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Calories are the conventional name of the unit expressing the energy value of food, the demand and energy expenditure in human body, which in fact is 1 kilocalorie (1 kcal). 1 kilocalorie is the amount of thermal energy required to heat 1 g of water and 1 degree Celsius. The SI unit of thermal energy is 1 joule (1J), equal to approximately 4,185 kcal.
The energy value is determined by the chemical composition of the food product, by means of the so-called. physiological equivalents. Most often Atwater equivalent is used: ratio for protein 4 kcal / g, for carbohydrates 4kcal / g, and for fat - 9kcal / g.
The energy value carried out with the so-called. "Caloric bomb" is equivalent to the physical energy, amounting to 4.1 kcal per 1 g carbohydrate to 5.65 kcal per 1 g protein, 9.45 kcal per 1 g of fat.
Nutritional value, determines the suitability of a food product for realizing life functions of human, the higher it is - the higher bioavailability and lower quantity for consumption for obtaining the effects.
Fat is an essential nutrient plant and animal organisms. Because of the nutritional value and composition of fats are divided into: saturated (mono-saturated and multi-saturated fatty acids) and unsaturated fatty acids (including essential fatty acids - EFA). The group of lipids include lipids (triacylglycerols, waxes), complex fats (glycolipids, phospholipids), sterols and isoprenoids. Saturated fatty acids is a group of fatty acids having different carbon chain lengths, in which except for the carboxyl group, each of the carbon atoms is bound by a single bond. May adversely affect the lipid profile, so they can be used in limited quantities. Fats are a concentrated source of energy, with different flavours, facilitating the consumption and swallowing of food. They have building functions (part of cell membranes and co-create the white matter of the brain). EFAs are precursors of tissue hormones and biologically active compounds. The unsaturated fatty acids include fatty acids from the group Omega-3, Omega-6 and Omega-9 (the last digit indicates, on which, counting of the end of the chain, there is a double bond in the appropriate carbon chain. The essential fatty acids include: acids, medium-Omega-3 [n-3 ] included in EFAs [essential fatty acids], and long chain (eicosapentaenoic acid [EPA] and docosahexaenoic acid [DHA]) Omega-6 and Omega-9. the number indicates that the last double bond in the carbon chain is on the third from the end carbon atom. The acids from the omega 3 group are essential components of cell membranes, they are precursors of eicosanoids and biological activators. They must be combined with ingestion in suitable proportions of Omega-6 acids.
Dosage: Depending on demand and applied diet. It is generally accepted that fats should constitute 20-30% of the energy (calorie) of meals daily.
Sugars - is the term used to refer to the crystal structure of the carbohydrate (sugar), characterized by a sweet taste. This group includes: sucrose (obtained from sugar cane and sugar beets and natural foods), fruit sugars (fructose) and glucose. Carbohydrate intake should not exceed 10% of the energy consumed during the day meals. Excess intake of sugars leading to diseases, including diabetes, atherosclerosis and obesity. Particular caution should be performed carbohydrate intake by athletes of sculpting disciplines and people on a diet. A greater need for carbohydrates, due being easily accessible sources of energy, may be in the periods before and after workouts and before and after the fight. Preparations available at www.muscle-zone.pl
Proteins (proteins, polypeptides) is a polymer, of which the basic units (monomers) are amino acids. Protein is composed of carbon, oxygen, nitrogen, hydrogen and sulfur, and is an elementary nutrient necessary for the proper functioning of the body, an ingredient and a component of tissues, part of the hormones and enzymes and other bioactive substances. Protein determines the proper metabolism and energy processes, as well as all other life processes. The sources of natural proteins are foods of animal origin (including meat, fish, eggs, dairy products) and plant origin (legumes, soy). Deficiency of protein leads to protein malnutrition and a significant weakening of the body. It can lead to anaemia, reduced immunity, muscle relaxation, disorders of the digestive system. Also, overdose protein is undesirable because it can lead to acidification of the body, and interfere with the digestive system and an increase in the concentration of homocysteine in the blood. It is a component of many supplements and nutrients necessary for the proper functioning of the body, both showing a low physical activity, or training the strength and endurance competitions.
Dosage: strength athletes: approx. 1.7 - 2.5 g / 1 kg of body weight; endurance athletes and strength -endurance athletes approx. 1.3 - 2 g / 1 kg of body weight, people with low activity approx. 0.8 - 1.1 g / 1 kg of body weight / 24h. In estimating the amount of protein, you should take into account the intake of other nutrients (carbohydrates and fats)
Vitamin A (retinol) is present in foods of animal origin (fish of the sea, fish, eels, liver, pork and beef, eggs, butter). In the plant products it is present as provitamin A (b-carotene), a powerful antioxidant. The food products containing pro-vitamin A are fruits in yellow and red, including apricots, tomatoes. Necessary in process of building and assimilation of proteins, affects the normal growth of bones and helps the treatment of eye diseases.Iinhibits the excessive action of the thyroid hormone - thyroxine, which simultaneously prevents the deposition of excess vitamin A. Necessary in the sports diet of in the form of food, such as dietary supplements and nutritional supplements.
Vitamin A deficiency causes growth inhibition, flaking and dryness of the skin, impaired night vision (i.e. Night blindness).
Excess of vitamin A leads to calcification of the bones and some soft tissues, and abnormalities in the functioning of glomerulonephritis
Dosage: Specified in IU and it is 5000 IU per day.
