the elbows and holding them above the barbell at all times. Make sure that the elbows always move wide apart to the sides, and that the barbell is always close to your body. If your goal is not to build muscle mass, but enhance your posture, you can do this exercise by attaching a lower lift rod with a wide horizontal bar attached to it. NUMBER OF SERIES: 3 x 10/8/8
DESCRIPTION: I usually end my training with this exercise, although in the preparation period I start with it. For every bodybuilder, the back deltoid muscle is incredibly important. When posing during competitions, for example with the side of your chest or triceps exposed, the lack of this muscle becomes very visible, and a competitor can lose valuable points. However, it’s not only body-builders who should strive to achieve balanced proportions. If you want to stand out from the rest of your gym friends and have the one thing everyone else lacks, then start doing this exercise regularly. During 14 years of training, I have never come across anyone who would skip it! Mistakes in performing this exercise mainly result from using weights which are too heavy, which engages the quadriceps to a greater extent. I had to train for a few years to get it right. To feel and isolate the back part of the shoulder better, I performed the same move without the dumbbells after each series, pausing in peak position for a couple of seconds and contracting the back part of the deltoid. Thanks to practising like this, I could feel incredible muscle burn, and I knew what I should be feeling when training with the dumbbells. NUMBER OF SERIES: 3 x 12/10/10 DAWID GELER
DUMBBELL 4 FRONT RAISE DESCRIPTION: In the past I performed this exercise much more frequently, but now, when the front part of my shoulders is quite well developed, I do them less often, once every two or three weeks on average. However, if your shoulders are letting you down, then you should definitely include it
LATERAL 2 DUMBBELL RAISE DESCRIPTION: This is one of the best exercises for the middle deltoids – doing lateral raises means you can increase the width of your shoulders. You can do them in either a seated or standing position. When I work on building body mass, I choose the standing version, which allows for using heavier weights. However, in the starting period, I choose the seated position, as I can isolate the middle part of the shoulders. When I prepare for competitions, I use cables instead, which are perfect for defining and separating the shoulder muscles. Technique is most important in this exercise – you should mainly pay attention to the elbows which should be slightly bent. During lateral raises, the elbows should be slightly above the hands
01/2012
51
THE VITAMINS YOU NEED T Many people are aware of the benefits provided by vitamins. This knowledge has been instilled into us from childhood. Of course, the average citizen is happy with the knowledge that vitamins are good for you, as well as what food products contain particular vitamins.
U
nfortunately, not many people know why vitamins are so important, what processes they are responsible for, and how we can benefit from vitamins in sport. Meanwhile, vitamins are also indispensable for building up muscle mass. We can forget about getting big and strong muscles if we don’t provide our body with appropriate doses of vitamins.
WHAT ARE VITAMINS? So small, yet so important… Vitamins are exogenous compounds necessary for the proper functioning of the human body. They must be provided in optimal amounts from external sources. They are organic substances which can be divided into two main groups according to their chemical properties: water-soluble and fat-soluble. Where
52
01/2012
does such a division come from? This is the key issue – the process of absorbing them depends directly on the substance in which they dissolve. So, if someone eliminates fat from his diet, he exposes himself to deficiencies of vitamins A, D, E and K, which are not water-soluble. Each vitamin is necessary for the optimal functioning of the body, and is required in certain amounts, which are referred to as recommended daily intake (RDI). However, the RDI for an average person is usually not suitable for athletes or people leading an active lifestyle. Physical effort accelerates the metabolism, and vitamin resources are used for millions of biochemical reactions, which increase the demand for them. If we don’t provide our body with appropriate amounts of vitamins, many key processes are disrupted, including energy production, nervous impulse transmission, and the neutralisation of metabolic products. That is why the vitamin requirement varies for healthy people, sick people, and people
undertaking extreme physical effort, such as regularly working out at the gym.
VITAMINS AND PHYSICAL ACTIVITY Vitamins are ‘components of life’ which mediate in various biochemical processes. They do not supply energy or building molecules directly, but they are indispensable biocatalysts. Although we only need small amounts of vitamins in comparison to protein, carbohydrates or fat, even the smallest deficiencies in them could affect our health and fitness. Athletes need many more of these elements, because of the extra physical effort and mental burdens connected with their field. Why? What are the properties of vitamins? Well, they often act as antioxidants. They neutralise free radicals, which are a by-product of cellular respiration (a chain of biochemical reactions resulting in energy production). These exceptionally reactive chemical compounds might be dangerous for
D TO BUILD UP BODY MASS eration of the body as well as elements of the locomotor system, namely joints and ligaments.
ness – muscle mass and energy reserves decrease, and so building up muscles becomes almost impossible.
VITAMIN REQUIREMENT IN SPORTS
HOW CAN WE PROTECT OURSELVES AGAINST VITAMIN DEFICIENCIES?
An average person requires vitamins in amounts enabling his body to function normally and perform basic tasks (like eating or working). Athletes’ lifestyles are usually 2 to 3 times more active, as they often undertake extreme strength or aerobic challenges. If they consume doses calculated for average people, they will be exposed to vitamin deficiencies. Why? We must remember the processes occurring during and after physical effort. Also, increased physical effort entails profuse sweating. The body needs to cool off, but unfortunately, it excretes large amounts of vitamins together with the sweat. Apart from that, the number of various processes occurring in the body of an athlete is higher, and these processes are more intense than in an average person – and this means more metabolic intermediaries! If the reactions are more intense, the vitamin requirement increases. Therefore, when we want to build up muscle mass, we must remember that anabolic processes require more components. Supplementation, the process of adding supplements to one’s diet, is recommended regardless of what sports discipline you practise. You don’t have to worry about overdosing on fatsoluble vitamins, as their surplus is always discharged together with urine. But you should be a bit more careful when taking large doses of vitamins A and D, as well as niacin (vitamin B3).
the body and damage some tissues, such as joint cartilages, and can also slow down muscle regeneration, weaken the immune system and impair red blood cells. Vitamins regulate biochemical mechanisms and processes, which includes building muscle tissue. They are necessary for haematopoietic processes and transmitting nervous signals, without which we would not be able to do anything. An athlete’s psychophysical endurance therefore indirectly dependent on vitamin resources, as they take part in metabolic energy conversion processes. This assumption can easily be confirmed by the fact that persons with vitamin-B deficiencies also experience a weakening of their physical condition, which leads to reduced capability to produce and store energy. B-vitamins, especially B1, B2, B3 and B6, are directly involved in energy-related processes. These compounds often have a beneficial influence on the general regen-
DEFICIENCIES. HOW DANGEROUS CAN THEY BE AND WHY? We call deficiencies – that is, when the amount of one or several vitamins is lower than what it should be – hypovitaminosis. A lack of one particular vitamin is referred to as avitaminosis. Even if we provided our body with appropriate doses of basic food components (proteins, fats and carbohydrates), we wouldn’t be able to train with maximum intensity and attain our dream look. The deficiency of just one vitamin can disrupt the metabolism of the whole body. Therefore, apart from consuming natural food products, from which we obtain and use most vitamins, we often (which is most definitely recommended!) reach for their concentrated form – nutritional supplements (vitamin mixtures, especially including B vitamins, the demand for which increases proportionally to the effort we put in). Generally, vitamins are responsible for the body’s psychophysical fitness. As a result, vitamin deficiencies result in weak-
As I have already mentioned, the human body absorbs vitamins from natural food more effectively. However, this cannot meet the total requirement for these compounds. Our diet is balanced to contain particular macro-elements, and various products have various vitamin content. After all, it’s not possible to eat everything. Apart from that, athletes have higher requirements connected with their training. This is why it is especially beneficial to choose high-quality vitamin supplements. Such products are the perfect supplementation in this case. VITAMIN B COMPLEX is the perfect combination of indispensable B group vitamins offered by TREC NUTRITION. Of course, one can also choose a product containing all the vitamin components, as well as minerals. Vitamin complexes, such as MULTIPACK or VITAL(X)PACK, contain all the vitamins necessary in everyday sports diets. Apart from vitamins supporting anabolic processes, it is also important to ensure an adequate supply of anti-oxidants. They counteract the free radicals whose negative influence has been described above. STRONG-C 1000 is the perfect combination of anti-oxidants. Apart from an increased dose of vitamin C (1000 mg), it also contains citrus bioflavonoids and zinc. Such a combination allows for the effective neutralisation of free radicals, and is the perfect reinforcement of the immune system. It also increases the body’s adaptation capabilities. Moreover, vitamin C regulates iron absorption and performs detoxifying functions. It also supports the regeneration of joints and ligaments. Its deficiency might lead to fatigue, an increased tendency to get infections, as well as reduced psychophysical activity. Vitamin E is an equally significant anti-oxidant, which also forms biological membranes. It also prevents injuries and is used to produce anabolic hormones. Moreover, it protects muscle fibres and blood cells.
