THE POWER OF SIMPLICITY
QUALITY VS. QUANTITY QUALITY MUSCLE MASS BUILDING
A TOUGH TRAINING OR OVERTRAINING SYNDROME?
EXPLOSIVE & Do you want to increase your strength and build enviable muscles? Your murderous training requires huge amounts of energy? One of its fastest sources is phosphocreatine which rapidly regenerates the supply of ATP – the basic fuel for muscle cells. The best way to increase its level is supplementation with creatine. Are you considering which of its forms to choose this time? Imagine the ideal creatine – an innovative combination of its most modern and most effective forms in one preparation.
We present CREA9 XTREME, the most extreme creatine matrix containing as many as 9 forms of this substance in unique proportions. Try how this brilliant combination works and feel the power of absolute energy! Be careful, this is an extremely powerful product – forget hyper doses and loading. 3 capsules of KING SIZE twice daily are enough! Feel the difference!
HOW DOES CREATINE WORK? Creatine is without doubt one of the strongest and most effective legal anabolic substances. This is one of the few supplements that interfere directly in the cellular energy system increasing its efficiency. This is why creatine has been and still is the subject of innumerable scientific studies. Its huge potential was very quickly noticed by specialists in nutrition and in support for sportsmen. This was the beginning of the golden era of creatine supplementation. Why is it so effective? Creatine is produced in our organism in a natural way and stored in our muscles. During increased demand for energy active phosphocreatine rapidly gives away its phosphate part, regenerating the cellular ATP pool and allowing the sustaining of intensive physical effort. Scientists discovered that creatine when taken orally is absorbed from the digestive tract and through blood circulation reaches the muscle cells. It gets inside across the cell membranes and allows increasing the muscle creatine level by as much as 30%. What is the result? A spectacular increase in power and energy available during the physical effort. The additional saturation with creatine gives an unusually strong anabolic signal and leads directly to an increase in the rate of protein synthesis in the muscles and thus to an increase in the lean body mass.
EFFECTIVENESS OF CREATINE The path taken by creatine after its administration before it reaches muscles to some extent resembles a steeplechase. As any orally taken component, creatine also has to overcome three serious barriers. The first of them is the barrier of solubility – the amount of creatine which dissolves in the digestive tract determines to what extent it will be absorbed. The next barrier is the changing pH – already in the stomach we meet a highly acidic milieu in which the creatine particle looses its stability. The main danger here is the so-called cyclisation – in low pH the ends of the linear creatine particle may join and create a ring (creatinine). This compound looses its activity irretrievably and is removed from the organism with urine and this may result in kidney overload. The third barrier to be overcome by creatine is the cell membrane which allows creatine to get inside the muscle cells. This is why scientists have decided to improve creatine by creating its new forms and joining it with other compounds. Why are they more effective? Firstly, they dissolve well, and this facilitates their absorption, secondly, the combination of creatine with other particles increases its resistance to changing conditions in the digestive tract. Thanks to this more creatine reaches the place of its actual activity – the interior of muscle cells. Each conjugated
CREATINE CREATINE HYPERFUSION FORM PER 1 PO R T I O N – 3 ca p
MUSCLE MASS ACTIVATOR form of this supplement (combination of creatine and another particle) has different kinetics of absorption and different additional properties. The time from the beginning of the cycle to the maximum saturation with creatine is different, therefore the maximum increase in muscle strength and mass may be observed in different time. What to do in order to make the supplementation with creatine even more effective? This question is of interest not only for scientists, but also the sportsmen themselves.
EXTREME RESULTS How can the ideal creatine supplement be prepared? What should be done so that it is very well absorbed but also rapidly saturates the muscles with creatine? What can be done to keep the creatine level high for a long time and to make the anabolic effects of creatine not only spectacular, but also durable? This question was addressed by the specialists from TREC NUTRITION. Thanks to hundreds of hours of intensive work and analysis of recent scientific research on advanced forms of creatine they developed a unique formula. By using the maximum synergy of the best creatine forms in the world they have created CREA9 XTREME. This preparation presents an innovative approach to creatine supplementation. Due to the combination of its various forms with diverse kinetics the product has unique properties. CREA9 XTREME is an extremely effective activator of explosive power and muscle mass. Precisely selected doses of as many as 9 best creatines were composed in a way that maximises the effects of the supplement cycle. CREA9 XTREME contains raw materials of the highest quality and the most active, bioavailable and stable chemical forms of creatine. Due to this composition the effects of supplementation are not only much better but also more durable, already in small doses. You don’t have to swallow handfuls of tablets or many measures of powder – it is enough to take 3 capsules twice daily, because CREA9 XTREME is an unusually powerful product. Faster than classic preparations it saturates the muscles with creatine and the increased level of creatine is maintained for a longer time. With CREA9 XTREME the supplementation with creatine becomes not only much more effective, but also more economic.
CREA-9 HYPER FUSION CREA9 XTREME owes its tremendous anabolic power to the fusion of the 9 best forms of creatine. Thanks to the application of KING SIZE technology each capsule contains as much as 1250 mg of perfect creatine matrix – CREA-9 HYPER FUSION. Among the forms of this natural anabolic compound developed by the best scientific laboratories we chose those most stable and bioavailable and which increase the intracellular level of creatine and the upper limit of ATP most effectively. We used the perfectly soluble creatines combined with organic acids which are the natural intermediates of energy pathways: creatine citrate, tricreatine malate and creatine alpha ketoglutarate. The composition wouldn’t be complete without the very well known micronized monohydrate. The composition of CREA9 XTREME also contains the innovative creatine hydrochloride, one of the most concentrated forms of this component, and creatine nitrate – which additionally engages in the alternative, reverse pathway of nitric oxide (NO) synthesis. CREA-9 HYPER FUSION also contains the creatine ethyl ester – highly anabolic and stable in a low pH. In order to increase the level of useful energy and the absorption of the product its composition also contains the combination of creatine and glucose – creatine gluconate. This is an incredibly stable particle with additional energy potential. The entire composition is topped with the effective creatine orotate. The orotic acid streamlines the transport of creatine to muscle cells and within those cells it provides intermediates for the synthesis of purine bases. They form the basis for synthesis of new ATP particles.
MARKET NEWS M CREA9 XTREME BETA ALANINE 700 EXTREME RESULTS
PERFORMANCE THAT LASTS
ooking for the perfect creatine? You heard that the modern chemical forms of creatine are incredibly eﬀective? Your gym colleagues praise creatine nitrate and AKG for the extra pumping eﬀect, creatine citrate and malate for their high solubility, creatine hydrochloride for being ideally concentrated and creatine ethyl ester for not causing water retention? Somebody told you that creatine gluconate gives you an extra boost of energy, and creatine orotate further improves ATP production? Your coach told you that creatine monohydrate is a must? It’s all true, though it may seem confusing. Now close your eyes and imagine all of these creatines in a single product. This is a revolution! We’re pleased to introduce CREA9 XTREME, the most extreme creatine matrix containing as many 9 forms of creatine combined in unique proportions. You get 1250 mg of the world’s best creatines in just one capsule. Try out this innovative combination and feel the power of absolute synergy! Be careful, though. It’s an extremely potent product. Forget hyper-doses and loading. 3 KING SIZE capsules twice a day will be enough for you to feel the diﬀerence!
CREA9 XTREME is an advanced combination of the 9 most eﬀective forms of creatine.
egardless of what sport you practice, during an intensive workout your muscles get weaker and you may feel an unpleasant burning sensation in the muscles. Why does this happen? Hydrogen ions are released as a result of metabolic changes which occur in the body to provide muscle ﬁbres with energy. The accumulated ions inﬂuence the muscle environment causing acidiﬁcation. A low (acidic) pH not only promotes the activity of catabolic enzymes but also disturbs the process of muscle ﬁbre contraction. However, the human body has developed natural defence mechanisms. Carnosine – an active dipeptide with buﬀering properties neutralizes the release of hydrogen ions. This compound has a de-acidifying eﬀect on muscle tissue and greatly improves training capability during both aerobic and anaerobic exercise. The precursor of carnosine is beta-alanine, and by increasing the level of this amino acid it is possible to efﬁciently reduce muscle acidiﬁcation and workout more intensively. BETA-ALANINE 700 is another exciting novelty from TREC NUTRITION oﬀering top quality beta-alanine. Each capsule contains 700 mg of the pure substance. The product is recommended for all sports.
BETA-ALANINE 700 contains pure beta-alanine increasing your physical exertion capacity.
FUEL(X)PACK RED HOT GEL FILLED UP WITH PURE ENERGY
eeling low on energy when working out and having trouble focusing? Not responding well to stimulants such as coﬀee? Looking for a versatile and potent product that will stimulate you to work out and give you an energy boost? We recommend the new, improved FUEL(X)PACK. It’s a formula containing the most eﬃcient ingredients stimulating and harmonizing the nervous system together with advanced energizers. Each sachet of the product contains not only diﬀerent forms of caﬀeine but also ginseng extracts, L-tyrosine, taurine and B group vitamins necessary for energy production as well as metabolic cofactors. All of this provided to you in an effective dose! The new FUEL(X)PACK will help you quickly ﬁght the ﬁrst signs of fatigue and improve your motivation to do even the most exhausting exercises. With this new product, you will be able to overcome workout stagnation and practice not only longer but also with heavier weights.
FUEL(X)PACK is the most eﬀective combination of energizing and stimulating ingredients.
PROTECTING YOUR MUSCLES AND JOINTS
nyone doing sports is prone to various injuries and accidents. Such problems often result from workout mistakes or improperly performed warm-ups. In order to prevent the unpleasant consequences of overloading, before starting your workout it’s advisable to protect the areas that are particularly prone to injuries. Meet the RED HOT GEL – a pre-workout gel for a warming up massage for athletes and active individuals. Thanks to a special hydrogel technology, it has a non-sticky texture and is absorbed quickly without leaving greasy marks on the skin or clothing. The RED HOT GEL contains 25 Alpine plant extracts and essences with a soothing and warming eﬀect. Applied to the skin, the product increases circulation and permeability in a particular area so the ingredients are able to penetrate deep into muscles and joints. The RED HOT GEL is the perfect solution for any person feeling physical discomfort during exercise.
RED HOT GEL is a multicomponent warming gel for a pre-workout massage.
TREC GRIP WAIST BAG T E TAKING CARE OF YOUR HANDS FOR A SAFE WORKOUT
very person doing weight training knows the importance of safety. During exercise we sweat heavily, and it is diﬃcult to get a good grip on a barbell, dumbbell or a bar with a wet hand. Many of you probably use training gloves but not everyone likes them. For all of you who are not glove fans an interesting alternative has now come about. We’re pleased to introduce TREC GRIP – innovative grips which are a perfect alternative to classic training gloves. Thanks to the special neoprene foam and a highly resistant coating, the grips allow you to fully control the weight you are lifting. At the same time, TREC GRIPS ensure optimal ventilation to prevent your hands from sweating and protect them against abrasion and unpleasant blisters. With TREC GRIPS, your palms will stay dry, and the weight will never slip out of your hands. TREC NUTRITION oﬀers two models of TREC GRIPS: FITNESS and HEAVY. The ﬁrst one is recommended for a light workout using ﬁtness equipment with weights, and the second one is for heavy exercises with free weights. Each model is available in two colour variants.
TREC GRIPS are innovative and safe training grips protecting your hands during the workout.
SMALL, BLACK & PRACTICAL
here are some things that every athlete needs to have with them even during a workout. Athletic clothing usually comes without pockets and if it has some, they are often impractical. It doesn’t matter if you need to take your keys, documents, a portion of your supplement, an energizing gel or your cell phone, the problem is always the same: there’s no place to keep these things! We have found the perfect solution for you. With the new TREC NUTRITION waist bag, you will be able to pack your personal items and always keep them with you. The black pouch with silver logos has 4 zippered pockets: the main one, the back one and two small side ones. The back wall of the bag is made from special fabric that expels humidity to prevent sweating. It has a wide web belt with a buckle and adjustable waist. Thanks to its anatomical shape, the bag oﬀers optimal capacity and is comfortable to wear. With the waist bag, you will be able to move freely and be sure that it remains in place even during a heavy workout.
The WAIST BAG will ﬁt all of your personal items you may need during your workout.
