Vitamin-shop magazine UK nr 01_2015 uk

UK/NR 01/2015

THEO

my competition experience !

CREATINE, BCAA, GLUTAMINE old dogs learn new tricks!

KEEP THE BALANCE train without mistakes!

PUMPING polyphenols

10 USEFUL RECIPES protein shakes

BEST GYMS recommended by Vitamin-shop

Theo M y competition experience.

It was a great learning experience competing in different bodybuilding weight classes in 2013 (junior & intermediate). It enabled me to improve as an athlete and pro­ vided the emphasis to come back better in 2014. Which is exactly what I did, I convincingly won the MuscleTalk Championship in Bedfordshire and became a light heavyweight champion at 89kilos, which guaranteed qualifica­ tion in the British Championships 4 months later.

In physique and athletic competitions, it is vitally important as an athlete, to improve year on year to stay competitive and to avoid being left behind. I made fast improvements to my phy­ sique and I’m going to show you how I did it.

The first change I made in the off season was to employ com­ mon sense instead of going with what everybody else does.

I utilised this approach both in the off season and during the competition season. That means eating and training to my body type. As a carbohydrate sensitive indivi­ dual, eating the right amount of carbohydrates was key to avoid a glycogen spill over and excessive fat gain. So I decided to use the carbohydrate cycling protocol.

what is Carb Cycling?

Carbohydrate cycling is a low or zero carb diet with short periods of high carb consumption to help give your body the benefits of both ex­ tremes without suffering from the side effects that accompany them.

It is important to have your high carb days on your most challenging workout days (my most challenging workout day is leg day) and your low carb days on rest days or light workout days.

Protein and fats are important too, when cy­ cling carbohydrates. With protein being the building blocks of muscle, it will be the base macro nutrient of this diet and many other di­ ets, fats on the other hand will have to be ma­ nipulated just like carbohydrates which means eating low amounts of fats on a high carb day and high amounts fats on a low carb day.

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compound exercises

When I started bodybuilding at age 18, I used basic compound exercises to pack on over 16 pounds of muscle in just over 6 months. Deadlifts, bench presses, bent over rows, squats, shoulder presses and so on. These exercises are great for increasing strength, metabolic rate and muscle bulk.

They are also great for increased testoste­ rone and growth hormone production, both needed for greater muscle growth and fat loss. Using compound exercises, I improved my favourite muscle groups and made them even stronger.

These muscle groups are back and shoul­ ders. Here are my go to exercises for an impressive back and shoulders and how I execute them.

Back - (RepsXsets)

back to basics supplementation

As a personal trainer, one of the most fre­ quently asked questions I get are regarding supplements and what’s best for specific fitness goals.

I’ve been using supplements including whey protein, branched chain amino acids, cre­ atine, pre workouts and many more for over 6 years. The Vitamin Shop based in Houn­ slow has always been like a candy shop for me. Supplements are important but even more important are supplements that your work! When you’re in a competitive setting or have a deadline like actors and models, you have to make intelligent choices about what supplements to use and how to make them work for you.

I employed a very basic supplementa­ tion protocol for my pre and competition season training. Here’s my stack and how I planned to utilise them.

Pull ups

15x3

Lat pull down

20x3

Standing pull over

15x3

Deadlifts

15x3

WHEY PROTEIN ISOLATE pre Workout added to the last meal of the day

Dumbbell shoulder presses

15x3

CREATINE MONOHYDRATE (CREA PURE) first thing in the morning post workout

Rope frontal raises

15x3

Shrugs

20x3

Shoulders - (RepsXsets)

It’s important to maintain time under ten­ sion during these exercises to maximise muscle fibre activation, failing to do so would simply mean a reduced muscle building effect.

stats name Theo Ojideh age 25 Years Old class Mr Under 90 kg off season weight 110 kg

competition weight 89 kg

contests

Kent Classics 2013 1st Place British Championships 2013 DNP 1st Place MuscleTalk Championships 2014 British Championships 2014 DNP

gyms

The Gym Group Hounslow Fit Tech Gym Isleworth

HERE’S HOW I PLANNED MY WEEKLY CARB CYCLING FOR MY PRE CONTEST DIET

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

You can also have your whey protein as a post workout shake and the BCAAs as a pre workout, but it all depends on what works for you.

It’s important to understand that sup­ plements won’t work unless you do, basic compound lifts alongside iso­ lation movements with great form.

Together, these will vastly improve your muscle building and fat burn­ ing capabilities, while resting and eating enough of the right kinds of foods will wonders, look at your sup­ plements as the final puzzle to the jigsaw.

moving Forward

It’s been another successful year with lots of lessons learnt. Following on, from my experience at the British Championships this season, my focus will now shift to winning. I’ve decided to take some time off to rest and acquire the necessary tools to achieve my new

100 g

carbs

50 g carbs 0 g carbs 50 g carbs 0 g carbs 100 g carbs plus cheat meal

HERE’S A TYPICAL HIGH CARB DAY FOR ME:

MEAL ONE

250 g Steak 30g cashew nuts

MEAL TWO

250 g turkey/chicken breast 100 g oats 20 g cashew nuts

MEAL THREE

250 g turkey/chicken breast veg 30 g cashew nuts

MEAL FOUR

200 g Salmon steak 100 g oats

MEAL FIVE

200 g Salmon steak veg

MEAL SIX

40 g Whey protein isolate 1 tea spoon peanut butter

BRANCHED CHAIN AMINO ACIDS (BCAAS) post workout MULTI VITAMINS AND MINERALS first thing in the morning

0 g carbs

An example of a typical zero carb day: MEAL ONE

250 g beef steak 30 g cashew nuts Veg

MEAL TWO/ THREE

250 g chicken breast 45 g cashew nuts veg

MEAL FOUR/ FIVE

200 g Salmon steak 1/4 avocado Asparagus

MEAL SIX

40 g Whey protein isolate 1/4 avocado

goal. It feels good to be a 2 time champion and I look forward to winning many more.

For more information or questions on the topics I’ve discussed, Personal Training, contact me on the email address below or visit my website. spartanathletic-pt@hotmail.co.uk Theo Kosy O spartan_athletic spartanathletic.co.uk

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5

POLYPHENOLS

pumping 6

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Although every day I pay attention to whether my athlete’s diet contains the most possible ingredients of animal origin, which are characterized by the highest bioavailability, we cannot forget about the power of plants. Many compounds with beneficial effects are not produced in an animal’s body. But relax – no worries – we obtain them from plant products instead. And of course, due to their high bioavailability we can assimilate them whole. However, the question is whether the amount we can add to our daily food is effective for us.

There is currently a lot of talk about the impact of natural antioxidants and nutraceuticals, in terms of an athlete’s diet. In this article we want to highlight the role of polyphenols.

It’s a very rich group, much appreciated for its extremely high antioxidant potential. But is that all that a hard-working athlete can squeeze out of it? No! In light of the latest research, ViNitrox – a patented polyphenol extract, from apples and grapes – can do much more then reduce the negative impact of free radicals on the body. This component can not only increase the efficiency of muscle pump, but also lower blood pressure, delay fatigue and reduce inflammation caused by training.

F

or intensively training athletes, a vegan diet would not be a good idea. But we can’t forget the fact that many substances contained only in plants contribute to normal cell growth, protect against cancer and tone up the heart and nervous system. Active ingredients accumulated in plants include folic acid and antioxidant-type vitamins, such as vitamins A, E and C. Polyphenols form the largest group of antioxidants. These are very promising compounds, valued not only for their powerful antioxidant properties. This very large group includes derivatives of dihydroxybenzoic acid and dihydroxycynnamic acid, flavonoid derivatives as well as flavones and isoflavones, stilbene derivatives, catechins, coumarins, anthocyanins, lignans, lignins and many, many others. Polyphenols are extremely popular in the plant world. Not surprisingly, because this compounds group is so huge and we can find them virtually anywhere.

They can be found in fruit, vegetables, beverages of vegetable origin, as well as spices and plant medicines. Rich sources of polyphenols include chokeberry, cherries, blackcurrants, apples, citrus fruits, black berries, grapes and kiwi fruit. Among the vegetables, the highest concentrations can be found in lettuce, cabbage, onions, spinach, broccoli, peppers and garlic. Grain seeds, nuts and legumes are also rich in polyphenols, as are beverages such as green tea, red wine, coffee and cocoa.

Polyphenols primarily have an antioxidant effect, and also interrupt the chain reaction formation of free radicals. Furthermore, they prevent the formation of reactive oxygen forms by inhibiting the enzymes that gene­ rate them. The antioxidant effect involves removing (wiping) hyperactive oxygen that has already been produced. They owe these properties to their very specific chemical structure – an active ring structure, to which oxygen and hydrogen (a hydroxyl group) are attached. The impact of clouds of electrons in the benzene ring on the oxygen atom makes it an easy hydrogen ‘donor’ and, consequently, a strong antioxidant. Free oxygen radicals are at the root of many lifestyle problems, including cardiovascular diseases, chronic inflammatory diseases and even cancer.

The body’s natural defence mechanisms that are designed to neutralize these metabolic by-products, simply fail in the face of cons­ tant attack. There are many scientific studies confirming the efficacy of plant polyphenols in the prevention of major diseases, for example, atherosclerosis or hypertension.

The beneficial effects of these plant antioxi-

dants on the cardiovascular system and the functioning of blood vessels results from their angiotensive (an effect on the extension of the blood vessels’ lumen and pressure decrease) and antiplatelet properties (redu­cing the formation of atherosclerotic plaque on the blood vessels’ walls). Therefore, providing the body with polyphenols in a daily diet can indirectly prevent the consequences of atherosclerosis, such as myocardial infarction, stroke, coronary heart disease, age-related macular degeneration of the eye, cataracts, Alzheimer’s disease and even the aging processes in general. Because of their strong anti-free radicals effect, polyphenols have also become an extremely interesting research subject in cancer prevention. Nowadays, hyperactive oxygen species are considered to be one of the main initiators of the neoplastic process. Neutra­ lized free radicals cause numerous damage to the DNA that is present in the nucleus of each cell. The genetic information stored there cannot then be decoded correctly.

DNA mutations lead to disturbances in the functioning of cells, production of abnormal protein structures and uncontrolled cell division. Also, the balance between the number of dying and created cells is disrupted, which leads to tissue hypertrophy.

Anti-inflammatory action is complex and is associated with the inhibition of prostaglandin biosynthesis. In this process removal of reactive oxygen species also plays a role, since free radicals have pro-inflammatory effects. Polyphenols also have an antihistamine effect, reduce allergic reactions, inhibit the reproduction of viruses, protect the cardiovascular system and prevent the diseases of old age.

As can be seen, the multiple effects of polyphenols are based mainly on their antioxidant properties, which themselves have a mul­tifaceted effect on the human body – from improving moods, inhibiting DNA damage, reducing inflammation and improving eNOS (nitric oxide synthase) function. They also have an anti-sclerotic effect, lower blood pressure and cause muscle pump.

