EN VITAMIN-SHOP 03 2012
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Transcript of EN VITAMIN-SHOP 03 2012
QUALITY VS. QUANTITY QUALITY MUSCLEMASS BUILDING
A TOUGH TRAINING OR OVERTRAININGSYNDROME?
EN/01/2013 [03]
THE POWER OF SIMPLICITY
EXPLOSIVEEXPLOSIVEEXPLOSIVE&&HOW DOES CREATINE WORK?HOW DOES CREATINE WORK?
EFFECTIVENESS OF CREATINEEFFECTIVENESS OF CREATINE
30 cap
PER 1 PORTION – 3 cap
CREATINEHYPERFUSION
3,75 gCREATINE
FORM
9
120 cap
Do you want to increase your strength and build enviable muscles? Your murderous training requires huge amounts of energy? One of its fastest sources is phosphocreatine which rapidly regenerates the supply of ATP – the basic fuel for muscle cells. The best way to increase its level is supplementa-tion with creatine. Are you considering which of its forms to choose this time? Imagine the ideal cre-atine – an innovative combination of its most modern and most eff ective forms in one preparation.
We present CREA9 XTREME, the most extreme creatine matrix containing as many as 9 forms of this sub-stance in unique proportions. Try how this brilliant combination works and feel the power of absolute energy! Be careful, this is an extremely powerful product – forget hyper doses and loading. 3 capsules of KING SIZE twice daily are enough! Feel the diff erence!
Creatine is without doubt one of the strongest and most eff ective legal anabolic substances. This is one of the few supplements that in-
terfere directly in the cellular energy system increasing its effi ciency. This is why creatine has been and still is the subject of innumerable
scientifi c studies. Its huge potential was very quickly noticed by specialists in nutrition and in support for sportsmen. This was the be-
ginning of the golden era of creatine supplementation. Why is it so eff ective? Creatine is produced in our organism in a natural way and
stored in our muscles. During increased demand for energy active phosphocreatine rapidly gives away its phosphate part, regenera-
ting the cellular ATP pool and allowing the sustaining of intensive physical eff ort. Scientists discovered that creatine when taken orally
is absorbed from the digestive tract and through blood circulation reaches the muscle cells. It gets inside across the cell membranes
and allows increasing the muscle creatine level by as much as 30%. What is the result? A spectacular increase in power and energy ava-
ilable during the physical eff ort. The additional saturation with creatine gives an unusually strong anabolic signal and leads directly to
an increase in the rate of protein synthesis in the muscles and thus to an increase in the lean body mass.
The path taken by creatine after its administration before it reaches muscles to some extent resembles a steeplechase. As any orally ta-
ken component, creatine also has to overcome three serious barriers. The fi rst of them is the barrier of solubility – the amount of creati-
ne which dissolves in the digestive tract determines to what extent it will be absorbed. The next barrier is the changing pH – already in
the stomach we meet a highly acidic milieu in which the creatine particle looses its stability. The main danger here is the so-called cyc-
lisation – in low pH the ends of the linear creatine particle may join and create a ring (creatinine). This compound looses its activity irre-
trievably and is removed from the organism with urine and this may result in kidney overload. The third barrier to be overcome by cre-
atine is the cell membrane which allows creatine to get inside the muscle cells. This is why scientists have decided to improve creatine
by creating its new forms and joining it with other compounds. Why are they more eff ective? Firstly, they dissolve well, and this faci-
litates their absorption, secondly, the combination of creatine with other particles increases its resistance to changing conditions in
the digestive tract. Thanks to this more creatine reaches the place of its actual activity – the interior of muscle cells. Each conjugated
E POWERE POWERE POWER MUSCLE MASS ACTIVATOR MUSCLE MASS ACTIVATOR
CREA-9 HYPER FUSIONCREA-9 HYPER FUSION
EXTREME RESULTSEXTREME RESULTSHow can the ideal creatine supplement be prepared? What should be done so that it is ve-
ry well absorbed but also rapidly saturates the muscles with creatine? What can be done
to keep the creatine level high for a long time and to make the anabolic eff ects of creati-
ne not only spectacular, but also durable? This question was addressed by the speciali-
sts from TREC NUTRITION. Thanks to hundreds of hours of intensive work and analysis
of recent scientifi c research on advanced forms of creatine they developed a unique
formula. By using the maximum synergy of the best creatine forms in the world they
have created CREA9 XTREME. This preparation presents an innovative approach to
creatine supplementation. Due to the combination of its various forms with diver-
se kinetics the product has unique properties. CREA9 XTREME is an extremely
eff ective activator of explosive power and muscle mass. Precisely selected do-
ses of as many as 9 best creatines were composed in a way that maximises the
eff ects of the supplement cycle. CREA9 XTREME contains raw materials of the
highest quality and the most active, bioavailable and stable chemical forms
of creatine. Due to this composition the eff ects of supplementation are not
only much better but also more durable, already in small doses. You don’t
have to swallow handfuls of tablets or many measures of powder – it is eno-
ugh to take 3 capsules twice daily, because CREA9 XTREME is an unusually
powerful product. Faster than classic preparations it saturates the muscles
with creatine and the increased level of creatine is maintained for a longer
time. With CREA9 XTREME the supplementation with creatine becomes
not only much more eff ective, but also more economic.
form of this supplement (combination of creatine and another particle) has diff erent kinetics of absorption and diff erent addi-
tional properties. The time from the beginning of the cycle to the maximum saturation with creatine is diff erent, therefore the
maximum increase in muscle strength and mass may be observed in diff erent time. What to do in order to make the sup-
plementation with creatine even more eff ective? This question is of interest not only for scientists, but also the sport-
smen themselves.
CREA9 XTREME owes its tremendous anabolic power to the fusion of the
9 best forms of creatine. Thanks to the application of KING SIZE technolo-
gy each capsule contains as much as 1250 mg of perfect creatine matrix –
CREA-9 HYPER FUSION. Among the forms of this natural anabolic compound
developed by the best scientifi c laboratories we chose those most stable and
bioavailable and which increase the intracellular level of creatine and the up-
per limit of ATP most eff ectively. We used the perfectly soluble creatines combi-
ned with organic acids which are the natural intermediates of energy pathways:
creatine citrate, tricreatine malate and creatine alpha ketoglutarate. The compo-
sition wouldn’t be complete without the very well known micronized monohydra-
te. The composition of CREA9 XTREME also contains the innovative creatine hydro-
chloride, one of the most concentrated forms of this component, and creatine nitrate
– which additionally engages in the alternative, reverse pathway of nitric oxide (NO)
synthesis. CREA-9 HYPER FUSION also contains the creatine ethyl ester – highly anabolic
and stable in a low pH. In order to increase the level of useful energy and the absorption
of the product its composition also contains the combination of creatine and glucose – cre-
atine gluconate. This is an incredibly stable particle with additional energy potential. The
entire composition is topped with the eff ective creatine orotate. The orotic acid streamlines
the transport of creatine to muscle cells and within those cells it provides intermediates for the
synthesis of purine bases. They form the basis for synthesis of new ATP particles.
BETA-ALANINE 700 contains pure beta-alanine increasing your physical exertion capacity.
CREA9 XTREME is an advanced
combination of the 9 most
eff ective forms of creatine.
RED HOT GEL is a multicomponent warming gel for a pre-workout massage.
FUEL(X)PACK is the most eff ective combination of energizing and stimulating ingredients.
CREA9 XTREME
FUEL(X)PACK RED HOT GEL
BETA ALANINE 700EXTREME RESULTS
FILLED UP WITH PURE ENERGY PROTECTING YOUR MUSCLES AND JOINTS
PERFORMANCE THAT LASTS
Looking for the perfect creatine? You heard that the modern chemical
forms of creatine are incredibly eff ective? Your gym colleagues praise
creatine nitrate and AKG for the extra pumping eff ect, creatine citrate
and malate for their high solubility, creatine hydrochloride for being
ideally concentrated and creatine ethyl ester for not causing water retention?
Somebody told you that creatine gluconate gives you an extra boost of energy,
and creatine orotate further improves ATP production? Your coach told you that
creatine monohydrate is a must? It’s all true, though it may seem confusing. Now
close your eyes and imagine all of these creatines in a single product. This is a
revolution! We’re pleased to introduce CREA9 XTREME, the most extreme crea-
tine matrix containing as many 9 forms of creatine combined in unique propor-
tions. You get 1250 mg of the world’s best creatines in just one capsule. Try out
this innovative combination and feel the power of absolute synergy! Be care-
ful, though. It’s an extremely potent product. Forget hyper-doses and loading.
3 KING SIZE capsules twice a day will be enough for you to feel the diff erence!
Regardless of what sport you practice, during an intensive workout your
muscles get weaker and you may feel an unpleasant burning sensation
in the muscles. Why does this happen? Hydrogen ions are released as a
result of metabolic changes which occur in the body to provide mus-
cle fi bres with energy. The accumulated ions infl uence the muscle environment
causing acidifi cation. A low (acidic) pH not only promotes the activity of catabolic
enzymes but also disturbs the process of muscle fi bre contraction. However, the
human body has developed natural defence mechanisms. Carnosine – an active
dipeptide with buff ering properties neutralizes the release of hydrogen ions. This
compound has a de-acidifying eff ect on muscle tissue and greatly improves train-
ing capability during both aerobic and anaerobic exercise.
The precursor of carnosine is beta-alanine, and by in-
creasing the level of this amino acid it is possible to ef-
fi ciently reduce muscle acidifi cation and workout more
intensively. BETA-ALANINE 700 is another exciting
novelty from TREC NUTRITION off ering top quality
beta-alanine. Each capsule contains 700 mg of the
pure substance. The product is recommended for
all sports.
Feeling low on energy when working out and having trouble focus-
ing? Not responding well to stimulants such as coff ee? Looking for
a versatile and potent product that will stimulate you to work out
and give you an energy boost? We recommend the new, improved
FUEL(X)PACK. It’s a formula containing the most effi cient ingredients stimulat-
ing and harmonizing the nervous system together with advanced energizers.
Each sachet of the product contains not only diff erent forms of caff eine but also
ginseng extracts, L-tyrosine, taurine and B group vitamins necessary for energy
production as well as metabolic cofactors. All of this provided to you in an ef-
fective dose! The new FUEL(X)PACK will help you
quickly fi ght the fi rst signs of fatigue and im-
prove your motivation to do even the most ex-
hausting exercises. With this new product, you
will be able to overcome workout stagnation
and practice not only longer but also with
heavier weights.
Anyone doing sports is prone to various injuries and accidents.
Such problems often result from workout mistakes or improp-
erly performed warm-ups. In order to prevent the unpleasant
consequences of overloading, before starting your workout it’s
advisable to protect the areas that are particularly prone to injuries. Meet the
RED HOT GEL – a pre-workout gel for a warming up massage for athletes and
active individuals. Thanks to a special hydrogel technology, it has a non-sticky
texture and is absorbed quickly without leaving greasy marks on the skin or
clothing. The RED HOT GEL contains 25 Alpine plant extracts and essences with
a soothing and warming eff ect. Applied to the skin, the product increases circu-
lation and permeability in a particular area so the ingredients are able to pen-
etrate deep into muscles and joints. The RED HOT GEL is the perfect solution for
any person feeling physical discomfort during exercise.
403/2013
www.vitamin-shop.co.uk
MARKET NEWS M
TREC SHAKER CLASSIC & SPORT will help you prepare amazingly smooth and tasty shakes.
TAKING CARE OF YOUR HANDS FOR A SAFE WORKOUT
Every person doing weight training knows the importance of safety.
During exercise we sweat heavily, and it is diffi cult to get a good grip
on a barbell, dumbbell or a bar with a wet hand. Many of you probably
use training gloves but not everyone likes them. For all of you who are
not glove fans an interesting alternative has now come about. We’re pleased to
introduce TREC GRIP – innovative grips which are a perfect alternative to clas-
sic training gloves. Thanks to the special neoprene foam and a highly resistant
coating, the grips allow you to fully control the weight you are lifting. At the
same time, TREC GRIPS ensure optimal ventilation to prevent your hands from
sweating and protect them against abrasion and unpleasant blisters. With TREC
GRIPS, your palms will stay dry, and the weight will never slip out of your hands.
TREC NUTRITION off ers two models of TREC GRIPS: FITNESS and HEAVY.
The fi rst one is recommended for a light workout using fi tness equipment with
weights, and the second one is for heavy exercises with free weights. Each mod-
el is available in two colour variants.
There are some things that every athlete needs to have with them
even during a workout. Athletic clothing usually comes without
pockets and if it has some, they are often impractical. It doesn’t mat-
ter if you need to take your keys, documents, a portion of your sup-
plement, an energizing gel or your cell phone, the problem is always the same:
there’s no place to keep these things! We have found the perfect solution for
you. With the new TREC NUTRITION waist bag, you will be able to pack your per-
sonal items and always keep them with you. The black pouch with silver logos
has 4 zippered pockets: the main one, the back one and two small side ones. The
back wall of the bag is made from special fabric that expels humidity to prevent
sweating. It has a wide web belt with a buckle and adjustable waist. Thanks to
its anatomical shape, the bag off ers optimal capacity and is comfortable to wear.
With the waist bag, you will be able to move freely and be sure that it remains in
place even during a heavy workout.
It may seem impossible to improve a supplement shaker even further. Any-
one who uses protein, bulk and weight gainers as their daily supplements
knows that it is sometimes diffi cult to obtain the perfect consistency. Meet
our two new shaker models: CLASSIC and SPORT which, instead of a strain-
er, use an innovative BLENDER BALL made from surgical steel wire resistant to
food. With the new shaker, you will be able to thoroughly mix your favourite
powder with water or milk. Shakes prepared in the TREC SHAKER CLASSIC
and SPORT are simply perfect off ering homogeneous creamy consistency
without the unpalatable foam. Both blenders are made from top quality
inert material with great attention paid to every tiny detail. Our products are
equipped with a specially contoured mouthpiece which is extremely tight and
comfortable to use. TREC SHAKER CLASSIC is made from a soft touch trans-
parent material which is easy to keep clean. Off ering a simple and aesthetic de-
sign, the product is highly functional. It is the perfect utensil to prepare protein
supplements, gainers, omelettes and sauces. TREC SHAKER SPORT is a super
trendy shaker that can be used to prepare any kind of sports drink, including
isotonic drinks and protein supplements. It is made from a resistant, smooth
and stylish coloured material. Additionally, it has a handle and a cap covered
with special silicon rubber to prevent the bottle from slipping out of your hand,
even when wet. The shaker has an anatomical shape to make it easier to use
during a workout. It is narrow and fi ts most standard bottle cages on bicycles or
fi tness equipment. Both products are extremely durable and dishwasher safe.
SHAKER CLASSIC is available in two sizes: large (black or red cap) and small
(black, red or pink cap). SHAKER SPORT also comes in two sizes: large (red and
blue) and small (red, blue and pink).
TREC GRIPS are innovative and safe training grips protecting your hands during the workout.
