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How
do you improve your physical performance responsibly?
 Every
athlete can noticeably improve his or her performance by ensuring
that the following four steps are followed:
- basic
diet and nutrition - optimizing
- intensive
training - numerical targeting
- rest
periods - planning and valuing
- supplements
- targeting additions to diet
Scientific
research shows again-and-again that supplementation works, if you
have previously worked through steps 1, 2 and 3.
1.
basic diet and nutrition - optimizing
You
are what you eat. Your athletics results are fully dependent on
the quality of your diet. The more you understand and the better
you plan, the better the results you will achieve with supplements.
"With
anabolic steroids a sprinter participating at world level can
gain two paces during a 100 meter race – but he or she has to
accept the extra risk of injuries and failing a doping test. A
"clean" athlete can however still compete by managing
the nutritional and training variable numerically, and using
newly available legal sports supplements that help you get even
healthier and fitter."
Sprint coach, world and/or European champions 100, 200 and
400 meter. |
In
simple terms, you obtain the following nutritional foodstuffs from
your diet:
- carbohydrates
for energy;
- protein
for building muscles, cells, enzymes and genetic material;
- fats
and fatty acids for energy and for use in all cells, especially
important for your immune system;
- essential
nutrients and micronutrients: vitamins, minerals, amino
acids, trace minerals.
Scientific
studies show that more than 98% of your body's cells are replaced
every year. You will be next year, what you eat this year.
Scientific
American, 1999
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Simple
Guide to Good Foodstuffs
Carbohydrates
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Good
Food from grains: wholegrain bread, wholegrain pastas,
wholegrain biscuits, com,
Nutrient
rich vegetables: brocolli, carrots, paprika, green beans,
string beans, mushrooms, courgettes, beetroot, onions,
cauliflower, spinach, tomatoes, watercress, lettuce,
herbs, potatoes, celery , artichokes, asparagus, radishes,
pumpkins, cabbage, okra.
Nutrient
rich fruits: avocados, mangos, apples, oranges, cherries,
pears, strawberries, kiwis, bananas, lemons, grapefruits,
pineapple, passion fruit, papaya, mandarins, berries,
watermelon, plums, raspberries. (Dried fruits are excellent
easy-to-carry snacks.)
Sweeteners:
fructose, honey, cane sugar, molasses, stevia.
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Bad
Fruits containing high levels of simple sugars: grapes,
melon. Food from grains: white (= processed) bread,
white rice, white flour, white biscuits, etc.
Sweeteners:
glucose, sucrose, aspartame (phenylalanine ), xylitol,
lactose, dextrose, icing sugar, sorbitol, mannitol,
saccharin, cyclamate.
Avoid
ready-made meals containing processed grains, simple
sugars and artificial sweeteners.
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Fats
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Good
Fish oils: salmon, herring, mackerel, sardines. Cold
pressed nut and seed oils: (extra virgin) olive, sunflower,
safflower, linseed, walnut. Use olive oil to cook.
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Bad
Animal fats: beef, lamb, pork, and full fat dairy products.
Cooking with most oils and fats ( especially animal
fats) is not advisable.
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One
of the most common misconceptions is that fats are unnecessary.
Nothing could be further from the truth. Fatty acids from fish and
vegetable sources are crucial for the production of hormones and
other substances crucial to the maintenance of your immune system.
2.
intensive training - numerical targeting
Practice makes perfect. But only if you are clever
enough to track the effects of the important variables and analyze
properly how they influence your results. A stopwatch and notebook
are as important for a sprinter as running shoes.
Training
teaches your body to efficiently produce hormones, enzymes and turn
energy-rich materials into heat and movement. The more you practice
and place your body under stress, the more your body develops systems
that are needed. Your body then works better and better. Systems
you do not use, your body will not maintain. (Use it or lose it!)
Power
athletes stimulate with training more production of testosterone
and human growth hormone that together are responsible for stimulating
new muscle growth. By testing your limits during training you also
cause damage to muscle fibres that the body repairs by strengthening
the fibres so that next time less damage occurs. Both lead to larger
and stronger muscles if - and only if - the basic diet contains
enough protein and/or amino acids to support this growth.
Professional
athletes use numerical targeting to ensure that training stretches
the body to the limit without overstretching which of course leads
to unnecessary injuries.
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 3.
rest periods - planning and valuing
Not training is just as important as training
to the limit. Physically doing little or nothing gives the
body time to recover and repair. The more intensive you train,
the more you need to plan your resting periods.