TREC SHAKER CLASSIC & SPORT
SIMPLE, YET INGENIOUS
t may seem impossible to improve a supplement shaker even further. Anyone who uses protein, bulk and weight gainers as their daily supplements knows that it is sometimes diﬃcult to obtain the perfect consistency. Meet our two new shaker models: CLASSIC and SPORT which, instead of a strainer, use an innovative BLENDER BALL made from surgical steel wire resistant to food. With the new shaker, you will be able to thoroughly mix your favourite powder with water or milk. Shakes prepared in the TREC SHAKER CLASSIC and SPORT are simply perfect oﬀering homogeneous creamy consistency without the unpalatable foam. Both blenders are made from top quality inert material with great attention paid to every tiny detail. Our products are equipped with a specially contoured mouthpiece which is extremely tight and comfortable to use. TREC SHAKER CLASSIC is made from a soft touch transparent material which is easy to keep clean. Oﬀering a simple and aesthetic design, the product is highly functional. It is the perfect utensil to prepare protein supplements, gainers, omelettes and sauces. TREC SHAKER SPORT is a super trendy shaker that can be used to prepare any kind of sports drink, including isotonic drinks and protein supplements. It is made from a resistant, smooth and stylish coloured material. Additionally, it has a handle and a cap covered with special silicon rubber to prevent the bottle from slipping out of your hand, even when wet. The shaker has an anatomical shape to make it easier to use during a workout. It is narrow and ﬁts most standard bottle cages on bicycles or ﬁtness equipment. Both products are extremely durable and dishwasher safe. SHAKER CLASSIC is available in two sizes: large (black or red cap) and small (black, red or pink cap). SHAKER SPORT also comes in two sizes: large (red and blue) and small (red, blue and pink).
TREC SHAKER CLASSIC & SPORT will help you prepare amazingly smooth and tasty shakes. www.vitamin-shop.co.uk
THE POWER OF
OF SIMPLICITY CrossFit does not require any specialised equipment but it does need an immense commitment. It is a workout routine based on intensive strength and endurance training which will help you get super fit. With CrossFit, you will be able to quickly improve your speed, strength and training capability and become more fit than ever. Millions of people around the world practice CrossFit, including rangers, policemen and professional fighters as well as average sports enthusiasts. Do you want to know how to start your CrossFit training? If yes, this article is for you.
What is CrossFit?
Have you ever wondered how professional athletes get into rock-solid shape? How come MMA fighters have superhuman endurance and are able to go through even extremely tough fights? How do you build your body into such form and reach such training capability? Technical workout is one thing but the basis for getting into shape is appropriate general physical preparedness. Without it, you can’t win any title or competition. Are you thinking gym? Forget it! What you need here is a completely different workout. In order to reach your top training capability, you have to use your functional movements that you naturally make in your daily life and while practicing your sports discipline. Forget the artificial and isolated movements and start training for real! It’s time for a change, it’s time for CrossFit!
Wrocław, Bielany Wrocławskie. You’re approaching the 7kontynent club and see people running outside hitting a tyre with a hammer and exercising with some strange dumbbells and other equipment. You come inside and quickly realize that something’s wrong. Well, you are right. You’re not in a typical fitness club or gym. You’re in a real sports hotbed! Welcome to CrossFit Mjolnir, Poland’s first licensed CrossFit centre. Here, the word „fitness” gains a new dimension. It has nothing to do with gymnastic routines set to lively music; it’s a struggle for getting ultra-fit. What does it mean to an ordinary mortal? The objective in CrossFit is to improve fitness, training capability, strength and speed. Changing your appearance and losing extra weight are not the main goals here but rather a side effect of the training. The basis of CrossFit is an advanced high-intensity strength and
classic examples of CrossFit workout BARBARA (5 TIMED ROUNDS) 20 pull-ups 30 push-ups 40 sit-ups 50 squats
ANGIE (TIMED) 100 pull-ups 100 push-ups 100 sit-ups 100 squats
EXECUTION: Both sets are timed, i.e. they have to be performed as fast as possible.
Pull-up: You grab the bar and starting from a hanging position with straight arms you pull yourself up until your chin is over the bar. Push-up: These are full push-ups with your elbows locked. You lower yourself until the chest makes contact with the ground. Sit-up: You lie on your back and do the crunch by lifting your torso from the floor until it is fully contracted. Next, you lower the torso until your shoulder bones make contact with the ground.
Squat: With your legs wide apart and the feet aligned with the hips, you do a deep squat descending until your hip joint is lower than the knee joint. Then, you stand up straightening your knees and hips.
endurance workout. What does it mean? Don’t expect to be asked to calmly do cable pull-downs. Also, it won’t be enough if you do a couple of repetitions. And there is no two-minute rest between each series of exercises. You won’t know which exercises will make your biceps grow and which are meant to develop your biceps femoris muscle. Instead, you will learn completely different things, such as how to work out to become ultra-fit and achieve excellent performance. What you do with this knowledge is entirely up to you. This doesn’t mean that there’s no place for weight training in CrossFit. In fact, barbell and other weight exercises are part of many different workouts. These are, however, totally different exercises than the ones you’re used to. They are dynamic and engage many different muscles groups at one time.
by millions of people across the globe not only in affiliated clubs but also in garages or outdoors using minimum equipment. This doesn’t mean, however, that CrossFit is a discipline you only practice for yourself. CrossFit Games is a competition held for the best and the most advanced CrossFit athletes. Only the strongest and the most resilient participants compete for the title of the „Fittest on Earth”. Additionally, CrossFit works as a basis to build fitness in many other sport disciplines, and not only in the USA. The methods are used in most team sports as well as many individual disciplines. It is practiced by football, volleyball and rugby players as well as fighters, wrestlers and many other professional athletes.
Crossfit was developed in late 1970s/early 1980s by Greg Glassman who was testing different workout regimens in his garage. He discovered that short, high-intensity and varied exercises were the most beneficial. They didn’t require any fancy equipment or much space, and allowed working most of key muscle groups in short time. People who tried out Glassman’s workout literally fell in love with it instantly giving up other, less efficient types of physical activity they had used before. In 2001, the website www.crossﬁt.com was created for people from around the world to share their training plans and comments as well as to use the WOD (Workout Of The Day) set of exercises that are updated daily. Today, CrossFit is a well-developed sport practiced
You are probably wondering if CrossFit is a sport for everyone. Yes, it can be practiced by any person at any age. Research was conducted to determine the influence of this type of physical activity on older people or individuals with circulatory diseases. The exercises are the same for everyone; what is different is the intensity that needs to be wisely adjusted, including the speed the exercises are performed, the number of repetitions and the resistance. The great advantage of this workout system is its incredible diversity. CrossFit hates monotony. There are thousands of workouts available so everyone can choose their exercises individually. Many athletes go as long as six months without repeating the same WOD! In addition to professional athletes and members of special forces, CrossFit is also practiced by ordina-
Is CrossFit a sport
ry people who just want to be more fit, healthier and not only that. It is best to do this type of exercises in a group, especially if the workout takes place in a club specializing in this discipline. People who practice CrossFit constitute a real community. They support and cheer on each other as they all start and end the whole workout together. This is the only training regime that gives you so much satisfaction and joy. All results are meticulously measured, calculated and noted down on a board. The fact that your colleagues are able to see your results is what pushes you to work even harder. You can follow your progress on a regular basis, and in the case of CrossFit results come really fast. The things that seemed unreal just a while back suddenly become reality. Fighting your own weaknesses and overcoming them is what makes everyone most excited. CrossFit is not just about tough workouts and struggling with resistance. As a result of this training, you will quickly become more fit than ever. You will be stronger, faster and more flexible. You will feel really athletic and this will give you a great boost in selfesteem to enjoy in your daily life. The workout will also have many advantages for your appearance. Extra weight and body fat disappear at an incredible speed. CrossFit offers such concrete, tangible and quick results that it has become popular among celebrities.
Where do I start? I recommend starting CrossFit workouts from a set of exercises using own body weight as resistance. That way, you will be able to feel the metabolic aspect of CrossFit that most people practicing other sports find very surprising. Pull-ups, push-ups,
air-squats or running may be mixed in numerous interesting combinations. The exercises are performed in a sequence in timed workouts. The aim is to try to do them as fast as possible and minimize the rest between the movements. Such workout may have a significant influence even on the most fit athlete, while a non-trained person will be able to quickly improve fitness, strength and endurance. Workouts may be performed in one or several rounds. Exercises can be done by performing either as many repetitions in a given time as possible or a specific number of timed repetitions. The intensity of such activity is always so high that you’re able to work your muscles in no time, including muscles you usually don’t get to use in a normal gym. CrossFit workouts are based on capacity-building exercises (e.g. running, jump rope), gymnastic movements (working with own body weight, e.g. pull-ups, push-ups) and weightlifting (working with weights, e.g. Olympic weightlifting, kettle bells). As different exercises are mixed, there are unlimited combinations of new workout sets. All you need to do is to know and follow the basic rules. Don’t forget that all movements have to be functional, i.e. multi-joint. In CrossFit, we never work isolated muscles!
the tailored workout And what if you can’t do 100 pull-ups? How do you do your workout then? Here’s where the concept of scaling comes in. Scaling is adapting the workout to each person’s individual fitness condition and technical skills. It is a craft that allows adapting WOD to the capabilities of all of those working out. For instance, we can alternate pull-ups with ring rows (pulls on gymnastic rings with the feet on the ground) or rubber-band pull-ups (pulls using special support rubber bands). Also, 100 repetitions may be reduced by half to 50 complete movements. In CrossFit, it’s your technique that matters, regardless of whether you’re training with
your own body weight or a barbell. Once you have your technique mastered, you will be able to do more repetitions in shorter time while keeping your joints and muscles completely safe. After you have practiced the basic movements and gained an under-
rice and groats, and avoid simple sugars by all means. You can of course utilize any type of supplements to help you eliminate nutrient shortage. I recommend fast-acting WHEY 100 and ISOLATE 100 proteins. Concentrated carbohydrates, such as VITARGO
Every day I see new people who got bored with gym training or aerobics. They come to our club and want to see what CrossFit is about. They come, they try it and... they don't want anything else. They want to be CrossFit, they want to be real athletes. ROMMEL PICON standing of what CrossFit workout is about, you will be able to move on to more advanced WODs including elements using extra weights. You are all invited to set out on this amazing CrossFit journey and start training with us!
CrossFit & Nutrition Regardless of what sport you practice, you need to create the right conditions for your body to recover properly. Intensive training without a well-balanced diet and wisely selected supplements may be more harmful than beneficial. CrossFit is short, yet very demanding physical exertion which is extremely challenging for the body. During the training, it is necessary to quickly and efficiently produce energy, and afterwards provide the body with essential nutrients. In the diet recommended for this type of physical activity, 30% of the daily caloric intake should come from high-quality protein and 40% from complex carbohydrates with a low glycaemic index. The remaining caloric input should be healthy fats. Ideally, you should choose products with the maximum nutritious value and of top quality. Protein from meat or fish is a better option than dairy products. As regards carbohydrates, you should eat whole grain cereals, such as cereal flakes, wholemeal bread, brown
ELECTRO-ENERGY and MAX CARB are also a good option. During CrossFit workouts, we sweat heavily, and that’s why it is important to replenish necessary vitamins and minerals. MULTIPACK, MAGNE-100 SPORT or VITAMIN B COMPLEX are essential supplements. CrossFit workout is based on anaerobic transformation of glucose and it may lead to severe tissue acidification. That’s why it is recommended to use supplements to reduce this negative process. Beta-alanine is the perfect product as it additionally increases the muscles’ capability to work against extremely intense resistance. You can find it in CARNOTRIX or BETA-ALANINE 700. Many athletes often don’t have enough energy to start another workout, and that’s when it’s a good idea to take energizing and stimulating products. I myself use RED FASTER or S.A.W. whenever I need a power boost to coach a class. During particularly highintensity training periods, I would suggest creatine to advanced athletes as it adds strength and increases the contraction rate of muscle fibres. An extensive increase in the body mass or tissue hydration is obviously undesired in CrossFit, and that’s why creatine products need to be based on the advance forms of the substance. So far, I have always been pleased with CM3, and now there’s another new product, CREA9 XTREME. I definitely have to try it. ROMMEL PICON: CROSSFIT LEVEL 1 TRAINER – CROSSFIT MJOLLNIR TEAM
Article and photographs courtesy of 7KONTYNENT GYM&FITNESS, Bielany Wrocławskie.
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CLENBUREXIN 180 caps.
SUPER OMEGA-3 60 CAPS. CAPS APS
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CREATINE MICRONIZED 200 MESH
IS SIMULTANEOUS FAT LOSS AND MUSCLE GAIN PROBABLE? UNFORTUNATELY NO! HOWEVER, IT IS POSSIBLE TO INCREASE MUSCLE MASS WITHOUT REDUNDANT KILOGRAMS OF FAT! IN THIS ARTICLE I WILL TRY TO INTRODUCE TO YOU THE MOST IMPORTANT ASPECTS OF BUILDING QUALITY MUSCLE MASS WHICH HAS PROVED TO BE REALLY EFFECTIVE FOR BOTH ME AND FOR MY CLIENTS.