BRIEF SUMMARY Of course, other vitamins are by no means less significant. They create synergies by working globally and supporting each other. It is not possible to balance nutrients and vitamins by basing our diet solely on food products – we can see how important supplementation is when one assumes a highenergy sports lifestyle. Without vitamins, it is not possible to train effectively or build up high-quality muscle mass. JANUSZ ZIÓŁKOWSKI
01/2012
53
G N I G R A H c TURBO
S ! E L C S U M for your
Strength, Power and Endurance Amplifier!
H
ow 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 lotmore 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!
A NEW GENERATION BCAA MATRIX 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
54
01/2012
to other competitive products, 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. This in turn drastically increases their solubility, their absorption rate and complete assimilation. What does that mean for you? It means the end of tasteless and disgusting precipitates, the end of mysterious fillers! In comparison with other products on the market, BCAA TURBO JET will give you more strength and energy required for workouts and will lead to a better growth of the highest quality muscle mass. At last you can buy BCAA amino acids in a 100% instant form! 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 efforts 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, levorotatory BCAA 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 beta-alanine, glucuronolactone, piperine and energizing vitamins has made the BCAA amino acids work even better and stimulates your muscles more effectively to truly hard work. BCAA TURBO JET – feel this power yourself!
An advanced matrix of the most rapidly absorbed branched amino acids, which contains as much as 5600 mg of the best BCAA forms. 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 concentrations. 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 (BioperineÂŽ), which has a warming and stimulating effect and which increases the absorption of all product components 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 antioxidant and reduces free oxygen radicals, which are the by-product of intensive biochemical reactions.
LE MATRIX B LU O S LY H IG H , E IV T VA O NN AN IN CELERATORS OF BCAA AND ENERGY AC TO START IMMEDIATE MOBILIZATIONINCREASING EXERCISING AND E CAPACITY AND ENDURANC SCLE QUICKER GROWTH OF MEUCTIVE MASS AND EFF MUSCLE REGENERATION
55,6 6g BCAA
0,9 0 9g
0,7 0 7g
9,4 9 4 mg
BLACK PEPPER EXTRACT P E R 1 P O R T I O N – 10 g
GLUCURONOLACTONE
BETA-ALANINE
01/2012
55
INJURIE FOR SOME, TRAINING IS AN INTEGRAL PART OF LIFE. PHYSICAL EFFORT PROVIDES NUMEROUS PHYSICAL, MENTAL AND EMOTIONAL BENEFITS. HOWEVER, APART FROM ALL THE POSITIVE ASPECTS OF TRAINING, SPORTSMEN ALWAYS RUN THE RISK OF INJURY.
I
f you are not aware of your posture and habits, you might harm yourself. Luckily sports injuries can be prevented. All you have to do is stick to certain rules.
ALWAYS WARM UP BEFORE TRAINING! The first and most important means of preventing injuries is warming up. This stage is often unjustly ignored, both by beginners and experienced body builders. Just because it doesn’t require as much effort as power lifting and doesn’t give as much satisfaction as training itself, many athletes simply skip this stage. Unfortunately, this affects their fitness, as muscles, joints and tendons which haven’t been warmed up cannot be burdened with heavy weights straight away. It is best to use all the warm-up methods, stretching, dynamic (all types of flails, trotting, etc.) and static workouts (exercises with light weights). The basic objective of this training stage is to pump more blood into the muscles, and by extension, more nutrients. The goal of the warm-up is to switch the body from stand-by to active mode.
PLAY IT SAFE Before you head for the heaviest weights, take a moment to think about why you are doing this. Do you want to train your ego or your body? Many people at the gym run straight to the heaviest weights, labouring under the misapprehension that the more, the better. This is not true! Only a reasonable selection of weights will bring about the
56
01/2012
desired effects. If you fail to train rationally, all you will gain is an injury.
TECHNIQUE ABOVE ALL Apart from choosing the wrong weights, there is another thing you have to remember, that is, the proper technique for performing each exercise. Unfortunately, this aspect of training is often neglected at gyms, and some people mindlessly swing their weights around, just like a friend of theirs did a moment ago. Luckily, thanks to our magazine, you can see and read about how the particular exercises should be performed. If you’re not sure whether you’re doing it right, ask the instructor for advice.
MAKE SURE YOUR TRAINING MAKES SENSE Concentration during training is key. The only thing you should think about is... your training. When you don’t concentrate, the risk of injury rises significantly. Always think about what you’re doing and concentrate on the training, and observe what is going on around you, because someone training next to you can unintentionally harm you. Try to feel how each group of muscles works, as only full involvement in muscle contractions will lead to muscle growth.
TRAIN ALL THE MUSCLE GROUPS Try to develop your body in a harmonious way, and train all the muscle groups, irrespective of whether you find it pleasant or not. Moreover, training all the muscle groups reduces the risk of injury, as the body is
IES ES
better
p revention
than treatment
composed of many antagonist and stabilising muscles. For example, you can’t develop your back muscles without training your abdomen, because sooner or later disproportions will occur, and increase the risk of injury.
BEWARE OF OVERTRAINING Avoid overtraining like the plague! Don’t train more than you need to develop your muscles. An over-trained human body is weakened and much more prone to injuries. If you’re exhausted, it is difficult to concentrate on your training, which increases the risk of injury.
LISTEN TO YOURSELF
tion, pains and other discomforts. When the skin pores are blocked, the toxins accumulated in our body cannot be discharged. This leads to inflammation, eczema, swelling and skin flushing. Using the sauna helps us to avoid such problems. Moreover, research shows that 75% of toxins are discharged from the skin together with sweat through the skin pores. A steam bath increases the respiratory rate and the pulse. This facilitates the transport of oxygen to cells. Skin well supplied with blood and oxygen is firm, youthful and has a healthy colour. Moreover, by heating and cooling your body, you strengthen all of it, which makes it less prone to colds and viral infections.
If you’re overtrained, or you feel muscle pains resulting from overtraining after a given exercise, just let it go. You must learn to read the signals your body is sending. It is better to return to the gym rested and full of energy than to treat your training as a ounishment. Such training will not only fail to bring about the desired effects, but can also prove very harmful. Don’t ever go back to the gym before your injury heals completely, because this is the first step to worsening your condition or getting a new injury.