Sufficient
rest enables the body to repair muscle cells and fibres. Without
rest the body loses muscle density and the structure weakens,
causing the joints and cartilage to take unnecessary strain
during competition. This leads of course to injury.
Sufficient
rest also enables the body to repair and maintain cartilage
within joints so that bones move with a joint smoothly and
without pain. Without rest the cartilage becomes weaker, thinner
and polluted causing pain and loss of power.
Professional
international footballers are often a bad example being forced
to play matches and/or train six days a week. Over an extended
period of time this leads without exception to wear-and-tear
injuries. During 1999 we noticed more top football clubs allowing
their players not to train for 48 consecutive hours every
one-two weeks. To do this many clubs expanded their squad
from 18 to 24 or more players.
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4.
supplements - targeting additions to diet
"I eat healthily,
so I don’t need supplements, do I?!"is the standard response
from an athlete who has not taken the time to study their nutritional
needs. The truth is that without supplements it is extremely hard
to gain enough of all the right nutrients in your diet.
Just
because a tomato is red doesn't mean it contains lots of vitamins
and minerals. With the arrival of factory farming pretty fruit and
vegetables are often the least nutritious.
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"Intensive
scientifically planned targeted training sessions are essential
for improving the performances of top athletes. But the art
of knowing when training sessions should be stopped or cancelled
to allow rest and recovery is still more important."-
Professional coach specialized in training injured athletes.
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 The
functions of food supplements are:
-
to provide low levels of basic nutrients (vitamins, minerals,
amino acids, etc.) to ensure illnes caused by a poor diet is avoided;
- to
prevent the unnecessary 'catabolic' loss of muscle tissue;
- to
promote and speed recovery from sickness and training;
- to
promote 'anabolic' growth of muscle tissue.
By
targeting additions to your diet measurable improvements in stamina,
strength and speed are ALWAYS achieved.
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"Footballers
and athletes that get injured regularly have not learnt to
listen to their bodies when they need rest, and have not found
the right combination of basic diet, targeted training and
supplements that their body requires. With expert help much
of their minor injuries could most likely be avoided."
Post-match football trainer
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Fast
Food
 If
you do not eat regularly, then you lose muscle tissue. When your
body gets too little food to burn as fuel then it starts to burn
or 'catabolise' unnecessary muscle tissue before it starts to burn
stored fat. Many athletes eat reasonable amounts only once or twice
a day and wonder why they cannot gain muscle mass. This is because
what they could gain with working out, they lose again through having
a bad diet. You cannot gain muscle with a low calorie-low protein
diet!
Too
little fuel also means you will often feel tired and not have enough
energy to achieve your promise in your chosen sport.
Fast
Food is a high calorie mixture of complex carbohydrates (maltodextrine, fructose,
and dried apple juice) that provide the body with energy for longer
periods so that you have enough energy to be and stay active.
Fast
Food also makes it much easier for your body to gain weight. Firstly,
by supplementing calorie-rich carbohydrates to your basic diet,
but also because it contains two herbal extracts that cause you
to feel hungry .
Fast
Food contains 10% of the very best whey protein so that your muscles
also have enough amino acids to maintain muscle growth.
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Fast
Food is natural, vegetarian and healthy for everyone.
It contains no cheap protein such as milk protein or soy protein,
no artificial sweeteners, no fillers, no synthetic colourings
or flavourings, and no glucose or sucrose that reduce performance.
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Fast
Food can can be used as:
- fuel
for energy;
- carbohydrates
to gain weight;
- a
healthy in-between liquid snack;
- herbs
to stimulate hunger;
- protein
to prevent muscle loss and aid muscle maintenance.
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"
A serious athlete shouldn 't even bother looking at RDAs.
Although every athlete needs different amounts of extra vitamins
and minerals, often we are talking about levels ten times
those needed by people who spend their lives in front of the
television."
Sports Physician, US Olympic Team
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 Hard
Body
Your
body obtains the building blocks (amino acids) of muscle fibres
from good sources of protein. Without enough good protein your muscles
cannot grow. Hard Body contains the very best available form of
protein that is available. This is a bioactive whey protein concentrate
that has almost all lactose fat removed. Whey protein is better
than other proteins because:
- it
contains the right ratio of amino acids for the human body;
- a
high level of the amino acid glutamine that helps protects muscles
and promote growth;
- it
contains high levels of absorbable vitamins and minerals that
your body needs for muscle development;
- it
contains the right combinations of amino acids for easy absorption
and use by the human body (known as a high 'biological value');
- it
contains extremely low levels of lactose (<3%) which means
most people with a milk allergy can mix this protein with non-milk
liquids.