Polyphenols are making a good career for themselves, and not only in supplementation Resveratrol is a phenolic compound and is perhaps the one most often mentioned in the context of cardiovascular protection.

Its level in grapes is 50-400 μg/g of fresh

weight; in red wines produced from them, 0.92-1.37 mg/ml; in white wines 0.04 mg/ml, and in grape juice 0.05 mg/ml.

Resveratrol has a positive impact, prima­ rily on the cardiovascular system. It inhibits platelet aggregation, thus preventing the formation of dangerous blood clots, and reduces the absorption of ‘bad cholesterol’ LDL in blood vessel walls. This reduces the risk of atherosclerosis and other diseases of the cardiovascular system, including myocardial infarction and coronary heart disease. It has been shown that it protects the cardiovascular system mainly through the inhibition of lipid oxidation and their accumulation in the cells of the arterial walls. It then limits the release of VLDL from the liver, thereby reducing the number of LDL fractions in the plasma. In addition, in a study conducted on 30 people with coronary heart disease, it was demonstrated that resveratrol lowers blood pressure. One 600 mg dose of red grape extract containing 0.9 mg of trans-resveratrol caused an increase in blood flow through the blood vessels as soon as 60 minutes after consumption, which again shows the excellent properties of pumping polyphenols.

According to the researchers, resveratrol affects the regulation of the energy balance, which can prevent diet-dependent diseases such as obesity (this agent stimulates the breakdown of fat cells through activation of adiponectin) and related metabolic disorders, such as insulin resistance and diabetes.

In the case of existing tumours, it can even inhibit their expansion and metastasis. The researchers also argue that this antioxidant reduces the risk of neurodegenerative dise­ ases, including Alzheimer’s disease, and also prevents osteoporosis.

Another study on resveratrol has shown that it can activate the SIRT1 gene, which is also stimulated through a low-calorie diet.

Recent reports show that a combination of two synergistic sirtuin activators in the form of leucine and HMB or alpha-ketoisocaproic acid with resveratrol (both polyphenol and amino acids are SIRT1 gene activators) significantly affects the process of increasing efficiency and fat burning, giving + 118% oxidation of fatty acids, 60% better muscle glucose uptake and a 30% decrease in visceral adipose tissue (due to activation of adiponectin).

A review of currently available scientific data indicates the potential effect of Resveratrol on blood sugar levels, and also suggests that is not only especially effective in people with impaired tolerance (insulin resistance or dia-

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22% of the total amount of consumed polyphenols

150–250 mg polyphenols/200 ml

the level of resveratrol – 50–400 μg/g of fresh weight

200–500 mg/200 ml of polyphenols

approx. 22% of the total amount of consumed polyphenols approx. 300 mg of polyphenols

Strength power, and endurance Express energizing action Effective stimulation and tiredness reduction

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betes), but also in physically active people.

A meta-analysis included 11 randomized studies, the results of which showed that the drug significantly lowered blood glucose and fasting insulin in diabetics. They also demonstrated that Resveratrol can lower glycated haemoglobin levels – A1c (HbA1c), which is an excess glucose marker in the blood – and insulin resistance in diabetics. No significant effect of the agent was observed in people who are physically inactive and not suffering from diabetes. Researchers found, however, that this polyphenol increases the expression of the glucose insulin-dependent transporter GLUT4, which improves the uptake of glucose by muscle tissue in the anabolic window. In conclusion, the intake of Resveratrol significantly improves glucose and insulin sensitivity in patients with type 2 diabetes, but not in those with normal blood sugar levels.

The beneficial effect was also observed in physically active

people without health problems, with normal glucose tolerance.

The power of apples and grapes – say hello to ViNitrox

In addition to grapes and wine, apples are also a rich source of polyphenol compounds, providing approx. 22% of the total amount of consumed polyphenols. One serving of pears or grapes contains approx. 300 mg of polyphenols in general, and the average serving of berries and dark coloured stone fruit, approx. 200-400 mg.

Also vegetables (mainly onions, broccoli and spinach) are a reservoir of natural antioxidants. Black and green tea provides approx. 150-250 mg of polyphenols/200 ml, and coffee approx. 150-180 mg/200 ml. Other sources include red wine (200-500 mg/200 ml), white wine (40-60 mg/200 ml), chocolate (340 mg/40 g) and beer (50-100 mg/200 ml).

It seems from the above that the greatest amount of polyphenols are contained in several forms in grapes and apples. For

this reason, you should be interested in a product called ViNitrox. Tests on multiple groups of athletes age 20-25 show its significant efficacy in doses of up to 250-500 mg per day. This is due to the unique combination of polyphenols contained in grapes (catechins, anthocyanins, gallic acid) with those contained in apples (chlorogenic acid, quercetin, gallic acid).

Together, this makes 500 mg of this product more advantageous than kilograms of fresh fruit. This information might be of interest to anyone who cares about a low percentage of body fat and not taking in a huge amount of glucose and fructose.

Furthermore, the use of ViNitrox improves activation of nitric oxide synthase (eNOS) by 43%, as demonstrated in a study conducted at the National Institute of Health and Medical Research in France. During the same study, a 24% improvement in the production of nitric oxide by the endothelium was found, which was observed to be greatly increased with co-administration of L-arginine. In the NIHMR study, conducted in Bordeaux, an improvement of up to 50% in the widening of the blood vessels’ lumen was found in doses ranging from 5 to 30 mg ViNitrox per litre of blood. In practice, this means that a single dose of 30-180 mg already gives a strong physiological and prophylactic effect. Until now, a similar effect on nitric oxide synthase has been observed only when using Sildenafil (Viagra) or Tadalafil (Cialis), in doses of 50-100 mg and 20 mg respectively. This comparison shows how effective ViNitrox can be.

This agent also has another unique advantage that is hard to find among other nitric oxide boosters. Under normal circumstances, the release of nitric oxide causes the appearance of considerable oxidative stress (from the presence of ONOO- radicals). The huge power of polyphenols can be observed with ViNitrox’s inhibition of reactive oxygen species, reducing their activity by 74%.

As part of a double-blind study conducted in Amsterdam, a satisfactory decrease of body inflammation was found. The study involved 34 people (21 men, 13 women) with changing metabolic syndrome. Their average age was 58 (± 8 years), BMI at ± 5 (which according to the investigators was an increase in the incidence risk of cardiovascular disease disorders). During the 28 days of observation using a daily dose

of 500 mg ViNitrox, inflammatory agents in the form of chemokines (MCP-1 and MIF) showed a decrease ranging from 10% to 50%. This is great news for people with auto-aggressive diseases, such as Hashimoto’s or insulin resistance. It’s also great news for those who are interested in healthier workouts, more effective regeneration and improved endothelial response from muscle pump activators, resulting in greater satisfaction from exercise.

In a study on the efficiency increase and reduction in pain, 50 men aged 25-45 with a BMI less than 27 and practising aerobic activity of 2-6 hours a week were looked at. With a pre-workout dose of ViNitrox of 500 mg per day an increase of 10% efficiency was noted, as well as improved fatigue delay of 13% compared to placebo.

Summary

In light of the latest studies, ViNitrox (a pa­ tented grape and apple extract) can be seen to have the following effect: + 10% increase in capacity + 13% fatigue delay + 35% increase in the activity of nitric oxide synthase (eNOS) + 24% increase in the production of NO + 50% extension of the aortic lumen (increased blood flow) – 74% reduction in the free radicals level (ONOO-) – 10-50% reduction in inflammation markers (MCP-1 and MFI chemokines)

TREC supplements formulas also contain this unique patented ingredient. Take a moment to study the composition of S.A.W or VITARGO ACTIVE FIRE and you will find ViNitrox in them. Now you know why the recipes of these products are so effective.

Soon, you will also get to know new formulas with ViNitrox. It works perfectly in carbohydrate concentrates, increasing the assimilation rate, particularly in post-training when combined with L-arginine and its compounds (arginine hydrochloride, A-AKG). It is also obvious that ViNitrox’s strength, when combined with nitric oxide boosters, gives excellent synergy results and ensures the feeling of bursting pumps that is so desired by strength and sculpting athletes. Fat reducers can also make use of ViNitrox’s strength, particularly in combination with BCAA to create the aforementioned dual sirtuin activator, which leads to faster fat burning. And people with impaired sugar tolerance and those suffering from high blood pressure may also be interested in ViNitrox. Overall, in my opinion, ViNitrox should be a standard supplement, next to the probiotics available in every athlete’s and physically inactive person’s cabinet.

Pre-workout formula for professional athletes Power, focus and increase of endurance Only the most powerful ingredients and effective doses

Use of ViNitrox

ViNitrox is a completely natural product and highly soluble in water, which makes it versatile and easy to use. It is suitable for both strength athletes who want to pump muscle and improve glucose absorption after training, as well as endurance athletes who are interested in an increase in capacity, muscle oxygenation and reducing inflammation and delayed onset muscle soreness (DOMS). Due to ViNitrox’s effects its uses are widespread and as an additional component of the products in tablets, capsules or energy drinks, it accelerates the absorption of supplements and enhances their effects. Therefore,

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9

KEEP

THE BALANCE! train without mistakes!

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plan

your

success!

All around the world, new adepts of the bodybuilding arts in gyms everywhere strive to improve their fitness, strength and physique. However, it should be noted that a poorly-formulated training plan can lead to discouragement, and even serious injuries. But every day, people keep making the same mistakes.

So how can we avoid them?

I

can remember my own injuries back when I began my adventures in strength training. What’s interesting is that they were the same mistakes I constantly observe today, among new gym attendees. They can be summed up very simply: „exaggeration” and „not enough training”. Based on my observations, these two problems tend to characterise extremes. And they’re unnecessary! Okay, so now we know where the traps lie, what can we do about them? The answer is very simple.

Plan

your success!

More doesn’t always means better. One of the most common mistakes in thinking about strength training is associating it with powerful muscles and the almost heroic effort that achieving the right appearance takes. But let’s not get carried away by the magic of Hollywood’s own weird vision. Yes, building a perfect figure requires dedication, but it happens over time! You can’t have everything immediately, either in life or in the gym. Thus, the key idea here is planning. What kind of plan?

Can you even plan this? Of course! Don’t worry, I’ll explain later in the article.

For now, the second idea here is balance, because toointensive training all year long can be the same mistake as excessively in-

dulging yourself at a gym. In the first case, we can over-train our bodies, while in the second the stimuli will be too weak. In both cases, however this will lead to a lack of satisfactory results and our dreams of super-developed muscles and increased attractiveness will drizzle away like this year’s snow. That’s not what we want, right?

