Pentoxifylline in bodybuilding is the best remedy for the pumping effect

Asparkam

The drug contains potassium and magnesium salts of aspartic acid or aspartates. Metal ions support heart performance and body endurance, especially in the summer heat. The product is used in bodybuilding during “drying” and relieves athletes from muscle cramps. Asparkam restores the balance of minerals after magnesium and potassium are eliminated due to large volumes of fluid consumed to avoid intoxication of the body during periods of intense training and increased protein nutrition.

Cosmetic type of pumping

As a rule, this type of pumping is used before bodybuilding competitions, performances or photo shoots of athletes. It can give the effect of increasing muscle volume by 10 to 20%, as well as visually improve the relief. The main method used for cosmetic pumping is carbohydrate loading.

The essence of this method is that the athlete goes through two temporary phases: in the first, he is completely prohibited from consuming carbohydrate-containing foods, and this is called unloading. In the second phase, carbohydrates reappear in the athlete’s diet, which causes a muscle pumping effect.

To date, experts have not been able to come to a consensus regarding the benefits of pumping for bodybuilding athletes

and other types of strength training. This is due to the lack of full-scale research on this method of stimulating muscle growth. However, many athletes use pumping in their training programs and note a positive effect, especially for those who are just starting to train in strength disciplines.

Description

Muscular dystrophy is a muscle disease that is characterized by weakening of skeletal muscles, their atrophy, sometimes to death. The disease occurs without pain and symmetrically throughout the body, sensitivity is not impaired. Muscle dystrophy is a genetic disease.

The disease is explained by the fact that the body is unable to synthesize and absorb the necessary protein for the growth of muscle tissue. As a result, the muscles become weak and begin to atrophy. They gradually stop contracting and disintegrate. In their place, new muscle tissue should be formed, but only adipose and connective tissue appears.

What are the analogues of magnesia?

Novice athletes jokingly call magnesia flour or coke. It happens that it is confused with chalk or talcum powder. But none of these substances are suitable for achieving physical fitness goals. In particular, because the last two powders do not increase, but reduce friction.

Experts consider pine rosin to be the best alternative to magnesia. Musicians rub the violin bow with it, and experienced athletes rub their limbs (not only their hands, but also the soles of their shoes). Rosin creates the effect of gluing fingers and palms to the hook or projectile, thereby providing better adhesion to the surface compared to magnesium.

Made from tree resin and smelling of forest, the light yellow powder is packaged in plastic bags or plastic containers of 100 g. Such packaging can be bought in sports online stores at a price of 84 to 300 rubles (that is, cheaper than dry magnesia or at the same price) . Just don’t take liquid dark red rosin from a hardware store - it’s for other purposes.

Interesting fact: rosin, together with magnesium salt, is sometimes present in liquid magnesia.

Types and classification

There are several types of muscular dystrophy. They are all similar in action, but differ in the speed of development of the disease and some aspects of its course:

• Duchenne dystrophy manifests itself very early, in childhood. The first signs of the disease may appear starting from the age of 2 years of the baby’s life. First, the muscles of the lower extremities and lower back suffer. The child begins to walk poorly: he rolls from side to side. Afterwards, the ability to move is completely lost; usually by the age of 10, children with Duchenne disease are confined to a wheelchair, as muscle tissue is replaced by fatty tissue. Afterwards, dystrophy of the remaining muscles begins. Often by the age of 15, teenagers are not able to raise their arms above their heads. Patients with Duchenne muscular dystrophy often do not live more than 20 years.

• Steinert's disease. This disease affects people at an older age (from 25 years), but cases have also been recorded in childhood. Steinert muscular dystrophy progresses rather slowly. The peculiarities of this disease are that not only skeletal muscles are affected, but also facial and internal organs. You can live with this disease for quite a long time (up to 50-60 years), as it progresses very slowly.
• Becker's dystrophy is very similar in symptoms to Duchenne's dystrophy, but progresses much more slowly. People live with this disease for a long time. Patients suffer mainly from concomitant injuries and diseases, because Becker’s disease itself progresses slowly. It is quite rare.
• Erb-Roth disease occurs in adolescence. The muscles begin to atrophy from the shoulders, arms, and then move to the lower back and legs. It becomes difficult for the patient to walk. The disease progresses slowly.
• The scapulofacial form of dystrophy can appear at any age. The disease affects the muscles of the face and shoulders: it is impossible to close the lips and curl them into a tube, it is impossible to completely close the eyelids. The disease progresses slowly, which does not impair ability to work and normal life activities for many years. But after 20-25 years of development of the disease, the muscles of the limbs begin to atrophy, which affects normal movement, making it difficult.