The WAIST BAG will fi t all of your personal items you may need during your workout.
TREC SHAKER CLASSIC & SPORT
WAIST BAGTREC GRIP
SIMPLE, YET INGENIOUS
SMALL, BLACK & PRACTICAL
03/2013
www.vitamin-shop.co.uk
5
MARKET NEWS
THE POWER OF SIMPLICITYTHE POWER OF
603/2013
www.vitamin-shop.co.uk
THE POWER OF SIMPLICITYOF SIMPLICITYCrossFit does not require any specialised CrossFit does not require any specialised
equipment but it does need an immense equipment but it does need an immense commitment. It is a workout routine based on commitment. It is a workout routine based on intensive strength and endurance training intensive strength and endurance training
which will help you get super fit. With CrossFit, which will help you get super fit. With CrossFit, you will be able to quickly improve your speed, you will be able to quickly improve your speed,
strength and training capability and become strength and training capability and become more fit than ever. Millions of people around more fit than ever. Millions of people around
the world practice CrossFit, including rangers, the world practice CrossFit, including rangers, policemen and professional fighters as well policemen and professional fighters as well
as average sports enthusiasts. Do you want to as average sports enthusiasts. Do you want to know how to start your CrossFit training? know how to start your CrossFit training?
If yes, this article is for you.If yes, this article is for you.
Rock-solidRock-solidshapeshapeHave you ever wondered how professional ath-Have you ever wondered how professional ath-
letes get into rock-solid shape? How come MMA letes get into rock-solid shape? How come MMA
fi ghters have superhuman endurance and are fi ghters have superhuman endurance and are
able to go through even extremely tough fi ghts? able to go through even extremely tough fi ghts?
How do you build your body into such form and How do you build your body into such form and
reach such training capability? Technical workout reach such training capability? Technical workout
is one thing but the basis for getting into shape is one thing but the basis for getting into shape
is appropriate general physical preparedness. is appropriate general physical preparedness.
Without it, you can’t win any title or competition. Without it, you can’t win any title or competition.
Are you thinking gym? Forget it! What you need Are you thinking gym? Forget it! What you need
here is a completely diff erent workout. In order here is a completely diff erent workout. In order
to reach your top training capability, you have to to reach your top training capability, you have to
use your functional movements that you natu-use your functional movements that you natu-
rally make in your daily life and while practicing rally make in your daily life and while practicing
your sports discipline. Forget the artifi cial and your sports discipline. Forget the artifi cial and
isolated movements and start training for real! isolated movements and start training for real!
It’s time for a change, it’s time for CrossFit!It’s time for a change, it’s time for CrossFit!
What is CrossFit?What is CrossFit?Wrocław, Bielany Wrocławskie. You’re approach-Wrocław, Bielany Wrocławskie. You’re approach-
ing the 7kontynent club and see people running ing the 7kontynent club and see people running
outside hitting a tyre with a hammer and exer-outside hitting a tyre with a hammer and exer-
cising with some strange dumbbells and other cising with some strange dumbbells and other
equipment. You come inside and quickly realize equipment. You come inside and quickly realize
that something’s wrong. Well, you are right. You’re that something’s wrong. Well, you are right. You’re
not in a typical fi tness club or gym. You’re in a real not in a typical fi tness club or gym. You’re in a real
sports hotbed! Welcome to CrossFit Mjolnir, Po-sports hotbed! Welcome to CrossFit Mjolnir, Po-
land’s fi rst licensed CrossFit centre. Here, the word land’s fi rst licensed CrossFit centre. Here, the word
„fi tness” gains a new dimension. It has nothing to „fi tness” gains a new dimension. It has nothing to
do with gymnastic routines set to lively music; it’s do with gymnastic routines set to lively music; it’s
a struggle for getting ultra-fi t. What does it mean a struggle for getting ultra-fi t. What does it mean
to an ordinary mortal? The objective in CrossFit to an ordinary mortal? The objective in CrossFit
is to improve fi tness, training capability, strength is to improve fi tness, training capability, strength
and speed. Changing your appearance and losing and speed. Changing your appearance and losing
extra weight are not the main goals here but rath-extra weight are not the main goals here but rath-
er a side eff ect of the training. The basis of Cross-er a side eff ect of the training. The basis of Cross-
Fit is an advanced high-intensity strength and Fit is an advanced high-intensity strength and
03/2013
www.vitamin-shop.co.uk
7ww
BARBARA (5 TIMED ROUNDS)
20 pull-ups
30 push-ups
40 sit-ups
50 squats
ANGIE (TIMED)
100 pull-ups
100 push-ups
100 sit-ups
100 squats
some CROSSFITclassic examples of CrossFit workout
EXECUTION:Both sets are timed, i.e. they have to be performed as fast as possible.
Pull-up: You grab the bar and starting from a hanging position
with straight arms you pull yourself up until your chin is over the bar.
Push-up: These are full push-ups with your elbows locked. You
lower yourself until the chest makes contact with the ground.
Sit-up: You lie on your back and do the crunch by lifting your torso
from the fl oor until it is fully contracted. Next, you lower the torso until your
shoulder bones make contact with the ground.
Squat: With your legs wide apart and the feet aligned with the hips,
you do a deep squat descending until your hip joint is lower than the knee
joint. Then, you stand up straightening your knees and hips.
endurance workout. What does it mean?
Don’t expect to be asked to calmly do ca-
ble pull-downs. Also, it won’t be enough if
you do a couple of repetitions. And there
is no two-minute rest between each series
of exercises. You won’t know which exer-
cises will make your biceps grow and which
are meant to develop your biceps femoris
muscle. Instead, you will learn completely
diff erent things, such as how to work out
to become ultra-fi t and achieve excellent
performance. What you do with this knowl-
edge is entirely up to you. This doesn’t
mean that there’s no place for weight train-
ing in CrossFit. In fact, barbell and other
weight exercises are part of many diff erent
workouts. These are, however, totally diff er-
ent exercises than the ones you’re used to.
They are dynamic and engage many diff er-
ent muscles groups at one time.
Crossfi t was developed in late 1970s/early
1980s by Greg Glassman who was testing
diff erent workout regimens in his garage.
He discovered that short, high-intensity
and varied exercises were the most ben-
efi cial. They didn’t require any fancy equip-
ment or much space, and allowed working
most of key muscle groups in short time.
People who tried out Glassman’s workout
literally fell in love with it instantly giving
up other, less effi cient types of physical
activity they had used before. In 2001, the
website www.crossfi t.com was created
for people from around the world to share
their training plans and comments as well
as to use the WOD (Workout Of The Day) set
of exercises that are updated daily. Today,
CrossFit is a well-developed sport practiced
by millions of people across the globe not
only in affi liated clubs but also in garages
or outdoors using minimum equipment.
This doesn’t mean, however, that CrossFit
is a discipline you only practice for yourself.
CrossFit Games is a competition held for the
best and the most advanced CrossFit ath-
letes. Only the strongest and the most re-
silient participants compete for the title of
the „Fittest on Earth”. Additionally, CrossFit
works as a basis to build fi tness in many oth-
er sport disciplines, and not only in the USA.
The methods are used in most team sports
as well as many individual disciplines. It is
practiced by football, volleyball and rugby
players as well as fi ghters, wrestlers and
many other professional athletes.
Is CrossFit a sport for everyone?You are probably wondering if CrossFit is a
sport for everyone. Yes, it can be practiced by
any person at any age. Research was conduc-
ted to determine the infl uence of this type of
physical activity on older people or individu-
als with circulatory diseases. The exercises are
the same for everyone; what is diff erent is the
intensity that needs to be wisely adjusted, inc-
luding the speed the exercises are performed,
the number of repetitions and the resistance.
The great advantage of this workout system is
its incredible diversity. CrossFit hates monoto-
ny. There are thousands of workouts available
so everyone can choose their exercises indivi-
dually. Many athletes go as long as six months
without repeating the same WOD! In addition
to professional athletes and members of spe-
cial forces, CrossFit is also practiced by ordina-
ry people who just want to be more fi t, heal-
thier and not only that. It is best to do this type
of exercises in a group, especially if the wor-
kout takes place in a club specializing in this
discipline. People who practice CrossFit con-
stitute a real community. They support and
cheer on each other as they all start and end
the whole workout together. This is the only
training regime that gives you so much sa-
tisfaction and joy. All results are meticulously
measured, calculated and noted down on a
board. The fact that your colleagues are able
to see your results is what pushes you to work
even harder. You can follow your progress on
a regular basis, and in the case of CrossFit re-
sults come really fast. The things that seemed
unreal just a while back suddenly become
reality. Fighting your own weaknesses and
overcoming them is what makes everyone
most excited. CrossFit is not just about tough
workouts and struggling with resistance. As a
result of this training, you will quickly become
more fi t than ever. You will be stronger, faster
and more fl exible. You will feel really athletic
and this will give you a great boost in self-
esteem to enjoy in your daily life. The workout
will also have many advantages for your ap-
pearance. Extra weight and body fat disappe-
ar at an incredible speed. CrossFit off ers such
concrete, tangible and quick results that it has
become popular among celebrities.
Where do I start?I recommend starting CrossFit workouts
from a set of exercises using own body
weight as resistance. That way, you will be
able to feel the metabolic aspect of Cross-
Fit that most people practicing other sports
fi nd very surprising. Pull-ups, push-ups,
803/2013
www.vitamin-shop.co.uk
Article and photographs courtesy of 7KONTYNENT GYM&FITNESS, Bielany Wrocławskie.
Every day I see new people who got bored with gym training or aerobics. They come to our club and want to see what CrossFit is about. They come, they try it and... they don't want anything else. They want to be CrossFit, they want to be real athletes. ROMMEL PICON
air-squats or running may be mixed in nu-
merous interesting combinations. The exer-
cises are performed in a sequence in timed
workouts. The aim is to try to do them as
fast as possible and minimize the rest be-
tween the movements. Such workout may
have a signifi cant infl uence even on the
most fi t athlete, while a non-trained per-
son will be able to quickly improve fi tness,
strength and endurance. Workouts may be
performed in one or several rounds. Exer-
cises can be done by performing either as
many repetitions in a given time as possible
or a specifi c number of timed repetitions.
The intensity of such activity is always so
high that you’re able to work your muscles
in no time, including muscles you usually
don’t get to use in a normal gym. CrossFit
workouts are based on capacity-building
exercises (e.g. running, jump rope), gym-
nastic movements (working with own body
weight, e.g. pull-ups, push-ups) and weight-
lifting (working with weights, e.g. Olympic
weightlifting, kettle bells). As diff erent exer-
cises are mixed, there are unlimited combi-
nations of new workout sets. All you need
to do is to know and follow the basic rules.
Don’t forget that all movements have to be
functional, i.e. multi-joint. In CrossFit, we
never work isolated muscles!
CrossFit:the tailored workoutAnd what if you can’t do 100 pull-ups? How
do you do your workout then? Here’s where
the concept of scaling comes in. Scaling is
adapting the workout to each person’s indi-
vidual fi tness condition and technical skills.
It is a craft that allows adapting WOD to the
capabilities of all of those working out. For
instance, we can alternate pull-ups with
ring rows (pulls on gymnastic rings with
the feet on the ground) or rubber-band
pull-ups (pulls using special support rub-
ber bands). Also, 100 repetitions may be re-
duced by half to 50 complete movements.
In CrossFit, it’s your technique that matters,
regardless of whether you’re training with
your own body weight or a barbell. Once
you have your technique mastered, you will
be able to do more repetitions in shorter ti-
me while keeping your joints and muscles
completely safe. After you have practiced
the basic movements and gained an under-
standing of what CrossFit workout is about,
you will be able to move on to more advan-
ced WODs including elements using extra
weights. You are all invited to set out on this
amazing CrossFit journey and start training
with us!
CrossFit & NutritionRegardless of what sport you practice, you
need to create the right conditions for your
body to recover properly. Intensive training
without a well-balanced diet and wisely se-
lected supplements may be more harmful
than benefi cial. CrossFit is short, yet very
demanding physical exertion which is ex-
tremely challenging for the body. During
the training, it is necessary to quickly and
effi ciently produce energy, and afterwards
provide the body with essential nutrients.
In the diet recommended for this type of
physical activity, 30% of the daily caloric in-
take should come from high-quality protein
and 40% from complex carbohydrates with
a low glycaemic index. The remaining calor-
ic input should be healthy fats. Ideally, you
should choose products with the maximum
nutritious value and of top quality. Protein
from meat or fi sh is a better option than
dairy products. As regards carbohydrates,
you should eat whole grain cereals, such
as cereal fl akes, wholemeal bread, brown
rice and groats, and avoid simple sugars
by all means. You can of course utilize any
type of supplements to help you eliminate
nutrient shortage. I recommend fast-acting
WHEY 100 and ISOLATE 100 proteins. Con-
centrated carbohydrates, such as VITARGO
ELECTRO-ENERGY and MAX CARB are
also a good option. During CrossFit work-
outs, we sweat heavily, and that’s why it is
important to replenish necessary vitamins
and minerals. MULTIPACK, MAGNE-100 SPORT or VITAMIN B COMPLEX are es-
sential supplements. CrossFit workout is
based on anaerobic transformation of glu-
cose and it may lead to severe tissue acidi-
fi cation. That’s why it is recommended to
use supplements to reduce this negative
process. Beta-alanine is the perfect product
as it additionally increases the muscles’ ca-
pability to work against extremely intense
resistance. You can fi nd it in CARNOTRIX
or BETA-ALANINE 700. Many athletes
often don’t have enough energy to start
another workout, and that’s when it’s a
good idea to take energizing and stimu-
lating products. I myself use RED FASTERor S.A.W. whenever I need a power boost
to coach a class. During particularly high-
intensity training periods, I would suggest
creatine to advanced athletes as it adds
strength and increases the contraction rate
of muscle fi bres. An extensive increase in
the body mass or tissue hydration is obvi-
ously undesired in CrossFit, and that’s why
creatine products need to be based on the
advance forms of the substance. So far,
I have always been pleased with CM3,
and now there’s another new product,
CREA9 XTREME. I defi nitely have to try it.
ROMMEL PICON: CROSSFIT LEVEL 1 TRAINER
– CROSSFIT MJOLLNIR TEAM
03/2013
www.vitamin-shop.co.uk
9
360 caps.CM3
S.A.W. DAA ULTRA 30 CAPS. 1 BLISTER 30 CAPS. 1 BLISTER 60 CAPS.R 60 CAPSAPS
SUPEROMEGA-3
1003/2012
www.vitamin-shop.co.uk
120 caps. 180 caps.
TRIBULONBLACK CLENBUREXIN
30 Avalid untilpril
2013
1103/2012
www.vitamin-shop.co.uk
1600 g 3000 g180 caps.
MAXCARB
BCAAG-FORCE
MAGNUM
8000180 caps.
CREATINEMICRONIZED200 MESH60 CAPS.
MAGNE-100SPORT 60 CAPS.