Beta-carotene (provitamin A) is a fat-soluble form of vitamin A (retinol). It is a necessary vitamin for the development and acquisition of proteins, necessary to rebuild a bone structure. Irreplaceable in the treatment of eye diseases (prevents decrease of vision and so called night blindness). It strengthens the immune system. It is a strong oxidant. In its natural form it can be found found only in plants (unlike retinol, which is present in foods of animal origin) such as chard, squash, kale, carrots, apricots, tomatoes). Available in the form of supplements and nutrients as an essential component of the sports diet.
Retinyl palmitate - ester of vitamin A, especially valued in cosmetology. It is considered the gentlest form of this vitamin, therefore it is recommended to people with sensitive skin. It is also characterized by good assimilability in oral application, it is de-esterified without any problems in the small intestine to retinol, a fully active biological form of vitamin A.
Retinol demonstrates a wide range of activities in the human organism. Vitamin A is especially popular due to its positive influence on epithelial cells. It is responsible for proper, nourished state of skin, hair and nails. Apart from this, proper supply of retinol is also incredibly important for the health of the skeletal system, as vitamin A is a regulator of growth of bone tissue.
Vitamin A is also essential to maintain proper functions of eyesight. Its derivative, by binding with opsin, creates rhodopsin, which is responsible for stimulating the activity of rod cells located on eye retina. Thanks to this, it is possible to maintain proper vision in the conditions of poor lighting.
Some sources also suggest immunity functions of vitamin A. It may decrease the risk of pathogen permeation in the epithelium of the respiratory system.
Vitamin C (ascorbic acid) it is a vitamin soluble in body fluids, can be taken from foods (fruits and vegetables), or as drug derived synthetically. The largest of its resources can be found in broccoli, Brussels sprout, kale, black currant fruit and hawthorn, citrus fruits, tomatoes, Savoy cabbage, potatoes. In fact, intake of vitamin C of the food products does not limit the absorbed quantity. Vitamin C (ascorbic acid) is a potent antioxidant, it is an antitoxic, increasing the immune system due to the elimination of risk of bacterial contamination. Vitamin C prevents rupture of blood vessels, affects the blood cholesterol level. It substantially increases the absorption of iron. Inhibits the growth of cancer cells. Lowers stress levels.
Vitamin C deficiency causes abnormal development of connective tissue, cracking capillaries, abnormal calcification of bone tissue, impaired absorption of iron, scorbutus. With the lack of vitamin C, all kinds of injuries do not heal up properly. Vitamin C deficiency can be caused by smoking; each cigarette is destroying up to 100 mg of vitamin C.
Dosage: The demand is 60-80 mg daily. It does not limit the ability to consume higher doses. Some side effects may occur only with longer taking of synthetic vitamin C.
Ascorbic acid – vitamin C. Its biologically active form is the L-isomer, which negatively rotates the polarised light, so that it is a dextroisomer (laevorotatory vitamin C does not exist). It is a strong antioxidant; it reduces the amounts of free radicals, which reduces oxidative stress, a factor leading to cell apoptosis, which is why it is indicated to be a cause for premature ageing.
It supports the immune system functions and increases body system immunity. It is an essential element of the collagen synthesis path, which is why it positively affects the condition of connective tissue. Hence, it promotes also wound healing and increases the durability of capillary vessel. It is involved in transformations of tyrosine and carnitine as well as of some nutrients, so that it affects metabolism. It can also have an impact on the nervous system functions, as it reduces mental fatigue.
Higher supply of vitamin C is especially recommended in the periods of more intensive body system burden, after infections and in order to accelerate regeneration. The indications for increased supply of the vitamin are also hard physical work or intensive trainings.
Vitamin D belongs to fat soluble vitamins, occurs in three forms: calciferol (vitamin D1) ergocalciferol (vitamin D2) and cholecalciferol (vitamin D3), it is formed under the action of sunlight for at least 15 minutes per day. In the absence of sunlight it should be administered in the diet in the form of fish oil (Vitamin A + D3) and fish oils. It is responsible for the absorption of calcium and phosphorus. It is the building substance of bone tissue particularly necessary during pregnancy, childhood, and for athletes. It is a component of dietary supplements and nutrients among competetive athletes. Deficiency of vitamin D causes children growth inhibition, and rickets.
For adults - deficiency causes osteomalacia.
Excess of vitamin D causes headaches, alopecia, nausea, drowsiness, blurred vision, pain in the long bones, the deposition of calcium deposits.
Dosage: 400 IU units during the day.
Cholecalciferol, or vitamin D3, is an organic chemical that belongs to the family of D vitamins. It is naturally found in fatty fish, fish oil, egg yolks, milk and dairy products. It is also synthesized in the human body. It is formed from 7-dehydrocholesterol present in the keratinocytes of the spinous and the basal layers of the epidermis, and a pre-requisite for initiating this process is the action of 290-315 nm wavelength UVB radiation on the skin.
Cholecalciferol is a biologically inactive compound. In the body, it undergoes enzymatic hydroxylation – first in the liver, with the participation of 25-hydroxylase, when calcidiol is formed and secondly in the kidneys, where under the influence of 1-α-hydroxylase, calcidiol is converted into the final active form – calcitriol.
The most important role of vitamin D3 in the body is the regulation of calcium-phosphate metabolism, which directly affects normal skeletal mineralization. In addition, it is involved in cell proliferation and differentiation, insulin secretion, as well as in some functions of the nervous, endocrine and immune systems.
Cholecalciferol is the most popular form of vitamin D used in dietary supplements. Studies show that supplementation with vitamin D in this form most effectively and rapidly raises the level of 25 (OH) D3 – a metabolite that is a marker of the level of vitamin D in the body.
Dosage: according to RDI standards for individual age groups.