What happens

Dry magnesia

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Application

Powdered magnesia is sold in the form of pressed cubes, in plastic jars, plastic or fabric bags. The latter allow you to completely treat your palm without wasting magnesium, since you just need to squeeze them in your hand.

However, since this takes time, climbers rip the fabric and pour the powder into a special bag before starting the next lesson. This belt bag (costs from 330 rubles) is placed behind the back and, if necessary, hands are dipped into it. In bouldering, it is often left under the route, since magnesium is applied before completing a short distance.

The cost of dry magnesia weighing from 56 to 440 g is from 140 rubles per package.

Advantages and disadvantages

In some sports, crumbly magnesium is indispensable. Thus, in difficulty climbing, this is an integral element: without it, it is very difficult to grab small and inconvenient holds, and the action of liquid magnesium is often not enough until the end of the route. In addition, dry magnesia is more accessible than liquid.

At the same time, powdered magnesia:

• Not suitable for speed competitions.
• When used in closed, unventilated areas, it is harmful to the lungs: regular inhalation of magnesia from the “clouds” it forms can gradually lead to silicosis, an occupational disease of miners.
• In some people, it causes allergies that cause a stuffy nose, watery eyes, itchy skin, or a rash.

Liquid magnesia

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Application

A solution of liquid magnesia is usually sold in tubes of 100 and 200 ml and costs from 380 rubles (the price depends on the volume and manufacturer). A few minutes or seconds after application to the brush, the liquid evaporates, but the magnesium remains. This tool is convenient to use for speed climbing and bouldering.

Advantages and disadvantages

Liquid magnesia, as opposed to dry:

• lasts longer;
• is spent more economically;
• does not leave marks on clothes;
• does not generate dust and is therefore less allergenic.

However, before you start walking the distance, you need to wait until the solution has completely dried. Therefore, there is no point in putting a tube in a bag on long climbing routes. In addition, liquid magnesia smells like alcohol, tightens the skin and is more expensive than dry magnesia: the less the smell it emits and the faster the drying speed, the higher the price tag.

Causes and symptoms

Causes of muscular dystrophy:

• Muscular dystrophy is a genetic disease.
• The causes of this disease are mutations of certain genes that are responsible for proper protein synthesis in the body.
• Each type of dystrophy is caused by mutation of individual genes.

Symptoms of muscular dystrophy

Depending on the type of muscular dystrophy, the symptoms may differ, but they are still general:

• Weak arms and legs.
• Change in gait or loss of the ability to walk altogether.
• Frequent injuries and falls.
• No pain.
• Constant fatigue.
• Loss of many acquired skills: walking, sitting, raising arms, etc.

Productive type of pumping

Productive pumping is based on performing exercises with a large number of repetitions - at least 15. It is worth understanding that high-repetition training is always associated with pain in the muscles, due to the high concentration of lactic acid in the tissue. It is this type of acid, obtained through pain, that in the case of pumping acts as a stimulator of testosterone production and active muscle growth.

In addition, muscle growth during high-repetition programs occurs due to high blood supply and rapid supply of oxygen and nutrients to the tissues. Trainings aimed at pumping include:

- drop - sets, the peculiarity of which is the preservation of technique in multi-repetition training, due to the gradual reduction of weight;

- supersets of two or more different exercises, performed without rest between them;

— preliminary fatigue of target muscle groups;

— the burning technique, aimed at refusing to perform exercises, also provokes muscle pumping;

- partial repetition technique, using 1/2 to 1/4 of the normal range of motion;

- a technique of peak contractions, which consists in the maximum level of muscle tension at the end point of the exercise.

- a method of negatives, in which there is no concentric phase of the exercise, during which the muscles contract. All that remains is the eccentric phase, during which the muscle stretches and unclenches. Negatives can only be completed with the help of a companion.

- a forced repetition technique that combines drop sets with negatives.

Pumping exercises will be the most effective for those who want to quickly develop their leg muscles, since they are the most sensitive to high-repetition training. In addition, productive pumping has a noticeable effect on the development of triceps and biceps.