QUALITY MUSCLE MASS BUILDING MY BEGINNINGS YOU CAN’T BUILD MASS FOREVER! Being a typical ectomorph, in the first years of training I didn’t have to bother about fat tissue. All the more so because at the beginning I weighed just less than 54 kg being 173 cm tall – you can easily imagine what I looked like at that time. As a teenager and body-building novice I had no idea of how I should eat and probably just like most of you I assumed that the more the better. Considering the fact that I looked at food from the angle of calories, I often “loaded” myself with chocolates, bars and various other sweets. Just to get the scale go up. For some time, thanks to fast metabolism, this didn’t hamper me in building muscle mass of relatively good quality, however, this didn’t last long. The problems began when the scale moved closer to 80 kg and suddenly on my stomach where there was always a clear-cut six pack, a considerable layer of fat appeared. To top it all, my other muscles lost their cut and everything started to look like fat and not muscle. Thus my chest, shoulders or legs, tortured during training, became flat
and swollen. As if that weren’t enough, my weight gain stopped totally and for several months despite many changes I tried to introduce to my training it wouldn’t budge forward even a gram.
A PERIODIZATION IN TRAINING IS A MUST! Finally I came across one of the bodybuilding magazines in which I read about training periodization. Only then I realized that for 6 years I “had been bulking” and that for all that time I had been training almost in the same way. I think that many of those who train make the identical mistake while trying to increase their muscle mass throughout the year whatever the cost. By the way they stuff themselves with colossal amounts of calories by eating not necessarily healthy food in the hope that the caloric surplus will produce an increase in the muscle mass. The majority of them will reach the intended results in part, however, the extra kilograms are usually made of fat tissue and not muscle tissue. The human organism has limits which cannot be extended endlessly – the constant increase of weights with each training session is impossible, just like eating more and more.
ANNUAL TRAINING CALENDAR TRAINING PERIOD
QUALITY MUSCLE MASS BUILDING
March, April, May
FAT TISSUE REDUCTION AND IMPROVEMENT OF MUSCLE DEFINITION
June, July, August
QUALITY MUSCLE MASS BUILDING
October, November, December
So what should we do when we already start banging our head against a brick wall and the effects of our efforts are meagre or nonexistent? The best way out is the absolutely new method of muscle stimulation! In my case the method that works best is the division of the entire year into concrete periods: strength building, muscle mass building, fat tissue reduction and working on definition improvement. I will try to present what such division could look like and how long the individual periods during the year should last. In the table below you can find the model twelve-month training calendar with quality muscle mass building as its priority. Attention! Remember that each of these periods should be followed by one or two weeks of detraining. In this time we train with the minimum possible intensity. This will let us regenerate after the hard work during a given period and enter the next stage of the annual plan with the full stock of energy. In my case a few days of rest and a week of low intensity FWB exercises works well in the detraining period.
EVALUATE YOUR PROGRESS! During my participation in bodybuilding competitions over the past several years I was in a way forced to have cyclical training. While preparing my starting form I went through successive stages of building strength, muscle mass and cut. In my opinion this last period, that is working on the reduction of fat tissue, has the greatest impact on the quality muscle mass building and at least once a year every lover of bodybuilding who trains regularly should
MO M OD O DEL TRAINING TRAINING MODEL DURING THE THE QUALITY QUALITY DURING undergo 12 weeks of hardcore “cutting”. Thanks to that we are able to evaluate realistically our progress getting rid of the excess water and fat accumulated under our skin. Then the entire truth comes to light and we can see what we have achieved during the muscle mass building period: unnecessary fat or several kilograms of solid compact muscles. In order to explain it even better let me quote one of the actual examples I encountered during my work with one of my clients. While building the muscle mass I assessed his physique and I assumed that one of the strongest muscle groups was his chest – it looked really good, it didn’t lack density, and it didn’t have any weaker points. To my surprise when we had struggled through the entire period of fat tissue reduction it appeared that it was the chest that stood out from the rest. While working on the muscle mass we take in large quantities of carbohydrates and this influences the increased retention of water in the muscles. In my case, for example, this relates to shoulders: while bulking they are nearly as big as my head, but they decrease significantly during cutting. That is why I think that everybody who failed to go through at least one entire fat tissue reduction period should give some thought to the question whether the strongest muscle groups are real muscles or maybe subcutaneous water and fat.
METABOLISM LIKES CHANGES. DON’T WORRY ABOUT YOUR MUSCLE MASS AFTER REDUCTION! Another argument in favour of training periodization is the “anabolic effect”. If we work well throughout the fat tissue reduction period, our metabolism speeds up to the limits of its abilities – and just in this moment we can record the highest increases in the clean muscle mass. This is the best way to start the quality muscle mass building period, immediately flat out. In this period the organism works literally like a vacuum cleaner, absorbing almost any gram of food straight into the muscles. They become full and as hard as a rock, and at the same time they maintain a very good quality all the time! I love this carefree period of several weeks after the competition – it is just then that we, competitors, can afford the moment of oblivion and throw caution to the wind a bit as regards food. Yet nothing lasts forever and if we want to keep the good quality of the muscle mass for most of the year we have to return quickly to well-composed meals. I think that 4 weeks of increased calorie intake and of “cheat meals” is the maximum period we can afford. So how can we pass
safely to building the muscle mass so that we can avoid wasting the quality we have achieved with such a hard work? The most important role here is played by the skilful composition of calories and macroelements. On the next page I present my own dietary plans: “A” is a diet from the last period of fat tissue reduction, and “B” is a diet from the final period of quality muscle mass building.
SELECT YOUR FOOD CAREFULLY When composing our diet we should pay special attention to a few issues, first of all we should choose the least processed food products. In the case of carbohydrates these should be complex carbohydrates with a low glycemic index: oat flakes, brown rice, basmati rice, buckwheat groats, sweet potato, wholegrain pasta. When building quality muscle mass it is good to start from ca. 2 g carbohydrates per kg of bodyweight and increase their intake gradually. Choose low-fat protein sources: chicken breast, turkey breast, lean beef or fish like salmon, codfish or tilapia. Eggs are also a rich protein source although yolks are still the subject of much controversy among dieticians. I would avoid cottage cheese which may affect the quality of the muscle mass. Fats in a diet are often underestimated despite the fact that they have huge impact on the improvement of the condition of the entire organism. Here I have in mind the unsaturated fats which among others reduce the bad cholesterol values and the risk of heart diseases. Moreover, they cause the feeling of satiety; thanks to it we nibble fewer unhealthy snacks between meals. Good sources of unsaturated fats are, among others: olive oil, grape seed oil, nuts, almonds, fatty acids in capsules – SUPER OMEGA-3 and OMEGA 3-6-9. I think that at the beginning 1 g of fats per kg of bodyweight is the necessary amount which you can try to increase gradually. However, if the quality of the muscle mass is important for you, I wouldn’t exceed 2 g per kg of bodyweight. When building quality muscle mass the regular meals consumed at equal intervals of every three hours are as important as the nutrition values themselves. Many of those who train forget about this aspect, despite the fact that it is of no small importance for the final effect of the well-composed diet. When everything is all set, the only thing to do will be to write down extra kilograms of the muscle mass in your training diary. In my opinion its real increase of 0.5 kg per week is quite probable. Naturally
MUSCLE M MUSCLE MASS ASS BUILDING PERIOD BUILDING PERIOD
4-DAYS SPLIT MONDAY: CHEST/SHOULDERS – FRONT AND CENTER AKTON 1. Incline Bench Press: 4 sets x12/10/8/6 rep. – in last set “drop set” 2. Incline Flyes: 3 sets x 8 rep. 3. Decline Bench Dumbbell Press: 3 sets with weight regression: 6/8/12 rep. 4. Cable Crossover: 3 sets x 12 rep. 5. Seated Dumbbell Press: 3 sets x 10/8/6 rep. 6. Straight Bar-wide grip-Upright Row: 3 sets x 10/8/8 rep.
TUESDAY: LEGS/ABDOMEN 1. Pre-exhaust metod: Lying Legs Curls: 3 sets x 12 rep. 2. Barbell Squats: 4 sets x 15/10/8/6 rep. 3. Leg Press: 4 sets x 12 rep. (6 rep. + 6 rep.) 1st set: 6 rep. feet wide, fingers on the outside and 6 rep. feet narrow, fingers on the outside 2nd set: 6 rep. feet wide, fingers parallel and 6 rep. feet narrow, fingers parallel 3rd set: 6 rep. feet wide, fingers on the outside and 6 rep. feet narrow, fingers on the outside 4th: 6 rep. feet wide, fingers parallel and 6 rep. feet narrow, fingers parallel 4. Straight Legs Dead Lift: 3 sets x 12 rep. 5. Abs Crunches: 3 sets x max. number of reps
WEDNESDAY: REST THURSDAY: BACK/REAR DELTOID 1. E-Z Bar Bent Over Barbell Rows: 4 sets x 15/10/8/6 rep. 2. Dumbbell Row: 3 sets x 10/8/6 rep. + “drop set” 3. Chin-Ups: 3 sets with max. number of reps 4. Close Grip Seated Cable Row: 3 sets x 10/8/6 rep. 5. Bent Over Dumbbell Side Rises: 3 sets x 10 rep. 6. Dumbbell Shoulders Shrugs: 3 ”double drop sets” (every drop set until muscle exhaustion) FRIDAY: BICEPS/TRICEPS/ABDOMEN 1. Pre-exhaust metod: Isolation Biceps Curls: 3 sets x 12 rep. 2. Standing E-Z Barbell (or straight bar) Biceps Curls: 3 sets x 10/8/6 rep. Notice: In the last set take a break for 10 second and make 2–3 reps more until muscle exhaustion, after next 10 second repeat it again. 3. Standing Dumbbell Hammer Curls: 3 sets x 8 rep. 4. Close Grip Triceps Push Down: 3 sets x 12 rep. 5. Lying E-Z Bar French Press: 3 sets with weight regression 6/8/12 rep. 6. Triceps Dips: 3 sets with max. number of reps 7. Hanging Leg Raises: 3 sets with max. number of reps
if the quality muscle mass building period precedes the stage of fat tissue reduction, the initial increase of the muscle mass during the first weeks may be much higher. This is related to muscle glycogen overcompensation and increased water retention in the organism. The 12-week cycle of muscle mass gain should bring about the increase of even 6 kilograms of good quality muscles.
TRAIN HARD OR GO HOME The training during muscle mass building should be based primarily on heavy and compound exercises with free weights. Together with high intensity and an appropriate diet they will ensure a good increase of the quality mass. All the time a large group of persons training in a gym is convinced that exercises with a barbell and dumbbells are for bulking, and machines are for cutting. To some extent this is true because of isolation exercises done on machines and cables, however, it is the diet that has the largest impact on muscle quality. If you want to do isolation exercises during the quality muscle mass building you should apply them at the beginning of the training as the initial muscle workout or at the end of the training so that you can pump your muscles to the maximum. When preparing your training plan choose 2 or 3 compound exercises and 1 isolation exercise. Do them consequently each week trying to increase the load gradually or do more repetitions with the same load. If the stagnation catches you after some weeks, change the basic exercise to another compound one. Try to modify your training slightly every 3â€“4 weeks so that your muscles cannot get used to it too much. You can also change one or two exercises to completely new ones or juggle with their order.
SUPPLEMENTS FOR QUALITY MASS GAIN SHOULD BE OF THE HIGHEST QUALITY On the basis of my personal experience during the work with my clients I have noticed that while a deficit of carbohydrates in the diet is rather rare, the protein doses are definitely too small. This often has a purely economic background. Another reason for this is that people are not used to eating meat more often than once a day. In this case the high protein supplements like WHEY 100, WHEY CREAMY COCKTAIL or ISOLATE 100 which can be used at almost any time of the day come to the rescue. Remember! Proteins are the basic building material of the pure muscle mass so make sure that you get enough of them. Similarly many people forget about the beneficial effects of fats â€“ luckily they are also available in the form of supplements.