PAY ATTENTION TO YOUR DIET
REGENERATION
Also, the correct supply of proteins, carbohydrates and healthy fats is indispensable. Proteins boost immunity and build muscle mass, carbohydrates restore glycogen reserves and support regeneration, and fats have an anabolic effect and are part of every cell of the human body. This is why they should all be considered in the process of creating your diet. Omega-3 acids are the most important element, as they limit the synthesis and release of inflammation mediators. Many studies confirm that increased consumption of Omega-3 fat acids helps alleviate pain, and cures diseases connected with joint inflammation. Fatty sea fish are the best source of Omega-3 acids. You will also find them in sardines, salmon, herring, and tuna, and in vegetable oils, such as canola oil, flax oil, walnut and grape seed oil. You can also take supplements containing concentrated Omega-3 acids isolated
Regeneration is the basis of training progress. Take a cold and hot shower after each training session. Turn on very hot water for 60 seconds, then switch to cool water for 30 seconds. Pour hot and cold water over yourself interchangeably. Repeat four times. This is very relaxing and helps regenerate the body after a heavy work-out. This is the perfect remedy for your body, and it means you don’t have to take massages or other treatments; what’s more, it’s free of charge. Many clubs also offer the use of a sauna, which is a true blessing for the body. A few moments in the sauna will make you feel really good, and a few moments just for ourselves in a pleasant atmosphere and cosy heat is a relief to all our senses. The sauna relaxes the muscles and improves the functioning of joints, as it soothes tensions, eliminates the effects of overtraining, inflamma-
Training increases the body’s demand for macro- and micronutrients and water. Your diet should provide your body with all the necessary nutrients. In order to avoid injuries, strengthen your body with vitamins and microelements by consuming both food and supplements. You should also drink water during the day and during training, to eliminate thirst. Water constitutes as much as 70% of the human body, and so it is essential for its proper functioning.
01/2012
57
from cold-water fish; I recommend SUPER OMEGA-3. Intense physical effort leads to disruptions in collagen production, so it would be good for people engaged in intense training to consume those products which are rich in this element, such as those containing gelatine. Collagen is a fibrous protein constituting 30% of all proteins in our body. The largest amounts of collagen can be found in tendons, ligament, joints and intervertebral discs, among others. All sorts of jellies contain collagen. This includes jellies prepared on the basis of vegetables or light soups, as well as ordinary fruit jellies. It is also important to consume the right amounts of vitamin C and B6. The former is needed to convert lysine and proline amino acids into compounds creating collagen structure, whereas the latter is beneficial for the conversion of collagen and the process of bone formation. Gelatine contained in food, however, has its drawbacks – it has to be digested first, and its content in food products is low. High-class supplements, such as COLLAGEN RENOVER, are based on purified and hydrolysed (i.e. already digested) collagen protein. This is especially rich in bioactive collagen peptides, which reach the joint cartilages and skin, and initiate regeneration processes. I also recommend glucosamine and chondroitin, the fundamental components of cartilage tissue. They can only be found in very small quantities in food products, so the only sensible solution to providing the body with them is by taking concentrated supplements. For years, these components have been recommended for accelerating the regeneration of degenerated bones and joints, especially for athletes as they help prevent injuries and reduce overtraining effects. Their ad-
vantage is that they do not have adverse effects and are suitable for everyone without limitations. Recently, supplements containing both glucosamine and chondroitin have become especially popular, as the combination of these components has proved to be even more effective. In practice, it turns out that glucosamine helps cure injured glenohumeral joints, and in many cases improves the condition of knee joints and is almost always able to regenerate elbow joints. The supplement market offers many products beneficial for joints and tendons. Personally, I recommend GLUCOSAMINE SPORT COMPLEX, JOINT THERAPY PLUS and JOINT(X)PACK. GLUCOSAMINE SPORT COMPLEX, apart from glucosamine and chondroitin, also contains collagen hydrolysate and the innovative hyaluronic acid, which increases the amount of synovial fluid in the joints. JOINT THERAPY PLUS is a mixture of the structural and mineral components necessary for the functioning of the entire locomotor system, complete with soothing herbal extracts. JOINT(X)PACK is a multi-component formula which also contains fish oil and collagen hydrolysate, and all its elements have been placed in one practical sachet which you can take everywhere with you. Of course, it would be best to take these supplements regularly, not just when you get a serious injury. When we take care of our muscles, we must not forget about the nutrients which our joints need.
WHAT SHOULD WE DO WHEN WE DO GET AN INJURY? If you do get an injury, you mustn’t break down. Of course, you must stop training immediately. If just one joint is injured, you can go back to training after some time, but at the beginning avoid any exercises involving the injured joint directly. There are several types of emergency aid and rehabilitation:
CRYOTHERAPY
– currently, this is the most frequently used method for treating
injuries. Cryogenic chambers are a recently discovered blessing not only for athletes, but also for people affected by rheumatism or joint pain connected with various illnesses. Doctors can prescribe hilotherapy or cryogenic chamber treatment. The treatment is short and pleasant, and the injured tissue becomes less painful after just a couple of sessions. Extremely low temperature causes the vascular vessels to narrow, and this alleviates pain and stress; the patient feels like a new man after visiting the cryogenic chamber.
LOW-LEVEL LASER THERAPY
– this treatment consists in exposing the injured body part to low-level laser impulses, which regenerates the tissue structure at the cellular level. This non-invasive method is having better and better results in injury treatment.
ELECTROTHERAPY
– involves treatment by applying small electric currents to the injured body parts, which stimulates the vascular vessels and accelerates inflammation treatment. Electrotherapy must be performed with extreme caution so as not to damage healthy tissues.
MASSAGE THERAPY – performed by a specialist physiotherapist, healing massages help you regain fitness by increasing blood flow through the painful body parts, reducing muscle tension and enhancing the scope for movement. Therapy exercises with a physiotherapist are the perfect supportive measure. They consist in locating the source of pain and preparing an appropriate set of resistance exercises (most often involving cable, rubber exercise bands or your own body weight). This training is performed under the supervision of a professional physiotherapist who knows how best to perform a given exercise to help the patient regain mobility. MICHAŁ KARMOWSKI
sy stem Supp orts the motor Improves mobility nt and range of moveme Comp lex of building ients and soothing ingred
58
01/2012
01/2012 01/ 01 0 1// 2 1 201 20 01 0 12
59
First
Gym
Workout
THE TIME OF RESOLUTIONS, PROMISES AND CHALLENGES IS COMING UP. ONE OF THE MOST COMMON RESOLUTIONS WE MAKE IS TO CHANGE OUR LIFESTYLE AND DO SOMETHING ABOUT OURSELVES – AND THIS IS THE FIRST STEP IN THE DIRECTION OF GOING TO THE GYM. WHAT SHOULD WE BE AWARE OF BEFORE WE VISIT THE GYM FOR THE FIRST TIME?
1. Health
I would recommend that everyone intending to train at a gym undergoes a detailed medical examination to assess their condition before starting physical activity. Physical training often neglects the need to monitor health, although health is what mainly brings us to the gym. Our intention is to begin leading a healthy lifestyle, enhancing our posture and strengthening our mental capacity. So it is worth checking what our possibilities and our limits are. It is important for us to be certain that we don’t have any dormant health issues, and that we are ready to embark on keeping our resolutions.
2. .Choosing a Gym Before you start intensive training, it is worth finding out what the gyms offer. The gym with the gorgeous receptionist who shows you around its most attractive corners is not always the best gym. You have to determine how well the instructors are trained and what equipment is available. Moreover, it is important to obtain a full diet plan together with the training schedule. Make sure you have the opportunity to use biological renewal services and consult a doctor at the facility. How can you tell if the instructors at the given gym have the appropriate qualifications? You have to listen to what the instructors have to say, pay attention to whether they use professional terminology (“let’s pump those barrels” is an immediate turn-off), whether they have a plan for us, whether they are capable of assessing our posture and muscle mass despite our clothes, whether they know something about nutrition. A competent instructor is our ‘doctor’, and a friend we can confide in. A good trainer will help us survive our first visits to the gym. Training becomes pleasant and enjoyable, and the changes taking place in our body will be satisfactory for us.