Treatment of muscular dystrophy

General information:

• This disease is incurable, so today there are no drugs that can cure dystrophy.
• Progressive. The main goal is to slow down progressive dystrophy, which is achieved through special physiotherapeutic procedures.
• Patients are prescribed therapeutic massages and, if possible, physical exercise.
• All these appointments are individual; they depend on the degree of development and severity of the existing dystrophy.

• Patients are prescribed intramuscular injections of drugs such as vitamin B1 and corticosteroids.
• These are substances that are necessary for proper muscle function and development.
• They help preserve muscle tissue.
• There is no cure for the disease, but the right approach can make it easier and increase efficiency and normal functioning.

What is sports magnesia

Magnesia is a white or silver-white powder or solution.
Its main ingredient is magnesium salt, which is extracted from sea water and minerals. Magnesia helps with increased sweating, for example, during excitement or stress in the process of conquering new heights. It absorbs moisture and sebum well, dries your palms and increases grip reliability. It is no coincidence that it is even used to remove greasy stains from clothes. Without magnesium, sweaty palms will slip, and you or your child will literally fall off any support (hook, horizontal bar or apparatus). The same magnesium prevents the appearance of calluses, increases comfort, safety and the likelihood of success.

Anastrozole

• decreased levels of female hormones;
• increase in the level of free testosterone and its natural synthesis;
• increasing the concentration of anabolic hormones;
• getting rid of signs of gynecomastia (female-type fat deposition with noticeable enlargement of the mammary glands);
• gaining muscle mass;
• improvement of muscle strength indicators.

If there is a decrease in libido, erectile dysfunction, or depression, the dose of the drug is reduced.

Pentoxifylline

A drug that dilates blood vessels, improving blood supply and tissue nutrition, but without significantly changing blood pressure levels. Pentoxifylline is considered one of the best doping drugs in the pharmacy for bodybuilding, used for pumping. The effect of the product appears an hour after administration.

For headaches associated with hypotension, mild nausea, tachycardia, redness of the skin, the dosage is reduced or the drug is discontinued. Pentoxifylline is taken before and after training. On average, the dosage regimen looks like this: 3 times a day, 2 tablets (100 mg) for a week. The drug is contraindicated for persons with heart and vascular diseases.

A nicotinic acid

One of the safest and cheapest methods of pumping stimulation. Sold in any pharmacy, sold without a doctor's prescription. It has a good effect on the functioning of blood vessels throughout the body and normalizes blood pressure. Improves strength, endurance, gives confidence. Nicotinic acid has a lot of advantages; even children are allowed to use it. There are practically no side effects, if you exclude the option of individual intolerance.

Agapurin

A vasoactive drug that improves blood microcirculation in muscle tissue and thins the blood. Ensures the fullness of the muscles, the development of the network of capillaries in it, without which pumping and muscle growth of a bodybuilder is impossible.

• on training days 3 times 2 tablets;
• on rest days, 3 times 1 tablet.

The duration of the course of Agapurin is 20 days. After a 4-week break, the course is repeated. Take the tablets with plenty of water. To avoid side effects, it is forbidden to take the drug without consulting your doctor.

Actovegin for pumping

No less popular drug. It is recommended to take it before and after training. But, interestingly, this drug has not undergone a single study, and Western scientists do not recognize it at all.

It is used to treat brain diseases, and it is made from the blood of calves. Purely theoretically, it can dilate blood vessels, but in practice such an effect has not been observed. Yes, Actovegin enhances anabolism, but no more. For this reason, we do not recommend that you take this drug.

Video about pumping:

https://youtu.be/tWK7QkBBfqg

Rhodiola Rosea (Golden Root)

Leuzea is used in bodybuilding to increase the performance of athletes. Maral root is a mountain plant in which steroids are found that activate protein biosynthesis. After taking Leuzea tincture, blood vessels dilate and blood pressure drops. A food supplement based on maral root is cheaper than foreign analogues. The drug has no side effects.

A plant from the adaptogen category. Homeland of Rhodiola rosea: Altai, Far East, Western Siberia, Sayan Mountains. The drug contains active components (rhodosin and rhodiolyside) that increase muscle strength and endurance due to an increase in the number and size of the “cell power stations” (mitochondria), where energy metabolism reactions take place.

It is better to entrust the selection of available drugs for bodybuilding to a sports doctor, who will take into account the individual characteristics of the athlete, his level of preparedness and experience.