Vitamin E (tocopherol) is a fat soluble. Due to its antioxidant action, it is a protection of other vitamins (e.g. Vitamins A). Protects the body against free radicals, strengthens the walls of blood vessels and its capacity, causing their dilation and dissolution of blood clots. With the reduction of coagulation, it is used as an antiatherogenic medicine, it allows for the proper course of pregnancy. In cooperation with selenium it slows the ageing process of cells, strengthening connective tissue. In the food it is present in whole-grain bread, sprout and grains, vegetable oils (soybean, sunflower), soya beans and sunflower seeds, vegetable fat and hen egg yolks. Also it is used in sports medicine in the form of nutrients and supplements.
Vitamin E deficiency reduces building of red blood cells, results in changes in muscle and disorders of pregnancies.
Dosage: for children, 0.5 mg / 1 kg of weight; for adults 10-30 mg per day.
Mixed tocopherols - a method of complementing vitamin E, commonly used in supplementation, encompassing tocopherols and tocotrienols. The compounds from the group of vitamin E belong to the substances soluble in fats, therefore they should be taken with fats.
The main activity of vitamin E in the organism is its activity as antioxidant. It demonstrates the ability to neutralize free radicals and consequently to reduce oxidative stress. In this way, it positively influences the state of tissues of the organism. Supplementation with antioxidants is indicated as an effective method of delaying the signs of aging and it may demonstrate anticancer properties. Apart from this, supplementation with vitamin E, thanks to its antioxidant properties, positively influences the absorption of some other biologically active compounds.
Supplementation with vitamin E also demonstrates cardioprotective properties. Its proper concentration in blood prevents the pathological breakdown of erythrocytes, increases endurance of blood vessel walls and decreases the risk of developing atherosclerosis.
For maximal absorption and effectiveness, vitamin E should not be used with vitamin K and supplements containing iron.
What is Vitamin K2?
Vitamin K2 belongs to fat-soluble vitamins It is an important activator of many enzymes and proteins It shows a positive action on calcium balance by activating MGP protein and osteocalcin. This results in the removal of calcium deposits from blood vessel walls and transport of ions of this element to the area where it fulfills its function – teeth and bones. It reduces therefore the calcification of blood vessels and thus the risk of cardiovascular diseases. Moreover, it is a constituent of coagulation factors and cosequently prevents haemorrhages. It shows a synergistic action in combination with vitamin D and magnesium.
Vitamin K2 in the form of a dietary supplement of renowned brands e.g. Now Foods, Swanson, Life Extension, Jarrow Formulas and Thorne Research) can be found in formulas available at www.muscle-zone.pl
What is menaquinone?
Menaquinone is the term used for vitamin K2. It appears in short- and long-chain forms, the most popular of which are MK-4 and MK-7, containing respectively 4 and 7 isoprene residues in the side chains.
Vitamin K2 exhibits the widest spectrum of its activity by means of osteocalcin, which it has the ability to activate. By means of this hormone produced by bone cells, it may support the state of mineral density of bones and the condition of blood vessels and lower the risk of circulatory diseases. An interesting property of this vitamin is stimulation of Leydig cells to synthesize testosterone, which will be of interest especially to men. K2 also has neuroprotective properties, protecting from excitotoxicity caused by glutamate and oxidative stress from glutathione deficiency. Osteocalcin may also increase adiponectin release from fatty cells, thanks to which it is possible to achieve better insulin sensitivity and decrease inflammations.
Menaquinone is contained in dietary supplements available in the offer of muscle-zone.pl.
Vitamin B6 (pyridoxine, pyridoxal, pyridoxamine) is soluble in the liquid. It participates in the metabolism of proteins, fats and carbohydrates. By reducing the amount of fat in the blood do not enable deposition of the body. It helps the absorption of magnesium and vitamin B12 (cobalamin). It works on the muscle antispasmodic and anti-inflammatory pain in the joints. It acts anti. It provides efficient operation of the brain. It increases energy increasing vigor of a man. The demand for vitamin B6 increases during pregnancy and breast-feeding infants. The natural product is: yeast, eggs, wheat germ, meat (liver), wheat bran, nuts, peanuts peanuts, soybeans. There is a hypothesis that can be synthesized by intestinal bacteria.
Deficiency of vitamin B6 causes abnormal metabolism of proteins, decrease in lymphocytes in the blood, causes a feeling of lethargy and fatigue intensifies.
Dosage: 1.5-2.5 mg daily (increased demand during pregnancy and lactation).
What is pyridoxine hydrochloride?
Pyridoxine hydrochloride is a basic, the most commonly used form of vitamin B6 in supplements and fortified foods. It is a vitamin soluble in water. It converts to the active form of the vitamin - pyridoxal phosphate.
Vitamin B6 is a cofactor in many enzymatic reactions. It takes part in the production of many neurotransmitters, such as GABA, serotonin and catecholamines and it takes part in the metabolism of amino acids, carbohydrates and lipids. It is an important factor for the process of the creation of red cells and hemoglobin and its deficit may be one of the factors causing anemia. This vitamin contributes to maintaining proper energy metabolism and is important for maintaining well-being and good psychological condition. Its presence supports the breakdown of pro-inflammatory homocysteine to cysteine and further metabolites, thanks to which it may decrease the risk of atherosclerosis and cardiological incidents.
Pyridoxine hydrochloride may be found in many vitamin B complexes and vitamin-mineral preparations available in the offer of muscle-zone.pl.
Quatrefolic is the glucosamine salt of (6S)-5-methyltetrahydrofolate and also an active form of folic acid. It is an innovative nutrient (fourth generation folate) which is well soluble in water and thus absorbed effectively by the body. As an organic compound ranked among B vitamins, it is necessary for normal functioning at the cellular level.