TREC TRAININGBAG
IS SIMULTANEOUS FAT IS SIMULTANEOUS FAT LOSS AND MUSCLE LOSS AND MUSCLE
GAIN PROBABLE? GAIN PROBABLE? UNFORTUNATELY NO! UNFORTUNATELY NO!
HOWEVER, IT IS POSSIBLE HOWEVER, IT IS POSSIBLE TO INCREASE MUSCLE MASS TO INCREASE MUSCLE MASS
WITHOUT REDUNDANT WITHOUT REDUNDANT KILOGRAMS OF FAT! IN KILOGRAMS OF FAT! IN
THIS ARTICLE I WILL TRY TO THIS ARTICLE I WILL TRY TO INTRODUCE TO YOU THE INTRODUCE TO YOU THE
MOST IMPORTANT ASPECTS MOST IMPORTANT ASPECTS OF BUILDING QUALITY OF BUILDING QUALITY
MUSCLE MASS WHICH HAS MUSCLE MASS WHICH HAS PROVED TO BE REALLY PROVED TO BE REALLY
EFFECTIVE FOR BOTH ME EFFECTIVE FOR BOTH ME AND FOR MY CLIENTS. AND FOR MY CLIENTS.
1203/2013
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1303/2013
www.vitamin-shop.co.uk
MY BEGINNINGS YOU CAN’T BUILD MASS FOREVER!Being a typical ectomorph, in the fi rst
years of training I didn’t have to bother
about fat tissue. All the more so because
at the beginning I weighed just less than
54 kg being 173 cm tall – you can easily
imagine what I looked like at that time. As
a teenager and body-building novice I had
no idea of how I should eat and probably
just like most of you I assumed that the
more the better. Considering the fact that
I looked at food from the angle of calories,
I often “loaded” myself with chocolates,
bars and various other sweets. Just to get
the scale go up. For some time, thanks to
fast metabolism, this didn’t hamper me in
building muscle mass of relatively good
quality, however, this didn’t last long. The
problems began when the scale moved
closer to 80 kg and suddenly on my stom-
ach where there was always a clear-cut six
pack, a considerable layer of fat appeared.
To top it all, my other muscles lost their cut
and everything started to look like fat and
not muscle. Thus my chest, shoulders or
legs, tortured during training, became fl at
and swollen. As if that weren’t enough, my
weight gain stopped totally and for several
months despite many changes I tried to
introduce to my training it wouldn’t budge
forward even a gram.
A PERIODIZATION IN TRAINING IS A MUST!Finally I came across one of the bodybuild-
ing magazines in which I read about train-
ing periodization. Only then I realized that
for 6 years I “had been bulking” and that
for all that time I had been training al-
most in the same way. I think that many of
those who train make the identical mistake
while trying to increase their muscle mass
throughout the year whatever the cost. By
the way they stuff themselves with colos-
sal amounts of calories by eating not nec-
essarily healthy food in the hope that the
caloric surplus will produce an increase in
the muscle mass. The majority of them will
reach the intended results in part, how-
ever, the extra kilograms are usually made
of fat tissue and not muscle tissue. The hu-
man organism has limits which cannot be
extended endlessly – the constant increase
of weights with each training session is im-
possible, just like eating more and more.
So what should we do when we already
start banging our head against a brick wall
and the eff ects of our eff orts are meagre or
nonexistent? The best way out is the abso-
lutely new method of muscle stimulation!
In my case the method that works best is
the division of the entire year into concrete
periods: strength building, muscle mass
building, fat tissue reduction and work-
ing on defi nition improvement. I will try
to present what such division could look
like and how long the individual periods
during the year should last. In the table be-
low you can fi nd the model twelve-month
training calendar with quality muscle mass
building as its priority. Attention! Remem-
ber that each of these periods should be
followed by one or two weeks of detrain-
ing. In this time we train with the minimum
possible intensity. This will let us regener-
ate after the hard work during a given pe-
riod and enter the next stage of the annual
plan with the full stock of energy. In my
case a few days of rest and a week of low
intensity FWB exercises works well in the
detraining period.
EVALUATE YOUR PROGRESS!During my participation in bodybuilding
competitions over the past several years I
was in a way forced to have cyclical train-
ing. While preparing my starting form I
went through successive stages of build-
ing strength, muscle mass and cut. In my
opinion this last period, that is working on
the reduction of fat tissue, has the greatest
impact on the quality muscle mass build-
ing and at least once a year every lover of
bodybuilding who trains regularly should
TRAINING PERIOD WEEKS MONTH
STRENGTH BUILDING 4–6 January, February
QUALITY MUSCLE MASS BUILDING 12 March, April, May
FAT TISSUE REDUCTION AND IMPROVEMENT OF MUSCLE DEFINITION
12 June, July, August
STRENGTH BUILDING 4–6 September
QUALITY MUSCLE MASS BUILDING 12 tygodni October, November, December
ANNUAL TRAINING CALENDAR
QUALITY MUSCLE MASS BUILDINGQUALITY MUSCLE MASS BUILDING
1403/2013
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undergo 12 weeks of hardcore “cutting”.
Thanks to that we are able to evaluate real-
istically our progress getting rid of the ex-
cess water and fat accumulated under our
skin. Then the entire truth comes to light
and we can see what we have achieved
during the muscle mass building period:
unnecessary fat or several kilograms of sol-
id compact muscles. In order to explain it
even better let me quote one of the actual
examples I encountered during my work
with one of my clients. While building the
muscle mass I assessed his physique and
I assumed that one of the strongest mus-
cle groups was his chest – it looked really
good, it didn’t lack density, and it didn’t
have any weaker points. To my surprise
when we had struggled through the entire
period of fat tissue reduction it appeared
that it was the chest that stood out from
the rest. While working on the muscle mass
we take in large quantities of carbohy-
drates and this infl uences the increased re-
tention of water in the muscles. In my case,
for example, this relates to shoulders: while
bulking they are nearly as big as my head,
but they decrease signifi cantly during cut-
ting. That is why I think that everybody
who failed to go through at least one en-
tire fat tissue reduction period should give
some thought to the question whether the
strongest muscle groups are real muscles
or maybe subcutaneous water and fat.
METABOLISM LIKES CHANGES.DON’T WORRY ABOUT YOUR MUSCLE MASS AFTER REDUCTION!Another argument in favour of training peri-
odization is the “anabolic eff ect”. If we work
well throughout the fat tissue reduction pe-
riod, our metabolism speeds up to the limits
of its abilities – and just in this moment we
can record the highest increases in the clean
muscle mass. This is the best way to start
the quality muscle mass building period,
immediately fl at out. In this period the or-
ganism works literally like a vacuum cleaner,
absorbing almost any gram of food straight
into the muscles. They become full and as
hard as a rock, and at the same time they
maintain a very good quality all the time! I
love this carefree period of several weeks af-
ter the competition – it is just then that we,
competitors, can aff ord the moment of ob-
livion and throw caution to the wind a bit as
regards food. Yet nothing lasts forever and
if we want to keep the good quality of the
muscle mass for most of the year we have
to return quickly to well-composed meals.
I think that 4 weeks of increased calorie in-
take and of “cheat meals” is the maximum
period we can aff ord. So how can we pass
MODEL TRAININGDURING THE QUALITY
MUSCLE MASS BUILDING PERIOD
MOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOODDDDDDD LLL TTTTTTTRRRAAAAAAAAAAA NNNN NNNNGGMMMMMMMMMMMMMMMMMMMMMMMMMMMMODDDDDDDDDDDDDDDDDDDDDDDEEEEELLL TTTTRRRRRRRRRRRRRRRRRRRAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAIIIIINNNNNNIIIINNNNNNGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOODDDDDDDDDDDDDDDDDDDDDDDDDDDEEEEEEELLLLL TTTTTTTRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAIIIIIIINNNNNNNNNNNNNNNNNNNNNNNNNNIIIIIINNNNNNNNNNNNNNNNNNNNNNNNNNGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGDDDDDDDDDDDDDDDDUUUUUURRRRRRRRRIIIINNNNNGGGGGGGGGGGGGGGGGG TTTTTTHHHHHHHHHEEE QQQQQQQQQQQQQQQQQQQQQQQQQQQQQQQUUUUUUUUUUAAAAAAAAAAAAAAAAAAAAAALLLLLLIIIITTTTTTTTTYYYYYYYYYYYYYYYYYYYDDDDDDDDDDDDDDDDDDDDDDDDDDDDDUUUUUUUUUUUUUUUUUUUUUUUUURRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRIIIIIIIIINNNNNNNNNNNNNNNNNNNNNGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGG TTTTTTHHHHHHHHHHHEEEEEEEEEEE QQQQQQQQQQQQQQQQQQQQQQQQQQQQQQQQQQUUUUUUUUUUUUUUUUUUUUUUUUUUUUAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAALLLLLLLLLLIIIIITTTTTTTTTYYYYYYYYYYYYYYYYYYYYYYYYYYY
MMMMMMMMMMMMMMMMMMMMMMMMMMMMMUUUUUUUUUUUUUUUUUUUUUUSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCLLLLEEEEEEEEEE MMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAASSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMUUUUUUUUUUUUUUUUUUUUUUUUUUUUSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCCLLLLEEEEEEEEEEEE MMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAASSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSSBBBBBBBBBBBBBBBBBBBBUUUUUUUUUUUUUUUUUUUUUUIIIIILLLLLLLLDDDDDDDDDDDDDDDDDDDDDDDDDIIIIINNNNNNNNGGGGGGGGGGGGGGGGGGGGGGGGGGGGG PPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPEEEEEERRRRRRRRRRRRRRRRRRRRRIIIIIOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOODDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDBBBBBBBBBBBBBBBBBBBBBBBBBBBBBUUUUUUUUUUUUUUUUUUUUUUUUUUUUUIIIIILLLLLLLDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDIIIIIIIIIINNNNNNNNNNNNNNNNNNNNNNNNGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGGG PPPPPPPPPPPPPPPPPPPPPPPPPPPPPPPEEEEEEEEEEEEEEEEEEERRRRRRRRRRRRRRRRRRRRRRRRRRRRRRRIIIIIOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOODDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDD
MODEL TRAININGDURING THE QUALITY
MUSCLE MASS BUILDING PERIOD
4-DAYS SPLITMONDAY: CHEST/SHOULDERS – FRONT AND CENTER AKTON1. Incline Bench Press: 4 sets x12/10/8/6
rep. – in last set “drop set”2. Incline Flyes: 3 sets x 8 rep.3. Decline Bench Dumbbell Press:
3 sets with weight regression: 6/8/12 rep.4. Cable Crossover: 3 sets x 12 rep.5. Seated Dumbbell Press:
3 sets x 10/8/6 rep.6. Straight Bar-wide grip-Upright Row:
3 sets x 10/8/8 rep.
TUESDAY: LEGS/ABDOMEN1. Pre-exhaust metod: Lying Legs Curls:
3 sets x 12 rep.
2. Barbell Squats: 4 sets x 15/10/8/6 rep.
3. Leg Press: 4 sets x 12 rep. (6 rep. + 6 rep.)
1st set: 6 rep. feet wide, fi ngers on the outside and 6 rep. feet narrow, fi ngers on the outside 2nd set: 6 rep. feet wide, fi ngers parallel and 6 rep. feet narrow, fi ngers parallel 3rd set: 6 rep. feet wide, fi ngers on the outside and 6 rep. feet narrow, fi ngers on the outside 4th: 6 rep. feet wide, fi ngers parallel and 6 rep. feet narrow, fi ngers parallel
4. Straight Legs Dead Lift: 3 sets x 12 rep.5. Abs Crunches: 3 sets x max. number
of reps
WEDNESDAY: REST
THURSDAY: BACK/REAR DELTOID 1. E-Z Bar Bent Over Barbell Rows:
4 sets x 15/10/8/6 rep.2. Dumbbell Row: 3 sets x 10/8/6 rep.
+ “drop set”3. Chin-Ups: 3 sets with max. number
of reps4. Close Grip Seated Cable Row:
3 sets x 10/8/6 rep.5. Bent Over Dumbbell Side Rises:
3 sets x 10 rep.6. Dumbbell Shoulders Shrugs:
3 ”double drop sets” (every drop set until muscle exhaustion)
FRIDAY: BICEPS/TRICEPS/ABDOMEN1. Pre-exhaust metod: Isolation Biceps
Curls: 3 sets x 12 rep.2. Standing E-Z Barbell (or straight bar)
Biceps Curls: 3 sets x 10/8/6 rep. Notice: In the last set take a break for 10 second and make 2–3 reps more until muscle exhaustion, after next 10 second repeat it again.
3. Standing Dumbbell Hammer Curls: 3 sets x 8 rep.
4. Close Grip Triceps Push Down: 3 sets x 12 rep.
5. Lying E-Z Bar French Press: 3 sets with weight regression 6/8/12 rep.
6. Triceps Dips: 3 sets with max. number of reps
7. Hanging Leg Raises: 3 sets with max. number of reps
safely to building the muscle mass so that
we can avoid wasting the quality we have
achieved with such a hard work? The most
important role here is played by the skil-
ful composition of calories and macroele-
ments. On the next page I present my own
dietary plans: “A” is a diet from the last pe-
riod of fat tissue reduction, and “B” is a diet
from the fi nal period of quality muscle mass
building.
SELECT YOUR FOOD CAREFULLYWhen composing our diet we should pay
special attention to a few issues, fi rst of all
we should choose the least processed food
products. In the case of carbohydrates
these should be complex carbohydrates
with a low glycemic index: oat fl akes, brown
rice, basmati rice, buckwheat groats, sweet
potato, wholegrain pasta. When building
quality muscle mass it is good to start from
ca. 2 g carbohydrates per kg of bodyweight
and increase their intake gradually.
Choose low-fat protein sources: chicken
breast, turkey breast, lean beef or fi sh like
salmon, codfi sh or tilapia. Eggs are also a
rich protein source although yolks are still
the subject of much controversy among
dieticians. I would avoid cottage cheese
which may aff ect the quality of the muscle
mass. Fats in a diet are often underesti-
mated despite the fact that they have huge
impact on the improvement of the condi-
tion of the entire organism. Here I have in
mind the unsaturated fats which among
others reduce the bad cholesterol values
and the risk of heart diseases. Moreover,
they cause the feeling of satiety; thanks
to it we nibble fewer unhealthy snacks be-
tween meals. Good sources of unsaturated
fats are, among others: olive oil, grape seed
oil, nuts, almonds, fatty acids in capsules
– SUPER OMEGA-3 and OMEGA 3-6-9.
I think that at the beginning 1 g of fats per
kg of bodyweight is the necessary amount
which you can try to increase gradually.
However, if the quality of the muscle mass
is important for you, I wouldn’t exceed 2 g
per kg of bodyweight. When building
quality muscle mass the regular meals
consumed at equal intervals of every three
hours are as important as the nutrition val-
ues themselves. Many of those who train
forget about this aspect, despite the fact
that it is of no small importance for the fi nal
eff ect of the well-composed diet.