Hard
Body also contains enough complex carbohydrates to protect the protein
and provide energy, as well as 1500 mg hydroxy-citric acid (HCA)
per recommended daily dose.
Bodybuilding
Aminos
 While
Hard Body provides whey protein in the form of shakes, Bodybuilding
Aminos provides a quickly absorbable form of whey protein in tablet
form that is easy to carry around and quickly absorbed. Bodybuilding
Aminos are perfect for use after training sessions, ensuring that
the work out you just did is converted into muscle repair and muscle
growth. You can also use the tablets as an easy source of protein
between meals to prevent' catabolic ' muscle loss.
American
Sports Nutrition does not use milk protein (casinate), soy protein
or egg protein because whey protein is much better. Your body can
use the form of whey protein chosen not just for muscle growth but
also for strengthening your immune system.
| American
Sports Nutrition does not use milk protein(casinate), soy protein
or egg protein becouse whey protein is much better. Your body
can use the form of whey protein chosen not just for muscle
growth but also for strengthening your immune system. |
Muscle
Developers
 Some
sports generate immense strain and stress on muscle fibres in certain
muscle groups. A weightlifter needs every ounce of power from his
back and shoulder muscles. A sprinter tests his upper thigh muscles
to the limit. A pole vault needs his wrist, arm and shoulder muscles,
etc., etc. These athletes can tear muscles extremely easily and
need to develop the best possible muscle structure. By adding
amino acids to your diet that have branched-structure, your muscle
cells are able to build a better fiber structure which makes
damage less likely to occur.
This is only possible with a supplement.
Muscle
Developers contain 1000 mg branched chain amino acids (BCAAs) per
tablet in the correct ratio for building human muscle tissue. Adding
this supplement to your diet will ensure that your muscles both
grow and become denser and stronger during a period of six months,
thus reducing the chance of small muscle tears which can of course
also lead to larger injuries.
"Only
when you have made the effort to understand how diet and supplements
have an effect on your body and help prevent injuries,
does it make sense to start planning for a sport career. "
Physiotherapist for professional athletes |
 Extra
Strong HMB
HMB ensures that amino acids stay longer in the
bloodstream. This makes it easier and quicker for your muscles to
absorb the amino acids necessary for repair and growth. This also
reduces the amount of muscle loss due a shortage of amino acids. Research
shows that with 3 grams of HMB per day that it is possible to gain
1.2 kilograms of dry muscle within 3 weeks.
HMB
is particularly suitable for power athletes that train with heavy
weights, and in particular those who train with weights heavier
than their own bodyweight. Extra Strong HMB should be used
when you have already got used to training with Power Creatine and
protein/amino acid supplements such as Hard Body and/or Bodybuilding
Aminos.
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Extra
Strong HMB should be used when you have already got used to
training with Power Creatine and protein/amino supplements
such as Hard Body and/or Bodybuilding Aminos.
|
 Anabolic
Aminos
The word 'anabolic' is derived from the latin
for "stimulating growth". This product does not contain anabolic
steroids or any banned substance but high concentrations of two
natural and safe amino acids called arginine and omithine. These
amino acids stimulate the natural production of human growth hormone
(HGH) when combined with a strict cyclical program of sleep, eating,
training, supplementing and sleeping. Human growth hormone
is made in the brain and stimulates directly other hormones that
stimulate muscle growth. Anabolic Aminos also stimulate the production
of 'insuline-like growth factor' (ILGF) that directly stimulates
muscle growth when the body is resting.
Anabolic
Program
| 7
am |
breakfast
containing protein-rich foods |
2
pm |
2
tablets Anabolic Aminos |
| 8
am |
2
tablets Anabolic Aminos |
3
pm |
heavy
workout |
| 9
am |
heavy
workout |
4
pm |
mid-afternoon
snack with protein-rich foods |
| 10
am |
mid-morning
snack followed by nap |
7
pm |
early
evening light meal |
| 12
pm |
lunch
containing protein-rich foods |
9
pm |
2
tablets Anabolic Aminos and early to bed |
TRIBEX®
From the age of 28 onwards your levels of the
hormone testosterone begin to drop. Which means that your body's
ability to grow muscle tissue and bum fat plummets. It also means
your libido gets lower and lower. TRIBEX enables the body to produce
pro-hormones easier and quicker, so that your levels of testosterone
begin to rise back up again. If you workout then you will notice
an increase in your ability to build muscle and burn fat, and your
sex drive will return to that of someone in his early twenties.