Adding folates to a diet is recommended especially to pregnant and lactating women. These compounds may contribute to healthy foetal development. According to studies, their intake may reduce the incidence of pregnancy complications.
Some sources report that folate supplementation supports cardiovascular function (blood production) and contribute to healthy immune function.
Quatrefolic may affect the metabolism of homocysteine whose levels increase in the body over time. Adding it to a diet may thus prevent the development of dementia and maintain healthy cognitive functions which is vital to adults, especially the elderly.
Salt (sodium chloride, or table salt), natural source of electrolytes (chlorine and potassium), regulating water and electrolyte and acid-base balance of the body, affecting the nervous system and blood pressure. Sodium is an essential element for the proper growth. The proper dose of salt prevents overheating of the body and solar stroke. It provides the proper functioning of muscles and nerves the body. Chlorine in combination with sodium, is involved in the digestive process and maintains acid-base balance in the body, as antitoxin removes toxic products of metabolism in the liver. Salt is a flavour component and preservative of many foods, nutritional supplements and mixtures of electrolytes, available at www.muscle-zone.pl
Dosage: no specific standards of consumption, used so as to provide sufficient amount of electrolytes to the body (sodium and chloride).
Calcium folinate - a metabolite of tetrahydrofolic acid constituting a perfect form of its supplementation. Tetrahydrofolic acid is a biologically active form of folic acid, especially recommended to people dealing with methylation disorders. Folic acid in the active form is at the same time a promotor of this process, but it requires efficient action for its activation, therefore in case of methylation disorders, folates are the only effective form of supplementation of this compound.
Folic acid is mainly associated with pregnancy. In its active form, it is responsible for the regulation of the development of the neural tube of the fetus, which constitutes a key factor, conditioning its proper development. Providing folates is currently indicated as the most effective form of healthy pregnancy prophylaxis.
Another important aspect of the functionality of tetrahydrofolic acid in the organism is its role in the process of methylation. It positively influences the efficiency of transformations of homocysteine to methionine, thanks to which it demonstrates positive influence on the health of the cardiovascular system. The efficiency of this process is also conducive to maintaining the high concentration of S-adenosyl methionine in the organism. This compound demonstrates special influence on maintaining optimal mental functions and healthy liver.
What is methylcobalamin?
Methylcobalamin is a biologically active form of vitamin B12. It is one of the two forms of this vitamin that may be used as cofactors in various reactions. It differs from popular cyanocobalamin in the presence of methyl group instead of cyanide, thanks to which it releases the organism from the need of neutralizing this harmful factor.
The methyl group from methylcobalamin may be transferred to homocysteine, thanks to which it comes back in the form of methionine in order to be further converted to SAMe, which is the main donor of methyl groups in our organism. These methyl groups may be then used in the processes of creatine production, in neurotransmitter metabolism and as DNA methylation, thanks to which we achieve proper energy level, better well-being and generally better condition of the organism. B12 is a coenzyme for three enzymes: isomerase, methyltransferase and dehalogenase.
Apart from the influence on the nervous system, the supply of vitamin B12 is also very important for the proper synthesis of red cells as well as hemoglobin and anemia prevention.
Methylcobalamin in mono-supplements and complex vitamin preparations may be found in the offer of muscle-zone.pl.
Adenosylcobalamin - a biologically active form of vitamin B12, which similarly to its methylated form does not need to undergo additional biochemical transformations in order to enter metabolic pathways in the human organism.
Apart from the best assimilability, adenosylcobalamin is distinguished from other forms of vitamin B12 by its high affinity for regeneration of nervous tissue. It is indicated that this form of cobalamin is engaged in the production of myelin sheaths with key meaning for proper neurotransmission. Apart from this, vitamin B12 is conducive to maintaining optimal functionality of the nervous system, being conducive to the synthesis of neurotransmitters.
Vitamin B12 is also an incredibly important regulator of methylation process, thanks to which its supplementation positively influences metabolism of the whole organism. It is a coenzyme in the conversion reactions of homocysteine to methionine as well as methylmalonyl-CoA to succinyl-CoA. Because of the first reaction, proper supply of vitamin B12 is also conducive to maintaining high concentrations of S-adenosylmethionine, thanks to which it positively influences mental functions.
Moreover, vitamin B12 is a key regulatory factor, taking part in erythropoiesis, i.e. the process of forming red cells. Its improper supply may be the cause of the development of the so-called vitamin B12 deficiency anemia.
Supplementation with vitamin B12 should be considered especially be people on vegetable diets and those who take drugs from the group of proton-pump inhibitors (PPIs) and metformin.
Biotin (vitamin H, co-enzyme R) is in a group of B vitamins, due to the presence of sulphur compounds it is involved in the synthesis of ascorbic acid (vitamin C). Also synthesized in the intestines. It enhances the production of hormones and regulates cholesterol levels. It reduces muscle pain. It prevents hair loss and graying of hair. It soothes the skin inflammations. No toxic effects. Often combined with other B group vitamins and vitamin A. The natural sources of biotin are: whole grain bread, yeast, eggs (yolk), milk, brown rice and cheese.