3. .Proper Preparation Many ‘specialists’ in physical exercises suggests commencing training without introducing a balanced diet and supplementation first. THIS IS UTTER NONSENSE. If we’re going to the gym for the first time, we should take a moment to think about what we have eaten before the training and whether this meal will let us feel comfortable during the workout. We have to bear in mind that the pre-training meal should be consumed about one hour before visiting the gym, that it should be light, and composed of products with high energy value and medium GI value, such as rice and pasta. The meals presented below are examples of pre-training meals:
SWEET RICE SALAD INGREDIENTS:
100 g chicken breast fillet boiled in water with spices 30 g lean chicken ham 100 g white rice 50 g natural yoghurt without sugar 2 slices of canned pineapple
60
01/2012
You can add finely chopped onion, field mushrooms and cucumber.
PREPARATION:
Finely dice the boiled chicken breast and ham, add chopped pineapple, hard-boiled rice and yoghurt. Mix well. Intensive physical training leads to an energy deficit in the muscles, which can be immediately balanced with a post-training meal. In some cases, we might provide our organism with more energy than is necessary. This is called post-training energy compensation. You have to be ready to immediately ‘revive’ your muscles after training, irrespective of whether you’re a professional body builder or beginner. If you want to take the advantage after training for some muscle over-compensation: consume a portion of easily absorbed carbohydrates (about 1–1.5 g per 1 kg of body weight), ideally in liquid form – MAXCARB or VITARGO ELECTRO-ENERGY;
provide your body with the main amino acids enabling physical effort, such as BCAA and glutamine (for example, with BCAA G-Force); if you can afford it, add an extra dose of anabolic leucine (LEUCINE FUSION). Only after that kind of regeneration can you take a shower and return home. About 30 minutes later, you should consume another balanced meal composed of a high-protein supplement (such as NITROPROGEN) which ch constitutes a source of high-quality high qual u ity and d easily absorbed protein, or a gainer ga aine in r (MAGNUM, AGNUM, MASS XXL) if increaseasing body mass is your priority. Think nk of every training as a difficult hike up a mountain – you can’t’t begin without the proper preparation. If you don’t have e a balanced meal before e training, or you forget to replenish enish carbohydrates after training, there’s no hope of achieving satisfactory results... s...
4. .Packing Your Training Bag When going out to the gym, it’s good to take:
TTRAINING RAINING B BAG AG TRAINING BELT
prevents injuries to the lower back section of the spine;
TOWEL OWEL
to put on the benches
MINERAL WATER
SAUNA BELT
indispensable if you want to get rid of your belly;- comfortable
TRAINING GLOVES
to protect our hands against calluses and prevent weights from slipping;
SPORTS SHOES
a clean pair protecting the entire foot and ensuring stability during all types of exercises
BASIC SUPLEMENTS
Their regular use can increase endurance and speeds up recovery after exercise
SHAKER S
to prepare your post-training ssupplements su pp
OLIVE OIL
which should be applied plied pli ed before and after training inin ning g to avoid stretch marks rks rks (under the armpits, on the biceps and chest) che he est) st
With all this equipment in our bag, we can head for the gym full of enthusiasm. The first period of training should bring happiness and relaxation. My advice is not to try to meet excessive training goals; on the contrary, we should prepare our body for further work. Body-building is not fishing. When we decide to train our body, we have to acknowledge that this should be a long-term, planned process which requires a lot of patience, determination and consistency. LESZEK MICHALSKI
01/2012
61
CREATINE AND WHAT NEXT? Hello, TOMEK, I am 20 years old, I’ve been training for two years, including a short break due to a mild injury. I’ve taken a few supplements containing creatine – I took monohydrate (CERATINE 100%) and malate (CM3). I have to admit that the effects were really good. What should I do next? What could you recommend for me now? The range of creatine and stacks available is vast. I need some additional motivation to help me move on to more intensive exercises, and of course I want to build up my muscle mass and strength. I just want to point out that I’m on a balanced diet supplemented with WHEY 100 and MAXCARB. Gregory (Liverpool)
Tomasz PAPAJ Lech
Hello! I’m really glad that you’re on a balanced diet supplemented with great protein and carbohydrate products. They will make it much easier for you to make progress in this difficult sport. You’ve already taken creatine, so when it comes to a supplement which could meet your expectations during your next training
period, I would definitely recommend S.A.W. I have to say that I’ve tested many pre-training supplements myself, and I wasn’t always happy with their effects. S.A.W. is a completely different class. I can’t imagine replacing it with any other product. It contains beta-alanine, caffeine, tyrosine and taurine, among others, which will guarantee maximum stimulation and concentration during your training. Apart from that, it contains large doses of arginine, citrulline and Vinitrox™, which give you that incredible ‘pumping’ sensation which lingers long after you finish training. And that’s what we want, don’t we? I think that 5 g will be a good start for you. Afterwards, as your body starts getting used to the product, you can increase it to 10 g. You won’t have to take more than that – trust me. I’m sure that this supplement will give your motivation a notable boost, provide the necessary stimulation and let you increase your strength and muscle mass quickly. If you have enough to purchase another product, I recommend CREATIX 1350. Take four capsules after every training, and consume four capsules twice a day on non-training days to maintain a high creatine level in your muscles. This is my favourite creatine. The supplement also contains ALA acid and vitamin B6, which helps it to be absorbed even faster.
THERE ARE PROTEINS AND PROTEINS... Hello, Dawid! An online store I found was offering a 90-percent protein supplement manufactured by a producer unknown to me, but at a very attractive price. Will it be better than a more expensive 70-percent supplement produced by a better-known company? My friends recommend NITROPROGEN or PERFECT WHEY PROTEIN from TREC NUTRITION. Where does the difference in price come from? What should I pay attention to when selecting proteins? Eddie (Bristol)
Dawid GISZMAN Geler
62
Hi! The difference in price results mainly from the quality of the protein, and its alleged high content. It certainly contains mainly low-quality vegetable proteins. These are nowhere close to the pure forms of proteins obtained from whey, milk or eggs. You have to understand that even the best forms of whey protein isolate do not
01/2012
contain over 90% of protein. No raw material contains 100% protein, and every supplement contains flavours and technological additives, so it is clear that this offer is dodgy. Unfortunately, Internet sales of this sort are not subject to any regulations, and the sellers prey on their clients’ lack of knowledge. Regarding how to choose an appropriate supplement, you should mainly consider its formula, and not the percentage of proteins it claims to contain. The supplement should not contain any low-quality vegetable proteins. You should also precisely define your expectations. For example, if you eat regularly and consume at least five meals a day, and each meal provides your body with a good source of protein, then I would recommend buying the most easily absorbed form of whey protein, like PERFECT WHEY PROTEIN or ISOLATE 100. If you tend to skip meals and you feel that you’re not providing your body with enough protein, then the best option would be a comprehensive supplement with various protein fractions. The combination of proteins absorbed slowly and quickly contained in NITROPTOGEN will provide your muscles with a constant supply of amino acids.