When everything is all set, the only thing
to do will be to write down extra kilograms
of the muscle mass in your training di-
ary. In my opinion its real increase of 0.5
kg per week is quite probable. Naturally
1503/2013
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if the quality muscle mass building period
precedes the stage of fat tissue reduction,
the initial increase of the muscle mass during
the fi rst weeks may be much higher. This is
related to muscle glycogen overcompensa-
tion and increased water retention in the
organism. The 12-week cycle of muscle mass
gain should bring about the increase of even
6 kilograms of good quality muscles.
TRAIN HARD OR GO HOMEThe training during muscle mass building
should be based primarily on heavy and
compound exercises with free weights. To-
gether with high intensity and an appropri-
ate diet they will ensure a good increase of
the quality mass. All the time a large group
of persons training in a gym is convinced that
exercises with a barbell and dumbbells are
for bulking, and machines are for cutting.
To some extent this is true because of isola-
tion exercises done on machines and cables,
however, it is the diet that has the largest
impact on muscle quality. If you want to do
isolation exercises during the quality muscle
mass building you should apply them at the
beginning of the training as the initial muscle
workout or at the end of the training so that
you can pump your muscles to the maximum.
When preparing your training plan choose
2 or 3 compound exercises and 1 isolation ex-
ercise. Do them consequently each week try-
ing to increase the load gradually or do more
repetitions with the same load. If the stagna-
tion catches you after some weeks, change
the basic exercise to another compound one.
Try to modify your training slightly every 3–4
weeks so that your muscles cannot get used
to it too much. You can also change one or
two exercises to completely new ones or jug-
gle with their order.
SUPPLEMENTS FOR QUALITY MASS GAIN SHOULD BE OF THE HIGHEST QUALITYOn the basis of my personal experience
during the work with my clients I have no-
ticed that while a defi cit of carbohydrates
in the diet is rather rare, the protein doses
are defi nitely too small. This often has a
purely economic background. Another rea-
son for this is that people are not used to
eating meat more often than once a day.
In this case the high protein supplements
like WHEY 100, WHEY CREAMY COCKTAILor ISOLATE 100 which can be used at al-
most any time of the day come to the res-
cue. Remember! Proteins are the basic
building material of the pure muscle mass
so make sure that you get enough of them.
Similarly many people forget about the
benefi cial eff ects of fats – luckily they are
also available in the form of supplements.
DIET AND SUPPLEMENTATIONWEIGHT of ca. 85 kgDIET AND SUPPLEMENTATION (from my last period of fat tissue reduction)
PLAN AAFTER GETIING UP: 8.0010 g L-GLUTAMINE XTREME + 10 g BCAA POWDER
1ST MEAL: 9.00Omelette: 100 g oat fl akes, 15 large egg whites, one yolkAfter meal: 1 tab. MEGA MINERAL PACK, 1 kap. MAGNE-100 SPORT, 1 tab. MULTI PACK, 1 tab. STRONG C 1000, 1 kap. VITAMIN B COMPLEX PROTEIN: 50 g CARBOHYDRATES: 66 g FATS: 4 g CALORIES: 500 kcal
2ND MEAL: 12.3050 g wholegrain pasta + 250 g boiled chicken breast, 100 g broccoliPROTEIN: 50 gCARBOHYDRATES: 36 gFATS: 0 gCALORIES: 344 kcal
3TH MEAL: 15.3050 g wholegrain pasta + 250 g boiled chicken breast, 100 g broccoliPROTEIN: 50 gCARBOHYDRATES: 36 gFATS: 0 gCALORIES: 344 kcal
4TH MEAL: 17.3050 g basmati rice, 250 g chicken breast + 1 spoon of grape seed oilPROTEIN: 50 gCARBOHYDRATES: 36 gFATS: 15 gCALORIES: 479 kcal
BEFORE TRAINING:6 tab. CARNOTRIX + 10 g BCAA TURBO JET + 10 g L-GLUTAMINE XTREME
AFTER WORKOUT:10 g BCAA POWDER + 10 g L-GLUTAMINE XTREME
15 MIN. LATER50 g ISOLATE 100 PROTEIN: 42 gCALORIES: 168 kcal
5TH MEAL: 21.0050 g basmati rice + 250 g lean beef steakPROTEIN: 50 g CARBOHYDRATES: 36 gFATS: 0 gCALORIES: 344 kcal
30 MIN AFTER MEAL:1 tab. MEGA MINERAL PACK, 1 kap. MAGNE-100 SPORT, 1 tab. MULTIPACK, 1 tab. STRONG C 1000, 1 kap. VITAMIN B COMPLEX
6TH MEAL: 23.30300 g steamed codfi sh + 20 g walnutsPROTEIN: 60 gCARBOHYDRATES: 0 gFATS: 15 gCALORIES: 374 kcal
SUMMARY:PROTEIN: 352 gCARBOHYDRATES: 220 gFATS: 34 gCALORIES: 2594 kcal
CALORIES: 4799 kcal
WEIGHT of ca. 93–95 kgDIET AND SUPPLEMENTATION (from the period of quality muscle mass building)
PLAN B
)
f
AFTER GETING UP: 8.001 kap. DIBENCOZIDE FORCE10 g BCAA POWDER + 4 kap. CM3
1ST MEAL: 9.00Omelette: 120 g oat fl akes, 12 large egg whites and 3 yolks + 2 pineapple slices + peanut butter PROTEIN: 54 g CARBOHYDRATES: 82 g FATS: 40 g CALORIES: 904 kcal
AFTER BREAKFAST:1 tab. MEGA MINERAL PACK, 1 kap. MAGNE-100 SPORT, 1 tab. MULTIPACK, 1 tab. STRONG C 1000
2ND MEAL: 12.30100 g wholegrain pasta, 200 g roasted salmon, 200 g broccoliPROTEIN: 42 gCARBOHYDRATES: 70 g FATS: 26 gCALORIES: 682 kcal
3TH MEAL: 15.30100 g wholegrain pasta, 200 g roasted salmon, 200 g broccoli PROTEIN: 42 gCARBOHYDRATES: 70 g FATS: 26 gCALORIES: 682 kcal
4TH MEAL: 17.30100 g basmati rice, 200 g chicken breast + 1 tablespoon of peanut butterPROTEIN: 42 g CARBOHYDRATES: 76 gFATS: 15 g CALORIES: 607 kcal
BEFORE WORKOUT:1 kap. DIBENCOZIDE FORCE2 miarki S.A.W. + 10 g BCAA TURBO JET
AFTER WORKOUT:56 g VITARGO ELECTRO-ENERGY (2 scoops) + 50 g ISOLATE 100 + 10 g BCAA POWDER + 4 kap. CM3 PROTEIN 45 g CARBOHYDRATES: 50 gFATS: 0 gCALORIES: 380 kcal
5TH MEAL: 21.00100 g basmati rice + 200 g beef + 2 pineapple slices PROTEIN: 42 g CARBOHYDRATES: 80 g FATS: 7 g CALORIES: 551 kcal
30 MIN. LATER:1 tab. MEGA MINERAL PACK, 1 kap. MAGNE-100 SPORT, 1 tab. MULTIPACK, 1 tab. STRONG C 1000
6TH MEAL: 23.3040 g WHEY CREAMY COCKTAIL 1 tablespoon of peanut butter PROTEIN: 42 g CARBOHYDRATES: 3 g FATS: 26 g CALORIES: 360 kcal
SUMMARY:PROTEIN: 309 g CARBOHYDRATES: 428 gFATS: 130 g CALORIES: 4118 kcal
1603/2013
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If you compare both types of diet and look at the fi nal nutrition values you will notice signifi cant diff erences in the number of macroelements
and total supply of calories. The exception is the egg white which I try to provide with the diet throughout the year at the same level. Admit-
tedly, in the period of muscle mass building with the weight increase the average consumption of egg white per each kilogram of bodyweight
decreases but at 95 kg it is still high – on average it is 2.5–3.5 g of egg white per kilogram of mass. The two periods are more or less 16 weeks
apart – in this time I increase the number of calories gradually and slowly, adding to the diet 20 g carbohydrates and 10 g fats per week on aver-
age, that is 170 calories per week in total. This amount of calories is safe enough to allow me to completely control the increase of the muscle
mass all the time and if at any moment I notice an excessive increase of fat tissue and deterioration of the shape quality I suspend increasing
the calorie dose for two or three weeks. If the situation does not improve, for the period of 3–4 weeks I add two or three 25 minute long aerobic
sessions per week. In the majority of cases this is suffi cient to get the situation under control and to restore the good quality of the muscle mass.
DIBENCOZIDE FORCE is a specialist supplement, enriching the diet with vitamin B12 in the form of its active coenzyme (5’-deoxyadenosylcobalamin). This compound increases the ana bolic potential of the organism and has very important regulatory functions. It intensifi es the metabolic turnover of proteins, fats and carbohydrates, which indirectly increases the appetite and accelerates the construction of muscle mass and strength. DIBENCOZIDE FORCE improves the general physical condition of the organism and increases its capacity during intensive eff ort with high oxygen consumption.
Special consideration should be given to fatty acids con-
tained in gel capsules SUPER OMEGA-3 or OMEGA 3-6-9.
So if you don’t have fi sh rich in this constituent in your diet
these products should certainly be included in your supple-
ment set.
Strength and energy are the two basic elements of successful
training. If you feel tired after work and you lack power and
motivation to go to the gym and give all of yourself, reach
for creatine or pre-workout stack. Creatine is one of the best
approved substances helping to increase the muscle strength
and mass. There are many kinds of creatine available on the
market, however, considering the objective of the quality
muscle mass building the choice is simple. I recommend tri-
creatine malate which builds the muscle mass without unnec-
essary water retention in the muscles thus maintaining their
good quality all the time. I myself am an ardent fan of CM3
which is excellent even in the fi rst weeks of pre-competition
preparations. Also the novelty – CREA-9 XTREME looks ex-
tremely interesting and I will certainly make use of it during
the nearest cycle. While creatine helps to increase the muscle
strength, the pre-workout stack gives you an extra boost just
before the exercises. The excellent composition of numer-
ous constituents gives the feeling of incredibly hard muscles
which literally tear your skin open. Here the optimal proposi-
tion will be S.A.W. or NITROBOLON which already deserves
the title of a classic.
During training we stimulate muscle growth but the entire
process of muscle mass building starts just after its end.
The fi rst thing we should take care of is stopping the cata-
bolic process or destruction of muscle fi bres. The best solu-
tion is a portion of branched-chain amino acids (BCAA) with
L-glutamine. We can use the ready premix of both ingredi-
ents – BCAA G-FORCE, or like me – two separate products,
BCAA POWDER and L-GLUTAMINE XTREME. Glutamine is
an amino acid which has a very broad spectrum of activity:
not only does it regenerate muscles well but it is also excel-
lent in strengthening our immune system and just like creat-
ine hydrates the muscle cells making them fuller and harder.
Vitamins and minerals may seem unnecessary among such
a wide range of supplements; however, some of them have sig-
nifi cant impact on better muscle mass gain. B group vitamins
give more strength and help in digesting larger amounts of
the major building material, proteins. Magnesium is respon-
sible for proper muscle work and tone, it also helps us relax.
Vitamin C strengthens our organism and in higher doses acts
as a gentle diuretic helping us achieve a slightly better muscle
quality. Moreover, it prevents infections. For all these reasons
I take MULTIPACK, STRONG C-1000, MAGNE-100 SPORTand VITAMIN B COMPLEX regularly.
SUMMARYAs you can see for yourselves the fi nal success consists of
some things one should take to heart. Bodybuilding is as
demanding as the marathon – it is a long and hard work,
constant eff ort we put not only into our training but prima-
rily into our diet. You must remember that your work on the
improvement of your shape doesn’t end at the moment you
leave the gym. Without the proper diet, supplementation
and regeneration the entire eff ort put into the training will be
wasted. Remember – when building muscle mass this is the
quality, not the quantity, that matters.
DAWID GELER
EnergyStimulationConcentrationSPORT, WORK AND DAILY ACTIVITIES REQUIRE MAXIMUM MOBILIZATION OF OUR ORGANISM. TO COPE WITH DIFFERENT TASKS, OUR BRAIN MUST WORK VERY FAST AND CONTINUOUSLY SEND NERVE IMPULSES TO CELLS DISTRIBUTED THROUGHOUT THE BODY. HOWEVER, EVEN THE BEST MACHINE CAN FAIL AT TIMES.
atigue kicks in, which is a normal response of the nervous sys-
tem to too much strain. What to do when we no longer feel
like doing something? How to spur oneself into action? Sup-
plementation can prove to be very helpful here.
FARTHER, FASTER, MORE…The brain processes enormous amounts of data received via
senses and additionally monitors contractions of as many as 640 skeletal muscles. A
movement of even the tiniest muscle in the human body requires a complex control
system. Its functioning depends on the effi cient transmission of information within the
central and peripheral nervous systems. The speed with which nerve impulses travel
over a nerve pathway from the brain to motoneurons (movement neurons) determines
the time of response to the stimulus. This is of critical importance for a number of dif-
ferent sports, i.e. martial arts, team games, track and fi eld sports, in which fast muscular
contractions help to gain a winning advantage over opponents. During intensive phys-
ical activity the nervous system receives feedback from muscle cells about increased
demand for energy. Hormones accelerate metabolic processes and additional energy
reserves are made available. There is a great number of naturally occurring substances
which help to boost the mental and physical potential of the human body. You don’t
have to look far – popular stimulants used since time immemorial (coff ee, tea) or herbs
such as ginseng which form the basis of traditional oriental medicine are much appre-
ciated for their vitalizing, toning and stimulating properties. They alleviate fatigue, pro-
vide a rapid surge of energy and prolong our activity even during monotonous tasks
or night hours. For years, extensive scientifi c research has been pursued on the use of
substances isolated from food in a range of sports disciplines. Today, athletes all over
the world use diff erent substances to improve their motivation and increase the level
of eff ective energy and mental concentration. When the going gets tough, these prep-
arations help them to overcome their physical stagnation and achieve better results.
CAFFEINE AND GUARANANaturally occurring in coff ee beans, guarana
or tea leaves, caff eine is the most well-known
stimulant of human mental and physical capa-
bilities. Caff eine, chemically known as 1,3,7-tri-
methylxanthine, belongs to a large group of
alkaloids. This substance has a strong and rapid
impact on the body, although some people
are completely immune to its eff ects. Caff eine
is taken up in the digestive tract into the circu-
latory system and almost instantly penetrates
the blood-brain barrier. In the central nervous
system caff eine competes with adenosine for
specifi c membrane receptors and blocks them
permanently, thus inhibiting the signal of fa-
tigue carried by these substance. This excep-
tional alkaloid also increases the production
of hormones (mostly adrenaline), thus stimu-
lating the circulatory and respiratory systems
to work harder and accelerating fat burning.