TRIBEX
is a mixture of four highly-concentrated phyto-steroid extracts:
Tribulus terrestris, pfaffia, ginseng and macuna. Zinc is added
to ensure their effectiveness. The combination is carefully designed
to work quickly and effectively. (TRIBEX is 4- 5 times stronger
than normal tribulus products.)
 Sports
Chrome
One of the most important hormones in the body
is insulin. This hormone controls the sugar concentration in the
blood and its conversion into energy and/or fat. StabIe insulin
levels also allow the body to produce more insulin-like growth factor
that leads directly to muscle growth.
You can stabilize your insulin levels by eating regularly every
two hours (see Fast Food) and by supplementing with the mineral
chrome which enables the insulin- complexes to function optimally
and efficiently.
The most cost-efficient form of chrome is proven by extensive research
to be chrome picolinate. Sports physicians recommend 600mcg chrome
picolinate per day for all active athletes. Athletes reliant on
their stamina for their performance should give this supplement
priority.
 Power
Creatine
Creatine is produced in very small quantities
naturally by the body, and it is also present in small amounts in
fresh meat. Muscle cells use creatine to help generate energy and
make muscles to move. With more creatine in your muscles, y ou can
lift more weight more often. By increasing the concentration of
creatine in your diet considerably with a supplement, you can increase
the amount of creatine in your muscle cells - which leads to getting
stronger quickly!
Creatine is in wide use amongst professional power athletes, and
is largely responsible for the improvements in the world sprint
records during the 1990s. Large numbers of gym-goers are also now
using creatine to get fitter faster.
| Power
Creatine contains the very best available form of creatine monohydrate
from the only manufacturer that is allowed to supply creatine
for medical purposes. Power Creatine is permitted by the lOC
and used by the very best athletes in the world. |
Anabolic
steroids vs. sports supplements
Something-for-nothing seems to be what anabolic
steroids offer. Easy muscle growth, a great body, and you don't
even need to train hard for it... but the effects in the longer
term can be heart problems, prostate cancer, and extensive liver
damage. The sudden deaths at a young age are regularly in the newspapers.
(See "good reasons not to use anabolic steroids".) Natural
food supplements for athletes offer a healthy alternative for anabolic
steroids. The results can be staggeringly successful when combined
with a targeted measured approach to your diet, training, rest periods
and use of supplements.
This
means that you need to learn what a good diet is, you need to attack
your workouts in a measured manner, you need to rest regularly and
thoroughly, and need to take the time to read about and understand
which supplements are right for you.
Using
supplements instead of steroids requires a little bit more brain
power but your body will thank you for it in the long run. If you
have any questions, please don't hesitate to contact us: info@vitamins.nl
Good
reasons not to use anabolic steroids
General side effects with using anabolic steroids: Greasy skin and
acne (spots), reduced libido, greater chance of heart enlargement
and arterial damage, liver damage both partial and critical, minor
and major depressions, aggressive and/or paranoid behaviour, reduced
sperm production, muscle damage, and a variety of growth problems.
Specific
problems for men: Prostate enlargement, difficulties with ejaculation
and urinating, prostate cancer, "bitch tits", baldness, semi-permanent
erections.
Specific
problems for women: Permanent deeper voice, loss of high voice tones,
menstruation problems, enlargement of the clitoris, undesirable
hair growth (beard, back, breast), etc.
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Anabolic
steroids are sold under the follow brand names and chemical
names:
Androstanolon
(dihydrotestosteron), Androsteendiol, Androsteendion, Bolasteron,
Boldenon, Calusteron, Clostebol, Danazol, Dehydrochloremethyltestosteron,
Drostanolon (dromostanolon), Ethylestrenol, Fluoxymesteron,
Formebolon, Gestrinon, Mesterolon, Metandiënon (methandrostenolon),Metenolon,Methandriol,
Methyltestosteron, Miboleron, Nandrolon, 19-norandrosteendiol,
19-norandrosteendion, Norethandrolon, Oxabolon, Oxandrolon,
Oxymesteron, Oxymetholon, Quinobolon, Prasteron (DHEA dehydroepiandrosteron),
Stanozolol, Stenbolon, Testosteron (1), Trenbolon and related
substances.
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