Daily demand: 100-300 mg per day
Calcium (element chem. symbol Ca, atomic no. 20, the group of alkaline earth metals) is the basic building substance of bones and teeth, in which stored is 99% of the element, in the form of hydroxylapatite. When building bones and teeth, phosphorus is very important in the right proportion. It is a base-forming element and activator of many enzymes (ATPase) necessary to release the energy of ATP. It has a significant effect on blood clotting and regulates blood pressure and neuromuscular conductivity. Thanks to the reduced permeability of cell membranes, it soothes the symptoms of food allergies. Calcium is actively involved in the metabolism of iron interacts with vitamins A, C and D and phosphorus, magnesium. Natural source of calcium are animal products (dairy products, sardines, salmon, sprats eaten with bones) and plant products (nuts, soybeans, sunflower seeds). Absorption takes place in the small intestine (less in the colon), it has an effect on the level of lactose, insoluble fibre, organic acids, alkalinity (low pH). The best absorption have organic compounds (lactates, amino acid chelates etc.). Obstructing the absorption of calcium is caused by: phytic acid and oxalic acid as well as excess fat. Scientific studies have confirmed that the combination of calcium, magnesium, boron and vitamin D in dose 3 mg / 24h effectively prevent osteoporosis. Supplements on the market are both mono-preparation supplements (enriched with vitamin D3) and multi-component supplements, available at www.muscle-zone.pl.
Calcium deficiency disorders manifested in the construction of the bones (osteoporosis) and iron metabolism. The symptoms are: rickets, cramps and muscle tremor, osteoporosis.
Excess resulting from an overdose of calcium supplements containing vitamin D3 for children and adults overdose of calcium (hypercalcemia). Symptoms of hypercalcemia are: lack of appetite, vomiting and constipation.
The dosage administered in various publications are inconsistent: 800 - 1000 mg / 24 h (100 - 500 mg / 24h)
Choline belongs to the soluble in liquids group of B vitamins. It is an organic nitrogen base containing lecithin, and acetylcholine. Together with inositol is involved in the metabolism of fats and cholesterol metabolism, preventing its accumulation on the walls of arteries and deposits in the gallbladder. With the penetration of the brain, contained lecithin improves its action and improves memory. Used in the treatment of age-related diseases (Alzheimer's). It occurs in plant foods: yeast, wheat germ, lecithin, green leafy vegetables and egg yolks.
Choline bitartrate a combination of one molecule of tartaric acid and choline, and in this embodiment is a precursor of acetylcholine (neurotransmitter). The human body is able to intracellular synthesis of choline, using the amino acid and vitamin B12. Because of the possibility of shortages of the above mentioned substances, it is necessary to supplement them with supplementation. Choline is a component of lecithin, which is the building substance of cells conditioning the proper functioning of the nervous system, and sphingomyelin, acting as an insulator of nerve tissue. Bitartrate affects the course of fat metabolism. In the sports supplementation of choline, bitartrate is used in the stimulating supplements,, affecting concentration and programs of weight control (fat reduction).
Dosage: 1-3 grams per day.
Ingredients - general definition says that these are the components and raw materials, forming a formula of specific products. Ingredients can be single elements, as well as the compounds and complexes of all processed and unprocessed their sources. It the following division of components is used: food, nutrients and minerals. A legal obligation is to place all the ingredients present in the preparation (or drug), in descending order, i.e., starting from component of which the content is the highest in the formulation.
The iron part of the dye in the form of the heme (hemoglobin and myoglobin in meat), a non-haem (in plant), and enzymes responsible for transport and storage of oxygen in the body. It occurs in enzymes responsible for: the metabolism of fatty acids, prostaglandin biosynthesis, catabolism of tryptophan. The absorption of iron in plant is lower than in animal products. In plant foods, it is reduced by contained chemicals: phytates and oxalates, also calcium and high acidity (pH factor). Only 8% of the intake of iron is absorbed by the body and transported to the blood. For tts absorption is needed sufficient amount of: cobalt, manganese, copper and vitamin C. Iron itself is essential for the metabolism of B vitamins. Source of acquisition of iron are animal products (meat, organ meats, egg yolks) and plant products (whole grain bread, beans , cocoa, parsley, nuts, soy). Iron is also present in synthetic form as a component of vitamin-mineral and mineral and mono-preparation supplements, often enriched with vitamin C. Supplements containing iron compounds are recommended for athletes during intense training and those on a meatless diet (vegetarians and vegans).
Iron deficiency causes anaemia. Using a large amount of strong coffee or tea hinders the absorption of iron. Symptoms of iron deficiency are: insomnia, diarrhea, impaired body temperature, loss of papillae on the tongue, reduced exercise capacity, and reduced intellectual and psychological efficiency.
Excess iron reduces the absorption of other elements (e.g. zinc, copper), reduced immunity, causing tissue damage of some organs (kidney, liver, heart), increased risk of cancer.
Dosage: 3-12 mg per day.
Iodine - more than two-thirds of iodine is stored in the thyroid gland and it is a component produced by it hormones - thyroxine and triiodothyronine, which are essential in the metabolism of proteins, carbohydrates and minerals and regulating the processes of growth, causing it usefulness in sports supplementation. It is also the ingredient of weight loss products. Regulates and controls body temperature. Natural source of acquisition of iodine are: bladderwrack, seafood, sea fish and onion and vegetables growing in soil containing this element and most of all iodized salt ..
Deficiency of iodine in the body cause hypothyroidism, and consequently overweight, mental slowing (cretinism inclusive). It is the cause of a goitre. Iodine deficiency can be caused by rhodanates and polyphenols (e.g. contained in cabbage and cauliflower), hemagglutinin found in legumes.
Excess iodine can result in inhibition of thyroid hormone synthesis (this happens in a small percentage of cases).
Dosage: Treatment of iodine should be done under medical supervision. Daily demand for adults is 150 mcg. For pregnant women daily demand increases to 175 mcg.