Now, get ready to hear the gold-standard advice that has already been repeated a million times: Whatever you do – think! And not just about what you’re doing, but also why you’re doing it! If you don’t know, ask an instructor or a trainer, read an article, look for information on the Internet – whatever you do, plan it out. Don’t rush ahead thoughtlessly, because developing muscles is not like juggling scrap metal in order to impress an attractive neighbour. It’s a deliberate action, the application of scientific principles in order to visibly improve your quality of life. In short, if you want to be successful, plan your actions. Only real professionals can go into a gym and train by instinct alone, because they already know very well all the rules of proper exercise, diet, supplementation, and the limits of their own bodies. It’s easy to blame genes, a lack of predisposition to exercise or a lack of money for supplements etc. This is all, of course, also im-

remember to refuel!

portant, but only if you’re interested in training at a professional level. Otherwise, anyone can train and enjoy it and obtain good results, if they’re aware of what they’re doing.

Remember that all the bodybuilding icons we know and admire have made mistakes.

We all make them in the beginning, so just remember that and don’t be discouraged.

Mistakes are an essential part of the learning process!

Scheduling

success Periodization

A year-round training plan is a kind of circle.

Moving around its circumference, it can be divided into stages (mesocycles), which is how the professional athletes do it. We can learn from the more experienced. For example: Suppose our goal is to increase muscle mass. If we use the same exercise plan for the whole year, our body will get used to the stimuli and quickly stop reacting to them. To prevent this from happening, the answer is to keep surprising it.

To stimulate the body to develop, in addition to a balanced diet and supplementation, use a varied workout. The easiest way is by dividing your annual schedule of exercises into basic phases, such as: mass-building increasing strength regular training (rest) reduction mass-building

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You can also introduce a verification step to each phase, by changing the configuration of the exercises involved, using a variety of training methods or changing the number and intensity of aerobic sets.

The above schedule may seem a bit strange for mass building, as it includes a reduction phase. So why reduce weight, if we want to build? The answer is very simple – because we don’t only care about the quantity, but

train and rest! also the quality of our muscles. Or at least, we should care.

In conclusion, the interweaving of phases and their differentiation will result in better muscle stimulation. This constantly bombards the body with new stimuli, giving your silhouette not only weight, but also elegant lines and proportions, which are often more eye-catching than just a large amount of improperly distributed muscle mass.

Be

be

strong!

strong!

Although increasing muscle strength by bodybuilding is not a goal in itself, it is still an indirect ways of achieving the desired result.

Tests have confirmed the truth that it isn’t the load we train with that is essential, but the volume of the training. But we must remember that by even slightly increasing our own strength, we are also influencing the effectiveness of our training on our mass.

Mass is the sum of many small elements, and

each one has an impact on the final result, irrespective of your goals. Thus, you should also make use of your increasing force to further stimulate muscle growth.

Train

and rest!

Another key aspect here is stagnation, which prevents any further progress. As I mentioned earlier, we can find ourselves in a deadlock both by exaggerating our training, as well as by ignoring it. But you can also halt progress in the development of your muscles by wor­ king out in an absolutely correct way, but still forgetting to balance effort and rest. Both of these are extremely important. Both the universe and our bodies are governed by a subtle balance. If we disturb it, we will stop evolving.

Now it’s a time for a little explanation of what exactly training and rest means for our muscles. The former can be likened to a kind of pathological condition, because by exerci­ sing we cause countless microdamage to our body. This condition causes our body to enter a catabolic state, which means higher secretion of cortisol, the adrenal cortical hormone.

To put it simply, this is the stress hormone that stimulates our bodies to grow after loss. But the body only releases anabolic hormones after we work out, when we’re resting. That’s the time when the muscle growth actually takes place! In the end, you need to be a good manager for your body (don’t be greedy like skinny rats on Wall Street) and give yourself the time to build your muscles! Ultimately, it is all worth it.

Remember

to refuel!

Another extremely important element, right up there with exercise and rest, is a proper diet, of course. Even the best car will fail you, if you put any old rubbish in its fuel tank. So, even the best training methods won’t work, if you don’t provide your body properly balanced meals with the right amount of energy, protein and components to regulate its proper fun­c­ tio­ning. Don’t count on the advice of Indian yogis either, sustaining themselves on cosmic energy. Anyway, even if that was enough, just look at them: their health models are not the same as ours. Our goal is to build an imposing figure and this requires more mundane methods and the playing of chef and scientist at the same time. Speaking of which, even though nobody expects you to cook like a celebrity chef (who, just between us, can’t always cook that well anyway), you

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still need to pay close attention to what, when and how much you eat.

We’re not only talking about shortages of nu­tritional components, of course, but also about their excess. It is just as easy to deprive your body of valuable nutritional elements as it is to give it too many, at the expense of other, equally necessary things. Remember that building and shaping your silhouette is to strive for a certain ideal, working on which requires constant attention. Learn to listen to your body – it will tell you what you require at any given moment. Try to anticipate its needs, too. The aim is to ensure that your daily calorific intake is always in the positive, but only as far as necessary, because mass-building is not about gaining fat. A streamlined sumo shape is definitely not our model figure, right?

And just like your diet, your supplementation should also be well adapted to the changing characteristics of your training throughout the year. It is known that the most strenuous activities should be undertaken during periods of extreme muscle growth, with the help of a good muscle gainer (like MAGNUM 8000), or a specific pre-workout supplement (like NITROBOLON II), which will allow you to gain a few extra kilos. During a massbuilding phase, use an energizing creatine (CREA9 XTREME or CM3), and during a reduction phase, a burner such as CLENBUREXIN is good. Diversity in choosing your products is the key to success with supplementation.

What

do we need to remember?

The fundamental principles of effective trai­ ning include more than just gym visits. We must take a comprehensive approach to the whole activity, and this includes proper planning of exercise schedules, good rest and a proper diet. Let’s briefly and clearly summarise the elements that should be taken into account for effective body shaping:

Year-round workout plan Balanced workout intensity Diversity of techniques Necessary regeneration time Balanced diet (including supplements)

Approaching your training with appropriate knowledge and a solid plan will allow you to enjoy both the physical activity and its results, which will subsequently be better and more quickly noticeable. So, indirectly, a good plan is also good motivation for further training.

Keep on exercising, not just with your musc­ les, but also your head!

EXAMPLES

of training techniques Knowledge is power. With the appropriate knowledge we can make conscious choices that help us to achieve fantastic results, even if we don’t intend to take part in competitions. Here are some basic training techniques that should be taken into account when scheduling exercises.

the Bodybuilding METHOD The original name of this technique is the „bodybuilding system’” and is also known as the „body contouring system”. The bodybuilding method is the most important method in the development of muscle mass. It allows you to increase both muscle mass and strength, although this is not the priority here. The method consists of the following: 3-4 sets of 6-12 reps with a load of up to 80% MW (maximum weight). Breaks between sets should be about 90 seconds. In a reduction phase, the training weight is reduced to about 60% MW, with 4-6 sets of 12-20 reps and rest intervals of about 30-60 seconds. Of course, remember that during reduction the most important thing is having a negative balance in our diet. Additional exercise should be enhanced with training principles that increase volume and intensity. Here I mean combined sets, giant sets and so on.

the Eccentric METHOD Also known as the Resistance method in regression movement. It provides the greatest effectiveness in terms of strength development, which makes it very popular, especially as we often use it without being aware of its advantages. Basically, it consists of using 100-130% MW with the help of a partner, who helps us place the weights back on the stand, helping us return to the starting point. One very important note: don’t use this method in the initial training period because injuries are very likely here. This technique is best left for advanced, experienced weightlifters.

Heavy Lifting METHOD

This enigmatic term describes a method of progression also known as Max-OT (Maximum Overload Training), which was created primarily to develop muscle strength. With this method, the maximum tension of all muscles involved in the execution of an exercise is achieved. Weights in the range of 90-100% MW are used, and a typical workout consists of 3 preliminary sets followed by 2-3 proper sets of 1-3 reps. This is the best way to increase muscle strength. In bodybuilding, this method is used to add variety and counteract training stagnation.

TEXT Paweł Musiałowski REFERENCE Marek Kruszewski

„Metody treningu i podstawy żywienia w sportach siłowych”

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13

creatine

glutamine

caa

B

old dogs learn new tricks

C

urrently, a lot is being written about skilfully combining supplements (or ‘stacking’ them, as it’s also known), so I don’t think it’ll be a surprise to anyone if I say that the combination of creatine, BCAA and glutamine will provide much better results than using them separately.

This is all thanks to their synergy and simultaneous effect on multiple physiological processes. These three products are not only helpful before and after working out, they can also be used at different times of the day, and offer a multitude of benefits.

Jakub Mauricz mauricz.com

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IN THE ERA OF OPTIMIZED MULTICOMPONENT SUPPLEMENTS, BRISTLING WITH LOADS OF BIZARRE COMPOUNDS WITH LONG NAMES OF ESTERS AND FULL OF LATIN TERMS, NOT MANY REMEMBER THE WELL-TESTED AND HIGHLY EFFECTIVE „THREE MUSKETEERS” I MEAN OF COURSE CREATINE, BCAA AND GLUTAMINE. THESE SUPPLEMENTS ARE SO WIDELY USED THAT I’VE DECIDED TO TALK ABOUT ALL OF THEM, AND TRY COMBINING THEM IN DIFFERENT, APPROPRIATE COMBINATIONS. YOU’D BE SURPRISED HOW MANY NEW TRICKS THESE OLD DOGS CAN STILL TEACH US.

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17

creatine

anti-aging effect

Whilst we’re on the subject of antioxidant effects, I would also like to mention some other relevant scientific data. Researchers from Italy have published reports on the mechanisms by which creatine increases muscle mass and accelerates cell regeneration, which is especially important in aging societies. It is already known that creatine improves muscle growth directly by increasing IGF-1 levels and stimulating the activity of satellite cells. We know for sure that, in turn, IGF-1 is a growth factor also stimulating the activity of satellite cells as effectively as protein synthesis or hypertrophy. In fact, it was demonstrated to be such a powerful stimulant, that its injection directly into skeletal muscles even increases muscle mass. This means that creatine enhances muscle growth even when athletes are not physically active, while exercise only intensifies these effects. Human studies have shown that creatine supplementation also increases the activity of IGF-1 mRNA. In a double blind trial, a biopsy was taken three times from the leg muscles of men performing resis­ tance training: at rest, 3 hrs later and 24 hrs after exercising. The men were also taking creatine or whey protein and carbohydrates drinks for 5 days. After ingesting the creatine, the expression of mRNA for IGF-1 increased in the resting muscle by 30%. The IGF-1 level rose by 24% over 3 hours and then again by about 29% within 24 hours after exercising. This means that this is an effective agent not only for bodybuilding adepts, but also for seniors, as it is able to prolong their periods of physical efficiency, thereby preventing sarcopenia (age-related muscle mass atrophy).

re-synthesis of energy The primary task of creatine (actually phosphocreatine) is to maintain an appropriate level of ATP (adenosine triphosphate) due to sudden rephosphorylation from ADP to ATP using the phosphocreatine. As a result, we not only feel less fatigue and are able to withstand higher volume or intensity exercise, but we also feel the progress of our performance faster after our workouts.

