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Magazine about the sport, diet and supplementation. Descriptions of events and athletes.
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EN/03/2013 [05]
GLADIATORGLADIATORWOMENWOMENWENDYWENDY MCCREADY MCCREADY
„BIG GUNS”„BIG GUNS” THE HOLY GRAIL THE HOLY GRAIL OF EVERY BODYBUILDEROF EVERY BODYBUILDER
STACKINSTACKINGG A A DIFFICULT ARTDIFFICULT ARTOF COMBINING OF COMBINING SUPPLEMENTSSUPPLEMENTS
MULTIPACK SPORT DAY/MULTIPACK SPORT DAY/NIGHT FORMULA NIGHT FORMULA – 24-Hour vitamin and mineral – 24-Hour vitamin and mineral protection for athletes.protection for athletes.
SOY PROTEIN ISOLATE SOY PROTEIN ISOLATE supplements the diet with top supplements the diet with top class, high-quality protein.class, high-quality protein.
SOLID MASSprovides solid
support while building
muscle mass.The new TREC NUTRITION product design is not only aesthetically pleasing, but also very legible.
MULTIPACK SPORTDAY/NIGHT FORMULA
SOLID MASS
SOY PROTEINISOLATE
CHANGED PRODUCT DESIGN
INDISPENSABLE DAY AND NIGHT
KEY TO BUILDING MUSCLE MASS
A PLANT-BASED ALTERNATIVE
NEW STYLE, THE SAME TOP QUALITY
MULTIPACK SPORT DAY/NIGHT FORMULA is a unique two-
phase vitamin and mineral formula created with particular
focus on the specifi c requirements of athletes. The product
adequately addresses nutrient defi ciencies, supplying ingre-
dients which optimize energy metabolism and support regeneration. Thanks
to a new release from TREC NUTRITION, supplementing is easy – a white cap-
sule of MULTIPACK SPORT DAY FORMULA for day-time use contains all the
necessary vitamins and action-stimulating extracts of Ginseng and Guarana.
The formula is enriched with valuable antioxidants from citrus fruit and coen-
zyme Q10 which controls energy production at cellular level. The black cap-
sule MULTIPACK SPORT NIGHT FORMULA is designed for night-time use – it
supplies essential minerals along with GABA, L-theanine and L-tryptophan –
ingredients which promote a good sleep and optimize night-time hormone
secretion.
MARKET NEWS
Protein supplementation is one of the key components of daily sup-
plementation for athletes. Plants, like animals, are able to store pro-
tein. Some of them manufacture proteins with very high nutritional
value and containing amino acids, which are of key importance for
athletes. The record-holder among them is soybean, the seeds of which contain
high-quality protein, providing a complete set
of essential amino acids. Not everyone wishes
or is able to use animal protein-based products,
and this is why TREC NUTRITION introduces
SOY PROTEIN ISOLATE. It is a top quality
dietary supplement based on a pure soy pro-
tein isolate. Thanks to the excellent quality raw
ingredients, the fi nal product has high protein
content with minimal amounts of carbohy-
drates, sugar, fat and cholesterol. The supple-
ment is lactose-free and contains no unneces-
sary additives, which makes it suitable even for
those with food intolerances.
Everyone knows that the key principle for building muscle mass is
energy surplus and an appropriate amount of high quality muscle
building ingredients. Just as we cannot build a house without a solid
foundation, it is impossible to build muscle mass without the cor-
rect amounts of carbohydrates and proteins. Sometimes it is hard to gain more
kilograms without adequate support. Then we know that it’s time to reach for
a high quality gainer. We are introducing a new release in the TREC NUTRITION
range – SOLID MASS. It is a complete carbohydrate and protein nutrition sup-
plement – a solid foundation to help
you build powerful muscle. A blend
of whey protein concentrate, diver-
sifi ed carbohydrates and essential
vitamins helps to quickly correct nu-
tritional defi ciencies and to increase
body mass. SOLID MASS is available
in two pack-sizes – 3000 g and a
monstrously huge 5800 g.
Do you still remember our fi rst packaging design and the navy
blue labels with a characteristic check pattern? So much has
changed since then. With all the subsequent new releases, pack-
aging and labels, one thing has remained constant – the care
we take to ensure that the product you purchase is of excellent quality and
made from the top ingredients which really work. We not only keep abreast
of the latest scientifi c research, which are included in our new formulations
on an ongoing basis, but also the latest aesthetic trends. That’s why we de-
cided to introduce a totally new design concept, thus refreshing our range of
TREC NUTRITION products. We dressed in “new clothes” not only the well-
known classics like the NITROBOLON or the CM3, but also the latest bestsell-
ers i.e. S.A.W. or WHEY 100. The new labels are clear and easy to read, the
graphics dynamic and trendy. All product categories now share a colour code,
which will make it easier to locate the desired TREC product on a store shelf.
So how do you like the new look of TREC?
403/2013
www.vitamin-shop.co.uk
We like to say that age is only a number, however, when we see senior citizens in our country, We like to say that age is only a number, however, when we see senior citizens in our country, who struggle to get on a bus by themselves, we begin to doubt these words. This is the ques-who struggle to get on a bus by themselves, we begin to doubt these words. This is the ques-tion, in fact: are we doomed to gradually lose skeletal muscle mass? Anybody who works out tion, in fact: are we doomed to gradually lose skeletal muscle mass? Anybody who works out at a gym knows that regular work-outs keep our bodies in good health. The added benefi t is at a gym knows that regular work-outs keep our bodies in good health. The added benefi t is improved appearance – the muscles became tight, the complexion seems younger, we improved appearance – the muscles became tight, the complexion seems younger, we become more fl exible and don’t struggle with everyday mobility issues, typi-become more fl exible and don’t struggle with everyday mobility issues, typi-cally aff ecting people of mature age. However the devil is in the cally aff ecting people of mature age. However the devil is in the detail: each age group is distinguished by a somewhat detail: each age group is distinguished by a somewhat diff erent metabolism – learn about these diff erent metabolism – learn about these mechanisms and slow down the mechanisms and slow down the ageing process!ageing process!
Guys: an instr
803/2013
www.vitamin-shop.co.uk
The process of ontoge-
netic human develop-
ment can be divided
into three distinct
stages: the growth of
the organism, a period
of stabilisation and the
ageing stage. The divi-
sions between them are very blurred, often
not noticeable, and the age at which they
occur can diff er depending on individual
genetic predispositions and life style, which
includes physical activity and nutrition.
During the successive life stages there oc-
cur not only changes of the make-up of the
body, manifesting in increasing accumula-
tion of fatty tissue and a gradual decrease
in muscle mass. With age, the functioning
of various organs and of whole systems also
changes. One of the basic characteristics
describing the human organism is the ca-
pacity for physical eff ort of diverse intensity
and duration. This in particular relies on the
effi cient functioning of the muscular, car-
diovascular and pulmonary systems. Their
functioning is closely interconnected. At the
successive human life stages the capacity
for physical eff ort changes signifi cantly. The
dynamics of this process depend not only
on the person‘s age, but also on individual,
genetically determined predispositions as
well as on the individual’s level of physical
activity. The progressive decrease in physi-
cal strength and healthy functioning is one
of the signs of the biological process of age-
ing in the human organism and is linked
with a deteriorating functioning of the car-
diovascular, pulmonary and neuromuscular
systems, and also with a drop in the meta-
bolic rate.
Of no lesser importance in preventive health
care is the social factor, as maintaining signifi -
cant physical activity levels is often crucial for
keeping up high performance that is linked
to manual labour. A signifi cant infl uence on
the progressive drop in healthy functioning
is a lack of opportunity for performing daily
mobility tasks such as walking or stair climb-
ing. Studies conducted in the US indicate that
many individuals over the age of 65 cannot
even manage simple mobility tasks, not re-
quiring much physical eff ort. More than 51%
are unable to perform heavier household
tasks, and approximately 33% cannot walk
a distance of 1 kilometre without rest. This
status quo is accompanied by unfavourable
transformations in body composition which
limit the eff ort ranges. The above data sug-
gests, that the key to a positive change is ad-
aptation.
Keeping up physical activity will ensure a
smaller decrease in muscular mass into late
old age. But can physical activity itself, along
with nutrition and a training plan remain the
same for the duration of one’s lifetime?
Researchers from the University of Birming-
ham in the United Kingdom proved that as
the human organism enters the ageing stage,
sudden attempts at taking up an exercise re-
gime in order to slow down the ageing proc-
ess may in fact bring about the latter’s accel-
eration. The body is unable to cope with an
exhausting exercise workload, which is coun-
ter-productive. Why? An exhausting training
regime results in an increased demand for
glutathione (an antioxidant produced by the
liver, from i.a. L-glutamine) in order to prevent
free-radical damage. However its secretion
by an ageing organism is often impaired. The
stress caused by the exercise load, which at
one stage would have revitalized the body,
over a certain age acts to its disadvantage.
Scientists studied data originating from a
wide group composed of all populations and
concluded that this problem aff ects even
advanced sportspeople. If they don’t train
according to the level which their age and fi t-
ness level allows, they accelerate the ageing
process of the organism. The message is clear,
and it also applies to body builders – training
helps to preserve a youthful appearance and
good health, but its intensity should be adapt-
ed to age. Through over-ambitious exercising,
our cells will be exposed to chronic oxidative
stress, that will ultimately lead to their gradual
destruction and a faster ageing of the entire
organism. And we shouldn‘t forget about the
safeguard provided by correct nutrition. Diet
and supplementation should also take into
account the modifi cations taking place in our
organism with the passage of time.
Nutrition during a period of second youthWhen we train very intensively, our body is
often subjected to great physical and psy-
chological burdens. Long and sometimes
exhausting training sessions can interfere
with the natural equilibrium of the organism
(homeostasis), compromise healthy func-
tioning as well as bring about many health
disorders. In order to improve performance,
both professional sportspeople and ama-
teurs should use specifi c methods of biologi-
cal regeneration, the main goal of which is
the replenishment of energy substrates and
other macro- and microelements which are
being used up as a result of increased physi-
cal eff ort. This is already complicated enough
with a person in the 20–25 age bracket, and
gets even more so with individuals over 50,
when during hormonal changes (andropause
– androgen menopause) it may for instance
be the pancreas that begins to malfunction
and we get to experience what „insulin re-
sistance“ means fi rst hand. Additionally our
bodies manufacture antioxidants less and
ruction manual– how to stay young and fit.– how to stay young and fit.
Table 1. Changes in BMR (Basal Metabolic Rate) in time.
Table 1. Changes in BMR (Basal Metabolic Rate) in time.AGE MEN
WOMEN
10–18 years (body weight in kg x 17,5) + 651 (body weight in kg x 12,2) + 746
19–30 years (body weight in kg x 15,3) + 679 (body weight in kg x 14,7) + 479
31–60 years (body weight in kg x 11,6) + 879 (body weight in kg x 8,7) + 829
61– years (body weight in kg x 13,5) + 487 (body weight in kg x 10,5) + 596
903/2013
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less effi ciently, such as the earlier mentioned
glutathione, and due to sarcopenia (the loss
of muscular mass due to ageing) the level of
BMR – Basal Metabolic Rate – decreases rap-
idly, which is represented in the table below.
Estimated BMR for a 78 kg man in the age
bracket 19–30 is 1872 kcal. For the same in-
dividual in the age bracket 31–60 the calorie
requirement is already equal to 1783 kcal,
which is around 90 kcal lower, and for a man
over 60 it is only 1540 kcal, which is a defi cit of
more than 330 kcal in comparison to a young
person. As it is these fi gures give a distorted
picture, since we have assumed for the needs
of this calculation that men across all the age
brackets have an identical body composi-
tion, namely that their mass is an ideal body
weight (IBW) with a body fat percentage of
10%. In the case of ageing individuals it is
rather unlikely to maintain the fatty tissue at
such low levels and at the same time have
such a high percentage of muscular mass.