DIET AND SUPPLEMENTATION PLAN A
WEIGHT of ca. 85 kg DIET AND SUPPLEMENTATION (from my last period of fat tissue reduction)) AFTER GETIING UP: 8.00 10 g L-GLUTAMINE XTREME + 10 g BCAA POWDER
1ST MEAL: 9.00 Omelette: 100 g oat flakes, 15 large egg whites, one yolk After meal: 1 tab. MEGA MINERAL PACK, 1 kap. MAGNE-100 SPORT, 1 tab. MULTI PACK, 1 tab. STRONG C 1000, 1 kap. VITAMIN B COMPLEX PROTEIN: 50 g CARBOHYDRATES: 66 g FATS: 4 g CALORIES: 500 kcal
2ND MEAL: 12.30 50 g wholegrain pasta + 250 g boiled chicken breast, 100 g broccoli PROTEIN: 50 g CARBOHYDRATES: 36 g FATS: 0 g CALORIES: 344 kcal
3TH MEAL: 15.30 50 g wholegrain pasta + 250 g boiled chicken breast, 100 g broccoli PROTEIN: 50 g CARBOHYDRATES: 36 g FATS: 0 g CALORIES: 344 kcal
4TH MEAL: 17.30 50 g basmati rice, 250 g chicken breast + 1 spoon of grape seed oil PROTEIN: 50 g CARBOHYDRATES: 36 g FATS: 15 g CALORIES: 479 9 kcal
BEFORE TRAINING: 6 tab. CARNOTRIX + 10 g BCAA TURBO JET + 10 g L-GLUTAMINE XTREME
AFTER WORKOUT: 10 g BCAA POWDER + 10 g L-GLUTAMINE XTREME
15 MIN. LATER 50 g ISOLATE 100 PROTEIN: 42 g CALORIES: 168 kcal
5TH MEAL: 21.00 50 g basmati rice + 250 g lean beeff steak PROTEIN: 50 g CARBOHYDRATES: 36 g FATS: 0 g CALORIES: 344 kcal
30 MIN AFTER MEAL: 1 tab. MEGA MINERAL PACK, 1 kap. MAGNE-100 SPORT, 1 tab. MULTIPACK, 1 tab. STRONG C 1000, 1 kap. VITAMIN B COMPLEX
6TH MEAL: 23.30 300 g steamed codfish + 20 g walnuts PROTEIN: 60 g CARBOHYDRATES: 0 g FATS: 15 g CALORIES: 374 kcal
SUMMARY: PROTEIN: 352 g CARBOHYDRATES: 220 g FATS: 34 g CALORIES: 2594 kcal
WEIGHT of ca. 93–95 kg DIET AND SUPPLEMENTATION AFTER GETING UP: 8.00 1 kap. DIBENCOZIDE FORCE 10 g BCAA POWDER + 4 kap. CM3
1ST MEAL: 9.00 Omelette: 120 g oat flakes, 12 large egg whites and 3 yolks + 2 pineapple slices + peanut butter PROTEIN: 54 g CARBOHYDRATES: 82 g FATS: 40 g CALORIES: 904 kcal
AFTER BREAKFAST: 1 tab. MEGA MINERAL PACK, 1 kap. MAGNE-100 SPORT, 1 tab. MULTIPACK, 1 tab. STRONG C 1000
2ND MEAL: 12.30 100 g wholegrain pasta, 200 g roasted salmon, 200 g broccoli PROTEIN: 42 g CARBOHYDRATES: 70 g FATS: 26 g CALORIES: 682 kcal
3TH MEAL: 15.30 100 g wholegrain pasta, 200 g roasted salmon, 200 g broccoli PROTEIN: 42 g CARBOHYDRATES: 70 g FATS: 26 g CALORIES: 682 kcal
(from the period of quality muscle mass building)
BEFORE WORKOUT: 1 kap. DIBENCOZIDE FORCE 2 miarki S.A.W. + 10 g BCAA TURBO JET
AFTER WORKOUT: 56 g VITARGO ELECTRO-ENERGY (2 scoops) + 50 g ISOLATE 100 + 10 g BCAA POWDER + 4 kap. CM3 PROTEIN 45 g CARBOHYDRATES: 50 g FATS: 0 g CALORIES: 380 kcal
5TH MEAL: 21.00 100 g basmati rice + 200 g beef + 2 pineapple slices PROTEIN: 42 g CARBOHYDRATES: 80 g FATS: 7 g CALORIES: 551 kcal
30 MIN. LATER: 1 tab. MEGA MINERAL PACK, 1 kap. MAGNE-100 SPORT, 1 tab. MULTIPACK, 1 tab. STRONG C 1000
6TH MEAL: 23.30
4TH MEAL: 17.30
40 g WHEY CREAMY COCKTAIL 1 tablespoon of peanut butter PROTEIN: 42 g CARBOHYDRATES: 3 g FATS: 26 g CALORIES: 360 kcal
100 g basmati rice, 200 g chicken breast + 1 tablespoon of peanut butter PROTEIN: 42 g CARBOHYDRATES: 76 g FATS: 15 g CALORIES: 607 kcal
SUMMARY: PROTEIN: 309 g CARBOHYDRATES: 428 g FATS: 130 g CALORIES: 4118 kcal
If you compare both types of diet and look at the final nutrition values you will notice significant differences in the number of macroelements and total supply of calories. The exception is the egg white which I try to provide with the diet throughout the year at the same level. Admittedly, in the period of muscle mass building with the weight increase the average consumption of egg white per each kilogram of bodyweight decreases but at 95 kg it is still high – on average it is 2.5–3.5 g of egg white per kilogram of mass. The two periods are more or less 16 weeks apart – in this time I increase the number of calories gradually and slowly, adding to the diet 20 g carbohydrates and 10 g fats per week on average, that is 170 calories per week in total. This amount of calories is safe enough to allow me to completely control the increase of the muscle mass all the time and if at any moment I notice an excessive increase of fat tissue and deterioration of the shape quality I suspend increasing the calorie dose for two or three weeks. If the situation does not improve, for the period of 3–4 weeks I add two or three 25 minute long aerobic sessions per week. In the majority of cases this is sufficient to get the situation under control and to restore the good quality of the muscle mass.
Special consideration should be given to fatty acids contained in gel capsules SUPER OMEGA-3 or OMEGA 3-6-9. So if you don’t have fish rich in this constituent in your diet these products should certainly be included in your supplement set. Strength and energy are the two basic elements of successful training. If you feel tired after work and you lack power and motivation to go to the gym and give all of yourself, reach for creatine or pre-workout stack. Creatine is one of the best approved substances helping to increase the muscle strength and mass. There are many kinds of creatine available on the market, however, considering the objective of the quality muscle mass building the choice is simple. I recommend tricreatine malate which builds the muscle mass without unnecessary water retention in the muscles thus maintaining their good quality all the time. I myself am an ardent fan of CM3 which is excellent even in the first weeks of pre-competition preparations. Also the novelty – CREA-9 XTREME looks extremely interesting and I will certainly make use of it during the nearest cycle. While creatine helps to increase the muscle strength, the pre-workout stack gives you an extra boost just before the exercises. The excellent composition of numerous constituents gives the feeling of incredibly hard muscles which literally tear your skin open. Here the optimal proposition will be S.A.W. or NITROBOLON which already deserves the title of a classic. During training we stimulate muscle growth but the entire process of muscle mass building starts just after its end. The first thing we should take care of is stopping the catabolic process or destruction of muscle fibres. The best solution is a portion of branched-chain amino acids (BCAA) with L-glutamine. We can use the ready premix of both ingredients – BCAA G-FORCE, or like me – two separate products, BCAA POWDER and L-GLUTAMINE XTREME. Glutamine is an amino acid which has a very broad spectrum of activity: not only does it regenerate muscles well but it is also excellent in strengthening our immune system and just like creatine hydrates the muscle cells making them fuller and harder. Vitamins and minerals may seem unnecessary among such a wide range of supplements; however, some of them have significant impact on better muscle mass gain. B group vitamins give more strength and help in digesting larger amounts of the major building material, proteins. Magnesium is responsible for proper muscle work and tone, it also helps us relax. Vitamin C strengthens our organism and in higher doses acts as a gentle diuretic helping us achieve a slightly better muscle quality. Moreover, it prevents infections. For all these reasons I take MULTIPACK, STRONG C-1000, MAGNE-100 SPORT and VITAMIN B COMPLEX regularly.
SUMMARY As you can see for yourselves the final success consists of some things one should take to heart. Bodybuilding is as demanding as the marathon – it is a long and hard work, constant effort we put not only into our training but primarily into our diet. You must remember that your work on the improvement of your shape doesn’t end at the moment you leave the gym. Without the proper diet, supplementation and regeneration the entire effort put into the training will be wasted. Remember – when building muscle mass this is the quality, not the quantity, that matters. DAWID GELER
DIBENCOZIDE FORCE is a specialist supplement, enriching the diet with vitamin B12 in the form of its active coenzyme (5’-deoxyadenosylcobalamin). This compound increases the ana bolic potential of the organism and has very important regulatory functions. It intensifies the metabolic turnover of proteins, fats and carbohydrates, which indirectly increases the appetite and accelerates the construction of muscle mass and strength. DIBENCOZIDE FORCE improves the general physical condition of the organism and increases its capacity during intensive effort with high oxygen consumption.
Stimulation Concentration SPORT, WORK AND DAILY ACTIVITIES REQUIRE MAXIMUM MOBILIZATION OF OUR ORGANISM. TO COPE WITH DIFFERENT TASKS, OUR BRAIN MUST WORK VERY FAST AND CONTINUOUSLY SEND NERVE IMPULSES TO CELLS DISTRIBUTED THROUGHOUT THE BODY. HOWEVER, EVEN THE BEST MACHINE CAN FAIL AT TIMES.
atigue kicks in, which is a normal response of the nervous system to too much strain. What to do when we no longer feel like doing something? How to spur oneself into action? Supplementation can prove to be very helpful here.
FARTHER, FASTER, MORE…
The brain processes enormous amounts of data received via senses and additionally monitors contractions of as many as 640 skeletal muscles. A movement of even the tiniest muscle in the human body requires a complex control system. Its functioning depends on the efficient transmission of information within the central and peripheral nervous systems. The speed with which nerve impulses travel over a nerve pathway from the brain to motoneurons (movement neurons) determines the time of response to the stimulus. This is of critical importance for a number of different sports, i.e. martial arts, team games, track and field sports, in which fast muscular contractions help to gain a winning advantage over opponents. During intensive physical activity the nervous system receives feedback from muscle cells about increased demand for energy. Hormones accelerate metabolic processes and additional energy reserves are made available. There is a great number of naturally occurring substances which help to boost the mental and physical potential of the human body. You don’t have to look far – popular stimulants used since time immemorial (coffee, tea) or herbs such as ginseng which form the basis of traditional oriental medicine are much appreciated for their vitalizing, toning and stimulating properties. They alleviate fatigue, provide a rapid surge of energy and prolong our activity even during monotonous tasks or night hours. For years, extensive scientific research has been pursued on the use of substances isolated from food in a range of sports disciplines. Today, athletes all over the world use different substances to improve their motivation and increase the level of effective energy and mental concentration. When the going gets tough, these preparations help them to overcome their physical stagnation and achieve better results.
and nerv CAFFEINE AND GUARANA Naturally occurring in coﬀee beans, guarana or tea leaves, caﬀeine is the most well-known stimulant of human mental and physical capabilities. Caﬀeine, chemically known as 1,3,7-trimethylxanthine, belongs to a large group of alkaloids. This substance has a strong and rapid impact on the body, although some people are completely immune to its eﬀects. Caﬀeine is taken up in the digestive tract into the circulatory system and almost instantly penetrates the blood-brain barrier. In the central nervous system caﬀeine competes with adenosine for speciﬁc membrane receptors and blocks them permanently, thus inhibiting the signal of fatigue carried by these substance. This exceptional alkaloid also increases the production of hormones (mostly adrenaline), thus stimulating the circulatory and respiratory systems to work harder and accelerating fat burning. Caﬀeine activates lipid metabolism, limits glycogen breakdown during physical eﬀort, and enhances its post-exercise re-synthesis even by up to 60%. As a result its use before training boosts strength, endurance and energy required for muscular contractions. This substance allows us to exercise longer and stronger, and supports post-training regeneration. However, caﬀeine supplementation should take its source into consideration. Stimulants should be avoided as the uptake of caﬀeine contained in coﬀee or tea is slower and more gradual. Furthermore, these stimulants contain a number of digestive irritants and diuretics that promote production of urine. Therefore, if you look for eﬀective stimulation, you should use products that contain caﬀeine in its purest form – anhydrous caﬀeine. On the other hand, if you need long-lasting and somewhat milder stimulation, it is best to use preparations with guarana extract. Caﬀeine contained in such preparations is slowly released for up to several hours. Of course, there are also products containing both forms of this alkaloid. As far as the recommended dosage is concerned, it should be dosed on an individual basis as the response level to caﬀeine varies between people – the usual dose is between 100 and 300 mg twice a day. It should also be remembered that the body gets used to this alkaloid over time and the more it is used, the weaker the stimulation.
s stimulating energy production
rvous system efﬁciency GINSENG
In addition to popular stimulants, substances contained in herbal plants used in traditional oriental medicine form another highly interesting group of natural boosters. Ages ago, a root shaped like a human being was discovered. It was later found out that its consumption increases vital strength and acts as a remedy for male sexual problems. The herb is called ginseng – now thoroughly examined by scientists worldwide. Among 13 genera of this plant, Korean ginseng (Panax ginseng) and American ginseng (Panax quinquefolium) are considered to be most eﬃcacious and safe. They contain extremely active substances called ginsenosides which increase mental and physical capabilities of the body as well as resistance to stress. Thus, the substances found in the ginseng root are natural adaptogens – they make it easier for the human body to adapt to a changing environment. For sportsmen, this could be periodically modiﬁed training intensity or participation in an important sports competition. If you decide to take a ginseng-based preparation, you should always remember to check if the herbal extract is standardized with regard to the ginsenoside content. With top-quality products tested for the content of these substances, you can be sure of their eﬀectiveness. Additionally, it should also be remembered that ginseng-based products should be used in cycles, for a period of 3 months at most, and then discontinued for at least 4 weeks.