MASS-BUILDING PROTEIN Hi! I am 16 and I’m just embarking on my body-building adventure. I’m really skinny – I weigh 60 kg and I’m 178 cm tall. I want to expand my muscle mass. I live with my parents and for the moment, I’m confined to home cooking. I try to eat big portions, but to no avail. My friend told me that the best solution for me is a highprotein supplement. Is he right? Jacob (Oxford)
Tomasz PAPAJ Lech
Hi! You’re 16, so your body is only just starting to grow into shape. I believe you have a very efficient metabolism. If you’re confined to your parents’ cooking, then it’s not so bad! Now, all you need to do is provide your body with more mass-building components, that is, make up for what your body is lacking. You’re asking if protein is the best option. In your case, a go-
HOW CAN I BUILD UP MASS AFTER REDUCTION? Hi. I have a question; some time ago I finished my reduction diet. I’d like to go on to building up my muscle mass, but I’m afraid that my muscles will end up covered in fat. Tell me how I should change the calorific value of my diet, and what proportions I should keep to. What supplements can you recommend for me? Can I take gainers? What about aerobics? I just want to add that I have a tendency to gain weight. I weigh 84 kg, I’m 23 years old and I’m 175 cm tall. Peter (Dublin)
Michał MICHOK Karmowski
Hi! If you’ve just finished reduction, but you don’t want to gain too much fat, you should introduce any changes slowly. Generally, I am in favour of building up muscle mass without accumulating too much fat, as that way you can easily assess the effects of your work. For the first 14 days, I would limit aerobics to three 30-minute sessions
od carbohydrate and protein supplement, in other words a gainer, would be better. Your metabolism is very efficient, so normally I’d recommend MAGNUM 8000. However, this product contains creatine, and you’re just beginning your training, so you don’t need it yet. Everything at the right time. The perfect solution is MASS XXL. This is a high-quality gainer. What does that mean? That it contains only high-quality, complex carbohydrates and concentrated whey protein, which is best for muscle growth. It is important to pay attention to the quality of components of such supplements, as some producers add low-quality vegetable proteins and sugar just to reduce the price. In contrast to those low-quality products, MASS XXL will help you build up muscles, not fat. Start with two 70-gram portions a day after a meal or between meals, if the interval between meals is longer than two and a half to three hours, for example if you’re at school. On training days, remember to add one more portion after training. Eat a normal meal after you get home. the increased supply of carbohydrates and protein should trigger weight gain. When your weight stops rising, add another 70 g of MASS XXL, until you get to 4 portions a day. Best wishes!
a week and change the proportions of the macro-components. Your aerobic training should also be aimed at mass. It helps keep the vascular system in shape, and enables you to consume more components supporting the muscle building process. Cut down on protein, let’s say, by 15-20%, and replace it with carbohydrates. In such a way, you won’t increase the calorific value of your diet, and you’ll take the stress off your kidneys and digestion system. Limiting cardio should be enough to provide the body with more energy. During the next two weeks, you can add some calories by including fat and carbs, let’s say, 15 g of fat and 40 g of carbohydrates (about 300 calories). Later, you have to observe your body, and if your weight remains stable, then add another 300 kcal. When it comes to supplements, I wouldn’t opt for a gainer. I’d rather go for a supplement with the same protein and carbohydrate content, which you can replace and supplement your meals with. If you’re afraid that you’ll gain too much weight, I recommend HARD MASS – a bulk which also contains HMB and glutamine peptide. Of course, I’d invest in good protein such as ISOLATE 100, amino acids like BCAA-FORCE, and a pre-training stack. S.A.W. will be the best for you – it’s a concentrated carbohydrate-free product.
AMERICAN STACKS My friend from the gym tried to talk me into some brilliant pre-training stack from the USA. I couldn’t find precise information on the formula on the packaging, so I looked it up on the Internet. It contains a lot of substances and herbal extracts I’ve never heard of, and I didn’t find any information about the product on the Internet. What do you think about such products? Are they safe? Or is it better to choose something else? Andrew (Southampton)
Dawid GISZMAN Geler
First of all, I would never try a product with an unknown formula. As a salesperson and the owner of a supplement shop, I come across new and ‘better’ pre-training supplements every day. Drawing from my experience and on the basis of my clients’ opinions, I can say that some of them are simply too strong. Te most frequently occurring adverse effects of these
supplements are palpitations, difficulties with breathing and dizziness. I experienced this myself – I train in the afternoons, so after a couple of these stacks I couldn’t sleep, even though I was physically exhausted. Not being able to sleep isn’t ever good. It means that the body didn’t get a chance to fully regenerate, that the production of hormones was not sufficient, and that you will experience fatigue the next day. You can forget about doing the most intensive training, because if the regeneration phase doesn’t take place, then there won’t be any growth. Moreover, these products often contain components which are considered performanceenhancing substances, and these might be very dangerous for professional athletes. Such stacks might be detected during dope tests. To sum up, think twice before you decide to buy a product with an unknown formula. I think it’s a much better idea to visit a good supplement shop, such as VITAMIN-SHOP®. Regarding products, I can recommend S.A.W. or the classic NITROBOLON II. These supplements are safe and tested. They ensure increases in strength, mass and endurance, and don’t just give you a druginduced high which is difficult to control.
01/2012
63
3,9 g
1,5 g 1,5 g 0,3 g
CITRULINE L-ARGININE MALATE GLYCEROL MALATE PE R 1 P OR T I ON – 6 t a b
BETA-ALANINE
9900 ttabb 15 15 portions
1180 80 ta ttabb 3300 portions
THE PERFECT PRE-TRAINING MEAL
M
any people maintain a balanced diet, and pay a lot of attention to what they consume after training. This is the right thing to do – finishing training is a good moment to take supplements and eat a meal rich in carbohydrates and proteins. The human body is in a special metabolic condition at that point, and can store up surpluses of nutrients. Unfortunately, our approach to pre-training meals isn’t that serious. But the pre-training meal determines our performance. It can’t be too heavy or lacking in nutrients. Do you want to know how to prepare the perfect pre-training meal and when you should eat it? Find out here.
WHAT SHOULD YOU EAT BEFORE TRAINING? The aim of the pre-training meal is to provide appropriate nutrients for the whole training session, so that our muscles can use their full capacity. Physical effort is always connected with calorie usage, and the longer and more intense that effort is, the more calories will be converted to energy. That is why choosing the right nutrients and consuming them at the right time is of such great importance. I‘ll demonstrate this with the example of an athlete who weighs 90 kg and wants to build up high-quality muscle mass. Let’s start with proteins: Consuming the right amount of light proteins will keep the body in the anabolic state, and will help reduce the muscle catabolism triggered by exercises. I recommend consuming about 30 grams of protein obtained from a healthy source, such as fish, turkey, chicken or eggs. Beef is not a good choice, as it needs more time to be digested, which might lead to intestinal discomfort during training. Another important element is carbohydrates with a low GI index: only carbohydrates like this will
IT CAN’T BE TOO HEAVY OR LACKING IN NUTRIENTS. DO YOU WANT TO KNOW HOW TO PREPARE THE PERFECT PRE-TRAINING MEAL AND WHEN YOU SHOULD EAT IT? FIND OUT HERE.
ensure long-term energy supply and prevent increases and drops in insulin levels. Brown and basmati rice, wholemeal pasta (type 2000), oatmeal and sweet potatoes are perfect sources of such carbohydrates. I mentioned insulin because it plays a key role during physical effort. When we eat simple carbohydrates such as white rice or fruit before training, the pancreas receives a signal that the sugar level has suddenly gone up, and it produces a large amount of insulin to decrease the blood sugar level and store glucose in the tissues. Unfortunately, the blood sugar level drops equally fast as the insulin level rises. This might result in hypoglycaemia during intense training. In order to prevent this, we should consume complex carbohydrates before training. Complex carbohydrates are digested more slowly and release glucose at a stable pace, ensuring a constant energy supply. Carbohydrates undergo initial digestion in the mouth, and don’t burden our stomach like proteins or fat do. This is why your meal should contain around 60–80 g of carbohydrates and 30 g of proteins. Fat, although it reduces the general GI of the meal, is digested longer and increases the stomach’s blood supply. We do not want this to happen during training, as the blood is pumped to the digestion tract and not to the muscles being worked on. n. A lower blood supply for muscles means ans fewer nutrients and less effective muscle e work.