Increased expression of myostatin which oc-
curs during sarcopenia quite cruelly deprives
the senior persons of their muscular mass –
and in this way limits the level of consumed
calories. The muscle cells are up to eight times
more anabolically active than the fat cells, so
the greater the muscular mass, the more calo-
ries the organism will burn during daily activ-
ity. Each kilogram of muscular mass allows us
to get rid of approximately 50 kcal more per
24 hrs. It will be safe to assume that the Ideal
body weight (IBW) of the senior person under
consideration here is around 60 kg, since the
body fat percentage is higher, and the mus-
cular mass on the other hand is smaller than
of a man in the 19–30 age bracket. Because
of that the actual caloric burn per 24 hrs will
be 1575 for the 31–60 age bracket and 1297
kcal for someone over 60. So it’s not surpris-
ing that calorie-reduced diets followed in
our youth become the daily menu when we
get older, keeping us at a zero or a positive
caloric balance. One just needs to add here
the earlier mentioned weakening action of
insulin, malabsorption, food sensitivities, an
inadequate enzymatic response
– and we get a complete picture of how dif-
fi cult it becomes to fulfi l the nutritional needs
of a senior who gets involved in strenuous
physical eff ort.
It is not only an issue of the caloric content of
the diet. It has been proved, for example, that
reducing the number of calories derived from
fat (from more than 30% to below 15%) and
increasing the amount of fi bre (from below
20 g up to 25–30 g and more daily) signifi -
cantly lowers the levels of total and free tes-
tosterone as well as the androgens secreted
by the adrenal glands (androsterone and
dehydroepiandrosterone). Moreover, dur-
ing 11-day long tests on men who switched
from a typical Western diet to a low-fat diet
(10% fat) with a high quantity of fi bre (35–40
g daily), a 17% drop in the level of free testo-
sterone was noted. A low-fat, high fi bre diet
can be considered an „anti-testosterone“ diet;
the drop in the testosterone level is caused
by the increase of the amount of the pro-
tein called globulin which binds to sex hor-
mones (SHBG). The testosterone circulating in
the blood binds mainly to SHBG and also to
some degree to albumin present in the blood
plasma. Only a small amount of testosterone
doesn’t undergo this process and remains
„free“ , in other words biologically active and
able to enter the cell and activate its recep-
tor. SHBG blocks the action of this hormone,
in other words bioavailability of free testoster-
one depends on the levels of SHBG.
The result of a high protein diet is
decreased production of SHBG.
To give an example – the
tested subjects were placed
in two groups: the fi rst group
followed a high protein diet
for ten days and the second – a
high carbohydrate diet. In the fi rst
group the level of SHBG dropped by
around 39%, which meant that the
bioactivity of testosterone was higher.
One of the main factors controlling
the SHBG synthesis
is insulin. It was shown that consumption of
protein and specifi c amino acids raises the
level of insulin, which in turn lowers the level
of SHBG. The role of „mediator“ is played by
specifi c amino acids, and most importantly
leucine. It has been shown that it triggers an
increase in insulin level, which can be one of
the factors of protein ability to lower the lev-
els of SHBG.
The role of insulin in regulation of SHBG levels
may explain why a low-fat high fi bre diet re-
sults in a drop in the level of androgens – this
kind of nutrition may in fact decrease the rate
of glucose absorption in the small intestine,
which results in smaller fl uctuations of insu-
lin and sugar levels in the blood. It turns out,
that the amount of this hormone both on an
empty stomach and after glucose was given
is inversely proportional to the SHBG levels
in the blood plasma. This indicates, that a
low insulin level raises the SHBG level in the
blood. However, let’s not forget that with
age the activity of the pancreas and the in-
sulin function are prone to disorders. This
condition can be remedied to some extent
by means of sensitizing the cells to glucose
– through regular physical activity and sup-
plementation with products which support
the insulin function, such as leucine – LEU-
CINE FUSIOIN, taurine – TAURINE 900, chro-
mium, creatine – CREA9 XTREME, cinnulin
(cinnamon bark extract) as well as omega-3
fatty acids (SUPER OMEGA-3),
1003/2013
www.vitamin-shop.co.uk
anti-oxidants, L-carnitine (TREC L-CARNITINE
+ GREEN TEA) and Xylitol (birch sugar). How-
ever, taking into account research on the age-
ing population, it is worthwhile to take a clos-
er look at the role of green tea and creatine in
the functioning of the human body after the
fourth decade of life.
Let’s take a look at a study in which creatine
raised the activity of mRNA IGF-1 without the
aid of exercise. Researchers claim that an in-
crease in dry mass frequently observed after
supplementation with creatine monohydrate
may be transmitted by signalling pathways,
which activate the mRNA IGF-1 in the mus-
cles. It has been discovered that creatine has a
potential antioxidant eff ect at a cellular level.
It prevents oxidative stress in skeletal muscles,
which is a result of the destructive eff ect of
free radicals, leading to cell mutation, de-
struction of tissue and weakening of the im-
mune system. It would seem that maintaining
the levels of antioxidants (i.e. glutathione) and
ATP is an essential combination of processes
indispensable to slow down ageing. The lat-
est research published in the „Journal of Mo-
lecular Nutrition and Food Research“ proves,
that creatine protects the muscle cells against
oxidative stress. This ingredient assists the
muscles in adverse conditions and prevents
the destruction of mitochondria in the cells,
which degenerate with age in the muscles.
As result of this research, creatine may be re-
garded as a supplement which slows down
the ageing processes. Moreover, it has been
proved that it is also a natural inhibitor (a
supressing factor) of myostatin – a protein
which inhibits the development of the mus-
cle mass. This phenomenon, along with the
increased rate of IGF-1 secretion, provides an
incredibly anabolic foundation – this leads to
the conclusion that this ingredient
not only increases the level of lean
muscle mass in young people, but also
prevents the loss of muscle mass related to
ageing. Researchers have high hopes for the
application of this supplement for a wider
market than that of bodybuilding.
Recently, the benefi ts of using supplements
have been presented in a very favourable
light in the context of green tea consump-
tion. Although it is most commonly used for
fat loss, new research discovered some of
its other signifi cant benefi ts. The fi rst study
(published in the „American Journal of Clini-
cal Nutrition”) was conducted on a sample of
more than 42 thousand individuals. The study
objective was to investigate the health ben-
efi ts of green tea consumption in relation to
the consumed dose. The reduction in fatty
tissue wasn’t the focus of interest this time
– it turned out that the increased consump-
tion promotes psychological wellbeing and
helps to soothe disquiet and states of anxiety.
In the event of taking fi ve cups daily (approxi-
mately 100–150 mg EGCG – the most active
polyphenols) it was found that psychologi-
cal anxiety had been relieved by 20%. Other
recently conducted research showed an ad-
ditional unexpected benefi t.
Reports published in „Respiratory Medicine“
suggest that green tea consumption may
prevent damage to the lungs done by smok-
ing, as well as helping to reduce the stiff ness
of muscles used in breathing.
The afore mentioned mitochondrial degen-
eration in the muscles may be an explanation
why after the fourth decade of life, L-carnitine
supplementation becomes more justifi -
able than in one’s younger years. Research
conducted on a substantial group of ageing
people has demonstrated that a daily dose of
2500 mg L-carnitine divided up into 500 mg
servings had a signifi cant eff ect on slowing
down the process of fatty tissue accumula-
tion – both subcutaneous and visceral fat – as
well as creating a chemopreventive eff ect fol-
lowing tumour remission.
Andropause and sarcopenia – a bodybuilder’s nightmareIn the context of the biopsychosocial ap-
proach, andropause is a stage in a man’s life
(usually a man over 50) which heralds the on-
set of old age. This stage is marked by an on-
set of a number of complaints in various areas
of an individual’s functioning, rooted in multi-
ple organ changes taking place in the organ-
ism, including hormonal changes due to age-
ing. We can talk here of somatic aspects (pain,
sleep and appetite problems), psychological
ones (memory complaints, irritability, anxiety)
and sexual ones (erectile dysfunction and a
drop in libido). Among the typical symptoms
of physical changes we can mention the fol-
lowing: a drop in muscle mass by 25%, an in-
crease in the amount of visceral fat by 10 –15 kg,
a decrease in the bone mass (osteopenia),
an increase in insulin resistance (which char-
acterises pre-diabetic changes leading to
a diagnosis of Type 2 Diabetes), arterial hy-
pertension and scalp hair thinning. Another
result of ageing in men is a gradual drop in
concentration of some hormones, mainly
androgens, and also of the growth hormone
and melatonin, which causes sleeplessness
in older people. Researchers generally agree
that the main culprit of this cascade of nega-
tive biological eff ects are the dropping testo-
sterone levels. The multiple organ ageing of
the organism manifests itself among others
as impairment of the HPTA (hypothalamus-
1103/2013
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pituitar y-testicles
axis) function result-
ing in a downward spiral
– the drop in testosterone
level leads to pancreatic dysfunc-
tion and infl uences a drop in adiponectin lev-
els, which in turn infl uences the accumulation
of visceral fat.
Adipokines secreted by visceral fat interfere
with the blood sugar level, leading to hyper-
tension and hypercholesterolemia, which
ultimately brings the onset of cardiovascular
disease and death.
The phenomenon of the degenerative loss
of skeletal muscle mass by around 23%, ob-
served in men in the age bracket 30–70, is re-
ferred to as sarcopenia. It is also linked with a
drop in the rate of strength development. The
crucial factor con-
tributing to this con-
dition is the decline
in hormonal function
– a dropping level of bio-
logically active testosterone
(between the ages of 40–70
by around 30%) and of the
growth hormone. Men
aged 40–74, despite main-
taining a relatively con-
stant level of lean body
mass (LBM) (accompa-
nied by an increase in to-
tal body weight), suff er
from a systematic drop
in muscle function of
the upper limbs. The
magical age of 30 is
a milestone above
which a drop can be
observed in endog-
enous testosterone
levels, with a system-
atic annual decrease by
1%. From that life stage
onwards, a percentage
increase of fatty tissue
can be observed with a si-
multaneous percentage
drop in muscle tissue.
Testosterone controls the anabolic processes
involved in the maintenance of muscle mass,
so it is not surprising that sarcopenia involves
a reduction of muscle protein – the cross-
section of the muscles decreases, while the
content of the connective tissue and visceral
fat increases. In men over 40 there is also a
change in fat distribution – the fat content in
the trunk grows, while the fat content of the
limbs decreases. This is a very negative phe-
nomenon and it is directly linked to andro-
pause and the impairment of HPTA function
which leads to numerous health complica-
tions – Type 2 Diabetes, hypertension, arte-
riosclerosis and ultimately death. The more
signifi cant changes in the total body weight
become noticeable only around the age of
50, whereas a marked drop in lean muscle
mass happens around 20 years later.
The reduction is accompanied by a decrease
in the total water content of the organism.
There is also a drop in the level of creatine ex-
creted in the urine. This is related to a dimin-
ishing intensity of the basal metabolic rate,
which in turn is associated with the loss of
biologically active tissue, namely the muscles.
The caloric requirement remains at a relative-
ly constant level until approximately age 40,
thereafter it begins to drop gradually (within
a period of 50 years by around 30%). Factors
which may help to reduce the destructive in-
fl uence of a drop in the muscle mass and also
help to combat the changes in body compo-
sition are the following: regular physical activ-
ity, unprocessed foods rich in the essential
unsaturated fatty acids (EUFA), antioxidants,
nutraceuticals, vitamins and minerals.
Workout capacitychanges with ageIt is not thoroughly understood what kind of
changes take place in the muscle fi bres dur-
ing the ageing process of an organism. Many
research studies indicate that the numerical
ratio of fast twitch muscle fi bres (FT) to slow
twitch muscle fi bres (ST) changes with age. It
happens as a result of increased atrophy of FT
fi bres,with the number of ST fi bres remaining
constant, or a greater activity of reinnerva-
tion processes – taking over the function of
inactive mo-
tor neurons by new neurites – in mo-
tor neurons of slow twitch motor units.
Researchers have shown that in men be-
tween the age of 20 and 30, ST fi bres consti-
tute 36% of the total muscle fi bres, whereas in
the age group 30–50 this fi gure was already
44%. In another study was found that in the
age group 20–29 the ST fi bres make up 39%,
and in the age group of 60–65 year old men –
66% of the total fi bres. What is indisputable is
the fact of a more distinct diminishing of the
cross-sectional area of FT fi bres in contrast
with ST fi bres. In 80-year old persons it is, in
contrast to the young, around 26% smaller.