ATP is the main source of energy for working muscles in the adaptation of sprint myosin ATPase, which utilizes the system in physical activity lasting up to 10 seconds. For example, in bodybuil­ ding, sprinting, football or in the rapid exchange of maximum-strength blows in martial arts. When muscle cells are stimulated to contract, ATP disintegrates into ADP and releases energy. The next part of the process involves phosphocreatine, which allows reconstruction of the phosphate residue and restoration of the ATP molecule from ADP. This allows for its supplementation and continued energy production. During periods of intense exercise, the process of re-synthesising ATP is not particularly fast, and its level is decreased anyway. This condition causes muscle fatigue and reduces the muscles’ ability to contract strongly. But thanks to increased reserves of phosphocreatine, ATP is resynthesized faster, increasing muscle strength and endurance, and consequently providing faster adaptation to new training loads. In normal mineral metabolism, the transition of creatine into phosphocreatine reaches an equilibrium. Supplementation of creatine in speedstrength sports helps to tilt this balance in our favour, as a result of which our training progress becomes much faster.

anabolic and anti-catabolic effects Creatine is one of the few supplements in the world that has the natural ability to block myostatin activity. This protein plays the negative role of a muscle growth regulator within the organism, which means that it inhibits the growth of muscle mass. The strange thing is that myostatin is mainly secreted by the skeletal muscles, and by getting into the bloodstream it effects myocyte stem cells (precursor cells of skeletal muscles), inhibiting their differentiation into mature forms.

As a result, the development and regeneration of the muscle mass are very effectively decreased.

Therefore, any way in which we can block myostatin activity or lower its level in skeletal muscle cells is vital. Creatine seems to naturally promote the inhibitory effect of protein activity, which is also probably due to activation of IGF-1. Depending on the training microcycle – aimed at mass building or fat burning – we can use creatine to minimize muscle mass catabolism, or to promote weight gain.

muscle buffer support effect It’s worth taking a creatine supplement in conjunction with beta-alanine. The effect will be noticeable within the first 10 seconds of exercise based on myosin ATPase. However, creatine taken alone over 10-15 series will not be very effective and use of carnosine produced by an increased dosage of beta-alanine may support the muscles’ work during further repetitions based on the glycolytic system (glucose burning). But it turns out that by combining creatine and betaalanine, we are able to increase muscle strength, not only within the first few seconds, but for a suitable metabolic environment of even up to 90 seconds of intensive work.

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antioxidative effect Researchers have found that creatine has antioxidant effects at the cellular level.

They have also shown that it prevents oxi­dative stress in skeletal muscles (the destructive effects of free radicals), which leads to the mutation of cells, tissue disintegration and decreased immunity.

You can learn more about this pheno­ menon in an article on a study of the role of plant antioxidants, published in the ‘Journal of Molecular Nutrition and Food Research’ which shows that creatine protects muscle cells from oxidative stress.

This component supports the muscles under adverse conditions and prevents the destruction of mitochondria in cells.

Because of this and based on these studies, creatine could be considered a supplement inhibiting the aging process.

Scientists have high hopes for the use of this chemical in various people, even beyond those practicing bodybuilding.

muscle pump effect Creatine is also one of the few compounds containing guanidine in its mo­ lecule, which can be found, for example, in arginine. Therefore, some people using optimised creatine supplements notice the muscle pump effect, due to the high sensitivity of the endothelium. Conjugated forms of creatine, such as malate (e.g. CM3) and nitrate or hydrochloride from the CREA9 complex, are especially effective in this respect.

hydrating effect In martial arts, part of a combatant’s fight preparation in their weight category is the losing of 7-12 kilograms (note that part of the weight lost is water). In most cases, the interval time between verification of fighters is more than 24 hours.

This period can be used to one’s advantage, to hydrate and restore muscle energy substrates via a creatine loading phase combined with a high- carb diet and an adequate supply of electrolytes.

This approach would give a weight and energy advantage over an opponent, which is even more important.

glycogen saving effect BCAA can be a source of energy during workout, especially if they are long, intense sessions. During this kind of physical exercise the production of nitric oxide is increased, which BCAA transport from the muscle to the liver. There, alanine – amino acid – is created from its residue, which is converted into glucose in the process of gluconeogenesis. The resulting supply of energy is transported to the muscles.

As a result, the blood glucose level becomes sustainable and the athlete can exercise safely. This effect helps to save muscle glycogen and allows for sessions of higher intensity or volume.

caa

B

faster fat tissue burning

Italian researchers have shown that administration of BCAA on an empty stomach makes the body read the signal as ‘muscle loss’, prompting it to become defensive, rearranging then metabolism to burn fatty acids as a result of beta-oxidation. In practice, this means protection of muscle tissue and support for loss of excessive body fat. In addition, one of the three branched chain amino acids – L-leucine – has the ability to sensitize the muscle cells to insulin and so a serving of BCAA on an empty stomach will also allow for better use of carbs in the next meal for building muscle mass.

anti-catabolic effect L-glutamine is an amino acid involved in numerous transamination processes in our body. What does this actually mean?

It can be used indirectly as a backbone for the production of other amino acids. This is why it is often said that L-glutamine builds almost 40% of all muscle fibre. Additionally, it is a valuable source of organic nitrogen, and due to its structure it also has a buffering effect.

fatigue inhibitory effect One of the ways BCAA allows for more work during training is through reduction of the rate of muscle glycogen consumption.

BCAA supplementation suppresses the secretion of serotonin, which reduces the effect of mental fatigue during prolonged exercise. This is due to the competing effects of BCAA and tryptophan on the central nervous system. BCAA displaces tryptophan, which is a precursor of serotonin (a neurotransmitter making us sleepy and in excess depressive).

anabolic effect Of all the proteinogenic (protein) amino acids, leucine is the most important, because it controls the multiple ‘signals’ of the anabolic state.

One of these is an effect on mTOR and pAKT, the activation of which is the key process in starting the muscle mass building process. High L-leucine levels are considered by the nucleus of muscle cells as a ‘green light’ to initiate protein synthesis. Scientific research has demonstrated that providing additional amounts of this amino acid in a diet can increase the intensity of systemic proteins’ production, even by up to 70%.

anti-catabolic effect Ammonia is a by-product of amino acid decomposition. The higher the levels in the body, the greater the amount of protein is degraded in the muscles (negative nitrogen balance). BCAA supplementation reduces ammonia levels and thus limits the reduction of protein and prevents the reduction of muscle tissue. Therefore, those who regularly practice sports, should use BCAA supplementation.

antioxidative effect L-glutamine is also one of the main ingredients used in glutathione production. This is a dipeptide with strong antioxidant potential, making it a natural way for our body to fight free oxygen radicals. Its indirect antioxidant activity has been confirmed by numerous scientific studies.

L-glutamine strongly stimulates the immune system when it is admini­ stered to athletes who, during exercise, produce significantly more hyperactive oxygen due to intensive energy production. This means that if you want to protect yourself from overtraining and frequent infections, you should permanently switch on L-glutamine in your daily supplementation.

glutamine absorption improvement effect Glutamine is an amino acid necessary for the proper functio­ning of enterocytes – the cells of the small intestine – which are responsible for absorption of nutrients into the blood. There are reports that say glutamine supplementation may have a positive effect on people suffering from malabsorption caused by the atrophying (disappearance) of the intestinal villi.

glycaemic stabilizing effect Glutamine suppresses insulin when the blood sugar is low, thereby preventing it further decreasing. It also stimulates the release of glycogen (glycogenolysis), which contributes to the return of blood sugar levels to a normal glycaemic state. In addition, glutamine is a glycogenic amino acid, which means that in practice it can convert to sugars which ultimately results in fast generation of energy in the process of gluconeogenesis.

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19

How to combine them After reading the above, an experienced eye and an analytical mind will be able to easily invent a variety of methodological connections. You’ve probably noticed that I haven’t talked much about glutamine. This is due, for example, to the fact that a very large amount of this amino acid is absorbed by the intestinal cells, to improve the activity of the intestinal flora. This is one of glutamine’s effects,

and leads to increased body immunity as more than 80% of one’s immunity is stored in the intestines. Along with the stabilizing effect, glutamine can be introduced to almost any nutrition programme as a kind of booster for absorption of nutrients and reduction of working muscles fatigue. Remember that it is what we absorb, rather than what we eat, that is important. People affected by

Carbohydrate loading For each meal containing carbohydrates – regardless of whether it is liquid or solid – add:

10 g BCAA G-FORCE

4 capsules of CREATRIX 1350

celiac disease who suffer from intestinal villous atrophy are specially familiar with this.

By combining the ‘Three Musketeers’ in one supplementation cycle, you can count on measurable benefits in terms of better absorption of nutrients, increased energy resources and reduction of fatigue. See some of the examples of supplements based on selected products.

Fat tissue reduction Before training, take:

10 g BCAA HIGH SPEED

ACTION The synergy between BCAA and L-glutamine will ensure improved absorption and will stimulate the intestinal villi, while the leucine will increase insulin selectivity. Creatine and alpha-lipoic acid will improve the secretion of IGF-1 and the vitamin B1 will transport carbohydrates to the muscles even more effectively.

Weight rebuilding after dehydration 10 g GLUTAMINE HIGH SPEED

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3 capsules of CREAX9 XTRME

4 capsules of

CREATINE MICRONIZED 200 MESH + TAURINE

ACTION Glutamine will sensitize intestinal villi and facilitate water uptake by the muscles, while micronized creatine and taurine will support energy recovery and move serotonin from the brain to the time of full recovery.

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5 g L-GLUTAMINE POWDER

ACTION Glutamine with BCAA will provide a higher level of energy, prevent breakdown of muscle proteins and serotonin-induced fatigue and creatine complex, will provide better re-synthesis of ATP and prevent energy shortages caused by cutting calories.

active

life

I ALWAYS HAVE BEEN CONNECTED WITH ACTIVE LIFE. WHEN I WAS LIVING IN POLAND I PLAYED FOOTBALL FOR OVER 18 YEARS, BUT IT WASN’T THIS TYPE OF SPORT WHICH WAS GIVING ME SATISFACTION.

A

fter my relocation to UK in 2007 I said to myself cant live without sport. Then I’ve started going to the gym like everyone and after few years of doing this I realised diet and proper food is very impor­ tant. During my journey I’ve met lot of people who helped me and gave me lot of advices. I was checking eve­ rything on myself and finally I’ve found proper way how to do it. First diet, then supplements and proper training.

PIOTR RUPAREWICZ

Then, it was 2013, since that moment I’ve de­ cided to go this way and it’s been best deci­ sion. So far I always wanted to go on stage, but also wanted to share my experience and know­ ledge with others. Finally in 2014 I opened supple­ ment shop Vitamin-Shop in Aberdeen where I currently live. You are more then welcome to come to my shop get advice and best supplements.