TIME IS THE KEY TO SUCCESS The best time to consume a high-quality pretraining meal is 1–1½ hours before training. To give the muscles additional protection, it is worth drinking a shake containing easily absorbable protein, such as ISOLATE 100, about 30 minutes before training. This is a very good idea, as whey protein isolate is light, and contains amino acids which are immediately delivered to the muscles. but what if we don’t have the opportunity
to eat a proper meal? Then we can resort to a carbohydrate and protein supplement. MASS XXL is perfect for our purposes, as it contains easily absorbed whey proteins and a mixture of complex amino acids. For people with a less effective metabolism, I recommend HARD MASS, as the proportion of protein to carbohydrates is optimal in this supplement. Consuming 70–75 grams of this kind of supplement meets the criteria for a pre-training meal, and does not burden the digestion tract. Of course, supplements of this sort are absorbed more slowly than proper meals. That is why the time interval between consuming the supplement and training should be shorter than the interval between a proper meal and training. Another good option which I can recommend is eating oatmeal with ISOLATE 100. Of course, we’ll prepare the proteins with water – such a combination of proteins and carbohydrates should be consumed about 1 hour or even 45 minutes before training. You’ll be told that this is a lot of fuss about nothing – but try to perform intensive sit-ups or deadlifts after a heavy meal containing a lot of meat, carbohydrates and fat! MICHAŁ KARMOWSKI G MEALS PRE-TRAININ EX AMPLES OF around meals contain ydrates Attention! All 80 g of carboh s, ein ot pr of 30 g t. fa of s nt amou and very small icken breast, ch lled gri g 1/ 150 tatoes po t ee sw g 400 ed like an 0 g of oatmeal (fri 13 , ites wh g ut fat) 2/ 9 eg -coated pan, witho on tefl a on tte omele a, 3/ 150 g boiled tun e 100 g basmati ric baked in foil, llet fi sh dfi co 4/ 170 g e ric wn bro 100 g key, ) 5/ 150 g boiled tur al pasta (type 2000 115 g of wholeme l ea tm oa E 100, 130 g 6/ 40 g of ISOLIT
01/2012
65
DURANCE N E D N A , R E W O P , H T STRENG ACTION EXPRESS ENERGIZING EFFECTIVE T S O M H IT W ® O G R A VIT IENTS STIMULATING INGRED g 2,0 g 2,0 g 100 m 40,0 g® TRI-C REATINE AA CAFFEINE VITARGO
MALATE
BC
N – 50 g PE R 1 PO R TIO
YOUR E YOU PRACTISE, N LI IP SC DI TS R O THE SP REGARDLESS OF S OF METABOLIC N O LI IL M TO E DU T AND RELAX EMUSCLES CONTRAC IN CONSTANT MOV DY BO N A M U H E KEEP TH ERGY REACTIONS WHICH E AMOUNTS OF EN V SI AS M CE DU O TO PR MENT. IT IS FORCED MAINTAIN TRATO ER D R O IN E. M RIODS OF TI IN VERY SHORT PE PREPARE FOR TRA TO T N TA R PO IM Y IT IS VER INING INTENSITY, LY. INING APPROPRIATE ce inhibits negative
Y
ou know that you can’t train without a warm-up, but do you fill up on the components reproduction rgy sponsible for ene can you w Ho g? nin trai before h the wit y bod provide your without ts rien nut ary ess nec ch and burdening the stoma know you Do t? trac ion est dig e, in tak to nts which eleme when and s tion por pro at wh to enyou should take them ning trai d pte rru nte uni e sur es? com out per and the pro ITIOTR NU EC TR rry! wo Don’t e designed a proN’s team of experts hav ! you for duct especially
WARM-UP! ACTIVE is a completely ®
E VITARGO ACTIVE FIR , which contains new pre-training formula rients necessary the most important nut of endurance, els lev h hig for maintaining tration durcen fitness and maximum con product’s The g. nin trai ing professional the best on ed innovative formula is bas comting ula reg and g energy-providin es. ponents in optimum dos
immediately. Their presen ich reduces the degcatabolic processes, wh teins. BCAAs are ® E pro FIR tile E trac radation of con VITARGO ACTIV car e abl orb rce of easily accesalso an alternative sou of complex yet easily abs from % ispensable during 100 ind in is ed ich ® sible energy, wh bohydrates obtain que uni ning. VITARGO se the ® g-term and intensive trai lon VITARGO . Thanks to usol tains a readily features, these ACTIVE FIRE also con physical and chemical creatine formula. in the stomible ain ess rem acc not ily do eas s nce and ble substa orbed ed in the prodabs tain ly ate con edi late imm The creatine ma ach, and are of adenosine tion t. uct supports the produc through the digestion trac % carrier of enic bas ® leaves the stomach 130 the P), triphosphate (AT VITARGO rin, erful musext pow ltod t and and ma ergy necessary for fas faster than dextrose s e their full doe hav ion to est m dig the ial For init s. cle contraction so the process of ® , h level of GO hig a AR tee VIT ran nks to effect, you have to gua not slow you down. Tha d ission of plie sm sup tran ly ck ate qui edi the imm and concentration your muscles are will find ich you wh , e, end cos t tha ble glu nervous impulses. To with easily-released sta ARGO® and VIT in ple tors sim ula er tim oth ros with neu two effective is incomparable Anhydrous Caffeine s. Forget about nau-® ACTIVE FIRE: pure complex carbohydrate GO AR VIT substances gen, two fort se com dis The . and Taurine sea and stomach re! asu ple y effect which e erg pur ning erate a stimulating syn ACTIVE FIRE makes trai ertake effort. und to y bod mobilises the we drink in e fein ER In contrast to the caf STRENGTH, POWAT tained in con N! e IO fein caf TR the , NCEN cof fee or tea AND CO much pre rks wo com y E ® full FIR a ® E is VITARGO ACTIVE VITARGO ACTIVE FIR ch and del ma mo sto y onl the not den ing bur tain not s faster, doe hensive product, con body. Taurine is a o the best stimulating does not dehydrate the carbohydrates but als . gue fati ay which ser ves as del d to aci s ino ent am pon non-protein and energising com of es dos e thesis of neuroctiv syn and effe a framework for the We have added large ids to -ac ter control over ino bet am g g blin inin ena -tra pre rs, transmitte the most important oL-Is the nervous and e ugh alin thro ine, L-V muscle contractions this supplement. L-Leuc chains ed nch bra with nds system. leucine are biocompou re to their unique structu (BCAA), which thanks s scle FECTS! and reach the mu SUPER-SPEED EF do not require digestion absorption the rate In order to accele ® ACTIVE FIRE’s compoGO of VITAR innovative vegetanents, we added an OX™. This patITR VIN , ent pon ble com apple extract and ented, natural grape . The polyphenol has unique properties tect the organpro y compounds not onl 5 activity of free tive truc des the t ins ism aga the enzyme te ula stim 4 radicals, but also tion of nitric oxduc pro the for le sib respon 3 d in the endotheide (NO), which is locate cular system. vas the in ls cel ue lial tiss 2 cular vessels’ vas the Its activity relaxes s increased blood 1 muscles, which enable ulates the blood stim flow. VINITROX™ in a natural and ls cel scle mu the flow to s the transport rate ele safe manner. It acc all nutrients. The of oxygen in blood and a mixture of the by ted formula is comple essary during nec nds pou com lyte electro mins ensurvita as ll we physical effort, as g cin processes ing that the energy-produ ly. take place proper
PURE ENERGY! is a source
MASS VITALITY
CONCENTRATION
SLIMMING
MUSCLES
STRENGTH
ENDURANCE
MUSCLE DEFINITION
D
FE U O OY
E
OU Y L
N’ O D
E AV H T
UG O EN
TR S H
You train really hard, you work yourself into the ground lifting tonnes of weights at the gym, you give it all you got, but that’s still not enough? You want to be even stronger, even bigger and even faster? You train more and more intensely, but eventually you’re fed up with it. Are you on the verge of giving up? You need something really strong, effective, and at the same time safe and legal? You don’t want all your efforts and money to go to waste? You’ve come to the right place! Opt for one of the NitroBolon products, and you certainly won’t be sorry! You’re asking if NitroBolon is effective? The facts speak for themselves – 87% of NitroBolon first-time buyers come back for more time and again*. *market research carried out for the company Trec Nutrition.