Especially prone to changes are B-type FT
fi bres, namely the ones with the maximum
power and potential for lateral growth. This
process can signifi cantly limit the muscle
strength of elderly persons, and the drop
in the rate of muscle contractions is related
primarily to a diminishing fi ring frequency of
motor neurons.
Muscle strength is a characteristic which is
strongly related to changes in the cross-sec-
tional area of the muscle fi bres, participation
of the individual fi bre types and also to the
activation effi ciency of motor units. A rela-
tively constant level of strength is maintained
until the age of 50, although many research
studies indicate that the drop seems to begin
as early as age 30. A distinct reduction in mus-
cle strength takes place at the age between
50 and 70. During the sixth and seventh
decade of life its maximum value decreases
by around 15%, and later, in the subsequent
decades, drops even by 30%.
These studies explain why endurance train-
ing gets „easier“ with age and why men over
40 achieve good results in sports which focus
on endurance such as instance triathlon. The
increased percentage share of the ST muscle
fi bres along with atrophy and an impaired
function of muscle power creation, explains
why when we get older we should swop
typically anaerobic activities (sprints, MMA,
bodybuilding) for mixed exercise (strength-
and-endurance training, such as e.g. func-
tional training) as well as aerobic exercise
(swimming, running and endurance walking,
cycling).
JAKUB MAURICZ mauricz.com
AGE: MIDDLE AGE 3040PROFILE An excellent period of motor
fi tness, time for achieving best results
in many sport disciplines. A period
of relative maintenance of constant
level of motor skills. For those in-
volved in sport, the early period
of adult life is a time of achieving
top results. The advice for those
not involved in competitive
sports is to take up a relatively in-
tense and systematic physical ac-
tivity of a recreational nature. Most
importantly it will prevent a drop in
physical fi tness, while also serving to
maintain the fi tness gained in the previ-
ous years of life. It is also a stage of developing
muscular maturity, assuming that coordina-
tion had been achieved in childhood – what
is left to do now is its consolidation.
POTENTIAL Unlimited – in the absence of
injury and postural defects any sports disci-
pline can be practised; best time for develop-
ment of muscle mass.
DIET Avoid products which can predispose
one towards the andropause metabolic syn-
drome in the future – sugars, trans fats. Diet
can be rich in energy ingredients, since a
young organism has an excellent capacity for
absorption and utilization of carbohydrates
and fats. Due to the fact that a large muscle
mass can be developed through training at
this time, which involves an increased meta-
bolic rate, supplementation relies mainly on
carbohydrate-protein gainers, used both af-
ter a workout in order to recover the calorie
expenditure in the context of the post-exer-
cise “anabolic window“, and also in-between
meals, so as to increase caloric density. Creat-
ine supplementation, in contrast to later years,
will be more advisable in view of the rate of its
resynthesis and IGF-1 stimulation for muscle
mass gain, and not for its maintenance and
breakdown prevention.
TRAINING Speed- and strength: bodybuild-
ing, martial arts, crossfi t, interval training in-
stead of aerobic training in order to raise ener-
gy expenditure and development of capacity.
SUPPLEMENTATIONSOLID MASS,
MASS XXL,
ISOLATE 100,
CREATRIX,
CREA9 XTREME.
mo
ult
d
n
to
previ-
eveloping
coordina-
THREE AGE GROUPS,THREE AGE GROUPS, THREE RULES FOR STAYING IN SHAPETHREE RUAGE: YOUTH 1930
TOMAS
Z „P
APA
J” L
ECH
EN
DER
KAROL O
LEN
DER
PROFILE Decline in physical activity levels. In peo-
ple involved in regular training, physical and loco-
motor fi tness can be maintained. It is a time of a
gradual decrease in motor skills in human life. This
concerns predominantly learning new sport activi-
ties. It is true that the decline in fi tness level takes
place slowly and gradually, yet towards the end of
that phase it is quite pronounced. At this time there
are huge diff erences visible between those who are
involved in fi tness training and those who are not –
in the latter physical fi tness and locomotor skills are
low, due to neglect.
POTENTIAL Focused on sport with small move-
ment coordination – the last chance for strength
training. Injury and mobility loss caused by prior
sedentary life style could result in limited function
and be a hindrance to developing physical fi tness.
DIET It is a time when caloric supply in persons in-
volved in regular training should not become too
restricted, although those who are physically inac-
tive may notice fi rst symptoms of insulin resistance.
Low-processed products are recommended as well
as supplements which promote stability of blood
sugar levels. In view of slowly declining testosterone
levels, supplementation with testosterone boosters
plays an incredibly essential role. As a preventive
measure, creatine supplements can also be used in
the heavier training microcycles in order to reduce
oxidative stress and to improve recovery. These
products will also assist in inhibiting the negative
infl uence of myostatin, whose expression limits
training progress in this age group. Lipolytic agent
supplementation is recommended in order to assist
with the metabolism of fatty tissue and combating
cortisol. In this age group, hard-gainers (supple-
ments with a 80:20 ratio of carbohydrate to protein)
should be substituted by bulk supplements, which
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1203/2013
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40
PRZEMYSŁAW SAL
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PRZEMYSŁAW SAL
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THREE AGE GROUPS, THREE RULES FOR STAYING IN SHAPERULES FOR STAYING IN SHAPEAGE: MATURE AGE 40+
sulin response (VITARGO ELECTRO–ENERGY).
A compulsory and continuous supplementation
with testosterone boosters is recommended, in
order to minimize complications of andropause.
Because of the degeneration of motor neurons,
a neurotransmitter – Gamma-Aminobutyric Acid
has to be used (GABA 750). Creatine is used in
preventing sarcopenia. For a better libido and a
lower blood pressure, supplementation with NO
(nitric oxide) boosters is recommended. In order
to prevent senile dementia supplementation
with additional neurotransmitters and support-
ing substances is imperative. In view of mito-
chondrial degeneration in the ageing muscles,
supplementation with L-carnitine is also useful.
TRAINING Predominantly aerobic sessions, de-
veloping of endurance (long distance running,
triathlon), recreational strength exercises (split
routines) should be replacedby full-body-work-
out sessions. If possible, use the HST method.
There is an ever greater demand for appropriate
biological renewal treatments – sauna, massage,
visits to the osteopath every few months due to
overuse injuries.
SUPPLEMENTATIONWHEY 100,
VITARGO ELECTRO–ENERGY,
ISOLATE 100, TESTO(X)PACK,
DAA ULTRA, GABA 750,
CREA9 XTREME, NITRO(X)PACK,
NITROBOLON, TYROSINE 600,
L–CARNITINE 3000.
PROFILE People with low physical activity
levels already manifest signs of involution proc-
esses; active people on the other hand, can be
involved in many sports on a non-competitive
level, achieving good results, provided physical
fi tness had been maintained since puberty. For
the majority of people this is a time of a rapid de-
cline of physical and locomotor fi tness. Regres-
sion can be observed in daily motor activities
and those linked to professional life. Physical ex-
ercises and sport activities should serve primarily
to maintain cardio-pulmonary fi tness. Attention
should also be paid to fl exibility and relaxation
exercises. Their lack at an older age quickly leads
to mobility reduction in the joints – this condi-
tion which started developing in middle age,
now becomes consolidated in physically inac-
tive persons.Exercises whose aim is to maintain
a correct body posture are also important, mak-
ing it possible to prevent senile kyphosis, among
other things.
POTENTIAL Unlimited, provided that through-
out all of the previous stages we used preventive
measures and led an active life style. In inactive
persons only recreational exercise is possible
with a focus on developing muscle endurance
and preserving the correct body posture. It is
the time when instead of going to the gym, we
should concentrate on activities which aim to
develop our general fi tness.
DIET Sarcopenia, which gets more pronounced
in physically inactive individuals, creates a neces-
sity to lower the caloric supply and to pay closer
attention to what we consume – total ban on
consuming excessive amounts of sugar and a
need to avoid trans fats. Numerous metabolic im-
pairments which occur in this age group create a
situation when every time we overindulge, we
expose ourselves to health complications. In the
context of supply of basic nutritional products, it
is advisable that diet be supplemented with high
quality proteins, e.g. whey and also complex car-
bohydrates which elicit a gentle and gradual in-
CONCLUSIONSThe fundamental prerequisite for maintaining the musculoskeletal system at a high level of fi tness is appropriate physical activity, which helps to preserve muscle mass and muscle strength right into late old age, and also slows down its decline with age. The main rea-son for a progressing muscular atrophy is underuse of muscles in the absence of physical activity. With an appropriate selection of training, nutritional methods and supplementa-tion it is possible to enjoy the fi tness of a young man right into ripe old age. Research shows that 50-year old men involved in resistance training had the muscular strength and diameter comparable to 28-year olds with low physical activity levels. At the same time it has been proved, that the correctly designed strength training programme results in a signifi cant hypertrophy of muscle fi bres and improves the degree of stimulation of motor units not only in middle-aged individuals, but also in ageing persons. The key is appro-priate progressive loading of muscles and its timing and specifi c methods of biological renewal, including massages and sauna sessions, accompanied by correct nutrition and
supplementation – aspects which should never be neglected.
TOMAS
Z „P
APA
J” L
ECH
TOMAS
Z „P
APA
J” L
ECH
situation w
expose ours
context of s
is advisable
quality prot
bohydrates
have a higher protein content, resulting in a
higher thermogenesis and a reduction in insu-
lin fl uctuation. In view of the slow mitochondrial
degeneration, supplements containing L-carni-
tine are recommended.
TRAINING The progressively slowing down
metabolism requires stimulation – at this stage
the rapid development of ST fi bres at the ex-
pense of FT fi bres hasn’t commenced yet, thus
we can get involved in strength and interval
training. However. one has to pay special at-
tention to proper recovery, since the organism
doesn’t regain its homeostasis as quickly as at
a younger age. Eight hours of sleep, massage,
proper nutrition and supplementation become
very important at this stage, with view to pre-
ventive care.
SUPPLEMENTATION TESTO(X)PACK,
L-CARNITINE + GREEN TEA,
LIPO(X)PACK, FAT TRANSPORTER,
HARD MASS,
BCAA TURBO JET.
1303/2013
www.vitamin-shop.co.uk
AGE 36
LIVES County Durham
HEIGHT: 5’4”
CONTEST WEIGHT: 139-145 LBS
OFFSEASON WEIGHT: 165LBS
YEARS TRAINING: 19
YEARS COMPETING: 17
TURNED PRO: 2004
MAJOR ACHIEVEMENTS:
2004UKbFF British heavyweight&overall champion
2005IFBB Battle of Champions Texas
2007IFBB Atlantic City Pro 7th
2008IFBB Tampa PBW Championships Florida
2009IFBB Atlantic City Pro
2010IFBB Tampa Bay PBW Champs FLorida
2010IFBB Battle of Champs Connecticut
2012IFBB Toronto Pro Champs, Canada 3rd
2012IFBB CHicago Pro 7th
I have also guestposed at the Welsh Championships, Brit-
ish Championships, Scottish Championships&Uk Channel
Islands Championships along with many more British
qualifi ers.
I am a qualifi ed Level 3 Personal Trainer, Biomechanics
Trainer&also have a BSc (hons) in Sport&Exercise.
GLADIATORGLADIATOWOMENWOMEN
WENDY McCREADY
1403/2013
www.vitamin-shop.co.uk
It is my dream and has been since before I turned Pro to step onstage at the Ms Olympia.
I am determined to get there and will not give up until my goal is reached. In 2012
I came so close to qualifying. I placed 3rd in the Toronto Pro in Canada where any
previous year i would have qualifi ed had it not been for the new rule changes that
came into place that year. This new change meant winners only qualifi ed and if not
for a little more luck in the judging I would have been there. I brought the best
package in my whole career, my condition was one if not the best onstage and
I was extremely proud, knowing I couldn’t have done anymore. With the help of
John Hodgson himself an IFBB PRO and also my coach, I returned to basics, simply hard
work&consistent cardio and diet, pushing myself to the absolute limits to achieve my best
ever showing. My willpower, hard work&commitment have brought me this far&my deter-
mination to succeed&achieve my goals is stronger than ever. I am now surrounded by a
great support network&I aim to improve on my 2012 best placing.