Caff eine activates lipid metabolism, limits gly-
cogen breakdown during physical eff ort, and
enhances its post-exercise re-synthesis even
by up to 60%. As a result its use before train-
ing boosts strength, endurance and energy
required for muscular contractions. This sub-
stance allows us to exercise longer and strong-
er, and supports post-training regeneration.
However, caff eine supplementation should
take its source into consideration. Stimulants
should be avoided as the uptake of caff eine
contained in coff ee or tea is slower and more
gradual. Furthermore, these stimulants contain
a number of digestive irritants and diuretics
that promote production of urine. Therefore, if
you look for eff ective stimulation, you should
use products that contain caff eine in its purest
form – anhydrous caff eine. On the other hand,
if you need long-lasting and somewhat milder
stimulation, it is best to use preparations with
guarana extract. Caff eine contained in such
preparations is slowly released for up to several
hours. Of course, there are also products con-
taining both forms of this alkaloid. As far as the
recommended dosage is concerned, it should
be dosed on an individual basis as the re-
sponse level to caff eine varies between people
– the usual dose is between 100 and 300 mg
twice a day. It should also be remembered
that the body gets used to this alkaloid over
time and the more it is used, the weaker the
stimulation.
Substances sand nerv
F
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GINSENGIn addition to popular stimulants, substances contained in
herbal plants used in traditional oriental medicine form an-
other highly interesting group of natural boosters. Ages ago,
a root shaped like a human being was discovered. It was
later found out that its consumption increases vital strength
and acts as a remedy for male sexual problems. The herb
is called ginseng – now thoroughly examined by scientists
worldwide. Among 13 genera of this plant, Korean ginseng
(Panax ginseng) and American ginseng (Panax quinquefo-
lium) are considered to be most effi cacious and safe. They
contain extremely active substances called ginsenosides
which increase mental and physical capabilities of the body
as well as resistance to stress. Thus, the substances found in
the ginseng root are natural adaptogens – they make it easi-
er for the human body to adapt to a changing environment.
For sportsmen, this could be periodically modifi ed training
intensity or participation in an important sports competi-
tion. If you decide to take a ginseng-based preparation, you
should always remember to check if the herbal extract is
standardized with regard to the ginsenoside content. With
top-quality products tested for the content of these sub-
stances, you can be sure of their eff ectiveness. Additionally,
it should also be remembered that ginseng-based products
should be used in cycles, for a period of 3 months at most,
and then discontinued for at least 4 weeks.
TYROSINE AND TAURINENot only substances stimulating the mental and physical
potential allow greater strength and intensifi ed energy pro-
duction. Everybody knows that amino acids are the buildings
blocks of proteins, support regeneration of muscular micro-
injuries and improve the nitrogen balance in the body. How-
ever, some of them were found to have additional properties.
The properties of L-tyrosine and taurine are most interesting
in this regard. These two amino acids are necessary for effi -
cient work of the entire nervous system and secretion of hor-
mones that control the energy production cycle. L-tyrosine
is an extremely important precursor in the biosynthesis of
dopamine, adrenaline, noradrenaline and thyroid hormones.
Not only does this amino acid promote production of an
important neurotransmitter, thus allowing eff ective transmis-
sion of information between neurons, but it is also a source
of hormones that control energy conversion reactions in the
body. Supplementation of this substance provides stable
stimulation and protects against the eff ects of long-lasting
stress such as hard training. The recommended dosage is be-
tween 0.6 and 2 g L-tyrosine in divided doses.
Taurine has two-fold eff ects. Firstly, administered togeth-
er with caff eine, it enhances its stimulating properties.
Secondly, it enables eff ective biosynthesis of neurotrans-
mitters in the nerve synapses. As a result information
between the brain and muscles travels faster. The anti-
fatigue and stimulating properties of taurine provide an
additional advantage of using this substance. It limits
secretion of serotonin, thus inhibiting the signal of fa-
tigue from the brain and making it possible to continue
functioning at the same level of intensity. The recom-
mended daily dosage is between 1 and 3 g – preferably
in divided doses.
LECITHINAND LTHEANINEThe process of memorization is exceptionally
complex as there is a large variety of fac-
tors that infl uence the brain functions.
Composed of choline and inositol,
lecithin has benefi cial eff ects on
the stabilization of cell mem-
branes in the nervous system.
It is an essential structural com-
ponent of the brain and nerves.
Choline is used for producing a
very important neurotransmitter
– acetylcholine. Scientifi c studies
have shown that people who con-
sume large amounts of lecithin
can see a signifi cant improve-
ment of their cognitive skills,
including their memorization
speed. Preferably, it should
be taken in liquid form for
the most rapid and eff ective
uptake – liquid lecithin oc-
curs naturally in e.g. soya
beans. L-theanine – a natu-
rally occurring amino acid
found in green tea – also
has a range of interesting
properties. This substance
supports functions of
the nervous system and
brain. It increases the
activity of alpha waves
in the cerebral cor-
tex, thus minimizing
the adverse stress-
induced eff ects on
the body.
s stimulating energy production rvous system effi ciency
1903/2013
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PRODUCT PRODUCTCHARACTERISTICS RECOMMENDED USE
CA
FFE
INE
200
PLU
S Fast and eff ective stimulation
Higher energy and endurance levels
200 mg ultra-pure caff eine in a single capsule
CAFFEINE 200 PLUS contains ultra-pure
anhydrous caff eine and naringenin, which
increases the eff ect of caff eine. The prod-
uct stimulates the organism to increased
physical and mental activity in an extremely
rapid manner. Caff eine not only stimulates
the central nervous system, but it also helps
to overcome tiredness and workout-related
stagnation. This active alkaloid reduces the
decomposition of glycogen and increases
the metabolism of fat, thus increasing the
amount of energy, which is required for truly
demanding exercise. The addition of narin-
genin increases the eff ect of caff eine and pro-
longs its activity in the organism.
The recommended allowance is 1 cap-
sule 2 times daily, preferably before
breakfast and 30 min. before the work-
out. Take the product with app. 300 ml
of water. Please note: the product has a strong stimulating eff ect. Do not take before bedtime!
PER 1 PORTION – 1 CAPCAFFEINE
200 mg 49 mgNARINGENIN
HE
RB
AL
EN
ER
GY Powerful herbal energizing
formula
Essential stimulation and focus
Concentrated plant extracts
HERBAL ENERGY is a complex of carefully
selected herbs with an energising eff ect. The
combination of high quality, concentrated
extracts of Guarana, American Ginseng and
Korean Ginseng activate the brain and the
nervous system, thus supporting the organ-
ism during periods of intensive physical or
psychological activity. The product intensifi es
the energy production, improves concentra-
tion and diminishes the feeling of tiredness.
HERBAL ENERGY increases adaptation capa-
bilities of the organism, making it possible to
prolong and intensify the workouts.
The recommended allowance is 2 tab-
lets 2 times daily, preferably before
breakfast and 30 min. before the work-
out. Take the product with app. 300 ml
of water. Please note: the product has a strong stimulating eff ect. Do not take before bedtime!
GUARANA EXTRACT
800 mgAMERICAN GINSENG
100 mgKOREAN GINSENG
100 mg
PER 1 PORTION – 2 tab
RE
D F
AS
TE
R
Innovative energizer
Eff ective stimulation without irritation
Essential vitamin supplement
RED FASTER has been precisely balanced to
provide the most eff ective energizing sub-
stances and vitamins. All ingredients have
been selected to meet the body’s specifi c re-
quirements during strenuous and prolonged
training. RED FASTER stimulates, improves
concentration and reaction speeds, and delays
the onset of fatigue symptoms, allowing to
radically increase exercise load. RED FASTERis recommended for high-performance ath-
letes and people engaging in intensive physi-
cal and mental eff ort.
CAPSULES: The recommended daily allowance
is 1–3 capsules, preferably 30 min. before meal
or workout. Take the product with app. 300 ml
of water. POWDER: Dissolve a single dose of the
formula – 25 g (5 scoops) in 300 ml water using a
shaker. Use 1–2 portions per day, ideally before
breakfast and 30 min. before exercise. Please note: the product has a strong stimulating ef-fect. Do not take before bedtime!
PER 1 PORTION – 25 g
500 mgL-TYROSINE CAFFEINE
100 mg 250 mgL-TYROSINE CAFFEINE
75 mgPER 1 PORTION – 1cap
FUE
L(X
)PA
CK
Stimulation, energy and focus
Instant revival
Just 1 sachet per day
FUEL(X)PACK is a multi-ingredient formula
with a stimulating, energizing and strength-
ening action. Active substances help improve
the function of the central and peripheral
nervous system providing instant revival. The
formula increases the production of neuro-
transmitters and neuromodulators, which
signifi cantly increase the speed of informa-
tion transfer between the brain and muscles.
FUEL(X)PACK helps beat sleepiness and stag-
nation during training, as well as improving
concentration and motivation for strenuous
physical exercise and intensive mental work.
Recommended daily allowance is 1 sachet. Take
the product with approx. 300 ml of water. On workout days: 1 sachet 30 min. before workout.
On non-workout days: 1 sachet 30 min. before
the fi rst meal. In order to achieve the maximum
eff ects the product should be used systemati-
cally for the period of 4–6 weeks. Please note: the product has a strong stimulating eff ect. Do not take before bedtime!
L-TYROSINE1,4 g
FOCUS ENHANCERS
0,4 gGUARANAEXTRACT
0,4 gCAFFEINE
163 mg
PER 1 PORTION – 1 sach
2003/2013
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TY
RO
SIN
E 6
00
Increased production of neurotransmitters
Full concentration and motivation for exercise
Pharmaceutical-grade L-tyrosine
TYROSINE 600 contains pharmaceutical-
quality L-tyrosine, which stimulates the me-
tabolism and aids the function of the nervous
system. It is a precursor of biosynthesis of neu-
rotransmitters: dopamine, adrenaline and no-
radrenaline, and thyroid hormones. L-tyrosine
has a positive eff ect on memory and concen-
tration, and improves the fat burning process.
TYROSINE 600 enhances motivation, endur-
ance and resistance to stress in athletes who
train intensively. The product also improves
metabolism, at the same time increasing the
release of energy from fat tissue.
Take a single serving of the product – 1 capsule
3 times daily between meals. Wash down with
300 ml of water.
PER 1 PORTION – 1 capL-TYROSINE600 mg
TAU
RIN
E 9
00
Focus and endurance during exercise
Support during weight loss programmes
Pure crystalline material
TAURINE 900 contains pure crystalline tau-
rine which enhances the body’s physical
and mental performance. This amino acid
has powerful anti-catabolic and psychos-
timulating properties, especially during sus-
tained exercise or weight loss diet. Taurine
increases the body’s nitrogen balance, limits
degradation of muscle protein, and pre-
vents symptoms of fatigue and overtraining.
TAURINE 900 helps improve effi ciency and
endurance in hard-training athletes, as well
as enhancing transport of creatine and other
nutrients into muscle cells.
Take a single serving of the product – 1 capsules
3 times daily between meals. Wash down with
300 ml of water.
TAURINE0,9 g
PER 1 PORTION – 1 cap
SP
EE
D 8
Powerful and eff ective stimulant
Active support for brain function
Lasting and eff ective stimulation
SPEED 8 is the latest dietary supplement pro-
viding exceptional stimulation and harmo-
nizing brain function. The specially selected
mixture of liquid active ingredients nourishes
cells of the nervous system, stabilizes their
metabolism, and stimulates them for more in-
tensive function. SPEED 8 energizes and im-
proves concentration and effi ciency for up to
8 hours. The formula is recommended for all
physically and mentally active people, espe-
cially performing prolonged and monoto-
nous tasks.
1 ampoule per day, taken with 300 ml of water.
1,6 gL-GLYCINE
165 mgNATURALCAFFEINE
1,0 gTAURINE L-THEANINE
55 mg
PER 1 PORTION – 25 ml
LEC
ITH
IN
Improved brain and nervous system function
Supports intensifi ed mental activity
Pure soya lecithin in liquid capsules
LECITHIN supplements the diet with highly
absorbable liquid soya lecithin in soft gel
capsules. Lecithin is a rich source of choline
and inositol – building blocks of the brain,
nervous tissue and neurotransmitters. It also
has lipotropic properties – it breaks down fat
molecules accelerating their transport and
metabolism. LECITHIN improves memory
and concentration, and facilitates weight loss
by helping maintain the correct blood lipid
profi le.
Recommended daily allowance is 2 capsules
2 times a day preferably during a meal. Wash
down with approx. 300 ml of water.
SOY LECITHIN1,2 g
PER 1 PORTION – 1 cap
2103/2013
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2203/2013
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This is one of the legends
you can hear through the
grapevine, repeated in
lockers rooms, preached
during spectacular train-
ings of local gym-stars,
punctuated by their
loud whines and whim-
pers, who stack tens of 20- and 25-kg weight
plates on a barbell or sliding Smith machine.
And since this is a super-tough training, there
must be super series. And with weights close
to the maximum achievable level by a rising
bodybuilding star. They are used as a remedy
to stagnation and a way to build up large por-
tions of muscles that a Belgian Blue bull would
be proud to show around.
Of course, there are people whose genetic
make-up and an appropriate approach to
their diet, training and rest enable them to
achieve most remarkable eff ects as a result of
highly intensive and hardcore gym sessions.
But this is the exception rather than the rule.
The others will have to abide by the laws of
nature which endowed them with the body
of Woody Allen, while their lack of knowledge
about a proper exercising regime can at most
cause an overtraining syndrome. Although
the former cannot be helped, you can always
A FAMILIAR SIGHT AT THE GYM. PEOPLE FIRST PULL OUT ALL STOPS A FAMILIAR SIGHT AT THE GYM. PEOPLE FIRST PULL OUT ALL STOPS LIFTING OR PUSHING WEIGHTS, PUMPING IRON ON DIFFERENT LIFTING OR PUSHING WEIGHTS, PUMPING IRON ON DIFFERENT MACHINES, THEN WORK THEIR SOCKS OFF ON TREADMILLS, MACHINES, THEN WORK THEIR SOCKS OFF ON TREADMILLS, BICYCLES, STEPPERS – THEY BASICALLY WORK THEIR OWN MUSCLES BICYCLES, STEPPERS – THEY BASICALLY WORK THEIR OWN MUSCLES TO DEATH. TWO, THREE DIFFERENT EXERCISES FOR ONE MUSCLE TO DEATH. TWO, THREE DIFFERENT EXERCISES FOR ONE MUSCLE GROUP? LAME! TO ACHIEVE TANGIBLE RESULTS, YOU NEED TO KEEP GROUP? LAME! TO ACHIEVE TANGIBLE RESULTS, YOU NEED TO KEEP ON LIFTING TONS OF IRON AND PACKING YOUR MUSCLES ON YET ON LIFTING TONS OF IRON AND PACKING YOUR MUSCLES ON YET ANOTHER MACHINE. AND ANOTHER...ANOTHER MACHINE. AND ANOTHER...