A set of sports nutrition for rapid muscle growth

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03.04.2015

https://youtu.be/5NT3d640Zp4

Kirill Kolyaskin and Alexey Koshelev tell how to quickly gain muscle mass with the help of sports nutrition - what types of sports nutrition are worth paying attention to

Watch also our other video: Principles of building a training program and sports diet for gaining muscle mass (+ bonus training program for mass )

Sports nutrition for gaining muscle mass is a nutritional supplement to the daily diet. They don't work miracles and won't build your desired fitness routine for you, but they can significantly speed up the process.

How much can I get from a jar of this supplement?

This is one of the most frequently asked questions to sports nutrition specialists. No manufacturer of any supplement guarantees the gain of a certain number of kilograms (and cannot do this, with the exception of deliberately false advertising). The fact is that gaining muscle mass, in addition to natural predisposition, consists of:

1. diet (number of meals and volume of each serving)
2. training regimen (training in the gym will be most effective)
3. recovery mode (sleep and rest between workouts)
4. taking a complex of sports supplements

Let’s say right away that the effectiveness of taking a complex of sports supplements (even the most budget brands) will be higher than the effectiveness of taking one supplement, even if it’s the most advertised one. So if you come across statements about a guaranteed gain of several kilograms, you can safely ignore this advertisement, as this is most likely a hoax.

Don't be intimidated by the large selection within sports nutrition categories, because the difference between products within a category is not as significant as described in manufacturers' advertising slogans. For the most part, they are similar in composition and therefore similar in effect, but they differ in serving size and number of servings per package.

What is the difference between supplements of the same category and what should you pay attention to?

First of all, look at the composition of the supplement, which is written not on the front, but on the back of the package (often in the form of a table).
In the composition, look at the serving size (it is written at the top of the table in grams, milliliters, number of capsules or tablets and is designated Serving Size
).
Then pay attention to the amount of active substance in this portion (protein, carbohydrates, creatine or the supplement you choose). For easy comparison, multiply the amount of active substance by the number of servings ( Servings Per Container
) to get the amount of substance per package. Next, it will be easier for you to compare supplements by the amount of active substance in the package and you can easily choose the most profitable option.

As for the best supplement. This is also a very common question. And there is no answer to it, because there is no such thing as the best supplement (otherwise all sports nutrition stores would sell only one can). But there is one that is most suitable for your goals, preferences and initial data. This is why store shelves are full of variety. Here is an example of the requests we hear from you: economical, tasty, for a long course, try, cheap, popular, something new, a certain country, highly concentrated, in powder, in capsules, in tablets, liquid, in gel capsules, in portioned packaging, for beginners, containing certain substances and also not containing others. Therefore, first, decide what is best for you and it will be easier for us to help you.

Be careful! Manufacturers of sports supplements are quite cunning and, in order to present their product in a favorable light, they often deliberately underestimate (to increase the number of servings) or overestimate (to show that their serving is a serving to all servings) the size of a single serving of their supplement. Therefore, it makes sense to compare only the amount of active ingredient per package, and not the number of servings or their size. To understand how and how much to take certain supplements, we will provide an adequate serving size for each category from the muscle mass gain kit.

Protein

- an additional source of protein to the daily diet
Why:
gain muscle mass, reduce the amount of subcutaneous fat, recovery, increase strength.
Subtypes according to the speed of absorption
: fast (whey and isolates - 1 hour), slow (casein - up to 6 hours), multicomponent (whey, soy, egg, casein, etc. - from 1 to 6 hours)
Release form:
powder, portioned bottles, bars, cookies, chips
Main ingredients:
protein
Directions for use:
powder (30-40g) stir in 150-400ml of water, milk or juice. To gain mass, take on an empty stomach 1 hour before immediately after exercise (whey), between meals (multi-ingredient) and before bed (casein). Protein does not increase the amount of fat in the body, so to lose weight, replace late meals with protein.

You might be interested in the video -

How to take protein to gain muscle mass and what is the difference between them

Gainer

— protein-carbohydrate nutritional supplement with creatine, vitamins and minerals.
Helps to quickly gain weight even for those who are naturally thin. For what:
intensive gain of muscle mass, recovery
Subtypes
: differs in the percentage of protein (from 10 to 50%) and carbohydrates (from 50 to 90%).
And also the quality of carbohydrates (simple and complex). Release form:
powder
Main ingredients
: protein-carbohydrate mixture with the addition of creatine, vitamins, minerals
Directions for use:
powder (100-400g) stir in 250-600ml of water, milk or juice. An optimal serving contains 20 to 30 grams of protein and is often 1/2 the manufacturer's recommended serving. Take on an empty stomach 1.5 hours before and immediately after training, between meals and before bed.