2013 is my off -season and I aim to return to the competitive stage in early 2014. I train at
Lifestyle Fitness Darlington in County Durham which is a friendly hard working environ-
ment where I have had great support from the fi rst time I trained there. I also train at John
Hodgson’s EVOLUTION GYM in Rochdale where John overlooks my training&nutrition.
John was instrumental in me achieving my best ever condition last year. We are now build-
ing on that&aim to bringer a fuller package with the same level of conditioning.
This year i have had the added benefi t of being sponsored by TREC Nutrition. Their products
are of the highest quality and I have seen great improvements, in particular recovery and full-
ness in my muscles. I use a wide range of products, my favorite is defi nitely the ISOLATE 100
French Vanilla fl avour and also the S.A.W. pre-workout. I have tried many pre workout drinks
in my time and a lot them made me feel wired and then afterwards very lethargic. However
this is not the case with S.A.W., it gives a huge mental boost and great pump without the
downward slump afterwards.
My training partner Slawek Kochan supplies TREC NUTRITION products in his supplement
stores Body Extreme VITAMIN-SHOP® in Darlington and Middlesbrough. His help and sup-
port has been instrumental in my gains this off season.
My determination to succeed and mental tenacity is my greatest asset&the bigger the chal-
lenge the higher I rise. I have learnt that nothing worth having comes easy and I love push-
ing myself both physically and mentally to the max. The only limits are those which we place
upon ourselves&with some support, guidance and hard work nothing is impossible.
GLADIATORORWOMENEN
1503/2013
www.vitamin-shop.co.uk
IT IS MY DREAM IT IS MY DREAM AND HAS BEEN SINCE AND HAS BEEN SINCE
BEFORE I TURNED PRO BEFORE I TURNED PRO TO STEP ONSTAGE TO STEP ONSTAGE
AT THE MS OLYMPIA. AT THE MS OLYMPIA. I AM DETERMINED I AM DETERMINED
TO GET THERE TO GET THERE AND WILL AND WILL
NOT GIVE UPNOT GIVE UPUNTIL MY GOAL UNTIL MY GOAL
IS REACHED. IS REACHED.
1603/2013
www.vitamin-shop.co.uk
LCARNITINEideal in theideal in the war on fatwar on fatThere is a great deal of ongoing change in the fi elds of supplementation and Dietetics. New theories and fashions are springing up all the time for the use of various products. Some of them appear on the scene, rise to stardom for a few seasons and disappear without a trace. However, there are ingredients which have been used successfully for years and one of them is L-carnitine – an old but trusted companion in the war against unwanted fat.
The progress in scien-
tifi c research both in
Dietetics and supple-
mentation continues
to astonish us with
new discoveries. Let us
go back in time a lit-
tle – in the past, prod-
ucts which are nowadays considered ther-
mogenic supplements were not of much
use, and the market that served the fi ght
against excessive fat was dominated by L-
carnitine. Why is it so eff ective in burning
subcutaneous triglycerides? In order to an-
swer this question, we need to look more
closely at its physiological function. L-carni-
tine is a vitamin-like substance, which means
that its correct levels are indispensable for
the proper functioning of the biochemical
processes taking place in our organism. It is
an ingredient of utmost importance for the
intramitochondrial transport of fatty acids, in
addition it infl uences the balance between
fatty tissue and muscle tissue levels. It is true
that thermogenic supplements had been
gaining popularity in subsequent years, and
in the end became competition for L-car-
nitine. But let’s say it clearly, their eff ect on
subcutaneous fatty tissue is completely dif-
ferent. And this doesn’t mean that good old
L-carnitine should now play a marginal role,
on the contrary. Not everyone can take for-
mulations which stimulate thermogenesis.
These supplements, aside from being eff ec-
tive in getting rid of excessive fat, contain
ingredients with the potential to stimulate
the central nervous system (e.g. caff eine).
Moreover, during extreme physical eff ort
they contribute to increases in both body
temperature and blood pressure. What am I
getting at? In fact, it can be concluded from
observation that, although thermogenics are
certainly eff ective, they are not for everybody
– they are not recommended for those who
suff er from ailments of the nervous, cardio-
vascular or circulatory systems. They cannot
be used by suff erers of arterial hypertension
either. What conclusions can be drawn from
the above? L-carnitine, which makes use of
diff erent mechanisms to fi ght subcutane-
ous fat, is an eff ective agent that anyone can
use, whereas thermogenics – despite their
undoubted effi cacy – are not recommended
for everybody.
What is L-carnitineand where does it come from?The substance which
was given the
name carnitine
was fi rst isolated
from meat in 1905
by Gulewitsch and Krim-
berg – following this discovery it took a
long time for research to commence on the
functioning and wider applications of this
compound. It was only in 1947 that it gained
interest, and subsequently became popular
as one of the “miraculous substances“ assist-
ing competitive athletes due to its multi-level
eff ects and high eff ectiveness. After more
research and assessments of its
effi cacy it became commercially
available in a suitable form, as
a dietary supplement recom-
mended for athletes.
What is then this highly sig-
nifi cant substance? L-carnitine
is classifi ed as an organic
compound – the human
organism is able to
synthetize it in
1703/2013
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ideal in the war on fatt
the kidneys, brain and liver from the amino
acids methionine and lysine. It is present in
relatively large quantities in our muscles.
Carnitine, or more precisely 3-hydroxy-4-
(trimethylazaniumyl)butanoate, exists in two
stereoisomers.
L-carnitine– a super transporterThe benefi cial fat burning properties of L-car-
nitine are related to the mechanism of beta
oxidation of fatty acids which takes place in
the organism, and with the transport of fat
molecules. In order to fully understand how
the supplement works one should fi nd out a
bit more about the way it has to travel during
the process. An essential aspect here is also
transport of the free, predominantly long-
chain fatty acids. But let’s start from the be-
ginning, that is from the site of the process. It
all happens in the mitochondrion – a special-
ized cell organelle, a structure which is found
within the cytoplasm. It fulfi ls very specifi c
metabolic functions – in this case it is mainly
transformation of nutrients into energy. How
is it all connected? In the event of extreme
physical exhaustion, for example caused
by training, and during states of hun-
ger, mitochondria work very hard.
After the depletion of the basic car-
bohydrate energy substrates there
is a signifi cant drop in energy levels
and in response to hormonal stimulation
the process of lipolysis is triggered – free fat-
ty acids are released from the adipocytes (fat
cells) and they begin to travel through the
organism. After they reach the muscle cells in
the blood, they enter the mitochondrial ma-
trix through the mitochondrial membrane,
where they are oxidized with a release of en-
ergy. This helps to maintain physical activity.
But it is not as simple as it would seem. Why?
Bboth the outer and the inner mitochon-
drial membranes are permeable exclusively
to short-chain fatty acids. In combination
with coenzyme A, with the involvement of
ATP they are carried into the mitochondrial
matrix. There is a problem with the transport
of long-chain fatty acids, which are much
more numerous in our organism. It is
here that L-carnitine, also
called a super transporter of fatty
acids, comes to the rescue. It combines
with the fatty acids to form acyl-L-carnitine
and only in this form carries them across the
inner mitochondrial membrane – fatty acids
thus conquer the last barrier and reach the
energy-producing furnace of the cell.
In the course of beta-oxidation which takes
place in the mitochondrial matrix the fatty
acids are converted into energy. It is interest-
ing that a very effi cient source of energy, e.g.
the beta-oxidation of one molecule of Pal-
mitic acid, yields up to 106 molecules of ATP.
For the sake of comparison, the anaerobic
breakdown of 1 molecule of glucose yields
only one.
It would be worthwhile to mention here the
process of beta-oxidation itself, which is a
specifi c mechanism of fatty acids combin-
ing with oxygen. Why should be mention it
so late? Because it is only after the complex
fatty acids aided by L-carnitine entered the
mitochondrial matrix that the process of
beta-oxidation is activated. The above men-
tioned compound which is formed as a re-
sult of carnitine combining with the complex
fatty acid (acyl-L-carnitine), with the involve-
ment of the appropriate enzyme, reacts with
coenzyme A – and as a result free carnitine is
generated once again, which can return to its
original site. It is also the time when complex
fatty acids can be converted to energy. It all
depends on the optimal amount of oxygen,
activity level and the number of active mito-
chondria, as well as the sugar level, since the
process of beta-oxidation and thus the com-
plete breakdown of lipids cannot proceed
without the abovementioned ingredients.
What else? No oxidation of long-chain fatty
acids occurring even in the largest quantities
could take place were it not for the presence
of the carnitine transporter and of its biologi-
cally active form – L-carnitine. The greater
the momentary energy demand, the more of
it is required in the cell. Provided there is a
suffi cient supply of carnitine, the process of
oxidation of fatty acids takes place faster and
is more eff ective.
Benefi ts, action and eff ects
L-carnitine is a substance with a
wide variety of applications, and
its working can be described
as multi-level. It acts both as a
transporter of fatty acids, an
intermediary in the process
of their breakdown and an
anti-catabolic agent (in
relation to muscles). It has
a lipolytic eff ect on the sub-
cutaneous fatty tissue. How can L-carnitine
be of use to us? It is eff ective, after an appro-
priate transformation, in limiting the activity
and eff ects of lactic and pyruvic acids (oxida-
tion), which in the face of extreme physical
activity lead to increasing muscle acidity
(impaired acid–base homeostasis). This situ-
ation results in an increased activity of the
enzymes which destroy muscle protein and
the creation of an acidic environment which
they require for their activity. L-carnitine in-
hibits this process and helps to prevent mus-
cle degradation. It also infl uences energy
conversions, as it mediates in the secretion
of an active enzyme which increases energy
production (obtaining of ATP from fatty acids
using cytochrome oxidase). It also exhibits
properties which have a benefi cial infl uence
on psychological well-being – this is linked
1803/2013
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to an ability to stimulate production of beta-
endorphins and a simultaneous decrease in
the number of the received pain stimuli.
The anti-catabolic eff ect, which is a support-
ing factor in the stimulation of the anabolic
conditions, can also be strengthened by re-
ducing cortisol to an optimal level – it is af-
ter all one of the more dangerous catabolic
factors which have an destructive infl uence
on the muscle fi bres. In addition, L-carnitine
exhibits antioxidant potential, which has a
protective eff ect on the muscle tissue, guard-
ing it against the free, aggressive, reactive
oxygen species (free radicals – ROS).
What can we achievethrough L-carnitinesupplementation
Maintaining of a balance between fat and
muscle level
Eff ective metabolism of subcutaneous fat
without side eff ects
Better transport and oxidation of free fatty
acids
Decline in bad cholesterol levels (LDL) and
an increase and optimization of good cho-
lesterol levels (HDL),
Improved heart function (choline connec-
tion),
Secondary prevention of cardiovascular
and metabolic disease (health promoting
functions)
Improved sense of comfort and general
psychological well-being,
Antioxidant and anti-catabolic protection
Indirect stimulation of anabolic processes
(muscle growth)
Decline in fatty tissue accumulation with
increasing muscle mass
Dosage,supplementationand scientifi c opinionOn the whole, L-carnitine dosage is possibly
the most controversial of all the aspects relat-
ed to this supplement. Once it was thought
appropriate to limit the dosage to between
0.7–1 g daily, whereas nowadays this limit
has been raised to servings of 2 to 3 g. It has
been proven that L-carnitine essentially does
not provoke any serious side eff ects, whereas
in conditions of extreme physical eff ort it
works with much greater effi ciency in greater
concentrations and increased dosage. It can
be found that in the context of psychologi-
cal and physical exhaustion of the organism
and training development of today‘s athletes
the dosage has been increased on account
of the multidimensional eff ect of the supple-
ment. The once recommended dosage of L-
carnitine is simply too low in relation to the
demand for this ingredient under extreme
conditions, such as a heavy physical workout
in combination with other activities which
place a psychological load on the organism
(professional work, study).