A TOUOR OSYN
2303/2013
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fi ll in the gaps in your knowledge. Not eve-
ryone has to resemble Coleman and Yates at
the peak of their career. And not everyone
will. You must accept this harsh fact of life,
come down a peg or two, stop doing two or
more back-breaking training sessions popu-
larised by genetic masters and start thinking.
Use your head to organise your workout rou-
tine, and the amount of weekly pumped iron
is not an accurate marker of quality training.
THE BASICS OF TRAINING PROGRESSIONLet’s go back to square one. Fact number one.
Regular muscle overload stimulates muscle
growth and strength. Contrary to conven-
tional wisdom frequently praised by local
bodybuilding gurus, increase in the number
of muscle fi bres, i.e. hyperplasia, is practically
of no signifi cance in people. It is quite diff er-
ent for other species, for example… birds.
In Alway’s tests, birds were provided with
weights fi xed to their wings. After some time
their muscle fi bres were observed to have
increased. However, results of tests carried
out on people were ambiguous, therefore,
for those who want to achieve measurable
visual eff ects, hypertrophy, i.e. increase in the
size of the existing fi bres, is more important.
This is why we grow in front of our very eyes
and have greater strength. This is caused e.g.
by muscle overload, i.e. forcing the muscles to
specifi c eff ort. Hypertrophy enables increase
in the muscle mass and strength solely when
regeneration of their fi bres is greater than
their decomposition. Regular training causes
that micro-injuries, in which satellite cells ap-
pear, are continuous. Of course, it is important
to continue to shock the muscles, thus forc-
ing the body to start accumulating elements
necessary for regeneration and „putting up
a building larger than the existing one”. The
body tries to resist, and protein overcom-
pensation causes that Bruce Banner is trans-
formed into Hulk. But no so fast....
Thus, muscle overload is essential for their
regeneration. The fundamental question is to
what extent can we do this and when should
we take a break?
Unfortunately, when walking a tightrope, it
is possible to fall down, and this is to some
extent similar to too much muscle overload
and too great physical eff ort intensity. Over-
training syndrome means in this case the
death of the muscle cell and its replacement
by another one. And we would like to achieve
protein loss without killing whole cells.
PROGRESSION THE FUNDAMENTAL PRINCIPLE OF EFFECTIVE TRAININGOvertraining syndrome is associated with the
endless topic of the principle of progression
which means mostly that each subsequent
training session should be harder. This can
be achieved by e.g. increasing the number of
repetitions, series and load, of course, over an
adequate period. It is also advisable to fi nd out
what the repetition maximum (RM) means.
1 RM defi nes a load for at most 1 full repeti-
tion, and 10 RM is 10 full repetitions without
strength for one more. The smaller the per-
centage of given intensity in 1 RM, the greater
number of repetitions we are capable of do-
ing. At the intensity of 85% of 1 RM it is usually
possible to do 3 repetitions. The minimum ef-
fective load during training for greater muscle
strength (and mass) is 50% of 1 RM. The maxi-
mum number of repetitions in a series we are
capable of doing with a given weight is about
25. This means that longer series have no ef-
fect on greater strength and only help to build
up their resistance to fatigue. During weight
training no complete restitution is achieved
between the series, therefore the number
of repetitions is smaller. There are usually not
more than 15 repetitions, unless we want to
work on our endurance.
The above-described principle applies to
the minimum muscle load which guaran-
tees performance of appropriate work and at
the same time causes no excessive, harmful
overload. The limit cannot be clearly defi ned
and mostly depends on the individual bodily
features and other factors, e.g. nutrition and
rest regime. Generally, it could be assumed
that 95% of 1 RM is used for achieving greater
strength, and 80% of 1 RM leads to achiev-
ing greater mass. Taking on greater weights,
greater training intensity is the same as the
above-discussed walking the tightrope. Well,
a very thin tightrope... This is a discussion for
a longer and certainly interesting article but
now we will move to another topic, namely
proper dosing of rest periods, or even stag-
nation periods of several days, or let’s say -
weeks. What for?
LEARN TO LISTEN TO YOUR OWN BODYSome people respond badly to the body’s
signals of fatigue and instead of allowing
some time for regeneration, put the screws
on. They try to resolve the deadlock, because
they think they make no progress when others
are already reaching for the title of Mr. Olym-
pia. They are narrow-minded and forget that
bodybuilding is a long-term process which
cannot be accelerated. Then they often use
pharmacological boosters, various snake oils
which are said to be a straight road leading to
greater strength or mass, obtained, of course,
at the price of backbreaking training. Finally,
snake oils turn out to cost an arm and a leg,
and the eff ects – very tangible, indeed – dis-
appear as fast as they appeared. We will pass
over in silence any complications and diff er-
ent harmful eff ects on the body. They usually
come out into light long after that.
Of course, it is about doing nothing after
months of hardcore training sessions; how-
ever, enormous anaerobic or aerobic eff ort
OUGH TRAINING OVERTRAININGNDROME?
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SUPPLEMENTATIONSUPPLEMENTATIONTHE SOURCE OF POWERTHE SOURCE OF POWERDuring the period of intensive physical eff ort, which is to bring greater muscle mass, appropriate supplementation is of considerable importance. It is common knowledge that protein is the essential building material of the muscles, and therefore greater supply of pro-teins in the diet can prevent decomposition of bodily proteins and overtraining syndrome, even with very intensive physical eff ort. The functional protein minimum for a human being with average physical activity is about 1 g per kg of body weight per day. In the case of hardcore training it should be increased to 1,4 g/kg of body weight, and with mass training – up to 2–2,5 g/kg of body weight. It can be easily calculated that for a 75-kg person it gives 187,5 g proteins per day. When composing your diet, you should always remember about protein in your meals. Any defi ciencies should be best made up with full-value proteins with high biological value (BV). Highly recom-mended are products that contain whey protein, e.g. PERFECT WHEY PROTEIN, ULTIMATE PROTEIN, WHEY 100 or WHEY CREAMY COCKTAIL in the range of TREC Nutrition products. For a rich and almost complete diet, also specialised proteins with whey isolate, such as ISOLATE 100 or ISOLITE, are also advisable and for a night period, when the body rests and needs slowly absorbable ingredients, it is best to use NIGHT PROTEIN BLEND or CASEIN 100.
Balancing on the edge of overtraining, we should provide the body with proper anti-catabolic protection to avoid it. Even with positive energy balance, our muscles are exposed to unfavourable processes. Therefore, it is worth providing them with an eff ective anti-catabol-ic shield. This shield should include BCAAs taken also in the pre- and post-training period, and also L-glutamine administered at regular intervals several times per day. An absolute minimum are such products as BCAA X-TANKor L-GLUTAMINE XTREME. A lot of training people remember about supplements supporting their energy balance during training sessions. They take diff erent types of stimulants, creatine stacks and forget that „one has to be on the lookout all the time”. Ensuring an appropriate metabolic environment and protecting muscle proteins against any destructive processes is the only way to derive maximum benefi ts from hardcore trainings.
Balancing on the edge of overtraining, we should provide the body with proper anti-cata-bolic protection to avoid it. Even with positive energy balance, our muscles are exposed to unfavourable processes. Therefore, it is worth providing them with an eff ective anti-catabolic shield. This shield should include BCAAs taken also in the pre- and post-training period, and also L-glutamine administered at regular intervals several times per day. An absolute mini-mum are such products as BCAA X-TANK or L-GLUTAMINE XTREME. A lot of training people remember about supplements supporting their energy balance during training sessions. They take diff erent types of stimulants, creatine stacks and forget that „one has to be on the lookout all the time”. Ensuring an appropriate metabolic environment and protecting muscle proteins against any destructive processes is the only way to derive maximum benefi ts from hardcore trainings.
Throughout the entire period of intensive eff ort and hard training sessions, it is recommended to sup-plement the diet with vitamin and mineral preparations. When we sweat, we lose valuable minerals and microelements, especially magnesium which can be supplemented with e.g. highly absorbable MAGNE-100 SPORT complex. Together with MULTI PACK, i.e. a complex vitamin and mineral formula, we will be able to protect our body against loss of substances necessary for its proper functioning.
And during the cool-down period? Sudden decrease in the daily protein consumption is not recommended as the body still needs the building material. To put it more simply, we should not combine cool-down periods with a draconian diet due to the risk of losing already achieved eff ects. In this period we should take care to consume as much calories as our demand for energy requires. Thus, we should base our diet on full-value meals composed of proteins and complex carbohydrates. The best diet is to have traditional meals, e.g. turkey or chicken breast with groats or rice and a daily dose of vegetables. The period of planned stagnation means also a break for the joints and provides proper time for their regeneration. It can be supported by JOINT THERAPY complex, i.e. a combination of naturally occurring building ingredients supporting the functioning of the joints and cartilage. Another option is to use e.g. COLLAGEN RENOVER collagen hydrolysate or JOINT(X)PACK recommended for recovery of the connective and bone tissue. Thus, you will be able to prepare yourself for intensive training sessions without the risk of dangerous injuries.
PERFECT WHE Y PROTE IN ULTIMATE PROTE IN WHE Y CREAMY COCKTAIL PERFECT WHE Y PROTE IN CASE IN 100 ISOLATE 100 NIGHT PROTE IN BLEND
BCAA X-TANK L-GLUTAMINE XTREME MULTI PACK MAGNE -100 SPORT JOINT THERAPY PLUS COLLAGEN RENOVER JOINT(X)PACK
03/2013
min-shop.co.ukwww.vitam
2403/2013
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INTENSITYCHEST
MUSCLES
UPPER PART OF THE BACK
MUSCLES
LOWER PART OF THE BACK
MUSCLESBICEPS TRICEPS
DELTOID MUSCLES
TRAPEZIUS MUSCLE
ABDOMEN MUSCLES
FEMORAL QUADRICEPS
FEMORAL BICEPS
CALF MUSCLES
LOW 3 3 3 2 2 2 2 2 3 3 2
AVERAGE 5 5 5 3 3 3 3 3 4 4 3
HIGH 7 7 0 5 5 4 4 4 7 6 4
INTENSITY
LOWLOWAVERAGEAVERAGE
HIGHHIGHCHEST MUSCLES
UPPER PART OF THE BACK MUSCLES
LOWER PART OF THE BACK MUSCLES
BICEPS
TRICEPS
DELTOID MUSCLES
TRAPEZIUS MUSCLE
ABDOMEN MUSCLES
FEMORAL QUADRICEPS
FEMORAL BICEPS
CALF MUSCLES
Recommended breaks between exercises for specifi c muscle groups [0–8 days]
2503/2013
www.vitamin-shop.co.uk
must be balanced by an adequate rest peri-
od. A traditional regeneration period is a one-
day break. If we forget about this, we risk an
overtraining syndrome which in addition to
physical and mental symptoms (e.g. fatigue,
aversion to training, irritation, and sleepless-
ness) means also the risk of hormonal disor-
ders. This can lead to elevated cortisol level,
thus making it more diffi cult to burn fat and
galloping catabolism.
COOLDOWN PERIOD A METHOD FOR GROWTHAn old truth should be reminded that rest
and cool-down periods do not eliminate once
achieved eff ects, but their aim is to cause mus-
cles to spring up like weeds. By exercising
without any breaks, we will not be able
to achieve such growth as when we
take a break from time to time
from pumping up the iron.
Even if we use varied exer-
cising regimes to make it
impossible for the muscles
to adapt to the eff ort, we
will not achieve the same
results as during an inten-
tional cool-down period.
Rest periods remind us
to some extent a fresh-
man syndrome when there
is an excellent growth in
mass and strength in people
who have just started their
adventure with bodybuilding. Of
course, mostly in those who take
into account proper nutrition and rest
as well as proper training regimes.
More advances people, by an intentional
cool-down period, can to a certain degree
cheat their organism by pretending to be a
rookie at this. The trick is to make the body
believe that we want to take a break and not
to achieve a permanent condition without
weights and trainings – that’s why the body
adapts to the new situation, a semi-catabolic
state. To put it simply, it starts accumulating
proteins in the muscle cells, glycogen in the
liver, and this causes growth. To be success-
ful, the cool-down period should last 6–8
days. „A weekly rest period, which will be
used by the body for growth, will be unex-
pectedly broken by another warm-up in the
gym and acute anabolic state,” said Artur
Rzeszutek, a long-experienced bodybuild-
ing instructor. This means another impulse
and hypertrophy forced on by training and
again we grow faster than grass on the Ol-
ympic Stadium.
Is an 8-day rest period long? Just ask a few
bodybuilders at a gym. Most of them would
say that for months they have not taken a
break longer than 2–3 days. And usually they
say it proudly, as it shows that they do not let
go and their training is as important as saying
prayers for the pope.
A continuous off ensive won’t end the war;
it will only bring a temporary victory. In „The
Art of War” by Sun Tzu, a legendary Chinese
general, we can read that whoever knows
his enemy and himself does not have to fear
anything, whether he goes out to fi ght 1 or
100 battles, and whoever knows neither his
enemy, nor himself, will suff er defeat in every
battle. Therefore, we recommend brushing
up on when to take a rest period (see the ta-
ble). Who remembers that the chest muscles
need fi ve to seven days for regeneration and
rest after intensive training? Yes, one week
without working your chest! You exercise
hard and have no eff ects? Perhaps you’re rid-
ing roughshod over yourself..
CONCLUSIONOf course, the above discussion is not even a
half of what could be written about an over-
training syndrome and alternatives to back-
breaking training sessions. However, it could
provide a signal and good advice for people
who are still convinced that only maximum
daily grind will bring substantial eff ects. Yes,
hard training is indispensable, but when plan-
ning the next exercise cycle, let’s say for the
next three months, think about your rest and
regeneration period. Do not forget about the
appropriate selection of weights. You don’t
have to work hard for an injury, but hard work
is needed to repair joint injuries, strained
backbone and torn muscles. It’s not worth
your time which later must be used for treat-
ment and in most case long-term rehabilita-
tion. Would it not be better to take a break
and gather strength for the next cycle? Think
about it.
KRZYSZTOF SZCZYPEKOWNER OF THE VITAMIN-SHOP® IN SLOUGH
Modern life runs at a breakneck speed, so we often ignore our bodies’ natural
needs, instead focusing on earning money. The constant battle for survival, com-
bined with an unhealthy diet, wreaks havoc throughout out bodies. Fortunately we
can stop or even reverse all these negative changes. You just need to really want
to; any type of physical activity will help you restore natural balance. I decided to
open a VITAMIN-SHOP®, part of the very well managed franchise, from the begin-
ning focusing on personalised support programmes and individually-selected sup-
plements. Over the last 3 years, our customers have been able to count on tailor-
made supplement advice, using formulations made by the best manufacturers.
Our team is led by real experts, for whom healthy living and supplements hold no
secrets. Their knowledge is based on many years of practical experience, since our
employees work out and use supplements themselves. It means they know which
products really work, and how. Whether you’re an amateur or a professional athlete,
the staff at our VITAMIN-SHOP® will be friendly and help you achieve your goals.