MY USUAL

WORKOUT

MONDAY Legs + 20 – 40 min min cardio (if I feel that my metabolism slows down I do 40 min cardio)

TUESDAY Arms, Abs + 20 – 40 min cardio

WEDNESDAY Cardio on empty stomach 60 min

THURSDAY Back + 20 – 40 min cardio

FRIDAY Shoulders, Abs + 20 – 40 min cardio

SATURDAY Cardio on empty stomach 60 min

SUNDAY Day off

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MY USUAL 1ST MEAL OMELETTE 250 gr of eggs whites 15 gr of ISOLATE 100 75 gr of instant oats 3/5 sweeteners

DIET Everything blended and done on 10 gr of coconut oil or 10 gr of virgin olive oil.

2ND MEAL(POST-WORKOUT) 250 gr of eggs whites 50 gr of rice 150 gr of veg 10 gr of coconut oil/10 gr of virgin olive oil

3-5 MEALS 175 gr of chicken breast 50 gr of rice 200 gr of veg 10 gr of coconut oil/10 gr of virgin olive oil

6TH MEAL 200 gr of beef 10 gr of coconut oil/10 gr of virgin olive oil 200 gr of veg

I do eat only carbs for last meal.

If I do legs session next day, then I add 50 – 80 gr of rice.

I do workout like everybody, nothing unu­ sual, don’t lift 200 kg to avoid injuries. You don’t have to lift heavy weights to look good and build your muscles. Just use proper technique instead of putting more and more. It doesn’t work like that.

Everything had happen so fast in one time.

In 2015, after very busy period and 2 years of preparation and hard training, I’ve de­ cided to compete in NABBA UK Federation.

18th of April in Scotland I was 5th from 10th.

I wasn’t satisfied and start working harder, much harder then before. After two days I found out about next oncoming competi­ tion. Well why not I said, but only problem was that I would need to be 82 kg to com­ pete in proper category, when on that time I was already 96 kg (91 kg on stage). It was big opportunity for me, so I said there is nothing impossible. I had only 3 weeks to do it – more work and few changes in diet and I started my preparations. I did it ;).

I do usually 4-5 exercises, 4-5 sets where the last set is a drop-set.

Always next day I can feel my muscles “won­ derful pain” that means workout been done properly.

Before the contest I always cut my carbs down and in last few days I don’t eat them at all. It works perfectly with me, just increase fat a little bit and I do keep my protein between 1,8-2,5gr and I do check my body everyday to not to make a mistake in this way. I can always change everything before it would be to late.

I was on „keto” diet, very low carb diet with more fat, and also 2x harder workouts on that time. I knew it what I had to change, on what parts of my body have to focus more and make them better then last time. So, from 96 kg I went down to 80,5 kg (on stage) and I was my best shape so far. Because of experience and knowledge of my body I did it and I won these competitions (NAC on 10th of May 2015 in Manchester) and I’ve qualified to World Championships in War­ saw in Poland on 30th of May 2015. I was so happy, didn’t expect that at all, but now I have to work much harder then before. It’s also very exhausted for body that’s why I use only Trec Nutrition supplements. That`s only one which I can trust. They really works. So I’ve got left 2 weeks to be ready for it and it’s my biggest success and achievement in bodybuilding so far. Fingers crossed and wish me good luck.

My plans for a future

After World Championships I’m going to rest and recover my body.

Want to take care of my family, but will be always available for you in my shop. Also would like to prepare myself for competition in 2016 in little bit heavier category, so will be time for new diet and if you would like to see what’s going on you can always follow me on FB fun page (Piotr Ruparewicz). There I will be putting posts from my preparations and will give you few food recipes and also you would be able to find there my photos and videos from my workouts.

HOW ABOUT MY

SUPPLEMENTATION? BEFORE WORKOUT

BEFORE SLEEP

I would say my body reacts much better and recovers much faster then before. I see only positive changes and I’m very happy because of that.

10 gr of CM3 POWDER 10 gr of BCAA HIGH SPEED 10 gr of GLUTAMINE HIGH SPEED 25 ml of AAKG MEGA HARDCORE 10 gr of S.A.W.

FIRST THING IN THE MORNING

BEFORE CARDIO

1 cap of MEGA MINERAL PACK 1 sachet of 1 sachet of VITAL(X)PACK (or 1 cap. MULTIPACK SPORT NIGHT FORMULA) 2 caps of ZMA 1 cap of VITAMIN B COMPLEX 3 caps of GH TURBO 3 caps of DAA ULTRA

10 gr of BCAA HIGHSPEED 10 gr of GLUTAMINE HIGH SPEED 25 ml of L-CARNITINE 3000

10 gr of CM3 POWDER 10 gr of BCAA HIGH SPEED 10 gr of GLUTAMINE HIGH SPEED 40 gr of ISOLATE 100

Let say since I’ve started using Trec Nutrition supple­ ments I’ve noticed big difference.

(ON EMPTY STOMACH)

AFTER STRENGTH WORKOUT

DURING BREAKFAST

AFTER CARDIO WORKOUT

10 gr of DIETARY FIBRE 1 cap. of MAGNE 100 SPORT 1 cap. of VITAMIN B COMPLEX 1 tab. of STRONG-C 1000 1 sachet of VITAL(X)PACK (or 1 cap. MULTIPACK SPORT DAY FORMULA) 1 sachet of JOINT THERAPY PLUS

50 gr of VITARGO ELECTRO-ENERGY 20 gr of COLLAGEN RENOVER

I look forward to see you in my shop: Vitamin-Shop Aberdeen 12 King Street AB24 5AX ABERDEEN

NON-WORKOUT DAYS 10 gr BCAA HIGH SPEED and GLUTAMINE HIGH SPEED on empty stomach 10 gr BCAA HIGH SPEED and GLUTAMINE HIGH SPEED before sleep You can say it’s a lot, but everything depends on your body. This supplementation helps me to recover in full and be prepare for a next day and I always do my workout on 110%. That’s why diet and supplements are very important in my lifestyle.

I’m hopping it will help you with your choices about supplements and I do believe you will see difference after using Trec Nutrition supplements.

fun page Vitamin-Shop Aberdeen

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23

BEST GYMS

recommended by

VITAMIN-SHOP CONSETT

VITAMIN-SHOP MANCHESTER

VITAMIN-SHOP ABERDEEN

VITAMIN-SHOP CHESTER

BIG AL’S CUTZ N CURVES GYM 1 to 5 The Old Co-Op Building West Parade Leadgate Co.Durham DH8 7PJ

COMMIT FITNESS (CROSS FIT ONLY) Gordon House Cobden Street Salford M6 6NA

BEACH LEISURE CENTRE Sea Beach

TOTAL FITNESS 53 Liverpool Rd, Chester Cheshire West and Chester CH2 1AQ

SPARTAN PERFORMANCE Unit IB Linden Park DH8 6SZ Consett BELLE VUE LEISURE CENTRE Ashdale Rd, Consett County Durham DH8 6LZ

FLEX & TONE GYM 10 Cobden St Salford M6 6WG PURE GYM 208-218 Bury New Road Salford M8 8DY

THE GYM 5 John St DH8 5LA Consett

LIFESTYLE FITNESS Great Northern, 253 Deansgate, Manchester M3 4EN

VITAMIN-SHOP BRISTOL

VITAMIN-SHOP GRAVESEND

PURE GYM BRISTOL HARBOURSIDE Explore Lane BS1 5TY Bristol

NRG GYM GARRICK ST Gravesend Kent DA11 0AE

THE GYM BRISTOL Unit LS4A LS4B Quakers Friars Cabot Circus, Bristol Avon BS1 3BU

& STRENGTH GYM

BULKS POWER

XERCISE4LESS BRISTOL Unit 2 Channons Hill Retail Park Channons Hill Fishponds Bristol BS16 2EA MINISTRY OF FITNESS 15 Douglas Road Kingswood Bristol BS15 8NH

Unit 19 Lion Bisoness Park Derig Way Gravesend, Kent DFC FITTNESS CLUB 24 Queen St, Gravesend Kent DA12 2EE (DFC Mixed Martial Arts) RHINO’S GYM IMPERIAL BUSINESS ESTATE W Mill Gravesend DA11 0DL BEEF’S & BABES GYM & SPA 217 London Rd Greenhithe DA9 9DQ

Aberdeen AB24 5NR open today: 700am – 1030pm ABERDEEN SPORTS VILLAGE Linksfield Rd Aberdeen AB24 5RU open today: 6 30am – 1030pm DW SPORTS FITNESS – ABERDEEN Boulevard Retail Park Links Rd Aberdeen AB11 5EN open today: 6 30am – 10 00pm

VITAMIN-SHOP WOLVERHAMPTON PURE GYM WOLVERHAMPTON SOUTH Wolverhampton South Birmingham Road Wolverhampton Wolverhampton WV2 3NH PURE GYM WOLVERHAMPTON BENTLEY BRIDGE Bentley Bridge Retail Park Bentley Bridge Way Wolverhampton WV11 1BP XERCISE4LESS The Grasshopper Building Craddock Street Wolverhampton WV6 0QJ THE GYM WOLVERHAMPTON Alexandra Street Wolverhampton WV3 0TE

RIVER LANE GYM 15-16 Ketlan Court, River Lane Chester CH4 8SB CHESTER XFIT Unit 6b hartford way Chester Cheshire NORTHGATE ARENA LEISURE CENTRE. Brio leisure Victoria Rd Chester CH2 2AU

VITAMIN-SHOP SLOUGH BUZZ GYM Herschel Street Slough SL1 1PG EASYGYM SLOUGH The Observatory Shopping Centre High Street Slough Berkshire SL1 1LN

VITAMIN-SHOP WITNEY WITNEY LAKES RESORT Downs Road Witney OX28 1SY PIRATE FITNESS 32 Bridge Street Mill Witney OX28 1YH WINDRUSH LEISURE CENTRE Witan Way Witney OX28 4YA LA FITNESS Littlegate House 16-17 St Ebbes Street Oxford OX1 1PT

VITAMIN-SHOP SOUTHAMPTON

VITAMIN-SHOP LEAMINGTON

VITAMIN-SHOP RUGBY

VITAMIN-SHOP EALING

EASYGYM 366-368 Shirley Rd Southampton SO15 3HY

URBAN SPORTS FITNESS 1 Collins Rd, Leamington Spa Warwickshire CV34 6TF

VIRGIN ACTIVE LEICESTER ROAD Rugby Warwickshire CV21 1RW

EDEN FITNESS Cavalier House, 46-50 Uxbridge Road London W5 2ST

THE GYM GROUP First Floor, 176-178 High St Southampton SO14 2BY

THE WORKOUT MILL Rear 7 - 11 Regent Place Leamington Spa CV31 1EH

THE GYM GROUP EALING 96-122 Uxbridge Road London W13 8RA

PURE GYM Mountbatten Retail Park Western Esplanade Southampton SO15 1QJ

NUFFIELD HEALTH FITNESS & WELLBEING CENTRE Macbeth Approach Gallagher Business Park Warwick CV34 6AD

PURE WEIGHT GYM unit 32 Woodside Park Webb Ellis business park.