Research fi ndings published in “Metabo-
lism – Clinical and Experimental” and in the
“Journal of the International Society of Sports
Nutrition” in 2009 unequivocally weigh in
favour of L-carnitine and its antioxidant and
anti-catabolic properties. One may
thus draw the conclusion that, in
its diff erent fractions, it improves
the dynamic muscle function and
supports the regeneration of the
muscle fi bres at tissue level. The
same can be said about re-
search conducted at the Uni-
versity of Connecticut, which
confi rmed that the supple-
ment works in that dimension
irrespective of age. Whereas
in the experiments conduct-
ed at the University of Cali-
fornia in Storrs (published in
2008, in the Journal Strength
Conditioning Research) it
was proven that L-carnitine
increased the amount of oxy-
gen used by the subjects in
the study sample group, dur-
ing squats and forearm exer-
cises (the conclusions were obviously drawn
in relation to muscle tissue). In the context of
the same study the subjects were also tested
for the number and presence of markers with
a destructive infl uence on muscle tissue in
relation to free radicals – the obtained results
were satisfactory, as they indicated far lower
levels of destructive markers than in cases
with an absence of L-carnitine supplementa-
tion.
Absorption versus types of supplementThere are diff erent types of carnitine products
available on the supplements market (softgel,
gelatin capsules, liquid, gel) which often con-
tain diff erent chemical varieties of the same
ingredient. It is important to select the cor-
rect form to suit ones individual needs and
demands and according to one‘s convenience
and habits. I recommend liquid gel capsules,
e.g. L-CARNITINE SOFTGEL, which contain a
concentrated and highly absorbable form of
chemically free L-carnitine, often referred to
as L-carnitine base. Liquid-form concentrates
L-CARNITINE GOLD and L-CARNITINE 3000
are also an excellent idea, they contain respec-
tively 2000 mg and 3000 mg of free L-carnitine
per serving. Of course one can also choose a
multi-ingredient product – L-CARNITINE
COMPLEX, which includes such valuable
additions as chromium and Vitamin B6, or a
blend of L-carnitine and green tea (L-CARNI-
TINE + GREEN TEA). These ingredients have a
synergistic eff ect and intensify the process of
fat reduction as well as reduce appetite during
a weight loss diet.
Brief summaryCompared to other fat burners and ther-
mogenics, L-carnitine can be of benefi t to
everyone – it works in a specifi c and posi-
tive way irrespective of age and type of
training one is involved in. It improves both
mental and physical well-being and also ful-
fi ls a health promoting function. There are
no contraindications as to its usage during
a reduction cycle, such as is the case with
thermogenics, which cannot be used by
persons who suff er from cardiovascular or
circulation problems. The multidimensional
working eff ect and user safety, as well as
convenience due to the existence of a va-
riety of forms of the supplement make it
appear in an extremely positive light. Now
you know how it works and why it works so
well – it is a perfect ally in fi ghting fat. It can
also prove to be an excellent supplement
for you, and this is confi rmed by numerous
research results.
JANUSZ ZIÓŁKOWSKI
A PAIR OF GUNS HANGING OFF A PAIR OF GUNS HANGING OFF THE SHOULDERS A DREAM THE SHOULDERS A DREAM OF EVERY MALE GYMGOER.OF EVERY MALE GYMGOER.
HOWEVER, YOU SHOULD HOWEVER, YOU SHOULD REMEMBER THAT THE ARMS REMEMBER THAT THE ARMS ARE NOT ONLY BICEPS, BUT ARE NOT ONLY BICEPS, BUT
ALSO TRICEPS WHICH ACCOUNT ALSO TRICEPS WHICH ACCOUNT FOR NEARLY 2/3 OF THEIR SIZE.FOR NEARLY 2/3 OF THEIR SIZE.
WHY ARE „BIG GUNS” THE HOLY WHY ARE „BIG GUNS” THE HOLY GRAIL OF EVERY BODYBUILDER? GRAIL OF EVERY BODYBUILDER?
EVERYONE WANTS TO HAVE IT, EVERYONE WANTS TO HAVE IT, BUT NOT EVERYONE KNOWS BUT NOT EVERYONE KNOWS
HOW TO GET IT. AND WHAT HOW TO GET IT. AND WHAT IS ARM WORKOUT FOR YOU? IS ARM WORKOUT FOR YOU?
DO YOU LIKE IT OR FIND IT DO YOU LIKE IT OR FIND IT NECESSARY?NECESSARY?M
USC
ULA
R A
RMS
MU
ST H
AVE
TWO
TH
ING
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TO
UGH
GUY
2203/2013
www.vitamin-shop.co.uk
2303/2013
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I simply love to exercise this muscle
group. Given the experience accu-
mulated over time, today, as a body-
builder competing in bodybuilding
competitions, I must say that my ap-
proach to biceps and triceps work-
out has changed a lot. Below you
will fi nd a set of exercises for build-
ing guns of steel – powerful and rock-hard
arms.
Steel-cord arms, also known as „guns” to
gym-goers, are a must-have for every body-
builder. Whether you are wearing a T-shirt,
elegant shirt or sleeveless, strong arms will
stand out a mile. The arms are the fi rst thing
to be noticed by other gym-goers and used
to judge their fellow bodybuilders in the
same manner as models are judges on a
casting for a photo shoot. Who wouldn’t like
to have powerful biceps and triceps like Ar-
nold Schwarzenegger during his glory days?
As far as I am concerned, I don’t aspire to be
original and to say that I prefer exercising
legs to exercising arms. An „arm” workout
day is one of my favourite days during the
week.
I am one of the hot heads who love exercising
their biceps together with their triceps. That’s
why I exercise the arms in one workout ses-
sion. This gives me greater strength potential
and I am able to better target the muscles
which work antagonistically. Since the triceps
extend the arms, and the biceps curl the arms,
then why not combine these movements in
one workout session? Of course, my workout
plan for the arms changes during the year. I
change not only single exercises, number of
sets and scope of reps in each set, but also
the way to perform them. At one time, I do
bicep and tricep exercises alternatively, and at
another time I combine them into super sets.
Diff erent workout methods help to derive dif-
ferent benefi ts, depending on the workout
cycle. During the mass building period I try
to do the weaker muscle group fi rst, and the
stronger muscle group second. On the other
hand, during the mass reduction period, each
set of bicep reps is immediately followed by
another set of tricep reps or the other way
round so as to intensify the physical work.
Sometimes it is undoubtedly worth breaking
your routine and include super sets also dur-
ing the mass building cycle.
Workout is one thing, but sometimes our
genetic build-up cannot be beaten. I’ve
never had any problems with my triceps,
but I’ve always had to work extra hard on
my biceps. I struggle all the time to add size
and roundness to my biceps, and to achieve
their desirable shape. As a result of changes
in my workout plan and approach to bicep
exercises I can slowly see some progress,
and therefore I think I’m on the right track.
Unlike other muscle groups, which require as
many as up to 20 sets, arm workout can be
done really fast. The biceps and triceps are
not large muscles compared to e.g. legs or
back, thus it’s suffi cient to do 3 exercises of
4 sets or 4 exercises of 3 sets. Even if you’re
in a hurry, you can have a good arm workout
composed of alternative super sets of exer-
cises for the biceps and triceps. This gives a
great muscle pump so that it is diffi cult to
put on a T-shirt when leaving the gym, and
the only way of preparing a post-workout
shake is to make it in a mixer at home. Ad-
ditionally, you don’t have to be afraid that
on your way home you will get a citation for
talking on the phone – you won’t be able to
keep it up.
ADAM “JABI” JABŁOŃSKI
BICEPS BICEPS BICE
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This is a rather unpopular exercise for the biceps as you can’t
use large weights to command respect among your fellow
gym-goers. However, you should remember that you per-
form bodybuilding exercises for yourself and sometimes
reduced weight combined with a complete isolation of the
muscle helps to achieve much better results than struggling
with huge dumbbells or barbells. This exercise targets arm
muscles located under the biceps which adds visually to the
circumference of the arm, and that’s why they should be in-
cluded in the workout plan both in the mass building and
reducing periods.
HOW TO DO ITSit on a diagonal bench and put its backrest at an angle
slightly greater than 40°. Grab the dumbbells with your arms
hanging down at your sides, forearms pulled to the sides of
the torso which should be kept on the bench at all times.
Closely monitoring the movement, raise the dumbbells
slowly, while achieving a short peak concentration of the
biceps at the end of the concentric phase. Lower the dumb-
bells very slowly until full extension of the biceps and avoid
any overextension.
NOTEIf you put on too much weight, you won’t be able to do the
exercise properly. It’s better to take smaller dumbbells and
feel the biceps working, while trying to perform the move-
ment with surgical precision and very slowly.
This bicep exercise can be performed both at the beginning,
in the middle or at the end of the workout session. I like this
exercise very much because – when properly performed – it is
perfect for achieving peak concentration in the biceps, taking
advantage of the full range of motion. For me, this is a good
mass building exercise, and with adequate „muscle feel” – also
for roundness of the biceps. This is my favourite bicep exercise
with dumbbells.
HOW TO DO ITIn the initial phase, keep the dumbbells in extended hands,
with the arms at the hips, elbows close to the body and thumbs
turned towards each other. Breathing out, make yourforearm
curl and lift the weight, at the same time doing a wrist half-
turn to the outside and trying to tense the bicep. Next, lower
the dumbbell to the starting position, while breathing out, and
then exercise the other arm.
NOTEDuring the concentric phase do not stick your elbows to the
front, and turn the wrists smoothly while lifting the weight. Dur-
ing the eccentric phase try not to extend the arm in the elbow
joint so as to maintain the muscle tension of the biceps. One of
the most frequent errors with this exercise, which I used to make
myself, is using excessive weight and sticking the elbows to the
front which limits the range of motion of the biceps.
DUMBBELL SUPINATING BICEPS CURLSDUMBBELL SUPINATING BICEPS CURLS
INCLINE BENCH DUMBBELL BICEPS CURLSINCLINE BENCH DUMBBELL BICEPS CURLS
STANDING HAMMERSTANDING HAMMERCURLSCURLS
CEPS BICEPS BICEPS
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This is one of the essential bicep exercises in which you can use
slightly greater weights, and therefore it should be started after
a warm-up. Barbell forearm curls are perfect as the second ex-
ercise during bicep workout. After the muscles are warmed up
and pumped up with blood, you can take on a barbell to work
them really hard.
HOW TO DO ITWhile standing with your legs slightly spread, grab the barbell
with a slightly wider grip, keeping your elbows close to the torso
and arms fully extended. Breathing in, raise slowly the arms until
you achieve a peak concentration in the biceps, and then breath-
ing out, lower the barbell, monitoring the movement at all times.
The concentric phase should be ended with full extension of the
biceps, however, avoiding overextension of the elbow joints.
NOTEOf course, as with any other exercise, it is important to have good
technique and choose proper weight. Excessive weight may lead
to torso swinging. Cheated movements are only acceptable in
the last 1–2 reps, but these movements are recommended only
during the mass building period, when your muscles need ex-
ceptionally strong workout impulses.
This exercise can be performed by raising the dumbbells
or by moving them up and at the same time to the side
– try to touch the middle of the right pec with the dumb-
bell held in the left hand and the other way round. Both
exercises target mostly short heads of the biceps, located
on the outside of the arm.
HOW TO DO ITStand upright with the dumbbells hanging down at both
sides of the body, holding them with a neutral grip which
should be maintained through the full range of motion.
Slowly raise the weight with one hand, while monitoring
tension of the biceps, and then lower it gradually.
NOTEIn popular hammer curls, it is important to feel your mus-
cles working and not to jounce the weight upwards. To
perform this exercise with a greater weight, e.g. during
mass building workout, we can use an exercise bench
for support. This prevents cheating your weights up and
helps to isolate and perfectly hit the biceps.
STRAIGHT BAR BICEPS CURLSSTRAIGHT BAR BICEPS CURLS
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This exercise can be used as a warm-up at the begin-
ning of your workout or to „fi nish off ” at the end to
pump you muscles as much as possible. If you are
able to do 3 sets of 15–20 reps without the assistance
of a training partner, then it’s a really good result. You
may also chain up additional weights to the belt so as
to target your triceps with a reduced number of reps.
This exercise is suitable throughout the year.
HOW TO DO ITThe procedure is simple, but you need to remem-
ber a few important details – grab the railings with
a neutral grip, do not lean forward as otherwise the
workout will mostly target the shoulders and chest
muscles. Lower the weight at 90 degrees to the fl oor,
until the triceps in your arm are fully stretched, while
your feet should not touch the fl oor. In the concentric
phase lift the weight until the triceps are fully extend-
ed and tense.