Because our VITAMIN-SHOP® operates as part of a large network, we’re able to off er
our customers products not available elsewhere. We also have constant access to
the latest specialist marketing tools, and participate in professional training courses.
LUKASZ SMETEKOWNER OF THE VITAMIN-SHOP®’S IN LEAMINGTON SPA AND RUGBY
Leading a healthy lifestyle is becoming increasingly popular, and the numbers of
customers interested in dietary and supplement advice continue to grow. That’s
why VITAMIN-SHOP® is an excellent investment and way of making money. But it’s
about more than just profi ts: I fi nd running my shops in Leamington Spa and Rugby
immensely satisfying. Every day me and my sellers helping customers achieve their
dreams of a perfect silhouette by providing professional advice and a full range
of products made by renowned manufacturers, such as TREC NUTRITION. Best is
that most of our clients have been recommended by existing customers. VITAMIN-
SHOP® isn’t just visited by professional athletes: we also have customers who simply
want to change their lives and look after their physical and mental wellbeing. That’s
why alongside specialist formulas for athletes, the VITAMIN-SHOP® range includes
supplements to help reduce weight, improve concentration, increase vitality, and
nutricosmetics. VITAMIN-SHOP® also provides essential support, attractive brand-
ing, a unique product range, and plenty of promotions. I recommend the business
to anyone seeking independence and not afraid of a challenge.
GERM
ANY
KAROL OLENDEROWNER OF THE VITAMIN-SHOP® IN READING
Our VITAMIN-SHOP® in Reading attracts all sorts of customers. They often lack ba-
sic knowledge about nutrition and training methods. Everyone who exercises reg-
ularly needs to know that even the lowest levels of physical activity increase their
body’s need for key nutrients. To meet these requirements, you need to modify
your diet and introduce essential supplements, otherwise your eff ort will result in
more damage than benefi t. That’s why VITAMIN-SHOP® is about more than sim-
ply selling products. It’s more than an ordinary shop: it’s a place where we help
people achieve the silhouette of their dreams. We teach our customers how to
train and how to eat properly, as well as showing them the mistakes they make
and how to avoid them; we also suggest which supplements they should take
and how, so that they’re not wasting money. And quality is essential, since you
shouldn’t scrimp and save on your health and silhouette. This applies both to nu-
trition and supplements; our bodies require excellent building materials and pure
energy. Formulations sold in the VITAMIN-SHOP® chain come only from the best
manufacturers using the fi nest raw materials to reassure customers that the labels
correctly refl ect the contents. The VITAMIN-SHOP® network is developing rapidly,
as is our shop. Business is booming, while the circles of regular, happy customers
are constantly growing, at least partly because we treat them as individuals. Pop
in for a consultation!
Come and see me in my VITAMIN-SHOP®’s:
Come and see me in my VITAMIN-SHOP®:
Come and see me in my VITAMIN-SHOP®:
ENGL
AND
ENGL
AND
ENGL
AND
545 Oxford Road, Reading
Shopping Queensmere, Slough
58 Clements Street, Leamington SPARailway Terrace – 4 Central Buildings, Rugby
PAWEŁ I MAGDA GRABAREKOWNERS OF THE VITAMIN-SHOP® IN CHESTER
All my childhood I was keen on sport. I was in the local football team, went jog-
ging and was a regular gym-goer. Then I fi rst decided to use some vitamin and di-
etary supplements to improve my physical fi tness and sports results. I opted for TREC
NUTRITION products which were exactly what the doctor ordered: high-quality sup-
plements at aff ordable prices. On my coming to England I had to face the fi rst serious
challenge in my life. Finding a job, learning the language and getting used to a new
culture was not easy. I had jobs which not always lived up to my expectations. I dreamt
about starting my own business and being my own boss. I was a regular at a local
gym, and then I noticed that there were no shops with professional supplements in
the neighbourhood. I decided to look for them in the Internet and that’s how I came
across the VITAMIN-SHOP® website. I found detailed information about this franchise.
VITAMIN-SHOP® quickly gained my trust – this is quite a young franchise with more
than 150 stores across Europe. I thought why not giving it a try? This would be an ideal
opportunity to try my hand at business and at the same time to do what I like do-
ing best. Shortly afterwards I opened my own VITAMIN-SHOP® in Chester. Soon after
I started, I received generous marketing and sales support. As a result I can off er my
customers a wide variety of products at very attractive prices.
PIOTR PRZYBYSZOWNER OF THE VITAMIN-SHOP® IN EDINBURGH
Ever since I can remember, sport has been an integral part of my life. When I moved
to the UK, I worked as a team leader at the Park Hotel Plaza in London. I didn’t have
enough time for exercise to satisfy me. My job required me to learn English and be
familiar with British culture, but it limited my training time. It wasn’t until I joined VI-
TAMIN-SHOP® that I was able to return to my former levels of activity. I used to play
basketball, but I was forced to stop due to a serious injury; that’s when I fi rst became
interested in fi tness training. Nowadays I’m proud of being in great physical shape and
having a great silhouette; I’m even preparing to enter my fi rst ever fi tness competi-
tion. VITAMIN-SHOP® helped me to learn how to best plan my diet and supplements,
and how to teach others to do the same. This makes it a lot easier to be successful
in sports. Eventually I decided to open my own shop in this dynamically developing
chain. I moved to Scotland, and the manager Robert Rzeźniczak helped me start my
new life under the wing of VITAMIN-SHOP®. The shop is in the city centre, in the Hay-
market district. My fi ancée and I are a great team: we sell the best products made by
over 40 manufacturers, including the excellent TREC NUTRITION formulations. We also
work as personal trainers in local clubs, combining dietary and supplement advice to
help clients obtain results. VITAMIN-SHOP® is an alternative to an unhealthy lifestyle,
as well as being an excellent business. It makes the impossible become possible. It’s a
great choice, which you won’t regret. Greetings from Scotland!
MAREK MACIEJEWSKIOWNER OF THE VITAMIN-SHOP® IN LONDON
Before I opened my VITAMIN-SHOP®, like many of my compatriots in the UK I
worked in the building trade. It was a diffi cult and demanding job, and so as time
went on, I decided I needed something more. My adventure with supplements
started 16 years ago: I experienced their power myself when I fi rst started using
amino acids, gainers and creatine. Starting my own business was a very daunt-
ing prospect in the Polish climate, so I decided to move abroad. Running my fi rst
shop was a huge challenge, because I had no experience in sales, but I managed
to fi nd premises within a week, and opened my own VITAMIN-SHOP®. The princi-
ples of cooperation were so clear, I got my head round them straight away. After 3
years we decided to leave Market Plaza and move the shop to a new location. As
a result we expanded our range of products and now we can off er three times as
many diff erent types of supplements. Our new VITAMIN-SHOP® is located within
3-minute walking distance from Turnpike Lane towards Manor House. Of course,
as usual, in addition to attractive prices, we also provide professional services
and expert advice. Every week new ground-breaking products are launched on
the market, advertised as an out-and-out Number One. This often has little to do
with the reality, but we can see through these marketing catchphrases. We rec-
ommend only tested and effi cacious products. Moreover, we mustn’t forget that
one’s man meat is another man’s poison – not everything works for everyone.
Come visit our shop and our experienced staff will help you achieve all your goals.
Hope to see you soon!
www.vitamin-shop.co.uk
Come and see me in my VITAMIN-SHOP®:
Come and see us in our VITAMIN-SHOP®:
Come and see me in my VITAMIN-SHOP®:
ENGL
AND
SCOT
LAND
ENGL
AND
33 Dalry Road, Edinburgh
Unit 6, Old Port Square, South View Road, Chester
12 Wordsworth Parade Green Lanes, London
OUR PARTNERS
Fats, similarly to proteins,
carbohydrates, vitamins
and mineral components,
belong to the group of
essential nutrients. Their
presence in the diet is
necessary for proper
bodily functions in both
sportsmen and non-training individuals.
Unfortunately, they are also one of the
most controversial food components
which have long been excluded from
sportsmen’s diets mostly due to their
negative role in many metabolic diseas-
es. They are said to cause cardiovascular
diseases, obesity, diabetes or even some
cancers. Thus, most publications concern-
ing fats in sportsmen’s diets describe only
undesirable adverse eff ects which for
the most part include an increase in the
fat tissue in the case of their excessive
consumption. Therefore, a good many
professionals are unwilling to consume
fat-containing products and take care to
limit fat content in their menu. As a rule this
results in the elimination of products that
are a good source of essential unsaturated
fatty acids which cannot be synthesized by
the human body, thus increasing the risk of
their defi ciency. Additionally, people who
tend to remove fat-containing products
from their diet deprive themselves of the
only source of vitamins A, D, E and K. These
are lipid-soluble vitamins and this is the only
way they can be eff ectively taken up into
the body.
However, accumulation of energy reserves
in the form of fat tissue is the eff ect of a posi-
tive caloric balance and not of consumption
of lipids. An increase in weight and in the
amount of subcutaneous fat results from
excessive consumption of energy supplied
with food, regardless of its source. No mat-
ter whether you consume proteins, fats or
carbohydrates – as long as you continue to
supply more calories than are needed, you
will keep on gaining weight.
The role of fats in sportWhen we take a closer look at the role of fats
in sportsmen’s diets, it is worth noting that
they provide a wide variety of pro-health
benefi ts. Lipids have a considerable impact
on the quality of physical activity and physi-
cal fi tness. Their quantity is much more im-
portant than their quality. It is advisable to
limit the unhealthiest saturated animal fat
and increase unsaturated lipids, mostly of
vegetable origin.
Saturated vs. unsaturated fatsNaturally occurring fatty acids are simple
and mostly linear organic acids with an
even number of carbon atoms. Their prop-
erties as well as those of lipids composed of
them depend to a great extent on the struc-
ture of the carbon chain and the degree
of saturation. Carbon atoms in the chain
can be connected with single bonds (satu-
rated) and double bonds (unsaturated).
2803/2013
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DO YOU REMEMBER THE DO YOU REMEMBER THE INGLORIOUS LOW FAT PERIOD INGLORIOUS LOW FAT PERIOD
WHEN WE WERE CONTINUALLY WHEN WE WERE CONTINUALLY PESTERED WITH FAKE FAT-PESTERED WITH FAKE FAT-
FREE – „LIGHT” PRODUCTS? FREE – „LIGHT” PRODUCTS? THIS PERIOD IS FORTUNATELY THIS PERIOD IS FORTUNATELY
OVER, HOWEVER, AN OVER, HOWEVER, AN AGGRESSIVE ANTI-FAT AGGRESSIVE ANTI-FAT
PROPAGANDA CAMPAIGN PROPAGANDA CAMPAIGN STICKS IN OUR MINDS. LIPID STICKS IN OUR MINDS. LIPID
COMPOUNDS ARE ESSENTIAL COMPOUNDS ARE ESSENTIAL FOR LIFE AND INDISPENSABLE FOR LIFE AND INDISPENSABLE
FOR A NUMBER OF BODILY FOR A NUMBER OF BODILY FUNCTIONS. YOU WANT FUNCTIONS. YOU WANT
TO KNOW WHICH? READ THIS TO KNOW WHICH? READ THIS ARTICLE TO FIND OUT.ARTICLE TO FIND OUT.
Fatty acids with at least one double bond
are called unsaturated fatty acids (UFA); if
there is more than one double bond, then
they are called polyunsaturated fatty acids
(PUFA). The position of the last double bond
in the fatty acid molecule is also important
as it determines to a large extent its biologi-
cal activity. The position of this bond in the
carbon chain of a fatty acid molecule can be
described with the Omega notation. This
notation shows at which carbon atom –
counting from the end of the carbon chain
– the double bond is located. For example,
omega-3 fatty acids have their last double
bond at carbon atom No. 3, counting from
the end of the carbon chain, and omega-6
– at carbon atom No. 6. There are also un-
saturated fatty acids which the human body
is unable to synthesise. They are called es-
sential unsaturated fatty acids (EUFA). These
acids are indispensable for proper function-
ing of the entire organism and they must
be supplied in food on a regular basis. Their
defi ciency causes harmful eff ects on health
such as e.g. infl ammatory reactions, inhib-
ited growth in infants and children, skin
changes, delayed wound healing, greater
sensitivity to infections, excessive brittle-
ness of capillary vessels or cholesterol me-
tabolism disorders. Thus, EUFA defi ciency
can be detrimental to many tissues and
organs at the same time. Most importantly,
the more intensive the physical activity, the
greater the demand for these molecules.
Therefore, hard-training sportsmen should
take into account the need for their greater
consumption.
The group of unsaturated fatty acids also
includes the very important omega-3 and
omega-6 acids. Not only are they vital for
proper functioning of the circulatory, nerv-
ous or immune system, but they also help
to maintain a high level of physical fi tness
of the entire body and accelerate its adap-
tation to new training intensity. Although
omega-3 acids occur in some green leafy
vegetables and vegetable oils (e.g. linseed
oil, pumpkin seed oil), they are most eff ec-
tive and absorbable if obtained from oily
cold-water sea fi sh. This is one of the few
oily sources of proteins that are so valu-
able for the human body. Omega-3 acids
are most abundant in fi sh such as mackerel,
salmon, sardine, anchovy or herring, but
they are also present in quite large amounts
in seafood – clams or various crustaceans.
Omega-6 acids occur in diff erent edible oils
derived from olives, corn, soya beans, ses-
ame, sunfl owers, evening primrose (Oeno-
thera L.), borage seed (Borago offi cinalis L.) or
wheat germ.
Saturated fatty acids have no double bonds
in their carbon chain. The main disadvan-
tage of these acids is that they can contrib-
ute to higher blood levels of bad cholesterol
(LDL). Animal products, such as meat, dairy
products (cream, milk), eggs (yolk), are the
main source of saturated fatty acids as are
2903/2013
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some vegetable oils, e.g. coconut oil. The
most disadvantageous are trans fatty acids
– commonly found in processed foodstuff s
containing cheap, semi-synthetic vegetable
fats. Unfortunately, low price goes hand in
hand with low nutritional value. They are
derived in the process of hydrogenation
in which unsaturated bonds in liquid veg-
etable oils become saturated. The transfor-
mation of double bonds into single bonds
changes a liquid into a solid. However, the
process produces by-products in the form
of trans fatty acids with changed molecu-
lar structure. This eff ect is also observed in
the process of heat treatment of foodstuff s.
Frying or baking caused the most valuable
unsaturated fatty acid to change into a satu-
rated one, with dangerous trans fatty acids
into the bargain. They are abundant in such
products as French fries, popcorn or candy
bars. We should avoid such semi-synthetic,
processed industrial fats as the process of
hydrogenation results in a radical change of
their properties and metabolism. A number
of research studies have shown the adverse
health eff ects of trans fatty acids – their reg-
ular consumption increases the bad choles-
terol level and the risk of metabolic diseases
or even cancer.