Kelp - seaweed belonging to the brown algae in the order Laminariales, which is a valuable source of iodine, necessary for thyroid function and reduce body fat, affecting the metabolic rate as well as participating in the detoxification of the body. It is a source of alginates, minerals and vitamins. Positive effect on the appearance of the skin, nails and teeth and hair. Available in dietary supplements and sports in the category of "health and beauty" in the form mono-preparations and multiple mineralizing a vitamin supplements, fat burners and other means of thermogenic effect, slimming, available at www.muscle-zone.pl
Dosage: in terms of pure iodine 150 - 250mcg / 24h. Higher doses by prior arrangement with your doctor or nutritionist.
Potassium and sodium regulate the body's water resources, ensuring normal heart rhythm. Maintaining the proper level of potassium provides the proper oxidation of the brain, lowers blood pressure, increases the permeability of cell membranes (as an antagonist of calcium). It is a base-forming element. It is widely used in sports diet before and after training in the form of supplements, nutrients, vitamin-mineral preparations and minerals, concentrates and ready, isotonic and hypertonic beverages. Natural sources of acquisition of potassium are: vegetable products (bananas, citrus fruits, melons, mint leaves, green vegetables, potatoes) and animal products (sea fish, meat). Potassium is present in the form of organic compounds: citric acids, and fumarates gluconates and inorganic (chlorides, sulfates, oxides and carbonates).
Potassium deficiency (hypokalemia): excessive tiredness, headaches and irritability, problems with sleeping, muscle cramps, constipation. Potassium levels may drop sharply in the event of a reduction in blood sugar levels, prolonged starvation, severe diarrhea. They can occur when too much of strong coffee is consumed, with alcohol abuse and when eating too much sweets.
The excess of potassium (hyperkalemia) is often the cause of depression, hypotension, tingling in the extremities.
Magnesium (element from the group of alkaline earth metals, atomic no. 12, a chemical symbol - Mg), one of the most important health microelements, participates in the synthesis process of the disintegration of high energy compounds and processes of transformation of hydrocarbons and fats. It affects the dilation of blood vessels and lower blood pressure, prevents hypercoagulable state. Shortages affect cardiac arrhythmias, malignant muscle cramps, insomnia and anxiety. It is a component of many dietary supplements and found in foods such as whole grain bread, legumes, buckwheat, rice, fish, meat, as well as chocolate, cocoa and nuts.
Dosage of 100 - 500 mg / day
Zinc (chemical element from transition group 12) belongs to the trace elements, it helps maintain acid-base balance of the body, protein, energy, lipid and carbohydrate metabolism. It provides bone metabolism and transport of oxygen. It protects the body against free radicals. Necessary for the proper operation of the senses of taste and smell. Positive impact on the process of insulin metabolism in the pancreas. It supports visual adaptation to the dark, has a significant influence on brain function. It is helpful in the treatment of infertility and mental illness.
Zinc deficiency leads to decreased immunity, and growth retardation. Zinc deficiency can occur in case of excessive consumption of simple sugars. In the case of hormonal therapy of women with irregular menstruation, the therapy should be associated with increased consumption of zinc. It can be found in food like: beans, eggs, carrots, beef and pork meat, milk, nuts, citrus fruits, seafood, rice, cottage cheese, lettuce.
Dosage: Daily 12-15 mg zinc. Exceeding the daily dose of 20 mg cause symptoms of poisoning of the body.
TRAACS® stands for "The Real Amino Acid Chelate System". It is a branded trade name coined by Albion® Human Nutrition – a leading producer of chelated minerals. The company uses the ultra-modern – protected by numerous patents – method that enables combining mineral components with ligands, to create organic, highly bioavailable and easily absorbable mineral chelates.
TRAACS® amino acid mineral chelates have a ring structure and are characterized by an extremely low molecular weight. The mineral is trapped between two molecules of amino acids and attached to them by means of covalent bonds. This ensures the minerals high chemical stability and resistance to the acidic and alkaline environment of the gastrointestinal tract. They can easily reach the small intestine, where they are absorbed.
The success of the minerals marked with the TRAACS® trademark has been built thanks to a renowned producer, hundreds of scientific studies, thousands of laboratory tests and over 70 patents in the field of minerals. They are compliant with the definition of the National Nutrition Foods Association (NNFA) and have been granted the registration number of the American Chemical Society. They are undoubtedly one of the safest and best-absorbed minerals that can be found in oral dietary supplements.
Selenium (element, chemical symbol Se, atomic no. 34, from chalcogenide, it is present in several allotropic forms). It is supplied the body with food in the form of seleno-amino acids (selenomethionine - gathering supplies, and selenocysteine – a component of glutathione peroxidase, deiodinase and seleno-proteins). Regulates the functioning of the thyroid gland. It affects the growth and development, including sexual development (by increasing production and sperm motility). It affects the flexibility of the tissue, removes some of the toxins from the body and destroys cancer cells and reduces the severity of menopause in women. Natural products containing selenium are seafood (sea fish, oysters, bladderwrack) and vegetable products (broccoli, onions, wheat germ, bran, tomatoes) and animal products (poultry, eggs). It is also included in the composition of vitamin-mineral and mineral supplements. Selenium supplementation is recommended as a dietary supplement of active people having diet poor in this element, and as a factor increasing the body's immunity.
Selenium deficiency increases the risk of developing cancer and heart disease. Symptoms of selenium deficiency are: cardiomyopathy, growth stoppage, disorders of detoxification processes which may lead to damage to the kidneys and liver.
An excess of selenium can lead to selenosis (the disease, the symptoms are: loss of hair, nail cracks, lesions).
daily demand of selenium for pregnant women 65 mcg; nursing mothers 75 mcg; men 7 mcg.