NOTEYou should control the full range of motion and avoid
swinging your body. This exercise should be per-
formed while wearing gloves or workout grips, e.g.
TREC GRIPS.
TRICEPS DIPS TRICEPS DIPS
This exercise is a very good warm-up for elbow joints
and triceps, and next for working your muscles really
hard. It is also perfect for use at the end of your work-
out because it isolates the triceps, especially their short
lateral heads. As a result you can hit all three heads of
the triceps with a good peak contraction.
HOW TO DO ITStand in front of the cable crossover, blocking the lum-
bo-sacral section of the spine, and stick out the chest.
Grab the cable with a neutral grip using both hands,
pull it down, while controlling the movement at all
times and keeping the elbows in one position close to
the body until you achieve full muscle tension. At the
end of the movement you can stretch the cable while
moving each hand to the side so as to hit and fi nish off
the short heads of the triceps.
NOTERemember to use adequate weight and maintain
constant tension of the cable. The cable must move
smoothly, without any sudden pulls.
TRICEPS CABLE PUSH-DOWNTRICEPS CABLE PUSH-DOWN
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EZ BAR FRENCH PRESSEZ BAR FRENCH PRESSFrench press is one of the most eff ective tricep workout exer-
cises, which also involves a serious risk of injury. This is mostly
because of the excessive weight compared to our technical po-
tential and strength. Many young bodybuilders start their tricep
workout from French press and without proper warm-up, as
„you need heavy weights to develop your triceps”. This is true,
however, should the same weight be used by beginners and
bodybuilders with many years of training experience? I don’t
think so! In this exercise the weight should be suchthat you will
be able to do the fi rst set of 12 technical reps without cheating
the weights up.
HOW TO DO ITLay down on the bench with narrow overhand grip on the bar-
bell and pick it up off the rack. With the barbell positioned over
the head, lower it slowly to the forehead with arms held fi xed
at 90 degrees to the fl oor. You should move only your forearms
by bending the elbows. Remember that both the eccentric and
concentric phases should be done slowly, and the elbows must
not go wide apart.
NOTEEZ bar french press is a diffi cult exercise and as such it should al-
ways be performed with a training partner (a spotter). Not only
will he help you lift off the bar from the racked position, but he
will also provide assistance if you run out of energy and catch
the weight to prevent an injury. As a result you will be able to
concentrate on doing the exercise correctly.
CLOSE GRIP BARBBELL BENCH PRESSCLOSE GRIP BARBBELL BENCH PRESSThis exercise may seem to be simple. You might think
it’s enough to get a narrow grip on the barbell and per-
form some barbell curls. Nothing could be further from
the truth. You must remember to control the movement
so that your triceps do most of the work. Elbows must be
kept narrow and close to the body through the full range
of motion. Many bodybuilders fail to follow this rule and
keep their elbows in the same manner as during regu-
larchest barbell press, and they are surprised that such
workout doesn’t target their triceps.
HOW TO DO ITThis exercise is quite similar to barbell chest workout. Lie
down on the bench, dismount the bar from the rack which
can be put slightly higher this time. Hold it in the starting
position with fully extended arms over the middle of your
chest and lower it slowly. Remember to keep your elbows
close to the body. The motion is in the opposite direction
in the concentric phase. You should avoid overextending
and blocking the arms in the elbow joint. Thus, the triceps
will be tense through the full range of motion.
NOTERemember to properly keep your elbows and control the
weight all the time. This is not about breaking a weight-
lifting record, but about having good technique and tar-
geting your triceps.
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KA
RO
L O
LEN
DER
Soon his evening exercises with a barbell and a set of dumb-bells became some-
thing more: a sports passion. In spite of hard training, the expected eff ects did
not come. That was why the young contestant decided to fi nd professional aid. As
he says, he made all possible nutrition errors in that period. Finally, he managed to fi nd a press advertisement
of the VITAMIN-SHOP® chain. Karol did not realise at that time that ordering a parcel full of good quality supple-
ments would infl uence his life that strong. Thanks to that decision, he met a VITAMIN-SHOP® manager, Robert
Rzeźniczak, who off ered cooperation. Soon, Karol opened his own shop, which was the fulfi lment of his dreams.
His diet, supplements and exercises changed. One day, someone asked Karol why he wasn’t taking part in
competitions if he had spent so many years training. At the beginning, that seemed unrealistic, but fi nally, as a
VITAMIN-SHOP® ATHLETES contestant, he decided to enter the bodybuilding stage. His plan was ambitious:
a debut in Ostrów Mazowiecka in Poland, then the London South & East Championship and USN Classic
at Body Expo. Months of killer training and restrictive diet passed fast. Thanks to his shape, Karol won a
high fi fth place at the Bodybuilding Debut at the end of March 2013. The time came to take part in the
next planned competition, where Karol exceeded a weight limit and had to face contestants of a bigger
category who were even 7 kg heavier. And he succeeded. Karol was surprised to win. It was quality, not
weight, that mattered. After 6 days, he took part in another competition, and also stood on the podium,
second only to the UK Champion. Karol Olender is a young man who has shown just how much can be
achieved by hard work.
KAROL IS A YOUNG AND TALENTED BODYBUILDER, WHO BEGAN HIS LOVE AFFAIR WITH WEIGHTS ONLY AFTER HIS ARRIVAL IN THE UK. EARLIER, STILL IN POLAND, HE PRACTISED BREAK DANCE, WITH SOME SUCCESS. INITIALLY, GYM TRAINING WAS SUPPOSED TO RELIEVE HIS EXCESSIVE ENERGY WHICH HE NEVER LACKED IN SPITE OF 12 HOURS OF HARD WORK.
RAFAŁ CEJROWSKI HAS AN UNQUESTIONABLE SPORTS TALENT. HE WAS BORN IN GDAŃSK, WHERE HIS LOVE AFFAIR WITH WRESTLING BEGAN. FOR HIM, SPORT WAS AN EXCELLENT FORM OF ESCAPE FROM THE GLOOMY CLIMATE OF ONE OF THE MOST DANGEROUS DISTRICTS OF THIS SEASIDE TOWN, WHERE HE GREW UP.
As a VITAMIN-SHOP® ATHLETES contestant, he experimented with various disciplines. He tried football, long-distance running, karate, taekwondo, boxing. But wrestling is what he has always liked most. As a junior, he achieved great successes in this discipline. He was, for example, the Champion of Poland and a member of the Polish national team. Everything was going great, but suddenly his promising career was suspended for several dozen months when his fi rst son was born. As a 20-year-old father, Rafał had to give up sport and decided to leave for the UK, where he joined up with the VITAMIN-SHOP® chain. When he stabilised his fi nancial situation, he came back to professional sport. He lost 10 kg and started training hard to win, after 6-year break, the UK Open Championship in the classic style, in the heavyweight category of up to 96 kg, which surprised everyone. Soon after the competition in Manchester, the Pole also won a star-studded tournament and a year later the championship of Northern Ireland in Belfast. In both events, he chose freestyle and proved how versatile he was.
At present, Rafał is a classic, freestyle and submission-style wrestler and takes up any oppor-tunity to test his strength in all possible variants of grappling. He is preparing for his fi rst MMA gala. As a wrestler who has been technically trained in the standing position, he has great chances to win the champion title. Rafał Cejrowski runs a VITAMIN-SHOP® shop in Watford (London), where supplements are always chosen in a professional manner. In addition, he works as a VIP bodyguard and a personal trainer. He emphasises that this is the fulfi lment of his dreams, because a healthy diet, supplements and training are inseparable parts of his life. Rafał Cejrowski is a proud father of two wonderful sons: Cyprian (11) and Maksimus (2). We are looking forward to his further successes.RA
FAŁ
RA
FAŁ
CEJR
OW
SKI
CEJR
OW
SKI
Cyprian
Maksimus
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In the article below I will present elemen-
tary data concerning stacking of diet sup-
plements.
Experience will tell you the truthMany people get lost in the lengthy cata-
logues of supplements and meal replace-
ments on off er in stores. Even many profes-
sional competitors who know how to use the
STACKINGSTACKING
Supplement combining is a rare art, which can be mastered with Supplement combining is a rare art, which can be mastered with a knowledge of fundamental physiological and biochemical mecha-a knowledge of fundamental physiological and biochemical mecha-nisms. This knowledge primarily rests on a recognition of the syner-nisms. This knowledge primarily rests on a recognition of the syner-gistic and antagonistic eff ect, namely the information which tells us gistic and antagonistic eff ect, namely the information which tells us whether the given supplements are compatible in their overall ac-whether the given supplements are compatible in their overall ac-tions, or whether they interfere with one another. They say ignorance tions, or whether they interfere with one another. They say ignorance is bliss, but in my opinion in the event of supplementation with incor-is bliss, but in my opinion in the event of supplementation with incor-rectly combined substances our ignorance can land us closer to an rectly combined substances our ignorance can land us closer to an ICU than to a state of bliss.ICU than to a state of bliss.
products independently, don’t know how to
combine them. As I have already mentioned
in the introduction to this article, combining
supplements requires a certain elementary
medical knowledge, but sometimes all you
need is some evidence, a summary of the ac-
tion of specifi c types of products and such in-
formation can be acquired by thoroughly em-
pirical means – by trying out various dietary
supplements and singlehanded attempts at
stacking them. Unfortunately some consum-
ers end up taking all the available products at
once, without any idea what is good for them
or about supplement compatibility. How-
ever, by sticking to specifi c times of the day
and establishing a proper dosage routine one
can get so much benefi t from supplementa-
tion. Consulting your mates at the gym, you
will probably often have been confronted by
puzzling questions – Czesiek, who after the
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nates from beta-alanine. To put it simply, ad-
ministration of the product itself often impairs
absorption or causes the utilization of the sub-
strate by the organism for its own purposes.
A very similar situation takes place in the case
of combining testosterone boosters which
are often composed of such ingredients as
Tribulus terrestris, an ingredient of TRIBULON
BLACK, Maca root, an ingredient of TREC
XTREME MEN‘S FORMULA, D-Aspartic Acid
in DAA ULTRA or chelated zinc and magne-
sium in TREC ZMA ORIGINAL, or the innova-
tive complex formula containing the most ef-
fective components in TREC TESTO(X)PACK.
However, in the event of stacking, one has to
remember that the recommended dose can
often be lowered. Those higher than 400 mg
per day frequently have the opposite eff ect ,
promoting prolactin and progesterone secre-
tion, often resulting in acne. So as the afore
mentioned examples show, it is not always the
case that more means better. The last issue re-
lating to the safety of supplementation of cer-
tain products is the use of antagonists, as here
the dose of active ingredients which have the
opposite eff ect is of utmost importance. Such
combinations have spawned the most myths.
Let’s then concentrate on the most common-
ly used stimulant – caff eine.
Nowadays many pre-workout stacks contain-
ing Nitric Oxide (NO) Boosters - NITROBOLON
ENERGIZER, S.A.W. - also contain added caf-
feine, despite the fact that in principle the fi rst
class of substances increases the diameter of
the blood vessels so that the muscle pump ef-
fect is easier achieved, whereas caff eine nar-
rows the diameter of the blood vessels, raising
the blood pressure. The amount of the second
ingredient is selected in such a way as to ac-
tivate the brain-to-muscle connections and
produce concentration, while at the same
time not interfering with the relaxation of the
endothelium of the blood vessels and the im-
provement of the muscle pump eff ect. It is all
a question of the administered dose. A caff eine
serving of 1-1.5 mg per kilogram of ideal body
weight (IBW) has a stimulating eff ect on the
motor neurons (projection of the nerve cell
reaching into the muscles), whereas doses of
2.5 mg/kg of IBW and more have a blood-pres-
sure rising, diuretic and analgesic eff ect. One
shouldn’t combine multiple servings of sup-
plements with antagonistic action – again, I re-
fer here to the principle that more doesn’t nec-
essarily mean better. Using large doses of both
substances may lead to feeling unwell, nausea,
drowsiness , and in extreme cases even to col-
lapse. Smaller servings are rather unlikely to
produce such an eff ect.