TYROSINE AND TAURINE Not only substances stimulating the mental and physical potential allow greater strength and intensiﬁed energy production. Everybody knows that amino acids are the buildings blocks of proteins, support regeneration of muscular microinjuries and improve the nitrogen balance in the body. However, some of them were found to have additional properties. The properties of L-tyrosine and taurine are most interesting in this regard. These two amino acids are necessary for eﬃcient work of the entire nervous system and secretion of hormones that control the energy production cycle. L-tyrosine is an extremely important precursor in the biosynthesis of dopamine, adrenaline, noradrenaline and thyroid hormones. Not only does this amino acid promote production of an important neurotransmitter, thus allowing eﬀective transmission of information between neurons, but it is also a source of hormones that control energy conversion reactions in the body. Supplementation of this substance provides stable stimulation and protects against the eﬀects of long-lasting stress such as hard training. The recommended dosage is between 0.6 and 2 g L-tyrosine in divided doses.
Secondly, it enables eﬀective biosynthesis of neurotransmitters in the nerve synapses. As a result information between the brain and muscles travels faster. The antifatigue and stimulating properties of taurine provide an additional advantage of using this substance. It limits secretion of serotonin, thus inhibiting the signal of fatigue from the brain and making it possible to continue functioning at the same level of intensity. The recommended daily dosage is between 1 and 3 g – preferably in divided doses.
LECITHIN AND LTHEANINE The process of memorization is exceptionally complex as there is a large variety of factors that inﬂuence the brain functions. Composed of choline and inositol, lecithin has beneﬁcial eﬀects on the stabilization of cell membranes in the nervous system. It is an essential structural component of the brain and nerves. Choline is used for producing a very important neurotransmitter – acetylcholine. Scientiﬁc studies have shown that people who consume large amounts of lecithin can see a signiﬁcant improvement of their cognitive skills, including their memorization speed. Preferably, it should be taken in liquid form for the most rapid and eﬀective uptake – liquid lecithin occurs naturally in e.g. soya beans. L-theanine – a naturally occurring amino acid found in green tea – also has a range of interesting properties. This substance supports functions of the nervous system and brain. It increases the activity of alpha waves in the cerebral cortex, thus minimizing the adverse stressinduced eﬀects on the body.
Taurine has two-fold eﬀects. Firstly, administered together with caﬀeine, it enhances its stimulating properties.
CAFFEINE 200 PLUS
PRODUCT Fast and eﬀective stimulation Higher energy and endurance levels 200 mg ultra-pure caﬀeine in a single capsule
Powerful herbal energizing formula Essential stimulation and focus Concentrated plant extracts
Innovative energizer Eﬀective stimulation without irritation Essential vitamin supplement
CAFFEINE 200 PLUS contains ultra-pure anhydrous caffeine and naringenin, which increases the effect of caffeine. The product stimulates the organism to increased physical and mental activity in an extremely rapid manner. Caffeine not only stimulates the central nervous system, but it also helps to overcome tiredness and workout-related stagnation. This active alkaloid reduces the decomposition of glycogen and increases the metabolism of fat, thus increasing the amount of energy, which is required for truly demanding exercise. The addition of naringenin increases the effect of caffeine and prolongs its activity in the organism.
The recommended allowance is 1 capsule 2 times daily, preferably before breakfast and 30 min. before the workout. Take the product with app. 300 ml of water. Please note: the product has a strong stimulating effect. Do not take before bedtime!
HERBAL ENERGY is a complex of carefully selected herbs with an energising effect. The combination of high quality, concentrated extracts of Guarana, American Ginseng and Korean Ginseng activate the brain and the nervous system, thus supporting the organism during periods of intensive physical or psychological activity. The product intensifies the energy production, improves concentration and diminishes the feeling of tiredness. HERBAL ENERGY increases adaptation capabilities of the organism, making it possible to prolong and intensify the workouts.
The recommended allowance is 2 tablets 2 times daily, preferably before breakfast and 30 min. before the workout. Take the product with app. 300 ml of water. Please note: the product has a strong stimulating effect. Do not take before bedtime!
RED FASTER has been precisely balanced to provide the most effective energizing substances and vitamins. All ingredients have been selected to meet the body’s specific requirements during strenuous and prolonged training. RED FASTER stimulates, improves concentration and reaction speeds, and delays the onset of fatigue symptoms, allowing to radically increase exercise load. RED FASTER is recommended for high-performance athletes and people engaging in intensive physical and mental effort.
CAPSULES: The recommended daily allowance is 1–3 capsules, preferably 30 min. before meal or workout. Take the product with app. 300 ml of water. POWDER: Dissolve a single dose of the formula – 25 g (5 scoops) in 300 ml water using a shaker. Use 1–2 portions per day, ideally before breakfast and 30 min. before exercise. Please note: the product has a strong stimulating effect. Do not take before bedtime!
200 mg CAFFEINE
P E R 1 P O R T I O N – 1 CA P
800 mg 100 mg 100 mg GUARANA KOREAN AMERICAN EXTRACT GINSENG GINSENG P E R 1 P O R T IO N – 2 t a b
500 mg 100 mg 250 mg 75 mg L-TYROSINE
P ER 1 P OR TION – 25 g P ER 1 P OR TION – 1 c ap
Stimulation, energy and focus Instant revival Just 1 sachet per day
FUEL(X)PACK is a multi-ingredient formula with a stimulating, energizing and strengthening action. Active substances help improve the function of the central and peripheral nervous system providing instant revival. The formula increases the production of neurotransmitters and neuromodulators, which significantly increase the speed of information transfer between the brain and muscles. FUEL(X)PACK helps beat sleepiness and stagnation during training, as well as improving concentration and motivation for strenuous physical exercise and intensive mental work.
Recommended daily allowance is 1 sachet. Take the product with approx. 300 ml of water. On workout days: 1 sachet 30 min. before workout. On non-workout days: 1 sachet 30 min. before the first meal. In order to achieve the maximum effects the product should be used systematically for the period of 4–6 weeks. Please note: the product has a strong stimulating effect. Do not take before bedtime!
1,4 g 0,4 g 0,4 g 163 mg
FOCUS L-TYROSINE GUARANA EXTRACT ENHANCERS CAFFEINE PER 1 POR TION – 1 sach
Increased production of neurotransmitters Full concentration and motivation for exercise Pharmaceutical-grade L-tyrosine
Focus and endurance during exercise Support during weight loss programmes Pure crystalline material
Powerful and eﬀective stimulant Active support for brain function Lasting and eﬀective stimulation
Improved brain and nervous system function Supports intensiﬁed mental activity Pure soya lecithin in liquid capsules
TYROSINE 600 contains pharmaceuticalquality L-tyrosine, which stimulates the metabolism and aids the function of the nervous system. It is a precursor of biosynthesis of neurotransmitters: dopamine, adrenaline and noradrenaline, and thyroid hormones. L-tyrosine has a positive effect on memory and concentration, and improves the fat burning process. TYROSINE 600 enhances motivation, endurance and resistance to stress in athletes who train intensively. The product also improves metabolism, at the same time increasing the release of energy from fat tissue.
Take a single serving of the product – 1 capsule 3 times daily between meals. Wash down with 300 ml of water.
TAURINE 900 contains pure crystalline taurine which enhances the body’s physical and mental performance. This amino acid has powerful anti-catabolic and psychostimulating properties, especially during sustained exercise or weight loss diet. Taurine increases the body’s nitrogen balance, limits degradation of muscle protein, and prevents symptoms of fatigue and overtraining. TAURINE 900 helps improve efficiency and endurance in hard-training athletes, as well as enhancing transport of creatine and other nutrients into muscle cells.
Take a single serving of the product – 1 capsules 3 times daily between meals. Wash down with 300 ml of water.
SPEED 8 is the latest dietary supplement providing exceptional stimulation and harmonizing brain function. The specially selected mixture of liquid active ingredients nourishes cells of the nervous system, stabilizes their metabolism, and stimulates them for more intensive function. SPEED 8 energizes and improves concentration and efficiency for up to 8 hours. The formula is recommended for all physically and mentally active people, especially performing prolonged and monotonous tasks.
1 ampoule per day, taken with 300 ml of water.
LECITHIN supplements the diet with highly absorbable liquid soya lecithin in soft gel capsules. Lecithin is a rich source of choline and inositol – building blocks of the brain, nervous tissue and neurotransmitters. It also has lipotropic properties – it breaks down fat molecules accelerating their transport and metabolism. LECITHIN improves memory and concentration, and facilitates weight loss by helping maintain the correct blood lipid profile.
Recommended daily allowance is 2 capsules 2 times a day preferably during a meal. Wash down with approx. 300 ml of water.
600 mg L-TYROSINE
P E R 1 P OR T I ON – 1 ca p
0,9 g TAURINE PER 1 PORTION – 1 cap
1,6 g 1,0 g 165 mg 55 mg NATURAL
L-THEANINE CAFFEINE P ER 1 P OR TION – 2 5 ml
SOY LECITHIN P ER 1 P O R T IO N – 1 cap
A FAMILIAR SIGHT AT THE GYM. PEOPLE FIRST PULL OUT ALL STOPS LIFTING OR PUSHING WEIGHTS, PUMPING IRON ON DIFFERENT MACHINES, THEN WORK THEIR SOCKS OFF ON TREADMILLS, BICYCLES, STEPPERS – THEY BASICALLY WORK THEIR OWN MUSCLES TO DEATH. TWO, THREE DIFFERENT EXERCISES FOR ONE MUSCLE GROUP? LAME! TO ACHIEVE TANGIBLE RESULTS, YOU NEED TO KEEP ON LIFTING TONS OF IRON AND PACKING YOUR MUSCLES ON YET ANOTHER MACHINE. AND ANOTHER...
A TOU OR O
his is one of the legends you can hear through the grapevine, repeated in lockers rooms, preached during spectacular trainings of local gym-stars, punctuated by their loud whines and whimpers, who stack tens of 20- and 25-kg weight plates on a barbell or sliding Smith machine. And since this is a super-tough training, there must be super series. And with weights close to the maximum achievable level by a rising bodybuilding star. They are used as a remedy to stagnation and a way to build up large portions of muscles that a Belgian Blue bull would be proud to show around. Of course, there are people whose genetic make-up and an appropriate approach to their diet, training and rest enable them to achieve most remarkable eﬀects as a result of highly intensive and hardcore gym sessions. But this is the exception rather than the rule. The others will have to abide by the laws of nature which endowed them with the body of Woody Allen, while their lack of knowledge about a proper exercising regime can at most cause an overtraining syndrome. Although the former cannot be helped, you can always
OUGH TRAINING OVERTRAINING
NDROME? ﬁll in the gaps in your knowledge. Not everyone has to resemble Coleman and Yates at the peak of their career. And not everyone will. You must accept this harsh fact of life, come down a peg or two, stop doing two or more back-breaking training sessions popularised by genetic masters and start thinking. Use your head to organise your workout routine, and the amount of weekly pumped iron is not an accurate marker of quality training.