CV21 2NP Rugby Warwickshire

SPARTANS GYM 72-94 Millbank St Southampton SO14 5QN

VITAMIN-SHOP WOODGREEN LEGENDS GYM 6-9 Salisbury Promenade Green Lanes Harringay London N80RX BODYWORKS GYM Unit 5 Fountayne house Fountayne Road London N15 4QL EASY GYM The Mall, 98-100 High Road Wood Green London N22 6YQ FITNESS FIRST Unit 4C The Arena Shopping Park Greens Lane Harringay N4 1DT

LA FITNESS WARWICK Welton Rd Warwick CV34 5PZ

VITAMIN-SHOP HOUNSLOW THE GYM HOUNSLOW The Blenheim Centre Prince Regent Road Hounslow Middlesex TW3 1NL

VITAMIN-SHOP ACTON KISS GYM ACTON Unit 4 The Vale Acton London W3 7QE

NO LIMITS GYM Community Centre 326 Hillmorton Road Rugby Warwickshire CV22 5HQ THE QUEEN’S DIAMOND JUBILEE CENTRE Bruce Williams Way Rugby Warwickshire CV22 5LJ

VITAMIN-SHOP NEWCASTLE ORIGIN JIU JITSU Gateshead Stadium Neilson Road Gateshead NE10 OEF XERCISE4LESS Newcastle Quayside Sanderson Street (Nr Scotswood Road) Newcastle NE4 7LW PURE GYM 92-96 St. James Boulevard Newcastle NE1 4BN BODY ZONE 9-11 Carliol Square, Newcastle upon Tyne, Tyne and Wear NE1 6UF

GOLD’S GYM HANWELL 54-62 Uxbridge Road London W7 3SU EIGHTH LEVEL GYM 8 Windmill Avenue Southall Middlesex UB2 4XE

VITAMIN-SHOP AYR BENE-FIT HEALTH & FITNESS Saltpans Road, Ayr KA8 8BZ TAMS BRIG GYM 4 McCalls Avenue Ayr KA8 8 PERFORMANCE GYM 3 Longford Avenue Kilwinning

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anti

OXIDANTS

THERE IS CURRENTLY A LOT OF TALK ABOUT THE DESTRUCTIVE NATURE OF FREE RADICALS. FREE RADICALS ARE HIGHLY AGGRESSIVE MOLECULES WITH AN UNPAIRED ELECTRON. THESE NATURALLY OCCURRING COMPOUNDS ARE FORMED IN THE BODY BY A PROCESSES OF CELLULAR RESPIRATION. IN NATURE, ALL PROCESSES LEAD TO EQUILIBRIUM, BUT FREE RADICALS DISTURB THIS BY ‘STEALING’ ELECTRONS FROM OTHER MOLECULES AND SO ON. IN MODERATION THEIR OPERATION IS COMPLETELY NATURAL AND HAS A BENEFICIAL IMPACT ON MANY PROCESSES THAT WOULD NOT OTHERWISE BE POSSIBLE WITHOUT FREE RADICALS. FOR EXAMPLE, THEY HELP IN THE TRANSMISSION OF INFORMATION BETWEEN CELLS AND IN DEFENDING THE BODY AGAINST VIRUSES AND BACTERIA. THEY CATALYSE MULTIPLE METABOLIC PATHWAYS, INCLU­DING IN PROCESSES FOR BUILDING MUSCLE MASS. BUT ALTHOUGH A SMALL NUMBER OF REACTIVE OXYGEN SPECIES HAVE A BENEFICIAL EFFECT, AN EXCESSIVE NUMBER OF MOLECULES WITH UNPAIRED ELECTRONS IS CONDUCIVE TO THE DEVELOPMENT OF CARDIOVASCULAR DISEASE, CANCER, DIABETES AND MACULAR DEGENERATION. ANTIOXIDANTS, BOTH THOSE PRODUCED BY THE BODY AS WELL AS THOSE SUPPLIED WITH FOOD, HELP TO PREVENT THE RAPID FORMATION OF FREE RADICALS. IN THIS ARTICLE WE WILL LOOK AT THE ROLE OF ANTIOXIDANTS AND OXIDATIVE STRESS IN THE HUMAN BODY.

F

ree radicals are molecules, usually oxygen, and are often referred to as a reac­ tive species as they have a single, unpaired electron in their outer orbit. In an effort to incorporate or do­ nate electrons, they show high chemical activity, oxidizing any com­ pound with which they come into contact. In other words, they want to ‘steal’ an electron from other molecules – cells they encounter on their way. This state is called oxidative stress and is an imbalance between the reac­ tive oxygen species’ effect, and their biologi­ cal ability to quickly detoxify reactive interme­ diates or repair the damage caused. All living beings have a reduced environment in their cells thanks to the activity of enzymes main­ taining the continuous influx of metabolic energy in order to maintain equilibrium. Dis­ turbances to this state can have a toxic effect, through the production of free radicals and peroxides. They are characterised by a type of bonding between oxygen atoms (oxygen bridge) which is easily broken, whereupon the peroxides produce a very strong oxidizing effect and generate free radicals. This causes oxidative damage to all parts of the cell – par­ ticularly the lipids, proteins and DNA. Oxidative stress causes tissue damage as a re­ sult of irradiation and hyperoxia. It is suspec­ ted that these play a significant role in neuro­

26

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degenerative disorders such as Lou Gehrig’s disease, Alzheimer’s, Parkinson’s, and even Huntington’s disease when taking into ac­ count possible DNA damage by free radicals.

It is believed that oxidative stress is associated with cardiovascular disease, since oxidation of the LDL lipoprotein in the vascular endothe­ lium leads to the formation of the precursors of atherosclerotic plaque. However, in mo­ derate amounts it can play a prominent role in the prevention of aging in mitohorme­ sis mechanism. In the 16th century, Swiss physician Paracelsus stated that the dose (and not the substance) makes it poisonous.

ThephenomenonofHormesisliesinthefactthat a naturally occurring factor that is harmful to the body in large doses, can have an advanta­ geous effect in small doses. Classification of oxidative stress like this is probably the most accurate description of the process. Reac­ tive oxygen species can bring advantages in small amounts because they are used by the immune system to attack and kill pathogens.

They also have a role in cell signalling, which is defined as redox signalling.

The trade press often talks about the bene­ ficial effects of free radicals on an athlete’s body and muscle regeneration process, but it largely depends on the type of training. In the case of a sprinter, for example, their disci­ pline is characterized by intensive work over short bursts of time, where oxidative stress is the initiating factor in mobilizing the recep­

tors to send signals to begin tissue regenera­ tion. On the other hand, in endurance sports that focus on high volume, lower intensity and long-lasting effort, constant control of oxidative stress is recommended.

It is important to support yourself with suitable food sources, including vitamins A, E, C, nutra­ ceuticals; lycopene, carotenoids, xanthophylls, polyunsaturated omega-3 fatty acid, alphalipoic acid, and also transition metals’ ions, such as manganese, zinc and selenium. When talking of free radicals and oxidative stress, we should especially bear in mind people addicted to cigarettes, as well as athletes. For both these groups, exposure to multi-radical damage is much greater because of the more intensive processes of cellular respiration and in the case of smokers the huge amount of absorbed free radicals from cigarette smoke is also a signifi­ cant factor. Researchers estimate that it is not only tar and aromatic hydrocarbons that are harmful, but also other substances, including the free radicals contained in cigarette smoke.

The high toxicity of reactive oxygen species is maintained in exhaled air for up to 10 minutes, hence the danger from passive smoking. So for smokers, a daily diet rich in antioxidants seems to be appropriate. However in athletes, periods should be distinguished when oxidative stress is supportive of adaptation development and should be present in a number that is desirable, and periods where their activities should be in­ hibited at all costs.

characteristics of free radicals

Free radicals are distinguished by their origin type, so these are mostly organic or inorganic compounds. The latter include, for example:

SUPEROXIDE ANION A precursor to reactive oxygen species. The concentration of radicals in the body is much lower than these biological compounds’. Therefore, in the absence of substrates in the form of free radicals, superoxide anions attack the human body. Cysteine-containing proteins, collagen, NADH and ascorbate, as well as transition metals, are at the highest risk.

HYDROXYL RADICAL – A type of radi­ cal that is very dangerous to the human body. Due to having numerous formation mechanisms, as well as high reactivity and a broad range of activity, hydroxyl radicals are unquestionably the enemies of human biological structures. Most worrying is their negative impact on DNA and RNA. This can lead to mutations, and consequently re­ flects negatively on the health of the person attacked and their offspring.

SINGLET OXYGEN The most aggressive form of oxygen. This molecule, when tur­ ning into a more stable state, may transfer excitation energy to other molecules. The unfavourable situation for the human body caused by singlet oxygen lies in its joining to polyunsaturated fats and the acid oxida­ tion of amino acids such as histidine, me­ thionine, tryptophan and tyrosine. Another worrying phenomenon is its impact on the purine and pyrimidine bases, which are the primary component of DNA.

on the other hand,

the organic radicals include:

droperoxides disintegrate into hydroxyl rad­ icals and alkoxy radicals. Hydroperoxides’ polyunsaturated fatty acids are susceptible to conversion to cyclic peroxide systems, which involves further oxidation processes.

the biggest threat to the body from free radicals

When our body’s ability to degrade reactive oxygen species is disturbed, their toxic ac­ tivity leads to several health complications:

CELL MEMBRANE Under normal condi­ tions, cell membranes are selective, allowing penetration of nutrients into cells and the elimination of metabolic waste products. In the case of attacks on cell membranes, this can cause rupture and discharge of the cell’s contents, or for it to begin blocking good nutrients. In either case, this can lead to pre­ mature cell death.

DNA When free radicals get into the nu­ cleus, they can easily attack the genetic ma­ terial required for cell division. Sometimes a free radical attacks only genes and causes distortion of the genetic information. An­ other type of damage is cross-coupling, in which there is a permanent connection of DNA with the protein chain, which does not permit its replication (reproduction). This mechanism is now regarded as the cause of the development of tumours.

LIPIDS In a process called lipid peroxida­ tion (formation of peroxide groups) hydro­ gen peroxide or pernitrate begin to attack the fatty substances of the blood and tissue.

An example is low-density cholesterol (LDL), which after being damaged by free radicals turn into swollen, tacky specks of plaque that narrow the artery wall and, as a result, create changes in the immune system. This hardening of the artery walls (atherosclero­ sis) is a source of heart disease and strokes.

Peroxidation of fat causes them to become rancid and toxic to the body.

ALKOXY RADICALS These are formed by the breakdown or transformation of substan­ ces having labile oxygen in their structure.