Fat – an essential dietary ingredient!As shown in this article, fat cannot be en-
tirely eliminated from our menu as the lack
of fat could lead to diseases associated with
the defi ciency of essential unsaturated fatty
acids and improper uptake of fat-soluble vi-
tamins. Lipids are stored in the body in the
THE MAIN FUNCTIONS OF FATSTHE MAIN FUNCTIONS OF FATSOn the average they should constitute between 25
and 30% of the daily caloric intake. We should remember
that fats are a concentrated source of energy. They provide
nearly 2.5 times more energy than carbohydrates, however, their
metabolism is slightly more complicated and takes more time.
Fats are a very good source of energy, especially in sports requir-
ing long-term eff ort. Although their metabolism is about 10 times
slower compared to carbohydrates, it generates much more energy.
For example, 1 glucose molecule provides 1 ATP molecule (anaerobic
oxidation) or 36 ATP molecules (aerobic oxidation), while 1 molecule
of palmitic acid (fatty acid) provides as many as 160 ATP molecules. It
should also be noted that an addition of fats to meals helps to achieve
the feeling of fullness faster. This is so because fats inhibit the secretion
of gastric juice. Also, lipids play an important role in the metabolism of
proteins. Their combined consumption slows down the uptake of pro-
teins which can be of advantage in meals before a longer period of hunger,
e.g. before sleep. Of course, fats add to the taste value of meals.
SOUR
CE O
F EN
ERGY
SOUR
CE O
F EN
ERGY
f
ro-
nger,
On account of their specifi c
structure, fats are highly suitable as a back-up
source of energy. When compared to carbohydrates or
proteins which bind water, triglycerides (fat reserves) are stored
basically in an anhydrous form. What does this mean? This is very sim-
ple. Each gram of dry glycogen binds 2 g of water, while fat binds none.
As a result 1 g of anhydrous fat allows storing 6 times more energy than the
same amount of glycogen. That’s why the reserve material in the human body
is essentially composed of fats and not carbohydrates. If an average 75-kg man
had his energy stored in the form of glycogen (this is, of course, a purely hy-
pothetical example), he would weigh 135 kg. Our fat reserves help us to
survive hunger as they are the main source of energy when the ca-
loric supplies are running low.
ENERGY RESERVEENERGY RESERVE
form of neutral triglycer-
ides (triacylglycerols). They
are formed by the addition of
3 fatty acid molecules to 1 glycerol
molecule (the simplest stable trihydroxy
alcohol). During physical eff ort the hu-
man body stimulates the fat tissue with
the help of hormones to release fatty
acids (lipolysis). Energy produced during
exercises is also mostly based on free fatty
acids (FFA), and also plasma triacylglycer-
ols, muscular triacylglycerols and ketone
bodies. The longer the eff ort, the faster
the lipolysis and as a result the greater
the FFA blood level. At the same time the
re-synthesis of triglycerides (lipogenesis)
is inhibited in fat tissue and liver. As soon
as the eff ort is over, the speed of lipolysis
and FFA concentration return rapidly to
their initial level. There are many fac-
,
Lipids accumulated under the
skin provide a thermal insulation and
mechanical protection layer. As a result the
body is capable of functioning in diff erent
weather conditions and maintaining a constant
temperature. The fats accumulated inside the
body are a natural protective layer of the
internal organs and prevent their
displacement.
PROT
ECTION AND THERMAL IN
SULATI
PROT
ECTION AND THERMAL IN
SULATION
Fats are
an essential ingredi-
ent in the biosynthesis of building
components for biological membranes
– also those surrounding the cells. The lipid
molecules contained in the membrane account for
the so-called liquid mosaic structure. What does this
mean? Well, to put it simply, such a membrane is
semi-permeable and selective. Therefore, some
compounds can easily penetrate inside the
cell, while others cannot.
BIOLOGICAL MEM
BR
AN
E BUILDING BLOCKS
BIOLOGICAL MEM
BR
AN
E BUILDING BLOCKS
form of
ides (triac
are formed b
3 fatty acid molecu
OON
mbrane is
ore, some
de the
Lipids are indispensable
components for a number of hor-
mones. These are precursors of eicosanoids
– mediators in the transmission of biological signals
from cell to cell over a hormonal pathway. This group in-
cludes e.g. prostaglandins, leukotrienes or thromboxanes
– important infl ammatory mediators. While discussing hor-
mones based on lipid compounds, a reference to steroids
is in order. The structural framework of such molecules
as testosterone, estrogen or cortisol is created in
a multi-stage process of enzymatic modi-
fi cation of cholesterol.
HORMO
NE BUILDING BLOCKS
HORMO
NE BUILDING BLOCKS
3003/2013
www.vitamin-shop.co.uk
tors underlying the use of FFA in the mus-
cles, such as: type of muscle fi bres, speed
of FFA transport to the cytoplasm and from
there to mitochondria or the mitochondrial
potential for aerobic processes. One of the
main factors for fat metabolism is the type
of eff ort and availability of carbohydrates in
the body.
Fats in metabolismMetabolism of fats is closely related to me-
tabolism of carbohydrates. If the level of
carbohydrates falls below a certain thresh-
old value, the Krebs cycle is disrupted and
so is the oxidation of fatty acids. That’s why
carbohydrates are said to fuel the oxidation
of fats as FFAs cannot be the only source of
energy for working muscles. However, they
are the major source of energy during physi-
cal eff ort above 50% of VO2max (maximum
oxygen uptake). In this case only 5% of fatty
acids are derived from the decomposition
of plasma triacylglycerols. Their oxidation
is specifi cally active during long-term eff ort
when lipoprotein lipase activity increases
in the skeletal muscles. On the other hand
the content of muscular triacylglycerols de-
creases signifi cantly during eff ort at about
65% of VO2max. It is considered that muscu-
lar triacylglycerols then provide about 25%
of the demand for energy substrates.
It is now currently believed that fat con-
tained in food should provide 25–30% of
the daily demand for energy. In the case
of professional sportsmen its content in
the diet should not deviate to a signifi cant
extent from the standard recommended
dose for the general population; it can be
even slightly lower depending on the sports
discipline. Any additional energy should be
derived from carbohydrates and proteins.
The minimum fat consumption threshold
for adults is about 15% of the total caloric
demand. Particular attention should be also
paid to the appropriate quality of the con-
sumed fats. When analysing the nutritional
regime of sportsmen, such factors as the
percentage of saturated, mono– and poly-
unsaturated fatty acids and their proper
ratios are of considerable importance. A suf-
fi ciently high consumption of EUFAs, ome-
ga-3 and omega-6 fatty acids, their proper
ratios and the percentage of cholesterol is
also important. A standard European diet
supplies too little omega-6 and too much
omega-3 acids. This causes an improper
ratio of omega-6 to omega-3 acids which
usually is 20:1, while the normal ratio should
range from 4:1 to 2:1. Maintaining proper
functioning of the body depends on the
adequate percentage of EUFAs in the diet.
The metabolism of omega-6 acids gener-
ates pro-infl ammatory compounds, while
THE MAIN FUNCTIONS OF FATSENERGY RESERVE
the metabolism of omega-3 acids gener-
ates anti-infl ammatory compounds. Long-
term excess of omega-6 acids compared
to omega-3 acids in the diet contributes to
weaker functions of the immunity system
and greater frequency of infl ammatory
conditions. Improper consumption of fatty
acids is also conducive to the aggregation of
blood platelets and inhibits the incorpora-
tion of EPAs and DHAs (omega-3 acids: ei-
cosapentaenoic acid and docosahexaenoic
acid) into the plasma (cell) membranes.
Nevertheless, a suffi cient amount of ome-
ga-9 acids in the diet in relation to the other
two groups of omega acids (EUFAs) is im-
portant in terms of proper structure of such
membranes. Omega-3 and omega-6 acids
increase its permeability, while omega-9
acids decrease its permeability. Thus, they
balance the eff ects of EUFAs and regulate
the fl uidity and permeability of the cell
membranes. Therefore, it is important to
supply the body with all types of unsaturat-
ed fatty acids in appropriate and balanced
proportions.
For that reason it is worth sup-
plementing the daily
diet with ready-to-use
preparations with
properly selected
ingredients to pro-
vide the body with
omega-3, omega-6
and omega-9 acids in
optimum proportions
according to the most
recent nutritional recom-
mendations. Products based on
high-quality oils derived in the proc-
ess of cold extraction from ocean fi sh
and plants are especially valuable.
I would recommend top-quality sup-
plements here. If you need to supple-
ment omega-3 acids, try SUPER OME-GA-3, and if you want a product with
all the most important omega acids,
test OMEGA-3-6-9 – both products
are manufactured by TREC NUTRI-
TION. You should remember that
vegetable sources of omega-3 acids
supply a large amount of alpha-lino-
lenic acid (ALA) which can be used
by the human body to produce
the other omega acids.
As far as supplementation of fatty acids is
concerned, for sports disciplines requir-
ing particularly intensive physical activity
I would recommend MCT oil which con-
tains mid-length triglyceride chains isolated
from coconut oil. On account of their spe-
cifi c structure, they are absorbed as easily as
carbohydrates, but they provide 2.5 times
as much energy. With products such as
MCT GOLD by TREC NUTRITION, you can
signifi cantly improve the caloric value of
your diet when you need more energy or
during a reducing diet.
SummaryWe hope that this article provided a clear list
of all benefi cial eff ects of properly balanced
consumption of lipids. Remember – fats are
not bad and they are necessary for a high
level of physical fi tness and good health. It
is important to check their origin, therefore,
when composing your daily diet, choose
only those most benefi cial – unsaturated,
while saturated fatty acids – especially
those highly processed, used in the food
industry – should be avoided.
3103/2013
www.vitamin-shop.co.uk
or that reason it is worth sup-
ementing the daily
et with ready-to-use
reparations with
roperly selected
gredients to pro-
de the body with
mega-3, omega-6
nd omega-9 acids in
ptimum proportions
ccording to the most
cent nutritional recom-
endations. Products based on
gh-quality oils derived in the proc-
ss of cold extraction from ocean fi sh
nd plants are especially valuable.
would recommend top-quality sup-
ements here. If you need to supple-
ent omega-3 acids, try SUPER OME-A-3, and if you want a product with
l the most important omega acids,
st OMEGA-3-6-9 – both products
e manufactured by TREC NUTRI-
ON. You should remember that
egetable sources of omega-3 acids
upply a large amount of alpha-lino-
nic acid (ALA) which can be used
y the human body to produce
e other omega acids.
wwwwwwwwwwwwwwwwww.vitamin-shop.co.uk
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00303030303000303030303033033300000000303030303330000300003330303303003030303030003303003303030303030330330033333003000033000330303303033033303330333330033/2/2///2/2//2/2/2/2/2/2/2//22/2//2/2/2/2/22/2222//2222/22//22//2/2//2//2/2/2/2/2/2/2///222/2/2/2/2/22///2//222/222/2///// 0101010101010100101101001010101101000101000111011000100011100101000110000101100111100110001000001000111100 33333333333333333333333333333333333333333333333333333333333303/201303/2013
www.vitamin-shop.co.uk
3203/2013
www.vitamin-shop.co.uk
SCRAMBLED EGGS WITH SALMON
TENDERLOIN IN CHANTERELLES
LOW-CARBOHYDRATE, FILLING BREAKFAST FOR EVERY
CONTESTANT
ADDING MORE VARIETY TO EVERY
CONTESTANT’S NUTRITION
A really nutritious breakfast!
INGREDIENTS:5 egg whites and 1 yolk50 g smoked salmon*
2 slices wholemeal breadchivessalt
pepper
PREPARATION:/1/ Cut slices of salmon into small pieces
wand put them into a hot frying pan/2/ Crack one whole egg into a bowl, add five egg whites, chopped chives
and salt and pepper to taste/3/ Mix the ingredients and pour them into the
frying pan with the pre-fried salmon. Keep mixing until the eggs become firm
/4/ When the scrambled eggs are ready, put them on a plate and serve
with two slices wholemeal bread
INGREDIENTS: 200 g tenderloins from chicken breast
250 g chanterelles* 100 g basmati rice
1 tomato 1/2 onion
250 ml natural yoghurt
PREPARATION:/1/ Rinse tenderloins with water, dry them and then season them with pepper and salt to taste/2/ Grill the meat for 15 minutes on each side
/3/ Fry onions in a frying pan brushed with oil, add washed chanterelles, preferably whole, season
with salt and pepper/4/ After a few minutes, add natural yoghurt
and braise until tender, gently stirring from time to time
/5/ Put cooked rice, a portion of chanterelles and grilled tenderloins onto a plate.
* Smoked salmon is very tasty
and provides valuable omega-3
fatty acids, which are essential
for overall health and maintaining
a good condition
for the practice of sports.
*Forest mushrooms may add
a welcome variety to monotonous
bodybuilding nutrition plans.
Chanterelles taste great, they contain
a lot of minerals and are low
in calories – only 23 kcal per 100 g.
A great taste of
the autumn!
3303/2013
www.vitamin-shop.co.uk
OVEN-BAKED SOLE
LEAN FISH, PERFECTLY SUITED FOR MORE RESTRICTIVE
NUTRITION PLANS
Fish with an aromatic
flavour!
INGREDIENTS: 300 g sole fillets* 100 g brown rice
100 g broccoli a mixture of spices for fish (herbal pepper,
garlic, parsley, basil, ginger) 1 teaspoon lemon juice
PREPARATION:/1/ Heat the oven to 200°C
/2/ Season dried sole fillets as you prefer, using herbal pepper, garlic, parsley, basil and ginger, and finally sprinkle the fish with lemon juice
/3/ After rubbing the fillets with spices, wrap them in aluminium foil and put in the oven
/4/ Bake for about 25 minutes/5/ In the meantime, cook brown rice
and, 5 minutes before serving, put broccoli into boiling water
/6/ Remove the aromatic fish from the foil and serve on a plate with rice and broccoli
*Sole is very nutritious
– its meat is lean and contains
a lot of full-value protein.
Perfect as an easily digestible
meal even in a reducing
nutrition plan.
CRAB SALAD
A TASTY SALAD FOR LESS RESTRICTIVE NUTRITION PLANS
Exotic salad with pasta!
INGREDIENTS: 250 g crab sticks*
80 g durum penne pasta 1 broccoli
100 g canned red beans 1 red onion
250 ml natural yoghurt (Greek type) salt, pepper
PREPARATION:/1/ Cook penne pasta in salted water
/2/ Cook broccoli for 5 minutes in a separate pot
/3/ Cut crab sticks into small cubes and slice the onion into thin slices /4/ Place cooked pasta in a bowl,
then add crab sticks and drained red beans/5/ Mix all ingredients,
add Greek yoghurt and season to taste as desired
*High quality crab sticks have an aromatic
flavour and contain lean crab meat, which
is a valuable source of proteins, as well
as mono- and polyunsaturated fatty acids.
As you shop for ingredients, however,
pay attention to the label and crab meat
content – avoid the cheapest sticks. In this
case, it is better to pay more.
Big
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