L-selenomethionine is a selenoamino acid and organic form of selenium. It is a combination of selenium with methionine (about 40% of selenium and 60% of the amino acid methionine per molecule) in which a sulphur molecule is replaced by selenium.
This form is absorbed very effectively via the digestive tract. It is believed that the bioavailability of selenium from L-selenomethionine is even 1.5-2 times greater than its non-organic forms. It is estimated that its bioavailability may exceed 90%. Furthermore, the half-life of L-selenomethionine is much longer than in non-organic forms – it is 252 days. This means that the absorbed selenium is accumulated for a long time in the body.
Selenium is a component of many key biochemical pathways. It helps protect the body from oxidative stress, prevents atherosclerosis, supports the immune system and brain function and optimises thyroid function. It has been demonstrated that selenium as L-selenomethionine may, among others, reduce the secretion of proinflammatory cytokines in female patients with Hashimoto’s thyroiditis..
As a dietary supplement, L-selenomethione is most often used to support thyroid, cardiac and immune function and stabilise cholesterol levels.
Manganese, of which a natural source is chocolate, grain products with whole grain, nuts, legumes and dried cranberry, is a component of enzymes and their activator. It stimulates the properties and functionality of connective tissue and provides proper functioning of the brain. It affects the function of the pancreas, ensuring proper insulin metabolism and condition of the bone and joints. Magnesium deficiency contributes to serious disorders in synthesis of hyaluronic acid and chondroitin, reduction in insulin sensitivity of tissues, affects bone resorption. Manganese chelates are used in complexometry in chemical analysis and in medicine for the treatment of severe poisoning (antitoxin) by heavy metals, in sports supplementation, manganese impact on the functioning of the locomotor system is used. It is a component of the so-called regenerators of joints and a vitamin-mineralizing and mineralizing supplements.
Chromium (chemical element from transition group of the chromium, chemically active) is actively involved in the metabolism of fats and carbohydrates. It comes in the easily assimilable organic form and inorganic. Along with insulin, as a component of the glucose tolerance factor (GTF), is used in insulin-dependent diabetes treatment, insulin involved in the metabolism of glucose in t proteins transport. Activator of enzymes involved in the metabolism of fats and cholesterol. Available in animal origin products (liver, veal, chicken, turkey meat, oysters) and plant-origin (bananas, broccoli, cereal, wheat germ, spinach). Supplements containing chromium are recommended for fat loss (also thermogenic), and improving the functioning of the body. The sports supplementation used chromium in the form of mono-preparations or in the form of vitamin-mineral minerals supplements.
Chromium deficiency results in impaired glucose, reducing the insulin sensitivity. It causes a decrease in immunity and endurance of the body. It may be a cause of coronary heart disease. Sometimes it causes neurological disorders.
Dosage: A varied diet prevents from the deficiency of chromium in the body.
Dosage: The recommended dose of 50-150 mg per day.
Molybdenum (the element of the chromium groups, atomic no. 42, a chemical symbol Mo) - a trace element involved in the metabolic conversion of carbohydrates and fats and increases the absorption of iron. It is used to treat anaemia. Well affects the mood.. It is a component of many dietary supplements and in foods such as lettuce, cabbage and other leafy green vegetables, whole grains (corn, sunflower, etc.).
Sodium is an important component of the intracellular fluids, and is a regulator of acid-base balance. Along with potassium affects the proper of growth and provides the proper functioning of muscles and nerves. The source of acquisition is table salt (NaCl) and bladderwrack, shellfish, bacon, beef, and of plant beets and carrots. People on salt-free diet should avoid, among others, spicy sauces and smoked meats and sausages.
Sodium deficiency is very rare, at heaving sweating after a long effort (e.g. in the marathon).
Excess sodium increases blood pressure (especially for the elderly), edema and increased thirst. Exceeding the daily dose of 14g a day can cause poisoning.
Taurine – non-protein amino acid containing sulphur, which is synthesized in the body from methionine and cysteine, present in sufficient amount in human or animal body (in the brain, heart and skeletal), although in some cases must be supplemented. Significantly affects the calcium content in the cells and stabilizes the water and electrolyte balance and maintains acid-base balance. Takes part in the synthesis of bile acids. In the body acts as a neurotransmitter and neuromodulator. It is an insulin-mimetic improving insulin metabolism, responsible for transport of nutrients (such as amino acids, glucose, creatine) to the cells and muscle tissue. These properties determine that it is a valued mono-preparation supplement and valuable addition to creatine and amino acid supplements, recommended for psycho-pchysically active people and athletes and other competitive sportsmen in pre- and post-workout periods.
Dosage: 3 grams per day.
L-carnitine is a vitamin-like substance, synthesized in the body from amino acids (lysine and methionine) and available in foods of animal origin. It is a component of muscle (including cardiac muscle) and nerve tissue. Involved in the metabolism of fats affecting the transport of long-chain fatty acids into the mitochondria of the cell, facilitating their burning and energy production. It is a potent antioxidant, contributing to the improvement of the aerobic condition and accelerating the recovery after intense exercise. Recommended for use for representatives of endurance sports. In the sports supplementation there are available mono-preparation of carnitine (in liquid form, acetylated [ALC], esterified [see. Propionyl-L-carnitine]) and multicomponent (e.g. in a complex with organic acids - see. L-carnitine tartrate) energetic, weight loss and improving the exercise capacity supplements, to be purchased at www.muscle-zone.pl
Dosage: 1 - 3 g per day in 1 - 3 doses, preferably about 45 - 60 minutes prior to exercise.
Betaine HCl - betaine hydrochloride, a highly bioavailable form of trimethylglycine. As the name suggests, TMG constitutes a derivative of the protein amino acid glycine, enriched in three methyl groups. It naturally appears in the roots of red beet. It demonstrates a wide influence on the human organism and is willingly used in supplementation.