This occurs during the oxidation of lipids, amino acids, proteins and nucleic acids.

These radicals are created by, for example, the breakdown of fatty acids and hydroper­ oxides during lipid peroxidation. So, for ex­ ample, they are formed during the prolonged frying of food at high temperatures, which adversely affects the blood lipid profile.

LYSOSOMES These are small concentra­ tions of enzymes inside the cell. Their role is to digest various substances outside the membrane that surrounds them. When free radicals damage the coating, enzymes de­ stroy the inside of the cell and then the adja­ cent cells too. Subsequent formation of free radicals also occurs in this process.

ALKYL HYDROPEROXIDES These play a similar role as alkoxy radicals and are formed during lipid peroxidation, when hydrogen atoms are attached to the molecule of the peroxide radical. Due to their instability, hy­

MITOCHONDRIA Cell energy „stoves”.

When their activity is interrupted by free radicals, the cell loses the energy required for its operation. With the increase in the number of cells of low energy, the number

of mitochondria decrease throughout the body, which becomes constantly tired and has difficulty fighting disease.

cellular respiration – a natural factory of free radicals

The most important source of reactive oxy­ gen species’ formation under normal condi­ tions in organisms is probably the leakage of activated oxygen from mitochondria during cellular respiration. Other enzymes which can produce such superoxides include, for example, cytochrome P450, xanthine oxidases and NADPH oxidases. Hydrogen peroxide is produced by several enzymes, including several oxidases. Reactive oxy­ gen species play a significant role in cellular signalling, in a process called redox signal­ ling. For this reason, cells must maintain a balance between production and usage of reactive oxygen in order to maintain homeo­ stasis. The so-called oxygen paradox occur­ ring here is based on the fact that the same oxygen which is essential to life as soon as it penetrates into the body, produces its own metabolism products – free radicals, which are a serious threat to health. A person uses about 350 litres of oxygen per day and much more if they engage in regular physical activ­ ity, as this increases lung ventilation more or less by 20 times. Under normal physiological conditions, the body uses about 98% of the cellular oxygen in mitochondria. The remain­ ing 2% of oxygen is reduced to a peroxide radical or hydrogen peroxide. If we assume that this is only 1%, then during a year we produce 2 kg of free radicals, to which should be added the continuous production of free radicals associated with the detoxification of various chemical pollutants, medications and other endogenous products of degradation.

It has been calculated that every cell in the body of a 20-year-old person is exposed to about 100,000 ‘hits’ of free radicals every day.

This number increases with age, accelerating the aging of the body.

the body’s natural defences

The human body copes pretty well with the excessive number of reactive oxygen spe­ cies. The best-studied cellular enzymatic antioxidants include superoxide dismutase (SOD), catalase and glutathione peroxidase.

Less known (but probably just as important) enzymatic oxidants include peroxidyn and the recently discovered compound, sul­ firedoxin. Other enzymes with important properties (although not the most impor­ tant in this process) include paraoxonase, glutathione-S-transferase and aldehyde dehydrogenases.

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THE VALUE O​​ F THE ANTIOXIDANT POTENTIAL OF SELECTED PRODUCTS Personally, I think that combining ORAC values ​​for spices is pointless, since it is not possible to consume 10 g of cinnamon, coriander, basil, mar­ joram or other spices in a single day or a meal. However, it is possible if you use the concentrated extracts of these herbs standardized to strong antioxidants, for example: ginger extract standardized for the presence of gingerols or turmeric extract with well-defined and concentrated number of curcuminoids

ANTIOXIDANT POTENTIAL PER 100 g (μ mol TE/100 g) aronia berries, fresh

avocados, fresh

15 820 1933

almonds

walnuts

4454 13 541

banana

pear, fresh

carrots, raw

plums, fresh

strawberries, fresh

879

2941

666

6259

3577

However, special attention should be paid to glutathione, which is concentrated main­ ly in the liver, and where it is the key constit­ tuent in the detoxification process. This peptide is the most important non-enzy­ matic antioxidant factor in a body and is pre­ sent in every cell of the body. The kidneys, liver and the lens of the eye are particularly rich in glutathione. If there is a threat of de­ generative diseases, then more glutathione must be supplied in the diet. It is a major, naturally occurring detoxicant in cells.

cortisol levels, accelerates the reduction of adipose tissue, improves immunity, relieves the symptoms of fatigue and reduces the level of lactic acid. It also works as a detoxi­ fier and participates in the conversion of hydrogen peroxide in water (in a reaction catalysed by the enzyme glutathione per­ oxidase), which increases the life of eryth­ rocytes.

The activity of other, less-common com­ pounds in this group, such as vitamins C and E, is glutathione-dependent, but after oxidation they return to their good, usable (reduced) form. Glutathione in the intercel­ lular fluids is absorbed in tiny quantities of food, where it cleans them of toxins, thus preventing penetration into cells. This strong sulfur-containing antioxidant is a key component in the neutralization of hydro­ gen peroxide in fats and in the glutathione cycle. The body is unable to absorb the compound directly, as it must be produced by the cell itself. To raise glutathione levels, the body must therefore be provided with ingredients needed for its synthesis. Vita­ min C helps maintain it at a high level. Vita­ mins C, E and β-carotene are also powerful antioxidants and protect neurons from the toxic effects of many factors. Glutathione as an antioxidant stabilizes lysosomal mem­ branes and inhibits the release of catabolic lysosomal enzymes. As a transporter of amino acids in the gamma-glutamyl cycle, it facilitates the synthesis of proteins and contributes to positive nitrogen balance.

It increases the hydration of cells and mus­ cle glycogen storage, as well as the level of growth hormone. Glutathione also reduces

Antioxidants are a group of chemicals with the ability to neutralize free radicals formed by ultraviolet radiation, stress hormones’ activity, pollution, consump­ tion of certain foods, addictions and as a result of the natural aging processes.

Antioxidants prevent cell damage. We di­ vide them into endogenous antioxidants – enzymes that are present in every cell and which include superoxide dismutase, cata­ lase, glutathione reductase and peroxidase, and exogenous antioxidants which are de­ livered to our body with food, or in the form of supplements (vitamins A, C, E, coenzyme Q10, alpha-lipoic acid, carotenoids, xantho­ phylls, selenium, phenolic acids, flavonoids, zinc, manganese). Antioxidants’ charac­ teristics vary greatly and they are usually divided based on the mechanism of their action or their functions.

28

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01/2015

antioxidants

there are three main mechanisms of action: Capturing of active oxygen species and di­ recting free radicals to termination, inhib­ iting the reaction initiated by reactive oxy­ gen species and reacting with intermediate

oxidation products, chelation of metal ions and preventing their interaction with active oxygen species These mechanisms, presented here quite simply, also show variation in the range of their actions. Some will capture active oxygen species, while others intermediate products or metals allowing formation of free radicals. In addition, antioxidants are not evenly distributed in the human body and are present in different concentra­ tions. Due to their function and location, they protect individual biological struc­ tures. The antioxidant effects of these com­ pounds complement each other.

natural antioxidants consist of several large groups, which include:

POLYPHENOLS The largest group of natural antioxidants. These compounds are very diverse in terms of structure, weight as well as their physicochemical and bio­ logical properties. Phenolic compounds are present in almost every family of higher plants, but they are not synthesized in animals. This is why it is so important to introduce green tea to our daily diet, as it contains a large number of polyphenols in its leaves. The enzymes involved in the me­ tabolism of these antioxidants do not occur in animals, and therefore animals cannot synthesize phenolic rings and decompose them. However, they have the ability to assimilate them from their plant diet and accumulate in tissues. The phenolic com­ pounds include phenolic acids, flavonoids, lignans and stilbenes.

FLAVONOID This is a large group, con­ sisting of more than 4,000 known com­ pounds so far. The most important are cate­ chins, proanthocyanidins, anthocyanins and flavonols. Some of the latter even have more antioxidant properties than vitamins C and E. STILBENES Part of the phytoalexin group of low molecular cell components with antibac­ terial properties. Stilbenes were disco­vered in grapes and wine and have been shown to have antioxidant properties. They can there­ fore be one of the factors influencing the health-promoting properties of wine. Four stilbene-structure type compounds have bene identified in grapes, wherein the pre­ dominant form is resveratrol. This substance is one of the best-studied antioxidant ingredi­ ents of wine and has the highest antioxidant activity. In other plants, stilbenes are some­ what rarer.

ORAC

Examining the antioxidant

power of foods ORAC is an acronym of Oxygen Radical Absorbance Capacity, or in other words, the ability to absorb reactive oxygen spe­ cies from food in the form of vegetables, fruits, grains, and even spices. When com­ paring ORAC values ​​for each kind of fruit and vegetable, special attention should be paid to the units in which the calculations are shown – some studies provide ORAC values ​​per 1 gram of dry weight of a food product, others per 1 gram of fresh (hydrat­ ed) product and others based on the por­ tion intended for consumption. Therefore, some of the most widely-used compara­ tive methods give erroneous results when comparing different amounts. For exam­ ple, ORAC units for watery fruits’ weight, compared to ORAC units per ser­ ving of food. Some comparisons unfairly inflate the values obtained ​​ for certain prepara­ tions, e.g. raisins have greater antioxidant properties per gram of weight compared to grapes, because of dehydration. Similarly, watermelons and melons appear to have antioxidant properties, simply due to the enormous percentage of water content in their pulp.

Conclusions

Do we need antioxidants? Definitely yes, be­ cause with every breath we generate free radicals, which damage our cells, and over the years our bodies produces less of their own antioxidants. Considering that modern life generally increases the level of free radi­ cals, the only solution is supplementation.

We can distinguish multiple products here, because antioxidants include vitamin A, E and C, fatty acids, amino acids as well as other compounds. Alpha-lipoic acid is a high-power antioxidant, soluble both in water and in oils.

It strengthens the action of vitamins C and E, accelerates glucose oxidation and glycogen deposition in the liver and muscles, thereby reducing glycation and causing considerable oxidative stress.

We can prevent the breakdown or atrophy of our muscles by blocking hormones’ (cortisol) activity, and other immune mediators (inflam­ matory cytokines), whose influence on the metabolism of muscle proteins disturbs the balance between synthesis and degradation.

In addition to hormones such as cortisol, oxi­ dative stress can also have a negative effect on muscle protein synthesis. It has been sugges­ ted that this factor may affect the pathogene­ sis of skeletal muscle degradation in several ways, including increased protein breakdown.

Oxidative stress is caused by an imbalance between the production of reactive oxygen species and the body’s ability to neutra­ lize these compounds or repair the damage caused by them. Free radicals are formed in our body every day. Therefore the key is to minimize the amount of damage generated by them. As a result of respiration and energy production, our body has constant contact with oxygen which leads to the production of free radicals as reactive forms of oxygen. Thus, when breathing quickly after completing a series of sit-ups, we produce free radicals.