H GT N E
,
M “ PU
P
RE O ”
NITRO FOR YOUR MUSC LE
S
The incredibly advanced NitroBolon formula is exceptionally strong and increases nitrogen oxide (NO) production in the organism. This gas is of great significance for the metabolism of the physically active and sports persons. NO is a signalling particle – a cell carrying information and performing numerous functions in the organism. In 1998 Nobel prize-winning scientists discovered the most important molecule belonging to this group. Year-long research proved that nitrogen oxide (NO), produced through enzymatic methods from the amino acid L-arginine, leads to the loosening up of cardiovascular smooth muscles. As a result, blood flows through cardiovascular vessels with speed increased a couple of fold, which is of key importance during intense training. Thanks to enhancing blood supply, the amount of oxygen and all nutrients necessary for long and intense
N
GY R E
UN O ? Y Y G
D EE
N
O! R IT
ER
IN THE
BEG Nitric Oxide AmpliWA S NITRO INNING fier is the first incrediBOLON. bly popular with thousands of satisfied customers supplement whose formula is based on an innovative and patented mixture increasing nitrogen oxide production in the organism. Thanks to the company Trec Nutrition this product, which is highly acclaimed in America, found its way to the Polish market, where it quickly became a bestseller. ION LAT MU
TH
STI TH
ENG STR
ENG STR
ION LAT MU STI TH
ION LAT MU
S
STI
ENG STR
S
MAS
RGY ENDURANCE
MAS
PE
2,7 g
ER ap PLIFI 4 c DE AM IC OXI IO N – NITR RT PO R 1
5 4 3 2 1
ENE
P IFIE AMPL P E R 1
S
g 2,97 L ,27 g MENMTAIZER 9 NEg 7GLYCLOADOGEREN 0OPTIg ,3 3 7 gIDE CRMEAATTIRIX T IO N – 2 2,9 OX OR R TRIC NI
ENDURANCE
MAS
5 4 3 2 1
ENDURANCE RANCE
The formula of NitroBolon supplements is a completely new chapter in the history of sport nutritional supplements. NitroBolon will let you upgrade your training to levels of intensity and effectiveness you’ve never experienced before. Combining innovative and most effective anabolic nitrogen oxide (NO) stimulators in maximum doses and optimal proportions made it possible to create a line of three special task supplements: NitroBolon NitroBolon,, NitrroBo NitroBolon roBolon onII II I Nitro N NitroBolon roB Bo olo o on Energizer. Energ E ner ne erg e rg rg gizer izer zze er.
5 4 3 2 1
RGY
PUMP
RGY ENE
UNMATCHE FORMULA D
PUMP
PUMP
ENE
work of muscle fibres is increased. The vasodilation effect, connected with the effect of the nitrogen oxide, also causes increased tension and “pumping” in muscles during training, which has direct translates to incredible increase in strength and tiredness reduction, and also creates optimal conditions for anabolic processes and organism detoxification.
The diagrams below present the strength and effectiveness of each NitroBolon supplement in relation to selected effort parameters. Choose the NitroBolon that fits your needs!
,09 gPIC 1 g 2NEUROTROX g 5RE,8COATVERIRYX MgATRI 2 ,9 M 28 5OXgIDE 6CRMEAATTIRINEX T IO N – 3,0 OR R TRIC NI
P IFIE R 1 AMPL PE
„ALL INCLUSIVE” BREAKFAST Easy to prepare and nutritious Preparation time:
Difficulty level:
Portions:
10 min.
1
IINGREDIENTS: 100 g oatmeal 1 cup of instant coffee 25 g mixed nuts 50 g ISOLITE 100 20 g raisins
nutritious breakfast
A
for the lazy!
NUTRITIONAL N VALUE: 45 4 g protein 75 g carbohydrates 15 g fat
You can also use whey protein in your food recipes. By adding concentrated ISOLATE 100 or WHEY 100 whey proteins to your breakfast, you will quickly make up for your protein deficits after night-time hunger.
P PREPARATION: Pour the previously brewed coffee onto the oatmeal and wait until the oatmeal soaks up the liquid. Next add raisins, nuts and 25 g of ISOLITE 100, mixed with water in a shaker. You can also add a different type of protein nutrient, such as WHEY 100 in your favourite flavour. Mix the ingredients and enjoy your breakfast.
SAILOR’S SALMON SALAD A delicious meal to liven up the monotonous diet of every sportsman, contains vegetables rich in fibre. Preparation time:
Difficulty level:
Portions:
20 min.
1
INGREDIENTS: 1 iceberg lettuce 1 yellow pepper 2 red onions 1 cucumber 2 tomatoes 100 g smoked salmon 3 spoons of olive oil 1 spoon of lemon juice salt and pepper
T
asty and rich in healthy fats!
NUTRITIONAL VALUE: 35 g protein, 45 g carbohydrates, 12 g fat
it is Although salmon is a fatty fish, from a exceptionally nutritious. Apart ins large amount of protein, it also conta includvaluable unsaturated fat acids – huing the omega-3 group, which the which is man body cannot produce, and necessary to function properly.
70
01/2012
PREPARATION: First, you have to prepare the sauce – a classic vinaigrette. Put three spoons of olive oil, 1 spoon of lemon juice, and a bit of salt and pepper to taste into a jar, screw on the cap and shake until the sauce acquires a homogeneous consistency. Put the ready sauce into the fridge. Chop the lettuce and put it on a large plate, then add a layer of chopped tomatoes, cucumbers and red onion. Arrange the vegetables on the plate in such a way as to obtain a pleasant visual effect. Place strips of smoked salmon on top and pour the sauce over the salad.
!
OMELETTE WITH OATMEAL AND PEANUT BUTTER Perfect and rich in nutrients breakfast for everyone. Preparation time:
Difficulty level:
Portions:
20 min.
1
INGREDIENTS: 12 egg whites 120 g oat flakes 25 g sugar-free peanut butter 1 spoon of sugar-free jam
of ground Peanut butter is a paste made out e of mopeanuts, which are a perfect sourc indispensanounsaturated vegetable fat – the However, ble element of every athlete’s diet. ut addiyou should choose products witho tional sugar or salt.
NUTRITIONAL VALUE: 40 g protein 75 g carbohydrates 15 g fat PREPARATION: put 12 egg whites into a deep bowl and add 120 g of oat flakes mix the ingredients well, so that the oats soak up the egg white pour the dough onto a heated teflon-coated frying pan with a small amount of olive oil cover the frying pan and fry at low temperature after about 10–15 minutes carefully turn the omelette over and fry for another 5 minutes take the ready omelette off the pan and immediately apply a layer of peanut butter You can add a spoonful of diet sugar-free jam to taste.
he breakfas t of champ ions!!
T
HAWAIIAN TURKEY Interesting idea for a meal containing turkey, perfect for building up muscle mass.
Exotic
and refreshing!
t of the curcuma (which is a componen Spices such as chilli, ginger or taste and aroma to the dish, but exotic an add only not mix) curry spice accelerstimulate the digestion process, also contain components which eration of knee cartilages. Inregen the ort supp and olism ate the metab tony, as possible, and you will avoid mono clude them in your diet as often elf against injuries. yours ct prote and olism metab boost your
Preparation time:
Difficulty level:
Portions:
40 min.