One ingredient or many – the pros and consAt a time when diet supplements are freely
available, the question arises whether it is bet-
ter and more economical to purchase several
individual products which then can be com-
bined into one dose on one’s own initiative,
or should one trust the manufacturer and buy
a ready-made mix, that comes with a special
measuring spoon for preparing your dose,
and we don’t worry about anything else? This
is quite a complex matter and I think that a ta-
ble is the best way of clarifi cation
So, as evident from the above table, those with
a thinner wallet will probably focus on individ-
ual products and will combine them, within
their fi nancial means, into agents with pre-and
post-training eff ects, as well as all-day supple-
ments, which look after the positive nitrogen
balance, as for instance proteins and amino
acids. The ready-made stacks, on the other
hand, possess the advantage of a much more
complex composition and patented quantity
ratios, which guarantee a specifi c result – of
course taking into account the personal reac-
tion, as there will always be consumers who
will be aff ected in an unexpected way. With
stacks there are also risks of interactions with
prescription medicines – it is easy to asses the
correlation of individually used supplements
with a drug, as in the medication information
leafl et classes of substances are listed which
should not be used concurrently (fi bre, phos-
phodiesterase inhibitors like caff eine etc.).
Problems are created by the use of multi-in-
gredient stacks in addition to individual med-
ications. You never know whether or not the
combination of between a dozen or so supple-
ments is going to enter into a biochemical in-
teraction with the drug in the organism, even
if none of them show any negative correlation
with the medication separately. The synergis-
tic eff ect of combining a dozen or so of them
may have a stimulating or inhibiting infl uence
on the action of the medication and both sce-
narios are equally dangerous. One such recom-
mendation is among others is not to combine
Quercetin, Boswellic acid and other anti-in-
fl ammatories with Heparin (an anticoagulant
commonly given post-operatively), because
STACKING a diffi cult arta diffi cult artof combining supplementsof combining supplementsrecommended dose of a pre-training stack,
made up of eighteen components, experi-
enced light stimulation, but nothing excep-
tional, while Jack on the other hand, after only
a half of the recommended dose had to be
physically forced to quit training and this at-
tempt almost ended up with tearing the door
off its hinges, and Janek after a double portion
was yawning and wanted to go to sleep. Why
does this happen? Because reaction to a sup-
plement is unique and personal. Every one of
us has a diff erent sensitivity to specifi c compo-
nents which act as relaxants or stimulants, but
also diff ers in reaction to absorption of individ-
ual macronutrients. In addition to the above
there can be undetected malabsorption prob-
lems and substance dependence concerning
certain substances. It is unfortunate that, at
a time when supplements are freely available,
we seem to struggle with the “diffi cult“ art of
reading the product label with comprehen-
sion. It frequently happens that a consumer
who receives a sachet with a product sam-
ple, neglects to read the information on the
packaging that it contains four servings of the
product, and that while you are in the proc-
ess of testing your own tolerance to strong
stimulants, you should start with half of the
recommended dose, that is 1/8 of the pack-
aging. Well, I think we can all imagine the ef-
fects of taking 1600 mg caff eine, 1200 mg syn-
ephrine, 8 g beta-alanine and synergistically
acting components, all at once, which after
the person has consumed 8-times the recom-
mended amount are going to make it diffi cult
for them to decide what bothers them more:
high blood pressure 190/160 (atrial fl utter) or
burning-itchy-prickly sensations (paraesthe-
sia) following the consumption of such a high
amount of beta-alanine. There is one other
problem – more doesn’t always mean better,
alhough many people still think that increas-
ing the dose is directly proportional to the
intensity of the eff ect of the supplement. Un-
fortunately this often is not the case, just the
opposite. The Le Chatelier-Braun’s principle
of contrariness is one of the elementary laws
concerning dynamic equilibrium. It states that
a system subjected to a stimulus responds
in such a way as to counteract it. Taking this
into consideration, in sport disciplines which
have an endurance or mixed focus, supple-
mentation is accomplished mainly with beta-
alanine or its mixture with carnosine in the ra-
tio 2:1, despite the fact that carnosine, which is
a powerful intramuscular buff er , in fact origi-
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of their synergistic eff ect, as they promote he-
modilution. Each external or internal injury can
lead to a greater haemorrhage due to the ex-
tended prothrombin time (coagulation).
Timing is everythingNot all supplements perform equally well
when taken irrespective of the time of the day.
Many of them have to be properly combined,
to ensure they produce the desired eff ect and
maximise their eff ectiveness. When it comes
to nutrition and supplementation in sport,
one could say that the correct timing is the
key to success. Below I present what I consider
to be most important supplements in bodyfi t-
ness disciplines and strength training, which
are best taken at strictly controlled times.
MORNINGIt is said, not without reason, that breakfast is
the most important meal of the day. Follow-
ing the nighttime fasting the organism has ex-
hausted a good part of the glycogen stored in
the liver, for the purpose of keeping the brain
in the parasympathetic phase, that is at rest.
During sleep we require approximately 10 g
of glucose per hour in order to nourish our
body, including the brain. It makes sense that,
after eight hours of utilizing the carbohydrates
stored in the liver, they need to be replenished.
It is an excellent time for fast absorbing carbo-
hydrates, such as carbohydrate concentrates
(MAX CARB, VITARGO ELECTRO-ENERGY),
fruit (doses of fructose taken during the day
interfere with fat cell metabolism, so it is safer
to take them in the morning and /or after the
training) as well as slow absorbing carbohy-
drates, which release the energy gradually in
the course of digestion. We need to remember
that a gainer (a carbohydrate-protein supple-
ment – HARD MASS, MASS XXL) with a high
content of complex carbohydrates should not
be considered a porridge equivalent. After
all powder dissolved in water is a liquid, so it
will pass through the digestive tract a lot fast-
er. In order to slow down the release of glu-
cose, a serving of soluble fi bre, e.g. DIETARY
FIBRE APPLE, can be added to this shake. Load-
ing glycogen levels as such will be assisted by
suitable supplements, such as alpha lipoic acid
(ALA), Arginine (AAKG MEGA HARDCORE) as
well as Astragalus extract, one can also pur-
chase Conjugated Linoleic Acid (CLA SOFT
GEL), which helps stabilize after-meal blood
sugar levels. Ideally suited for this purpose
is also cinnulin, an ingredient of cinnamon.
A high quality protein (ISOLATE 100, PERFECT
WHEY PROTEIN) will help elevate the nitrogen
balance, which following the nighttime fast-
ing has also declined, because protein degra-
dation exceeded its synthesis level. Obviously
one can protect oneself against this phenom-
enon, using concentrates of proteins with low
rate of absorption, such as micellar casein pro-
tein (CASEIN 100, NIGHT PROTEIN BLEND),
or alternatively base one’s meal on milk prod-
ucts containing large quantities of precisely
those protein fractions (cottage cheese, curd
cheese). Together with breakfast it is benefi cial
to take vitamin supplements, because break-
fast, being the largest meal of the day, should
contain large quantities of fats (that is if we don’t
train in the morning after breakfast), in which
vitamins A,D,E, and K can dissolve. These vita-
mins of the B group (VITAMIN B COMPLEX)
will speed up the metabolism of the three ma-
cronutrients and in this way are the key drivers
of the entire human metabolism. If we do have
a thermogenic fat burner at our disposal, such
as CLENBUREXIN, its administration instead of
the morning coff ee is a good idea. It will get
us in a mood for action and will increase the
thyroid function, so that more calories can be
used for the needs of the organism.
BEFORE TRAININGThis is the time when carbo-loading with slow
absorbing carbohydrates and amino acids is
SINGLEINGREDIENT PRODUCT MULTIINGREDIENT PRODUCTPR
ODUC
T CO
ST
EFFE
CTIV
ENES
S When you purchase a single-ingredient product, you know very well what you are paying for,
you know the amount per serving, you determine the dose of the amount of natural carbohyd-
rates or of the simple sugar supplement by yourself.
A manufacturer with greater fi nancial means can aff ord a much more complex formula with
a greater synergistic eff ect. However, a large quantity of sugar added to the product makes
it economically unviable for the consumer. If possible, select product versions without car-
bohydrates, often labelled ‘carb free’, e.g. S.A.W.
READ
YM
ADE
FORM
ULA
When creating a stack from single-ingredient products you might know precisely, what you
put inside, however a ‘proprietary blend’ often means that the manufacturer knows of a
“secret“ quantity combination of the individual products and the correct weight proportions
between them, which are unlikely to be obtained on one’s own initiative.
Thanks to carefully analysed research studies and multiple attempts at creating a formula
with the greatest strength, the manufacturer refers to his own formula as a ‘proprietary blend’
only quoting the net weight of the mixture, without breaking it down into the amounts of
individual ingredients. There is one important rule in the labelling: the higher an ingredient is
on the list, the more of it there is in the formula (it predominates in the contents) – the lower
on the list, the less there is of it.
PROD
UCT
STRE
NGTH Usually this is created by the amount of the serving measured out, less frequently through a
discovery of the most eff ective proportion between ingredients or through the addition of a
large number of synergistically acting components.
Usually created by means of a correctly chosen quantity ratio of individual ingredients and
addition of components with complementary action.
INTE
RACT
IONS
W
ITH
PRES
CRIP
TION
M
EDIC
ATIO
NS A
ND
OTHE
R DI
ET S
UPPL
EMEN
TS It is relatively easy to evaluate the eff ect of a given substance on a prescription drug through
elimination or discontinuation of the dose of one of the components.
Within such a complex formula with multiple biochemical correlations it is very diffi cult to
identify the “culprit“ which interferes with or intensifi es the action of the medication. Usually
during the period of the treatment supplementation has to be discontinued.
Table. Selection of products due to the composition
the key for increasing exercise capacity of the
organism in order to reach top energy levels
and the muscle pump eff ect during exercise.
The additional amount of amino acids in the
bloodstream will protect the muscles against
catabolic wasting, which is a risk during pro-
longed aerobic or interval sessions – training
of a glycolytic nature. It is also a good idea to fo-
cus on thermogenic agents (CLENBUREXIN,
LIPO(X)PACK), if we expect an energy kick-
start and concentration, or alternatively we
can take a nitric oxide booster (NITROBOLON,
NITRO(X)PACK), which will increase the mus-
cle pump eff ect, improve their capacity for
contraction and aid muscle mass develop-
ment. Creatine supplementation (CREATINE
MICRONIZED 200 MESH, CREA9 XTREME)
makes good sense at this stage by virtue of
a low or almost zero content of fat in the
pre-training meal, which results in its perfect
absorption. Besides, its administration im-
mediately prior to the physical eff ort is go-
ing to be a very eff ective protection of the
muscles against catabolic degradation and
it will speed up the rate of ATP re-synthesis
in the cells. It is also a good time for taking
testosterone boosters, as steroidal sapon-
ins present for instance in Tribulus terrestris
(TRIBULON or TRIBULON BLACK) – and in
other agents of this kind, such as DAA ULTRA
– work better in the pre-training phase, at the
time of preparation for eff ort. Linking up with
receptors is then more eff ective.
AFTER TRAININGHere the key aspects are the glycogen super-
compensation eff ect, adjustment of the nitro-
gen balance after sustained muscle microtrau-
ma, ATP re-synthesis in the cell from creatine
phosphate and administration of a nitric oxide
booster with the aim of improving glycogen
loading and removal of free radicals after ef-
fort. But now one thing at a time. The key issue
and at the same time a personal issue, which
3303/2013
www.vitamin-shop.co.uk
requires experimenting, is what one should
take fi rst after completing a strength work-
out – should it be hydrolysed whey protein or
exogenous amino acids, or perhaps carbohy-
drates, in order to satisfy the requirements of
the anabolic window and the supercompen-
sation of the glycogen in the muscles. The sci-
entifi c basis in this situation is the correlation
of the growth hormone (GH) with the insulin-
like growth factor (IGF-1), which in post-train-
ing conditions are inversely proportional. Fol-
lowing strength training, the carbohydrate
reserves in our body are seriously depleted,
which results in a signifi cant spike in the levels
of GH. The receptors and binding sites for the
growth hormone are proteins, and their ac-
tivity sharply decreases in the event of taking
sugars. That’s why it makes sense to take ad-
vantage of the prolonged duration of high GH
levels following exercise and take processed
amino acids in a fast-absorbing form, e.g.