THE BASICS OF TRAINING PROGRESSION Let’s go back to square one. Fact number one. Regular muscle overload stimulates muscle growth and strength. Contrary to conventional wisdom frequently praised by local bodybuilding gurus, increase in the number of muscle ﬁbres, i.e. hyperplasia, is practically of no signiﬁcance in people. It is quite diﬀerent for other species, for example… birds. In Alway’s tests, birds were provided with weights ﬁxed to their wings. After some time their muscle ﬁbres were observed to have increased. However, results of tests carried out on people were ambiguous, therefore, for those who want to achieve measurable visual eﬀects, hypertrophy, i.e. increase in the size of the existing ﬁbres, is more important. This is why we grow in front of our very eyes and have greater strength. This is caused e.g. by muscle overload, i.e. forcing the muscles to speciﬁc eﬀort. Hypertrophy enables increase in the muscle mass and strength solely when regeneration of their ﬁbres is greater than their decomposition. Regular training causes that micro-injuries, in which satellite cells appear, are continuous. Of course, it is important to continue to shock the muscles, thus forcing the body to start accumulating elements necessary for regeneration and „putting up a building larger than the existing one”. The body tries to resist, and protein overcompensation causes that Bruce Banner is transformed into Hulk. But no so fast....
Thus, muscle overload is essential for their regeneration. The fundamental question is to what extent can we do this and when should we take a break? Unfortunately, when walking a tightrope, it is possible to fall down, and this is to some extent similar to too much muscle overload and too great physical eﬀort intensity. Overtraining syndrome means in this case the death of the muscle cell and its replacement by another one. And we would like to achieve protein loss without killing whole cells.
PROGRESSION THE FUNDAMENTAL PRINCIPLE OF EFFECTIVE TRAINING Overtraining syndrome is associated with the endless topic of the principle of progression which means mostly that each subsequent training session should be harder. This can be achieved by e.g. increasing the number of repetitions, series and load, of course, over an adequate period. It is also advisable to ﬁnd out what the repetition maximum (RM) means. 1 RM deﬁnes a load for at most 1 full repetition, and 10 RM is 10 full repetitions without strength for one more. The smaller the percentage of given intensity in 1 RM, the greater number of repetitions we are capable of doing. At the intensity of 85% of 1 RM it is usually possible to do 3 repetitions. The minimum effective load during training for greater muscle strength (and mass) is 50% of 1 RM. The maximum number of repetitions in a series we are capable of doing with a given weight is about 25. This means that longer series have no effect on greater strength and only help to build up their resistance to fatigue. During weight training no complete restitution is achieved between the series, therefore the number of repetitions is smaller. There are usually not more than 15 repetitions, unless we want to work on our endurance.
The above-described principle applies to the minimum muscle load which guarantees performance of appropriate work and at the same time causes no excessive, harmful overload. The limit cannot be clearly deﬁned and mostly depends on the individual bodily features and other factors, e.g. nutrition and rest regime. Generally, it could be assumed that 95% of 1 RM is used for achieving greater strength, and 80% of 1 RM leads to achieving greater mass. Taking on greater weights, greater training intensity is the same as the above-discussed walking the tightrope. Well, a very thin tightrope... This is a discussion for a longer and certainly interesting article but now we will move to another topic, namely proper dosing of rest periods, or even stagnation periods of several days, or let’s say weeks. What for?
LEARN TO LISTEN TO YOUR OWN BODY Some people respond badly to the body’s signals of fatigue and instead of allowing some time for regeneration, put the screws on. They try to resolve the deadlock, because they think they make no progress when others are already reaching for the title of Mr. Olympia. They are narrow-minded and forget that bodybuilding is a long-term process which cannot be accelerated. Then they often use pharmacological boosters, various snake oils which are said to be a straight road leading to greater strength or mass, obtained, of course, at the price of backbreaking training. Finally, snake oils turn out to cost an arm and a leg, and the eﬀects – very tangible, indeed – disappear as fast as they appeared. We will pass over in silence any complications and diﬀerent harmful eﬀects on the body. They usually come out into light long after that. Of course, it is about doing nothing after months of hardcore training sessions; however, enormous anaerobic or aerobic eﬀort
THE SOURCE OF POWER During the period of intensive physical effort, which is to bring greater muscle mass, appropriate supplementation is of considerable importance. It is common knowledge that protein is the essential building material of the muscles, and therefore greater supply of proteins in the diet can prevent decomposition of bodily proteins and overtraining syndrome, even with very intensive physical effort. The functional protein minimum for a human being with average physical activity is about 1 g per kg of body weight per day. In the case of hardcore training it should be increased to 1,4 g/kg of body weight, and with mass training – up to 2–2,5 g/kg of body weight. It can be easily calculated that for a 75-kg person it gives 187,5 g proteins per day. When composing your diet, you should always remember about protein in your meals. Any deficiencies should be best made up with full-value proteins with high biological value (BV). Highly recommended are products that contain whey protein, e.g. PERFECT WHEY PROTEIN, ULTIMATE PROTEIN, WHEY 100 or WHEY CREAMY COCKTAIL in the range of TREC Nutrition products. For a rich and almost complete diet, also specialised proteins with whey isolate, such as ISOLATE 100 or ISOLITE, are also advisable and for a night period, when the body rests and needs slowly absorbable ingredients, it is best to use NIGHT PROTEIN BLEND or CASEIN 100. Balancing on the edge of overtraining, we should provide the body with proper anti-catabolic protection to avoid it. Even with positive energy balance, our muscles are exposed to unfavourable processes. Therefore, it is worth providing them with an effective anti-catabolic shield. This shield should include BCAAs taken also in the pre- and post-training period, and also L-glutamine administered at regular intervals several times per day. An absolute minimum are such products as BCAA X-TANK or L-GLUTAMINE XTREME. A lot of training people remember about supplements supporting their energy balance during training sessions. They take different types of stimulants, creatine stacks and forget that „one has to be on the lookout all the time”. Ensuring an appropriate metabolic environment and protecting muscle proteins against any destructive processes is the only way to derive maximum benefits from hardcore trainings. Balancing on the edge of overtraining, we should provide the body with proper anti-catabolic protection to avoid it. Even with positive energy balance, our muscles are exposed to unfavourable processes. Therefore, it is worth providing them with an effective anti-catabolic shield. This shield should include BCAAs taken also in the pre- and post-training period, and also L-glutamine administered at regular intervals several times per day. An absolute minimum are such products as BCAA X-TANK or L-GLUTAMINE XTREME. A lot of training people remember about supplements supporting their energy balance during training sessions. They take different types of stimulants, creatine stacks and forget that „one has to be on the lookout all the time”. Ensuring an appropriate metabolic environment and protecting muscle proteins against any destructive processes is the only way to derive maximum benefits from hardcore trainings. Throughout the entire period of intensive effort and hard training sessions, it is recommended to supplement the diet with vitamin and mineral preparations. When we sweat, we lose valuable minerals and microelements, especially magnesium which can be supplemented with e.g. highly absorbable MAGNE-100 SPORT complex. Together with MULTI PACK, i.e. a complex vitamin and mineral formula, we will be able to protect our body against loss of substances necessary for its proper functioning. And during the cool-down period? Sudden decrease in the daily protein consumption is not recommended as the body still needs the building material. To put it more simply, we should not combine cool-down periods with a draconian diet due to the risk of losing already achieved effects. In this period we should take care to consume as much calories as our demand for energy requires. Thus, we should base our diet on full-value meals composed of proteins and complex carbohydrates. The best diet is to have traditional meals, e.g. turkey or chicken breast with groats or rice and a daily dose of vegetables. The period of planned stagnation means also a break for the joints and provides proper time for their regeneration. It can be supported by JOINT THERAPY complex, i.e. a combination of naturally occurring building ingredients supporting the functioning of the joints and cartilage. Another option is to use e.g. COLLAGEN RENOVER collagen hydrolysate or JOINT(X)PACK recommended for recovery of the connective and bone tissue. Thus, you will be able to prepare yourself for intensive training sessions without the risk of dangerous injuries.
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www.vitam www.vitamin-shop.co.uk min-shop.co.uk
CKTAIL WHE Y CREAMY CO
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MAGNE -100 SPORT
CASE IN 100
S JOINT THE RAPY PLU
R COLLAGE N RE NOVE
E ND NIGHT PROT E IN BL
must be balanced by an adequate rest period. A traditional regeneration period is a oneday break. If we forget about this, we risk an overtraining syndrome which in addition to physical and mental symptoms (e.g. fatigue, aversion to training, irritation, and sleeplessness) means also the risk of hormonal disorders. This can lead to elevated cortisol level, thus making it more diﬃcult to burn fat and galloping catabolism.
COOLDOWN PERIOD A METHOD FOR GROWTH An old truth should be reminded that rest and cool-down periods do not eliminate once achieved eﬀects, but their aim is to cause muscles to spring up like weeds. By exercising without any breaks, we will not be able to achieve such growth as when we take a break from time to time from pumping up the iron. Even if we use varied exercising regimes to make it impossible for the muscles to adapt to the eﬀort, we will not achieve the same results as during an intentional cool-down period. Rest periods remind us to some extent a freshman syndrome when there is an excellent growth in mass and strength in people who have just started their adventure with bodybuilding. Of course, mostly in those who take into account proper nutrition and rest as well as proper training regimes. More advances people, by an intentional cool-down period, can to a certain degree cheat their organism by pretending to be a rookie at this. The trick is to make the body believe that we want to take a break and not to achieve a permanent condition without weights and trainings – that’s why the body adapts to the new situation, a semi-catabolic
state. To put it simply, it starts accumulating proteins in the muscle cells, glycogen in the liver, and this causes growth. To be successful, the cool-down period should last 6–8 days. „A weekly rest period, which will be used by the body for growth, will be unexpectedly broken by another warm-up in the gym and acute anabolic state,” said Artur Rzeszutek, a long-experienced bodybuilding instructor. This means another impulse and hypertrophy forced on by training and again we grow faster than grass on the Olympic Stadium. Is an 8-day rest period long? Just ask a few bodybuilders at a gym. Most of them would say that for months they have not taken a break longer than 2–3 days. And usually they say it proudly, as it shows that they do not let go and their training is as important as saying prayers for the pope. A continuous oﬀensive won’t end the war; it will only bring a temporary victory. In „The Art of War” by Sun Tzu, a legendary Chinese general, we can read that whoever knows his enemy and himself does not have to fear anything, whether he goes out to ﬁght 1 or 100 battles, and whoever knows neither his enemy, nor himself, will suﬀer defeat in every
battle. Therefore, we recommend brushing up on when to take a rest period (see the table). Who remembers that the chest muscles need ﬁve to seven days for regeneration and rest after intensive training? Yes, one week without working your chest! You exercise hard and have no eﬀects? Perhaps you’re riding roughshod over yourself..
CONCLUSION Of course, the above discussion is not even a half of what could be written about an overtraining syndrome and alternatives to backbreaking training sessions. However, it could provide a signal and good advice for people who are still convinced that only maximum daily grind will bring substantial eﬀects. Yes, hard training is indispensable, but when planning the next exercise cycle, let’s say for the next three months, think about your rest and regeneration period. Do not forget about the appropriate selection of weights. You don’t have to work hard for an injury, but hard work is needed to repair joint injuries, strained backbone and torn muscles. It’s not worth your time which later must be used for treatment and in most case long-term rehabilitation. Would it not be better to take a break and gather strength for the next cycle? Think about it.
Recommended breaks between exercises for specific muscle groups [0–8 days] CALF MUSCLES FEMORAL BICEPS FEMORAL QUADRICEPS ABDOMEN MUSCLES TRAPEZIUS MUSCLE DELTOID MUSCLES TRICEPS BICEPS
LOWER PART OF THE BACK MUSCLES
UPPER PART OF THE BACK MUSCLES
AVERAGE CHEST MUSCLES
UPPER PART OF THE BACK MUSCLES
LOWER PART OF THE BACK MUSCLES
Come and see me in my VITAMIN-SHOP®: Shopping Queensmere, Slough
Modern life runs at a breakneck speed, so we often ignore our bodies’ natural needs, instead focusing on earning money. The constant battle for survival, combined with an unhealthy diet, wreaks havoc throughout out bodies. Fortunately we can stop or even reverse all these negative changes. You just need to really want to; any type of physical activity will help you restore natural balance. I decided to open a VITAMIN-SHOP®, part of the very well managed franchise, from the beginning focusing on personalised support programmes and individually-selected supplements. Over the last 3 years, our customers have been able to count on tailormade supplement advice, using formulations made by the best manufacturers. Our team is led by real experts, for whom healthy living and supplements hold no secrets. Their knowledge is based on many years of practical experience, since our employees work out and use supplements themselves. It means they know which products really work, and how. Whether you’re an amateur or a professional athlete, the staﬀ at our VITAMIN-SHOP® will be friendly and help you achieve your goals. Because our VITAMIN-SHOP® operates as part of a large network, we’re able to oﬀer our customers products not available elsewhere. We also have constant access to the latest specialist marketing tools, and participate in professional training courses.