Betaine constitutes one of the elements of methylation process as a donor for methyl groups in the reduction reaction of homocysteine to methionine, positively influences the level of S-adenosylmethionine in the system and is conducive to the activation of folates. In this way, it holistically influences proper energy metabolism in the organism and has positive influence on maintaining proper mental functions (by the promotion of SAMe concentration in the organism). Research suggests that it may be directly used in order to decrease the level of homocysteine in people who note its excessive concentrations.
Moreover, trimethylglycine has osmotic properties and increases hydration of cells. This has positive influence on their metabolism and may promote efficiency of their work. In relation to myocytes, this activity is similar to the activity of creatine and is indicated as a probable mechanism of promoting the efficiency of skeletal muscles, as a result of supplementation with betaine. This scope of activity of TMG, however, is still under research - scientists are looking for further mechanisms responsible for the stimulation of effort abilities resulting from supplementation with betaine.
The supplements containing betaine hydrochloride are also used by people with stomach achlorhydria in order to decrease pH of stomach juice. The key role is played here by acid radical of this compound. Therefore, people who deal with hyperacidity should be especially careful with supplementation of this form of trimethylglycine.
Raspberry (Rubus idaeus) - bush growing wild or in gardens on the sandy areas in the northern hemisphere. Food ingredients are: raspberry fruit (Fructus Rubi idaei) and leaves (Folium Rubi idaei). Fruits contain organic acids (mainly ascorbic acid or vitamin C), sugars and pectin, vitamins A, B1, B2 and trace elements (phosphorus, magnesium, potassium, sodium, and iron). Infusions of fresh or dried fruit is used in colds and fever and digestive disorders of children and adolescents. The leaves are anti-inflammatory and antibacterial and relaxant on smooth muscles of the intestines, blood vessels and uterus. More effective action have raspberries growing wild on the edge of the forests. Juices and syrups, jams and liqueurs can be produced of the raspberries.
Ginger root extract is an extract of ginger - plants occurring in tropical Asia and Australia, the Zingiberaceae famly, (in Zingiberaceae are also turmeric and cardamom which are just as ginger a valuable kitchen spice). Characterized by a high content of gingerols (phenylpropane derivatives), acting inflammatory, diaphoretic, warming, antioxidant reducing oxidation of LDL cholesterol and the deposition of atherosclerotic plaque on the walls of blood vessels. It is used in the reducing body fat supplements. In combination with glucosamine and curcumin it affects the regeneration of joints, treatment of musculoskeletal system injury and regeneration. In the sports supplementation pro-health and thermogenic potential of ginger root is used.
Dosage: 50-200 mg per day.
Inositol is an organic compound from the group of B vitamins soluble in fluids, present in the natural or synthetic form, synthesized in plants, such as brewer's yeast, beans, grapefruit, cabbage, sprout of wheat, melons and animal (liver). Along with choline is included in the lecithin. It affects the cell nutrition of the central nervous system (brain) by reducing the level of LDL (bad cholesterol), this makes it applicable in treatment of Alzheimer's disease and atherosclerosis. It has a calming effect. There has been a beneficial effect of inositol on the skin and hair reported.
Carnosine (synonyms: L-carnosine, beta-alanyl-L-histidine) is a dipeptide containing the amino acids (beta-alanine and L-histidine) located in the muscle tissue and nerves. It is a potent antioxidant with anti-buffering and chelating properties. It prevents the development of neurological disorders associated with ageing, for use in prevention of cancer, inhibiting the glycosylation and carbonylation processes. Maintains acid-base balance in the muscle tissue contributing to the increase in exercise capacity. It has an impact on the nitrogen metabolism. In the sports supplementation, rare in pure form, more common in preparations containing its precursors - beta-alanine and L-histidine, available at www.muscle-zone.pl.
There are no standards unit consumption. Dosage usually taken in supplements
Coenzyme Q10 (ubiquinone) is a physiological antioxidant, a fat soluble. It takes an active part in the process of creating the energy of ATP. intracorporeal synthesis requires the presence of B vitamins and trace elements, its intensification is caused by heavy training stress or under the influence of stress. Beneficial effects of Coenzyme Q10 has been found on the cardiovascular system, lipid profile (lowering LDL) cholesterol and reduce the risk of heart disease. Reducing the level of coenzyme Q10 starts when the age of 35, hence must be supplemented by preparations available in cosmetics (external action on the skin), and supplements intensifying the production of energy (for athletes strength) as well as mono-preparation supplement available at www.muscle-zone.pl.
Dosage: 10 - 90 mg / 24h
Lutein, a derivative of alpha-carotene is a natural plant dye, colouring in yellow, is also present in the yolk of egg. In the body, located primarily in the retina of the human eye (together with Zeaxanthin), it acts as a natural filter for the eye, absorbing ultraviolet radiation. It is a powerful antioxidant, neutralizing free radicals. Available in the form of mono-preparation supplements and multi-compound supplements with antioxidant, protecting the eyes, action, as well as multivitamins, creatine stacks and no-boosters.
Zeaxanthin is a natural plant dye, a compound classified as carotenoids found in foods of plant origin, essential for the proper functioning of vision. Located on the retina, the so-called. yellow macula, it is responsible for visual acuity. Together with lutein (belonging to the carotenoid) it is an antioxidant, also it has the ability to absorb energy of blue light protecting eyes from organ damage.
Zeaxanthin is a component of formulations (often in combination with other carotenoids) enhancing the functioning of the organs of sight.
Dosage: Up to 2 mg per day.
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