AMINOMAX 6800. After 15–20 minutes a car-
bohydrate concentrate may be served, e.g.
MAX CARB or VITARGO ELECTRO-ENERGY,
which will signifi cantly elevate blood glu-
cose levels, at the same time lowering the GH,
while simultaneously the levels of IGF-1 will be
raised rather substantially. However, everyone
must test these strategies on themselves , be-
cause each organism is diff erent. As I always
say: there is one rule when it comes to nutri-
tion in the bodyfi tness sports – there are no
hard and fast rules. There will be others, who
will achieve better results with a standard ap-
proach, which fi rst focuses on supplying car-
bohydrates, and later proteins. After comple-
tion of a power training it is also worthwhile
to throw in a serving of creatine, i.e. CREA9
XTREME, in order to adjust the defi cit of left-
over creatine phosphate for the purpose of
replenishing the stores of the cell energy/en-
ergy of the cell. Also a serving of a NO booster,
e.g. S.A.W., will enhance a better re-synthesis
of glycogen, will relax the blood vessels, which
is going to improve transport of metabolites
and nutrients. Nitric oxide boosters paradoxi-
cally also work as anti-oxidants (because the
left-over NO themselves, are also free radicals),
so it is good to serve them after training, to
aid the organism in regaining its homeostasis.
BEFORE SLEEPBefore going to sleep, one has to protect one-
self against a drop in the level of amino acids
in the blood by taking proteins with a low ki-
netic rate, and making sure one gets a sound,
uninterrupted sleep. Here I recommend ca-
sein proteins, best if based on the negative
form of this protein, i.e. CASEIN 100. This fac-
tor is indispensable for proper rest and surge
of anabolic hormones, mainly the growth
hormone and testosterone. That’s why taking
minerals with added Vitamin B6 infl uences in-
creased levels of the latter during the phase
of night secretion. This is the combination we
will fi nd in ZMA ORIGINAL or in a capsule
of MULTIPACK SPORT NIGHT FORMULA,
which additionally contains the gamma-
aminobutyric acid, L-tryptophan and L-thean-
ine, which will also have a tranquillizing and
tonic eff ect on tense muscles, letting us have
a healthy sleep. Of course it is also a good mo-
ment for taking a second serving of testoster-
one booster – DAA ULTRA or TRIBULON.
How to eff ectively lose weightSupplements classifi ed as fat burners are not
magic pills enabling us to burn fatty tissue un-
der all conditions. In order to enable them to
serve their function, what is required is a hy-
pocaloric diet or at least a diet with a zero-cal-
orie balance, which means that we consume
the exact amount of calories necessary for our
needs. Below is the formula for calculating this
amount.
TMR = BMR x PALTMR – total metabolic rate – is the number of
calories which must be absorbed for a specifi c
training goal.
BMR – basal metabolic rate – is a number of
calories, required for the maintenance of vital
functioning, such as breathing, digestion and
brain function during 24 hours
PAL – physical activity level – we set it at 1,5 for
those doing intensive bodyfi tness training
Thus, TMR for a slim man (BF 12%) with a body
weight of 72 kg is the following:
TMR = 72 x 24 x 1.5TMR = 2592 kcal
It is only an approximate value, however it
makes it possible to freely manipulate the
number of calories consumed daily. Of no
less importance is the ratio of macronutrients
to the total of calories consumed. Their daily
supply should provide 30% kcal from protein,
40% from carbohydrates and 30% from fats,
assuming that the man in question works out
intensely at the gym and that in terms of so-
matotypes he is an ectomorph, that is, some-
one with a fast metabolic rate. It is another
big simplifi cation, but assuming that we are
going to consume low-processed food prod-
ucts, following a diet which is low in carbohy-
drates but high in protein, it is certainly going
to benefi t the process of development of lean
muscle mass and the maintenance of low lev-
els of body fat.
Pre- and post-training meals should have
a high content of complex carbohydrates
(apart from those taken directly after training,
in the form of supplements, which should
feature simple carbohydrates), as well as in-
clude proteins and a minimum amount of fat.
The use of fat burners will in this case speed
up the metabolism, and make it possible to
get rid of approximately 200–300 kcal more,
which over a ten-day period will ensure a loss
of around 0,5 kg of fatty tissue. Of course the
amount of fat burned could be increased fol-
lowing an appropriate training programme
and a diet which won’t produce rapid increas-
es in the blood glucose levels.
While we are on the subject of fat burning
agents, the best way is to have them stacked
alternately. Early in the morning, in order to
increase the metabolic rate and stimulate
the central nervous system, it is a good idea
to take a serving of a thermogenic agent
(CLENBUREXIN, THERMO FAT BURNER
MAX, LIPO(X)PACK). A few hours later during
lunch it would be worthwhile to take a lipo-
lytic product, e.g. L-CARNITINE 3000, FAT
TRANSPORTER, which increases the bio-
availability of fatty acids as the main energy
source, without producing the eff ect of psy-
chomotor stimulation, which is common with
thermogenics. Another serving of the latter
should be taken in the early afternoon, when
we still have a few hours left at work or have
to sit through a few more lectures at the uni-
versity. Moreover, using it at that time means
that we won’t have any problems with falling
asleep around 11 p.m., something the manu-
facturers usually warn about in their leafl et,
stating that the product should not be taken
at least six hours before bedtime. In the late
afternoon, before a training session, it would
be worthwhile to take the last dose for the day
of a lipolytic product, which will enable the or-
ganism to utilize fat as a fuel alternative, when
the stores of blood glucose are depleted. This
strategy ensures a holistic approach to fat
burning, and when the organism gets addict-
ed to stimulants contained in thermogenics,
one can stop taking them for four weeks, all
the while taking the lipolytic supplements.
It should be noted that these products should
not be taken for longer than 8–10 weeks.
SummaryAbove all, one should remember that it is the
diet, and not supplements, that is the foun-
dation of our nutrition and supplementation
programme. The latter are only an addition,
one could say – the icing on the cake. The
more low-processed foods we consume, the
better for our performance and for the health
of our digestive system. But in a situation
when there is a maximum demand for nutri-
ents from the bloodstream in a short space
of time, diet supplements become indispen-
sable. Moreover, many of them occur in na-
ture only in minimum amounts, as for exam-
ple beta-alanine in watermelons or tomatoes.
Wishing to give 100% of ourselves, we have to
rely on the strength of dietary supplementa-
tion. But this has be done intelligently. I hope
that some of the advice that I have shared
with you is going to help you in your daily
endeavours to further improve your body
shape. JAKUB MAURICZ
LON
G EN
ERGY
GEL
is
a p
rofe
ssio
nal
gel
des
ign
ed t
o b
e u
sed
du
rin
g hi
gh
-in
ten
sity
ex
erci
se la
stin
g m
ore
than
40
min
ute
s. H
elp
s to
ove
rcom
e th
e fi
rst si
gns
of f
atig
ue
and
tire
dnes
s an
d m
ain
tain
hig
h per
form
ance
ou
tpu
t, a
nd
also
pro
vides
rap
id e
ner
gy
reple
-ti
on.
Del
iver
s n
ot o
nly
carb
ohyd
rate
s, b
ut
also
su
bst
ance
s u
sed
in t
hei
r m
etab
olis
m.
Than
ks to
the
spec
ial H
YD
RO
GE
L fo
rmul
a, th
e ac
tive
ing
redi
ents
of L
ON
G EN
ERGY
GEL
st
art
to b
e ab
sorb
ed i
n th
e m
outh
, an
d ar
e ra
pidl
y del
iver
ed t
o th
e ci
rcul
ator
y sy
stem
an
d th
en t
o th
e w
orki
ng
mu
scle
s.
ADRE
NAL
INE
GEL
is a
pro
fess
ion
al p
re-w
orko
ut
gel
des
igned
to
pro
vide
a p
ower
ful
and
long
-las
ting
ener
gy
boo
st b
efor
e in
tense
and
ener
gy-
driv
en e
xerc
ise.
It c
onta
ins
a un
ique
com
plex
of
acti
ve s
ubst
ance
s, t
o p
rovi
de
addi
tion
al e
ner
gy
for
mu
scle
con
trac
-ti
ons
and
mob
ilise
th
e b
ody
for
inte
nse
phy
sica
l p
erfo
rman
ce.
Than
ks t
o th
e sp
ecia
l H
YD
RO
GE
L fo
rmul
a, t
he
acti
ve in
gred
ien
ts o
f AD
REN
ALIN
E GE
L st
art
to b
e ab
sorb
ed
in t
he
mou
th,
and
are
rapi
dly
del
iver
ed t
o th
e ci
rcul
ator
y sy
stem
and
then
to
the
wor
k-in
g m
usc
les.
CARB
O FU
LL G
EL is
a p
rofe
ssio
nal
ener
gy
gel
des
igned
to
hel
p yo
u m
ain
tain
ma
xim
um
per
form
ance
duri
ng
hig
h-i
nte
nsi
ty e
xerc
ise.
Con
tain
s ta
uri
ne
to b
oost
the
ener
gy
and
men
tal f
ocu
s w
hile
tra
inin
g, g
lyci
ne, a
nd
a co
mbi
nat
ion
of c
arb
ohyd
rate
s fo
r su
stai
ned
ener
gy
rele
ase
duri
ng
wor
kou
t. H
elp
s al
so t
o su
pple
men
t el
ectr
olyt
es l
ost
thro
ugh
swea
t. A
s a
resu
lt o
f th
e sp
ecia
l H
YD
RO
GE
L fo
rmul
a, a
ctiv
e in
gre
dien
ts o
f CA
RBO
FULL
GEL
sta
rt t
o b
e ab
sorb
ed in
th
e m
outh
an
d ar
e ra
pidl
y d
eliv
ered
to
the
circ
ulat
ory
syst
em a
nd
then
to
the
wor
king
mu
scle
s.
REGE
NER
ATE
GEL
is a
pro
fess
ional
gel
des
igned
to
be
use
d af
ter
inte
nse
exe
rcis
e.
Sti
mul
ates
the
bod
y’s
reg
ener
ativ
e ca
pac
ity
bas
ed o
n th
e ef
fect
of
pos
t-w
orko
ut
over
-co
mp
ensa
tion
. H
elp
s to
elim
inat
e un
nec
essa
ry m
etab
olit
es a
nd
del
iver
s su
bst
ance
s es
sen
tial
for
the
bio
log
ical
reg
ener
atio
n of
mus
cles
, si
new
s an
d jo
ints
. T
han
ks t
o th
e sp
ecia
l H
YD
RO
GE
L fo
rmul
a, t
he
acti
ve i
ng
redi
ents
of
REGE
NER
ATE
GEL
star
t to
be
abso
rbed
in t
he
mou
th,
and
are
rapi
dly
del
iver
ed t
o th
e ci
rcul
ator
y sy
stem
and
then
to
the
wor
king
mu
scle
s.
Big
ges
t in
Eu
rop
e p
rofe
ssio
nal
sto
res
net
wo
rk w
ith
foo
dst
uff
s,d
ieta
ry s
up
ple
men
ts a
nd
vit
amin
s fo
r sp
ort
smen
an
d a
ctiv
e p
eop
le.
Big
ges
t ass
ort
men
t B
est p
rices
Att
ract
ive
pro
du
ct p
rom
otio
ns
Pro
fess
ion
al s
ervi
ce W
ell d
esig
ned
an
d fu
nct
ion
al s
ho
ps
Big
ges
t sto
res
net
wo
rk
If yo
u a
re in
tere
sted
to o
pen
ing
a p
rofe
ssio
nal
sal
e p
oin
t o
f fo
od
su
pp
lem
ents
an
d v
itam
ins
un
der
the
bra
nd
VIT
AM
IN-S
HO
P®
ple
ase
con
tact
with
us:
rob
ert@
vita
min
-sh
op
.co
.uk
STO
RE
LOC
ATO
R: B
IRM
ING
HA
M –
162
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Rd
, Han
dsw
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BR
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Gal
leri
es T
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Mal
l (G
rou
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Flo
or)
CON
SETT
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