You might be interested in the video -

How to take a weight gainer and how to choose the one that's right for you

Amino acids

- nutrients that make up all the proteins in our body.
With their help, you can gain muscle mass without a single drop of excess fat. For what:
gain of pure muscle mass, recovery, weight loss
Subtypes
: complex (complete protein composition), BCAA (leucine, isoleucine, valine), isolated (individual amino acids)
Release form:
powder, capsules, tablets, liquid concentrate
Main ingredients
: split protein
Directions for use:
Take 5g to 15g immediately after training and between meals.

You might be interested in the video -

Amino acids in sports nutrition, how to take them and why

Creatine

- the most important component of our muscles.
Should be used if muscle growth has stopped. In addition, it increases the strength and endurance of the athlete. Great for preparing for competitions. Why:
gain muscle mass, increase endurance
Subtypes
: monohydrate, with a transport system
Release form:
powder, capsules, tablets
Main ingredients
: creatine, transport amino acids
Method of use:
take 5 g of creatine per dose, mixing with 150-300 ml of juice or just take a teaspoon of powder with juice, because... it does not dissolve well. Depending on your body weight, take 1 serving per day for 4-8 weeks, then take a break from 2 to 6 weeks. The optimal time to take it is after training, before bed or during the day.

You may be interested in the video - How to take creatine monohydrate, what is the creatine loading phase, reviews, possible side effects

Omega 3 6 9 (fatty acids)

— supplements containing healthy fats, which (like vitamins) cannot be produced by our body independently and we can only get them from the outside.
Why:
normalize internal processes, increase metabolic rate, improve the quality of skin, hair, nails, blood, joints, ligaments, reduce the risk of blood clots, strokes, and heart attacks.
Increases endurance, improves overall tone and speeds up recovery after training. Improves brain function and improves mood. They enhance the production of hormones, including testosterone. Suppresses the release of the “stress hormone” - cortisol. Promotes fat burning and at the same time lean muscle gain. Release form:
capsules, concentrate
Main ingredients:
fish oil, flaxseed oil
Directions for use:
from 1 g to 2 g at a time with food. Take 1 to 3 times a day.

You may be interested in the video - Complex sports vitamins, fatty acids in iron sports

BCAAs

— a complex of amino acids (L-Leucine, L-Isoleucine, L-Valine) that help accelerate recovery after training and gain lean muscle mass.
Why:
gain pure muscle mass (our muscles are 1/3 of BCAA), maintaining muscle mass during weight loss, accelerating muscle recovery after training
Release form:
powder, capsules, tablets, liquid concentrate
Main ingredients
: split protein
Directions for use:
to accelerate muscle recovery and gain muscle mass, take daily from 5 g to 10 g per serving (including rest days) between meals 2 to 5 times a day. To preserve muscles during weight loss, take a portion after training, immediately after sleep, and you can additionally take it 30 minutes before training.

You may be interested in the video - How to take BCAA amino acids, reviews, composition, differences

itamins
For what:
gaining muscle mass, accelerated recovery after training, reducing body fat.
Normalize the internal processes of the body and help improve the quality of hair, nails, and skin. Subtypes
: vitamin complexes (for men, for women), mineral complexes, individual vitamins
Release form:
capsules, tablets, liquid concentrate
Directions for use:
take one serving with food.

You may be interested in the video - Complex sports vitamins, fatty acids in iron sports