KRZYSZTOF SZCZYPEK OWNER OF THE VITAMIN-SHOP® IN SLOUGH Come and see me in my VITAMIN-SHOP®: 545 Oxford Road, Reading
Our VITAMIN-SHOP® in Reading attracts all sorts of customers. They often lack basic knowledge about nutrition and training methods. Everyone who exercises regularly needs to know that even the lowest levels of physical activity increase their body’s need for key nutrients. To meet these requirements, you need to modify your diet and introduce essential supplements, otherwise your eﬀort will result in more damage than beneﬁt. That’s why VITAMIN-SHOP® is about more than simply selling products. It’s more than an ordinary shop: it’s a place where we help people achieve the silhouette of their dreams. We teach our customers how to train and how to eat properly, as well as showing them the mistakes they make and how to avoid them; we also suggest which supplements they should take and how, so that they’re not wasting money. And quality is essential, since you shouldn’t scrimp and save on your health and silhouette. This applies both to nutrition and supplements; our bodies require excellent building materials and pure energy. Formulations sold in the VITAMIN-SHOP® chain come only from the best manufacturers using the ﬁnest raw materials to reassure customers that the labels correctly reﬂect the contents. The VITAMIN-SHOP® network is developing rapidly, as is our shop. Business is booming, while the circles of regular, happy customers are constantly growing, at least partly because we treat them as individuals. Pop in for a consultation!
KAROL OLENDER OWNER OF THE VITAMIN-SHOP® IN READING Come and see me in my VITAMIN-SHOP®’s: 58 Clements Street, Leamington SPA Railway Terrace – 4 Central Buildings, Rugby
Leading a healthy lifestyle is becoming increasingly popular, and the numbers of customers interested in dietary and supplement advice continue to grow. That’s why VITAMIN-SHOP® is an excellent investment and way of making money. But it’s about more than just proﬁts: I ﬁnd running my shops in Leamington Spa and Rugby immensely satisfying. Every day me and my sellers helping customers achieve their dreams of a perfect silhouette by providing professional advice and a full range of products made by renowned manufacturers, such as TREC NUTRITION. Best is that most of our clients have been recommended by existing customers. VITAMINSHOP® isn’t just visited by professional athletes: we also have customers who simply want to change their lives and look after their physical and mental wellbeing. That’s why alongside specialist formulas for athletes, the VITAMIN-SHOP® range includes supplements to help reduce weight, improve concentration, increase vitality, and nutricosmetics. VITAMIN-SHOP® also provides essential support, attractive branding, a unique product range, and plenty of promotions. I recommend the business to anyone seeking independence and not afraid of a challenge.
LUKASZ SMETEK OWNER OF THE VITAMIN-SHOP®’S IN LEAMINGTON SPA AND RUGBY
OUR PARTNERS Come and see me in my VITAMIN-SHOP®:
12 Wordsworth Parade Green Lanes, London
Before I opened my VITAMIN-SHOP®, like many of my compatriots in the UK I worked in the building trade. It was a diﬃ cult and demanding job, and so as time went on, I decided I needed something more. My adventure with supplements started 16 years ago: I experienced their power myself when I ﬁrst started using amino acids, gainers and creatine. Starting my own business was a very daunting prospect in the Polish climate, so I decided to move abroad. Running my ﬁrst shop was a huge challenge, because I had no experience in sales, but I managed to ﬁnd premises within a week, and opened my own VITAMIN-SHOP®. The principles of cooperation were so clear, I got my head round them straight away. After 3 years we decided to leave Market Plaza and move the shop to a new location. As a result we expanded our range of products and now we can oﬀer three times as many diﬀerent types of supplements. Our new VITAMIN-SHOP® is located within 3-minute walking distance from Turnpike Lane towards Manor House. Of course, as usual, in addition to attractive prices, we also provide professional services and expert advice. Every week new ground-breaking products are launched on the market, advertised as an out-and-out Number One. This often has little to do with the reality, but we can see through these marketing catchphrases. We recommend only tested and eﬃcacious products. Moreover, we mustn’t forget that one’s man meat is another man’s poison – not everything works for everyone. Come visit our shop and our experienced staﬀ will help you achieve all your goals. MAREK MACIEJEWSKI Hope to see you soon!
OWNER OF THE VITAMIN-SHOP® IN LONDON Come and see us in our VITAMIN-SHOP®: Unit 6, Old Port Square, South View Road, Chester
All my childhood I was keen on sport. I was in the local football team, went jogging and was a regular gym-goer. Then I ﬁrst decided to use some vitamin and dietary supplements to improve my physical ﬁtness and sports results. I opted for TREC NUTRITION products which were exactly what the doctor ordered: high-quality supplements at aﬀordable prices. On my coming to England I had to face the ﬁrst serious challenge in my life. Finding a job, learning the language and getting used to a new culture was not easy. I had jobs which not always lived up to my expectations. I dreamt about starting my own business and being my own boss. I was a regular at a local gym, and then I noticed that there were no shops with professional supplements in the neighbourhood. I decided to look for them in the Internet and that’s how I came across the VITAMIN-SHOP® website. I found detailed information about this franchise. VITAMIN-SHOP® quickly gained my trust – this is quite a young franchise with more than 150 stores across Europe. I thought why not giving it a try? This would be an ideal opportunity to try my hand at business and at the same time to do what I like doing best. Shortly afterwards I opened my own VITAMIN-SHOP® in Chester. Soon after I started, I received generous marketing and sales support. As a result I can oﬀer my customers a wide variety of products at very attractive prices.
PAWEŁ I MAGDA GRABAREK OWNERS OF THE VITAMIN-SHOP® IN CHESTER Come and see me in my VITAMIN-SHOP®:
PIOTR PRZYBYSZ OWNER OF THE VITAMIN-SHOP® IN EDINBURGH
33 Dalry Road, Edinburgh Ever since I can remember, sport has been an integral part of my life. When I moved to the UK, I worked as a team leader at the Park Hotel Plaza in London. I didn’t have enough time for exercise to satisfy me. My job required me to learn English and be familiar with British culture, but it limited my training time. It wasn’t until I joined VITAMIN-SHOP® that I was able to return to my former levels of activity. I used to play basketball, but I was forced to stop due to a serious injury; that’s when I ﬁrst became interested in ﬁtness training. Nowadays I’m proud of being in great physical shape and having a great silhouette; I’m even preparing to enter my ﬁrst ever ﬁtness competition. VITAMIN-SHOP® helped me to learn how to best plan my diet and supplements, and how to teach others to do the same. This makes it a lot easier to be successful in sports. Eventually I decided to open my own shop in this dynamically developing chain. I moved to Scotland, and the manager Robert Rzeźniczak helped me start my new life under the wing of VITAMIN-SHOP®. The shop is in the city centre, in the Haymarket district. My ﬁancée and I are a great team: we sell the best products made by over 40 manufacturers, including the excellent TREC NUTRITION formulations. We also work as personal trainers in local clubs, combining dietary and supplement advice to help clients obtain results. VITAMIN-SHOP® is an alternative to an unhealthy lifestyle, as well as being an excellent business. It makes the impossible become possible. It’s a great choice, which you won’t regret. Greetings from Scotland!
ats, similarly to proteins, carbohydrates, vitamins and mineral components, belong to the group of essential nutrients. Their presence in the diet is necessary for proper bodily functions in both sportsmen and non-training individuals. Unfortunately, they are also one of the most controversial food components which have long been excluded from sportsmen’s diets mostly due to their negative role in many metabolic diseases. They are said to cause cardiovascular diseases, obesity, diabetes or even some cancers. Thus, most publications concerning fats in sportsmen’s diets describe only undesirable adverse effects which for the most part include an increase in the fat tissue in the case of their excessive consumption. Therefore, a good many professionals are unwilling to consume fat-containing products and take care to
limit fat content in their menu. As a rule this results in the elimination of products that are a good source of essential unsaturated fatty acids which cannot be synthesized by the human body, thus increasing the risk of their deficiency. Additionally, people who tend to remove fat-containing products from their diet deprive themselves of the only source of vitamins A, D, E and K. These are lipid-soluble vitamins and this is the only way they can be effectively taken up into the body. However, accumulation of energy reserves in the form of fat tissue is the effect of a positive caloric balance and not of consumption of lipids. An increase in weight and in the amount of subcutaneous fat results from excessive consumption of energy supplied with food, regardless of its source. No matter whether you consume proteins, fats or carbohydrates – as long as you continue to supply more calories than are needed, you will keep on gaining weight.
The role of fats
When we take a closer look at the role of fats in sportsmen’s diets, it is worth noting that they provide a wide variety of pro-health benefits. Lipids have a considerable impact on the quality of physical activity and physical fitness. Their quantity is much more important than their quality. It is advisable to limit the unhealthiest saturated animal fat and increase unsaturated lipids, mostly of vegetable origin.
Saturated vs. unsaturated fats Naturally occurring fatty acids are simple and mostly linear organic acids with an even number of carbon atoms. Their properties as well as those of lipids composed of them depend to a great extent on the structure of the carbon chain and the degree of saturation. Carbon atoms in the chain can be connected with single bonds (saturated) and double bonds (unsaturated).
DO YOU REMEMBER THE INGLORIOUS LOW FAT PERIOD WHEN WE WERE CONTINUALLY PESTERED WITH FAKE FATFREE – „LIGHT” PRODUCTS? THIS PERIOD IS FORTUNATELY OVER, HOWEVER, AN AGGRESSIVE ANTI-FAT PROPAGANDA CAMPAIGN STICKS IN OUR MINDS. LIPID COMPOUNDS ARE ESSENTIAL FOR LIFE AND INDISPENSABLE FOR A NUMBER OF BODILY FUNCTIONS. YOU WANT TO KNOW WHICH? READ THIS ARTICLE TO FIND OUT.
Fatty acids with at least one double bond are called unsaturated fatty acids (UFA); if there is more than one double bond, then they are called polyunsaturated fatty acids (PUFA). The position of the last double bond in the fatty acid molecule is also important as it determines to a large extent its biological activity. The position of this bond in the carbon chain of a fatty acid molecule can be described with the Omega notation. This notation shows at which carbon atom – counting from the end of the carbon chain – the double bond is located. For example, omega-3 fatty acids have their last double bond at carbon atom No. 3, counting from the end of the carbon chain, and omega-6 – at carbon atom No. 6. There are also unsaturated fatty acids which the human body is unable to synthesise. They are called essential unsaturated fatty acids (EUFA). These acids are indispensable for proper functioning of the entire organism and they must be supplied in food on a regular basis. Their deficiency causes harmful effects on health
such as e.g. inflammatory reactions, inhibited growth in infants and children, skin changes, delayed wound healing, greater sensitivity to infections, excessive brittleness of capillary vessels or cholesterol metabolism disorders. Thus, EUFA deficiency can be detrimental to many tissues and organs at the same time. Most importantly, the more intensive the physical activity, the greater the demand for these molecules. Therefore, hard-training sportsmen should take into account the need for their greater consumption. The group of unsaturated fatty acids also includes the very important omega-3 and omega-6 acids. Not only are they vital for proper functioning of the circulatory, nervous or immune system, but they also help to maintain a high level of physical fitness of the entire body and accelerate its adaptation to new training intensity. Although omega-3 acids occur in some green leafy
vegetables and vegetable oils (e.g. linseed oil, pumpkin seed oil), they are most effective and absorbable if obtained from oily cold-water sea fish. This is one of the few oily sources of proteins that are so valuable for the human body. Omega-3 acids are most abundant in fish such as mackerel, salmon, sardine, anchovy or herring, but they are also present in quite large amounts in seafood – clams or various crustaceans. Omega-6 acids occur in different edible oils derived from olives, corn, soya beans, sesame, sunflowers, evening primrose (Oenothera L.), borage seed (Borago officinalis L.) or wheat germ. Saturated fatty acids have no double bonds in their carbon chain. The main disadvantage of these acids is that they can contribute to higher blood levels of bad cholesterol (LDL). Animal products, such as meat, dairy products (cream, milk), eggs (yolk), are the main source of saturated fatty acids as are
On the average they should constitute between 25 and 30% of the daily caloric intake. We should remember that fats are a concentrated source of energy. They provide nearly 2.5 times more energy than carbohydrates, however, their metabolism is slightly more complicated and takes more time. Fats are a very good source of energy, especially in sports requiring long-term effort. Although their metabolism is about 10 times slower compared to carbohydrates, it generates much more energy. For example, 1 glucose molecule provides 1 ATP molecule (anaerobic oxidation) or 36 ATP molecules (aerobic oxidation), while 1 molecule of palmitic acid (fatty acid) provides as many as 160 ATP molecules. It should also be noted that an addition of fats to meals helps to achieve the feeling of fullness faster. This is so because fats inhibit the secretion of gastric juice. Also, lipids play an important role in the metabolism off roproteins. Their combined consumption slows down the uptake of pronger,, teins which can be of advantage in meals before a longer period of hunger, e.g. before sleep. Of course, fats add to the taste value of meals.