But there is no reason to worry about this be­ cause there is not much we can do about it an­ yway. However, we should pay more attention to the external sources of free radicals, from our diet and environment. I’m thinking here about pollution, cigarette smoke, meals that are high in trans fats, not eating enough fruit and vegetables or even water poisoned with heavy metals. In humans, an excess of oxida­ tive stress is associated with several diseases, such as atherosclerosis, Parkinson’s disease, myocardial infarction, heart failure, Alzhei­ mer’s disease and chronic fatigue syndrome.

This is why a balanced diet and supplements rich in antioxidants are so important.

Jakub Mauricz mauricz.com

Personally, I would recommend the following items from the wide range of TREC NUTRITION products: as much as 1,000 mg of vit. C, 100 mg of citrus bioflavonoids, and 10 mg of zinc

capsules rich in algae, with strong detoxification properties that are cultured under special conditions

capsules with concentrated marine fish oil (18% EPA and 12% DHA)

a multi-ingredient product for really hardtraining athletes

A NEW ITEM IN OUR RANGE with up to 250 mg of alpha lipoic acid in a capsule

excellent, two-phase day and night complex, containing high doses of essential vitamins and microelements tailored to athletes’ need

www.vitamin-shop.co.uk

01/2015

29

PROTEIN 10 USEFUL RECIPES

SHAKES

ARE YOUR TIRED OF THE USUAL PROTEIN SHAKES? ARE YOU LOOKING FOR A CHANGE FROM A MONOTONOUS ROUTINE? WELL YOU COULDN’T HAVE CHOSEN BETTER, BECAUSE THIS TIME THE NUTRITIONISTS AT TREC NUTRITION HAVE PREPARED SOMETHING SPECIAL FOR YOU. WE’RE INTRODUCING DELICIOUS, INNOVATIVE PROTEIN SHAKES THAT WILL SPICE UP YOUR DAILY DIET. EACH IS UNIQUE AND WE’RE CERTAIN THAT YOU’LL USE AT LEAST ONE IN YOUR DAILY MENU. ALL OF OUR NEW SHAKES ARE QUICK AND EASY TO PREPARE, BASED ON THE HIGHEST QUALITY PROTEIN SUPPLEMENTS. SOME ARE IDEAL FOR WELL-BALANCED BREAKFASTS, RICH IN GOOD CARBS; OTHERS WILL HELP YOU SUPPLEMENT YOUR ESSENTIAL POLYUNSATURATED FATTY ACIDS, WHILE OTHERS MAKE FOR THE PERFECT LOW-CALORIE DINNER. TRY ONE TODAY, IT’S EASIER THAN YOU THINK!

CHOCO LA CON U T &CO C TE

L KTAI OC

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0%

INGREDIENTS: 30 g chocolate WHEY 100 100 ml of coconut milk 100 ml of 0% milk Half a ripe avocado 1 tsp of cocoa 1 tbsp of grated coconut A pinch of stevia

NUTRITIONAL VALUE:

27 g protein 15 g carbohydrates 16 g fats 212 kcal

0%

30 g vanilla WHEY CREAMY COCKTAIL 1 ripe mango 250 ml of natural yoghurt a pinch of cardamom 1 tsp of honey

NUTRITIONAL VALUE:

30 g protein 79 g carbohydrates 6 g fats 478 kcal

E

GO LASS N I A

INGREDIENTS:

M 30 g WHEY CREAMY COCKTAIL of your favourite flavour 100 g of oatmeal 1 banana 200 ml of water

NUTRITIONAL VALUE:

36 g protein 95 g carbohydrates 8 g fats 594 kcal

IC SS

OU ORK T CLA -W

INGREDIENTS:

POS T NUTRITIONAL VALUE:

27 g protein 21 g carbohydrates 15 g fats 234 kcal

E

IES COFF K E OO

30 g cookies WHEY 100 cup of coffee 20 g ground almonds 200 ml of almond milk

C

INGREDIENTS:

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01/2015

31

NIG E APPL E -TIM HT

E PI FOR E

FRUIT COC ST

AIL KT

PRO TE

T &NU BREA IN

AST KF

32

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INGREDIENTS: 30 g vanilla CASEIN 100 1 ripe, sweet apple 1 tsp of cinnamon 0,5 tsp ginger 20 ml MCT oil 250 ml water

NUTRITIONAL VALUE:

23 g protein 13 g carbohydrates 21 g fats 327 kcal

INGREDIENTS: 30 g vanilla WHEY CREAMY COCKTAIL 1 cup of frozen forest fruits 100 ml of 0% yoghurt 100 ml of milk

NUTRITIONAL VALUE:

29 g protein 22 g carbohydrates 4 g fats 245 kcal

INGREDIENTS: 30 g vanilla WHEY CREAMY COCTAIL 100 g of spelt flakes 250 ml of almond milk 1 tbsp of peanut butter 20 g ground almonds

NUTRITIONAL VALUE:

41 g protein 91 g carbohydrates 38 g fats 874 kcal

0%

25 g DIETARY FIBRE APPLE 1 glass of frozen forest fruits 1 tbsp of chia seeds 1 tbsp of flaxseed 150 ml of water

NUTRITIONAL VALUE:

5 g protein 9 g carbohydrates 5 g fats 147 kcal

L

E COCKTA R I IB

INGREDIENTS:

F NUTRITIONAL VALUE:

23 g protein 95 g carbohydrates 3 g fats 507 kcal

G PINA C N I O AT

30 g vanilla WHEY CREAMY COCKTAIL 25 g pineapple RED FASTER half of fresh pineapple 1 banana 100 ml coconutmilk 200 ml of water

DA A L

STIM U L

INGREDIENTS:

INGREDIENTS:

COCKT T H A IG

NUTRITIONAL VALUE:

54 g protein 22 g carbohydrates 12 g fats 412 kcal

IL

N

0%

30 g CASEIN 100 vanilla 100 g of low fat cottage cheese 200 ml of milk 0% 20 g ground almonds 1 tbsp of honey

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01/2015

33

N I E T O R P WHEY 100

WHEY PUMP X-TREME

ISOLATE 100

PERFECT WHEY PROTEIN

30 g

30 g

30 g

30 g

100 kcal

114 kcal

105 kcal

95 kcal

FAT

0,74 g

1,25 g

0,3 g

0,32 g

OF WHICH SATURATED FATTY ACIDS

0,41 g

1,13 g

0,2 g

0,19 g

CARBOHYDRATES

1,71 g

1,48 g

0,4 g

2,35 g

OF WHICH SUGARS

0,18 g

1,48 g

0,0 g

2,35 g

21,66 g

24,20 g

25,3 g

20,62 g

WHEY PROTEIN ISOLATE

NO

NO

YES

YES

WHEY PROTEIN CONCENTRATE

YES

YES

NO

YES

WHEY PROTEIN HYDROLYSATE

NO

NO

NO

YES

MILK PROTEIN CONCENTRATE

NO

NO

NO

NO

MICELLAR CASEIN

NO

NO

NO

NO

CALCIUM CASEINATE

NO

NO

NO

NO

EGG PROTEIN

NO

NO

NO

NO

SOY PROTEIN ISOLATE

NO

NO

NO

NO

VITAMIN COMPLEX

NO

NO

NO

YES

EXTRA ADDITIVES

NO

CREATINE; AAKG

NO

NO

SERVING SIZE CALORIES

PROTEIN

S T N E M E L P P SU CASEIN 100

NIGHT PROTEIN BLEND

SOY PROTEIN ISOLATE

40 g

30 g

40 g

30 g

98 kcal

136 kcal

108 kcal

142 kcal

110 kcal

1,35 g

0,65 g

2,02 g

0,63 g

0,59 g

0,34 g

1,35 g

0,41 g

2,02 g

0,44 g

0,32 g

0,03 g

3,28 g

2,71 g

2,57 g

2,84 g

4,86 g

1,22 g

3,28 g

1,88 g

2,57 g

0,18 g

2,65 g

0,45 g

27,30 g

20,39 g

27,00 g

22,77 g

29,24 g

25,60 g

NO

NO

NO

NO

NO

NO

YES

YES

YES

NO

NO

NO

YES

NO

NO

NO

NO

NO

NO

YES

YES

NO

NO

NO

NO

NO

NO

YES

NO

NO

YES

YES

NO

NO

YES

NO

YES

NO

NO

NO

YES

NO

NO

NO

NO

NO

NO

YES

YES

NO

YES

NO

NO

NO

GLUTAMINE PEPTIDE

NO

NO

NO

GLUTAMINE PEPTIDE

NO

NITRO PRO GEN

WHEY CREAMY COCKTAIL

ULTIMATE PROTEIN

40 g

30 g

134 kcal

If you are interested to opening a professional sale point of food supplements and vitamins under the brand VITAMIN-SHOP® please contact with us: robert@vitamin-shop.co.uk

CONSETT – 65 Middle Street, Consett, DH8 5QG DARLINGTON – 72 Skinnegarte, Darlington, DL3 7LL LEAMINGTON – 58 Clemens Street, Leamington SPA, Warwickshire CV31 2DN MIDDLESBOROGH – 2 Newport Crescent, Middlesbrough, Cleveland, TS1 5EP ACTON – 263 The Vale East Acton, London W3 7QA WOOD GREEN – 12 Wordworth Parade, London N8 0SJ EALING – 197 Uxbridge Road West Ealing, London W13 9AA FULHAM – 347 North End Road, Fulham, London SW6 1NN HOUNSLOW – 215 High Street, Hounslow, TW3 1DA KINGSTON – 9 Union Street, Crown Arcade, Unit C, Kingston Upon Thames, KT1 1RP MANCHESTER – Unit 2, Broughton Road, Salford M6 6LS READING – 5-4 West Street, RG11TT, Reading, Berkshire RUGBY – 4 Central Buildings, Railway Terrace, Rugby, CV21 3EL SLOUGH – Queensmere Shopping Centre, Slough,Berkshire, SL1 1DD WATFORD – 177 St. Albans Road, Watford WD24 5BD WITNEY – 106 High Street, Witney, OX28 6HT SOUTHAMPTON – 399 Shirley Road, Southampton SO15 3JD CHESTER – 7 Watergate Street, Chester CH1 2LB GRAVESEND – 2 Brewhouse Yard, Queen Street, Kent, Gravesend DA12 2EJ WOLVERHAMPTON – 32 Snow Hill, Wolverhampton, WV2 4AG LUTON – 29 Collingdon Street, Luton, Bedfordshire LU1 1RT NEWCASTLE – 15 Fenkle Street, Newcastle upon Tyne NE1 5XN DONCASTER – 12 Copley Road, Donncaster DN1 2PF LEEDS – 501 Harehills Lane, Leeds, LS9 6LQ ABERDEEN – 12 King Street, Aberdeen AB24 5AX AYR – 59 Fort Street, Ayr KA7 1DH GLASGOW – 161 London Road, Glasgow, G1 5BX

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