2
INGREDIENTS: 500 g turkey breast fillet 200 g basmati rice 1 yellow pepper 2 red onions 6 slices of pineapple 1 garlic clove 1 spoon of olive oil spices for marinading (curry, sweet pepper, chilli, ginger, black pepper, salt) NUTRITIONAL VALUE W 1 PORCJI: 50 g protein 80 g carbohydrates 10 g fat PREPARATION: Cut the turkey fillet into thin strips and put them in a bowl, add a pressed garlic clove, then sprinkle with curry, sweet pepper, chilli, ginger, pepper and a bit of salt. Add a spoon of olive oil and mix the meat with the marinade well, then set it aside for 10 minutes so all the tastes can mingle. Put the previously prepared meat on a heated teflon-coated frying pan and fry for about 10 minutes. Turn the pieces of meat over from time to time. Wash the yellow pepper, take out the seeds and chop finely. Wash and chop the red onion. Add the pepper and red onion to the frying pan and cover the pan. After 10 minutes, add diced slices of pineapple and cover the pan again. Simmer for another 10 minutes. Place the ready meal on top of a pile of cooked basmati rice on a plate. You can add a slice of pineapple on top for decoration.
01/2012
71
beta-alanina einhabces the effects of creatine
T
he fact is that creatine is one of the most effective supplements with an anabolic effect. Is there any way of squeezing even more out of it? Recent research reports are extremely promising. It tturns out that including beta-alanine in creatine supplements allows the potential of creatine particles to p be better exploited. In one study, 33 American footb ball players were divided into three groups. The efb ffects of creatine supplementation (group C), creatine and beta-alanine supplementation (group C + B) and a a placebo (group P) on basic effort parameters were ttested. During the ten weeks of preparation for the new season, the players were subjected to various n ttests. The greatest improvement in strength, power and endurance was noted in the group which received a ccombined creatine and beta-alanine supplementation ((group C + B). It was interesting that, when compared tto the group using only creatine, the athletes who also ttook beta-alanine built up the most muscle mass, and ttheir percentage of body fat fell. The new pre-workout fformulation S.A.W. gives you a synergistic combinattion of beta-alanine and three forms of creatine, as well as the strongest energizers. w
A new
era of training
support
D
o you want to improve your results? Increase your level of carnosine! This molecule is synthesised in the skeleton’s muscles from beta-alanine and L-histidine in response to intense physical activity, especially anaerobic activity. The greatest amount of carnosine can be found in the fast-twitch muscle fibres. This active dipeptide has a strong buffering capacity, which means it can effectively prevent the acidification of muscles. That takes place during the intense anaerobic metabolism associated with the increased energy demand required for rapid and intense muscle contractions. Scientists report that the best way to increase the level of carnosine is supplementation with a daily dose of 3-5 g of beta-alanine. Thanks to this, the level of this dipeptide which ‘deacidifies’ the muscles may rise by up to 65%! This allows for improved performance during heavy training, reduces muscle soreness (the characteristic burning in the muscles), inhibits catabolism and creates optimal conditions for the regeneration and growth processes. A high dose of beta-alanine in combination with L-histidine and nitric oxide boosters which supplement its action can be found in the new product TREC – CARNOGENIC.
You need
water to fight
M
any combat sports athletes often ignore the issue of adequate hydration. They drink only when they feel a really great thirst (usually after exercising), even though their fluid levels should be supplemented regularly throughout the day. On average, intensive training in a warm environment (which is standard in the summer) leads to a loss of about 3 litres of fluid per hour, 90% of which is perspiration. We lose not only water but also valuable electrolytes, which we need for the efficient transmission of nerve impulses and muscle contraction. Dehydration can have very serious consequences! Even the slightest deficiency of fluids causes a large drop in form! Loss of water in the blood at the level of 2% may result in a 30% reduction in performance. In addition, it results in the accumulation of acid metabolites, decreases in blood flow and muscle strength and endurance. The production of sweat also decreases, which can lead to the whole body overheating. So iti is best to use specialised alise ed concentrates containtain ning electrolytes and and carbohydrates which ch we need to main-tain intensity while exercising. These allow you to supplement the necessary fluids during training, and prevent dehydration throughout the day.
01/2012
73
BUILD YOUR MUSCLES WHEN ASLEEP!
T
he Human Growth Hormone works as a supervisor, who directs where, when and at what speed damages arisen in result of intensive exercise will be rebuilt. You are on an excellent diet, you are all sweaty on training, you use supplements and your efforts still do not achieve satisfying results? The reason for that may be your low level of growth hormone!
74
74
REBEL MAGAZINE 01/2011
01/2012
2,5 g
YOU ARE ASLEEP, BUT YOUR BODY STILL WORKS! AT NIGHT, IT BECOMES A GREAT CONSTRUCTION SITE, WHERE THE MAIN ROLE IS PLAYED BY THE GROWTH HORMONE (GH)!
1,5 g L-ARGININ E L-ORN 1,5 g 0 ITHINE A ,3 KG L-LYS PER INE L-GLU g 1 PO R T IO TAMINE N – 6 tab
That’s enough! Take matters into your own hands! Increase the level of the endogenous growth hormone! Now it is possible without any side effects!
180 tab 30 portions
90 tab 15 portions
A shortage of the growth hormone may affect people at any age and may have very important influence on the condition of the whole organism. Most frequently, its symptoms are not directly recognised as resulting from it. Many of them we perceive simply as a result of over-training and decrease in general vitality. The most important period, when large doses of this hormone are secreted to the blood circulation in regular intervals is the deep stage of sleep (REM). Shallow sleep, diet poor in key amino acids and too intense training causes that the somatotropin is secreted in lower amounts and the regularity of its secretion is disturbed.
In long run it leads to a drop of our shape in training and change of the body composition – decrease in the muscle mass and growth of the adipose mass. On the part of the nervous system, we are bothered with mood swings, weakening of concentration and reluctance to take up physical activity. A chronic deficiency of the growth hormone may also lead to lower density of bones and lower circulatory system efficiency. Considering the specific composition and way of the somatotropin biosynthesis in the organism, there are two main methods that allow increasing its intensity in a healthy and safe manner. First of them consists in providing special precursors – amino acids that initiates production of the growth hormone and are built into its polypeptide chain. Another one consists in increasing of duration and frequency of the deep sleep stage during organism regeneration at night. When these two conditions are met at the same time we may be sure that the process of the somatotropin production in our pituitary gland proceeds undisturbed and with maximum intensity.
An excellent way may be supplementation n with high-quality, comprehensive prepara-tions which will not only allow us to improve e sleep quality, facilitate regeneration, but willl also increase the amount of this hormone,, which is the most important one as regardss the sports advances.
NOx Growth Stimulator
The complex of top-quality key growth hormone precursors, which stimulates its production and also limits metabolic deactivation. The strongest and most active forms of L-Arginine and L-Ornithine give strong anabolic impulse, maximising muscle growth and regeneration.
Night proGH Formula
Matrix of top-quality amino acids, which support the night somatotropin secretion. Active formula complemented with ingredients making it easier to fall asleep, as deep and uninterrupted sleep is the main condition of uninterrupted secretion of the growth hormone.
Change of the Growth Hormone concentration during sleep 120 GH TURBO
100 Growth hormone level
GH TURBO is an innovative preparation, containing natural bioactive ingredients, which in entirely healthy manner intensify the production of the endogenous growth hormone. Regardless of the sports discipline you practise, GH TURBO will help you to achieve success!
80 60 40 PLACEBO
20 0 0
1 2 3 4 Deep sleep stage - GH TURBO
5
[h] 6 7 8 deep sleep stage - PLACEBO
GH TURBO is a scientifically developed combination of the most effective components stimulating secretion of the growth hormone:
STRENGTH GH TURBO
Effects of GH TURBO preparation application
PLACEBO M ASS GH TURBO PLACEBO FAT GH TURBO PLACEBO REGENERATION RATE GH TURBO PLACEBO
GH TURBO enhances production and increases secretion of the somatotropin, which leads to direct improvement in main effort parameters. Regular supplementation leads to the increase in muscle strength and mass, reduction of hypodermic fat and facilitates the regeneration after hard training.
01/2012
75