Pre-workout complexes
Why:
invigorates, gives strength and endurance during training, promotes pumping, fat burning and growth of pure muscle mass by increasing training productivity
Form of release:
powder, portioned bottles
Main ingredients
: creatine, taurine, caffeine, BCAA (leucine, isoleucine, valine ), arginine, beta-alanine, citrulline, tyrosine, lysine, yohimbe, vitamins, minerals, herbal extracts
Directions for use:
take 1 scoop 15-30 minutes before training.
We do not recommend taking pre-workout complexes less than 5-6 hours before bedtime, because there may be problems with sleep. You may be interested in the video - Review of pre-workout complexes.
Composition, instructions for use Arginine is a conditionally essential amino acid, which is included in many sports supplements and is also available in its pure form. The effectiveness of taking it in its pure form during bodybuilding is the subject of much debate; there are studies both proving and disproving the claimed properties. Why: Nitric Oxide (NO) donor, promotes pumping during training, improves muscle nutrition, creatine transport, erectile function in men, enhances the secretion of growth hormone. Accelerates muscle recovery after training and healing of injuries. Reduces bad cholesterol, blood pressure, strengthens the immune system and has antioxidant properties. Release forms: capsules, tablets, powder Methods of use: to gain muscle mass, take from 3 to 9 g per day (about 0.1 g per 1 kg of body weight). It is not recommended to take more than 10 g per day to avoid side effects (stomach upset and severe drop in blood pressure). The optimal time to take it is before and after training, as well as just before bed.

Glutamine (glutamine) is a conditionally essential amino acid that is part of protein. There is just as much controversy surrounding glutamine as there is about arginine. Why: promotes muscle mass gain, is a source of energy, has anti-catabolic properties (reduces muscle breakdown as a result of training), accelerates recovery after training and strengthens the immune system. Release form: capsules, powder Directions for use: 1 teaspoon (5 g) immediately after training, 1 teaspoon (5 g) before bedtime.

Vitamin complexes

Vitamins are non-protein components of enzymes; they are necessary for biochemical processes, including protein biosynthesis. Without them, weight gain medications are ineffective.

Of the complex vitamins, the most popular in bodybuilding is the drug “Complivit”, taken after meals in a dosage of one tablet 3 times a day. When taking vitamins separately, it is especially worth noting the B vitamins:

1. Cyanocobalamin (vitamin B12) has a strong anabolic effect.
2. For normal metabolism and nervous system function, take Pyridoxine or vitamin B.
3. For energy balance, growth and regeneration processes, you will need thiamine or vitamin B.
4. Folic acid (vitamin B9) is responsible for the functions of hematopoiesis and amino acid metabolism. The daily requirement for it is 600 mg.

Ascorbic acid resists colds, so for prevention it is taken 3-5 g per day.

Without minerals, nerve impulses are not transmitted and muscles do not contract. Some of them are part of bone tissue (phosphorus and calcium), others are involved in the production of testosterone, for example, zinc. The cells and intercellular fluid are filled with solutions of mineral salts (electrolytes).

Complex preparations with the optimal content of vitamins and minerals for athletes are especially popular among bodybuilders.

Cialis

The active ingredient of this drug is tadalafil, a derivative of sildenafil. The methods of administration are the same, the dosage is 10 mg per day. The duration of action of tadalafil is 1.5 days, while sildenafil is active for about 5 hours. Unconfirmed sources report that a new long-acting Cialis drug with a constant, even effect will soon appear. Any of these drugs causes an erection only when there is a sexual stimulus. Infrequently, a persistent erection without any stimulus is observed, which occurs after ejaculation.

Calcium glycerophosphate

Calcium Glycerophosphate tablets for weight gain for men are used to improve the condition of patients suffering from fatigue, rickets and dystrophy. Activate protein metabolism. The drug increases appetite, to satisfy which it is better to use a high-protein diet. The daily dosage of calcium glycerophosphate is 1000 mg for a weight of 80 kg. It is divided into 5 doses, one tablet (200 mg). Time to take the drug: morning 2 hours before training. The course for weight lasts 1.5-2 months.

Sports nutrition for marathons and competitions

Before competing or participating in a half marathon/marathon, a runner will need some additions to his basic daily sports nutrition. 30 - 40 minutes before the start, in addition to 5 g of BCAA amino acids, you need to drink a gainer. This mixture of carbohydrates and proteins will help replenish the calories lost by the body due to long running.

In addition, taking a portion of L-Carnitine and stimulating supplements will help improve the athlete's general condition and reduce fatigue. Supplements containing stimulants can increase a runner's performance level by 10 to 30%, but should only be taken on long race days. This approach will allow you to avoid the body developing “tolerance” to stimulants, and they will give the desired effect on the days of competitions and marathons.

Sports nutrition is an excellent stimulant for improving performance for runners. Together with a balanced diet consisting of 50% carbohydrates, 20% fats and 30% proteins, sports nutrition can develop a runner's capabilities to the maximum.

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