Lipids are indispensable components for a number of hormones. These are precursors of eicosanoids – mediators in the transmission of biological signals from cell to cell over a hormonal pathway. This group includes e.g. prostaglandins, leukotrienes or thromboxanes – important inflammatory mediators. While discussing hormones based on lipid compounds, a reference to steroids is in order. The structural framework of such molecules as testosterone, estrogen or cortisol is created in a multi-stage process of enzymatic modification of cholesterol.
BLOCKS NG DI
BIOLOG I C AL some vegetable oils, e.g. coconut oil. The most disadvantageous are trans fatty acids – commonly found in processed foodstuffs containing cheap, semi-synthetic vegetable fats. Unfortunately, low price goes hand in hand with low nutritional value. They are derived in the process of hydrogenation in which unsaturated bonds in liquid vegetable oils become saturated. The transformation of double bonds into single bonds changes a liquid into a solid. However, the process produces by-products in the form of trans fatty acids with changed molecular structure. This effect is also observed in the process of heat treatment of foodstuffs. Frying or baking caused the most valuable unsaturated fatty acid to change into a saturated one, with dangerous trans fatty acids into the bargain. They are abundant in such products as French fries, popcorn or candy bars. We should avoid such semi-synthetic, processed industrial fats as the process of
Lipids accumulated under the skin provide a thermal insulation and mechanical protection layer. As a result the body is capable of functioning in different weather conditions and maintaining a constant temperature. The fats accumulated inside the body are a natural protective layer of the internal organs and prevent their displacement.
ONE BUIL RM
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Fats are an essential ingredient in the biosynthesis of building components for biological membranes – also those surrounding the cells. The lipid molecules contained in the membrane account for the so-called liquid mosaic structure. What does this mbrane is mean? Well, to put it simply, such a membrane ore, some semi-permeable and selective. Therefore, de the compounds can easily penetrate inside cell, while others cannot.
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INSUL A AL M
ING BLOC D L I U KS B E
On account of their specific structure, fats are highly suitable as a back-up source of energy. When compared to carbohydrates or proteins which bind water, triglycerides (fat reserves) are stored basically in an anhydrous form. What does this mean? This is very simple. Each gram of dry glycogen binds 2 g of water, while fat binds none. As a result 1 g of anhydrous fat allows storing 6 times more energy than the same amount of glycogen. That’s why the reserve material in the human body is essentially composed of fats and not carbohydrates. If an average 75-kg man had his energy stored in the form of glycogen (this is, of course, a purely hypothetical example), he would weigh 135 kg. Our fat reserves help us to survive hunger as they are the main source of energy when the caloric supplies are running low.
GY RESERVE R E EN
GY R E
THE MAIN FUNCTIONS OF FATS
hydrogenation results in a radical change of their properties and metabolism. A number of research studies have shown the adverse health effects of trans fatty acids – their regular consumption increases the bad cholesterol level and the risk of metabolic diseases or even cancer.
Fat – an essential dietary ingredient! As shown in this article, fat cannot be entirely eliminated from our menu as the lack of fat could lead to diseases associated with the deficiency of essential unsaturated fatty acids and improper uptake of fat-soluble vitamins. Lipids are stored in the body in the
form of neutral triglycer(triacylglycerols). They ides (triac by the addition of are formed b 3 fatty acid molecules molecu to 1 glycerol molecule (the simplest stable trihydroxy alcohol). During physical effort the human body stimulates the fat tissue with the help of hormones to release fatty acids (lipolysis). Energy produced during exercises is also mostly based on free fatty acids (FFA), and also plasma triacylglycerols, muscular triacylglycerols and ketone bodies. The longer the effort, the faster the lipolysis and as a result the greater the FFA blood level. At the same time the re-synthesis of triglycerides (lipogenesis) is inhibited in fat tissue and liver. As soon as the effort is over, the speed of lipolysis and FFA concentration return rapidly to their initial level. There are many fac-
tors underlying the use of FFA in the muscles, such as: type of muscle fibres, speed of FFA transport to the cytoplasm and from there to mitochondria or the mitochondrial potential for aerobic processes. One of the main factors for fat metabolism is the type of effort and availability of carbohydrates in the body.
Fats in metabolism Metabolism of fats is closely related to metabolism of carbohydrates. If the level of carbohydrates falls below a certain threshold value, the Krebs cycle is disrupted and so is the oxidation of fatty acids. That’s why carbohydrates are said to fuel the oxidation of fats as FFAs cannot be the only source of energy for working muscles. However, they are the major source of energy during physical effort above 50% of VO2max (maximum oxygen uptake). In this case only 5% of fatty acids are derived from the decomposition of plasma triacylglycerols. Their oxidation is specifically active during long-term effort when lipoprotein lipase activity increases in the skeletal muscles. On the other hand the content of muscular triacylglycerols decreases significantly during effort at about 65% of VO2max. It is considered that muscular triacylglycerols then provide about 25% of the demand for energy substrates. It is now currently believed that fat contained in food should provide 25–30% of the daily demand for energy. In the case of professional sportsmen its content in the diet should not deviate to a significant extent from the standard recommended dose for the general population; it can be even slightly lower depending on the sports discipline. Any additional energy should be derived from carbohydrates and proteins. The minimum fat consumption threshold for adults is about 15% of the total caloric demand. Particular attention should be also paid to the appropriate quality of the consumed fats. When analysing the nutritional regime of sportsmen, such factors as the percentage of saturated, mono– and polyunsaturated fatty acids and their proper ratios are of considerable importance. A sufficiently high consumption of EUFAs, omega-3 and omega-6 fatty acids, their proper ratios and the percentage of cholesterol is also important. A standard European diet supplies too little omega-6 and too much omega-3 acids. This causes an improper ratio of omega-6 to omega-3 acids which usually is 20:1, while the normal ratio should range from 4:1 to 2:1. Maintaining proper functioning of the body depends on the adequate percentage of EUFAs in the diet. The metabolism of omega-6 acids generates pro-inflammatory compounds, while
the metabolism of omega-3 acids generates anti-inflammatory compounds. Longterm excess of omega-6 acids compared to omega-3 acids in the diet contributes to weaker functions of the immunity system and greater frequency of inflammatory conditions. Improper consumption of fatty acids is also conducive to the aggregation of blood platelets and inhibits the incorporation of EPAs and DHAs (omega-3 acids: eicosapentaenoic acid and docosahexaenoic acid) into the plasma (cell) membranes. Nevertheless, a sufficient amount of omega-9 acids in the diet in relation to the other two groups of omega acids (EUFAs) is important in terms of proper structure of such membranes. Omega-3 and omega-6 acids increase its permeability, while omega-9 acids decrease its permeability. Thus, they balance the effects of EUFAs and regulate the fluidity and permeability of the cell membranes. Therefore, it is important to supply the body with all types of unsaturated fatty acids in appropriate and balanced proportions.
As far as supplementation of fatty acids is concerned, for sports disciplines requiring particularly intensive physical activity I would recommend MCT oil which contains mid-length triglyceride chains isolated from coconut oil. On account of their specific structure, they are absorbed as easily as carbohydrates, but they provide 2.5 times as much energy. With products such as MCT GOLD by TREC NUTRITION, you can significantly improve the caloric value of your diet when you need more energy or during a reducing diet.
We hope that this article provided a clear list of all beneficial effects of properly balanced consumption of lipids. Remember – fats are not bad and they are necessary for a high level of physical fitness and good health. It is important to check their origin, therefore, when composing your daily diet, choose only those most beneficial – unsaturated, while saturated fatty acids – especially those highly processed, used in the food industry – should be avoided.
For or that reason it is worth supplementing ementing the daily diet et with ready-to-use preparations reparations with properly roperly selected ingredients gredients to provide de the body with omega-3, omega-6 mega-3, and nd omega-9 acids in optimum ptimum proportions according ccording to the most recent cent nutritional recommendations. endations. Products based on high-quality gh-quality oils derived in the process ss of cold extraction from ocean fish and nd plants are especially valuable. I would recommend top-quality supplements ements here. If you need to supplement ent omega-3 acids, try SUPER OMEGA-3, A-3, and if you want a product with alll the most important omega acids, test st OMEGA-3-6-9 – both products are e manufactured by TREC NUTRITION. ON. You should remember that vegetable egetable sources of omega-3 acids supply upply a large amount of alpha-linolenic nic acid (ALA) which can be used byy the human body to produce thee other omega acids.
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03 0 03/2013 3/2 /20 01 13
SCRAMBLED EGGS WITH SALMON
TENDERLOIN IN CHANTERELLES
5 egg whites and 1 yolk 50 g smoked salmon* 2 slices wholemeal bread chives salt pepper
200 g tenderloins from chicken breast 250 g chanterelles* 100 g basmati rice 1 tomato 1/2 onion 250 ml natural yoghurt
/1/ Cut slices of salmon into small pieces wand put them into a hot frying pan /2/ Crack one whole egg into a bowl, add five egg whites, chopped chives and salt and pepper to taste /3/ Mix the ingredients and pour them into the frying pan with the pre-fried salmon. Keep mixing until the eggs become firm /4/ When the scrambled eggs are ready, put them on a plate and serve with two slices wholemeal bread
A really nutritious breakfast! ver y tasty * Smoked sal mon isble omega-3 and provides va luaare essentia l fatty acids, wh ich d ma int ain ing for overa ll health andition a good con sports. for the pra ctice of
LOW-CARBOHYDRATE, FILLING BREAKFAST FOR EVERY CONTESTANT
/1/ Rinse tenderloins with water, dry them and then season them with pepper and salt to taste /2/ Grill the meat for 15 minutes on each side /3/ Fry onions in a frying pan brushed with oil, add washed chanterelles, preferably whole, season with salt and pepper /4/ After a few minutes, add natural yoghurt and braise until tender, gently stirring from time to time /5/ Put cooked rice, a portion of chanterelles and grilled tenderloins onto a plate.
A great taste of the autumn! may add *Forest mu sh roomsmonotonou s to ty rie a welcome va tion pla ns. bod ybuildin g nutri they contai n at, gre te tas Chanterelles d are low a lot of mi neral s an l per 100 g. kca in calories â€“ on ly 23
ADDING MORE VARIETY TO EVERY CONTESTANTâ€™S NUTRITION
300 g sole fillets* 100 g brown rice 100 g broccoli a mixture of spices for fish (herbal pepper, garlic, parsley, basil, ginger) 1 teaspoon lemon juice
/1/ Heat the oven to 200°C /2/ Season dried sole fillets as you prefer, using herbal pepper, garlic, parsley, basil and ginger, and finally sprinkle the fish with lemon juice /3/ After rubbing the fillets with spices, wrap them in aluminium foil and put in the oven /4/ Bake for about 25 minutes /5/ In the meantime, cook brown rice and, 5 minutes before serving, put broccoli into boiling water /6/ Remove the aromatic fish from the foil and serve on a plate with rice and broccoli
Fish w ith an aromatic flavour!
us *Sole is ver y nutritio tai ns con d an n lea is at – its me tei n. pro e alu l-v ful of a lot digestible Perfect as an easily uci ng red a in n eve al me nutrition pla n.
LEAN FISH, PERFECTLY SUITED FOR MORE RESTRICTIVE NUTRITION PLANS
250 g crab sticks* 80 g durum penne pasta 1 broccoli 100 g canned red beans 1 red onion 250 ml natural yoghurt (Greek type) salt, pepper
/1/ Cook penne pasta in salted water /2/ Cook broccoli for 5 minutes in a separate pot /3/ Cut crab sticks into small cubes and slice the onion into thin slices /4/ Place cooked pasta in a bowl, then add crab sticks and drained red beans /5/ Mix all ingredients, add Greek yoghurt and season to taste as desired
Exotic salad w ith pasta!
matic sticks have an aro *H igh quality crab n lea n crab meat, wh ich tai flavour and con of protei ns, as well is a va luable sou rce atu rated fatty acids. ns yu as mono- and pol ing red ients, however, As you shop for label and crab meat s pay attention to the apest sticks. In thi che the content – avoid to pay more. ter bet case, it is
A TASTY SALAD FOR LESS RESTRICTIVE NUTRITION PLANS www.vitamin-shop.co.uk
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