Peptides, nutrition and physical activity

menu_book What this document actually is

"Peptides for sports and fitness" (Saint Petersburg, 2025) is not a promotional brochure but a set of methodological guidelines. It states that the material was prepared on the basis of research from the St Petersburg Institute of Bioregulation and Gerontology and the practical experience of the company's own staff. The audience is named directly: fitness instructors and their clients, athletes, dance and yoga coaches.

That matters when reading it. The document is written for people who already train, and in it supplements are presented as an addition to training rather than an alternative to it.

What follows is what the guidelines say about the foundation. We do not repeat the product schemes here: they depend on the goal, and doses are always checked on the individual product label.

checklist Four requirements — and where supplements sit among them

The second chapter of the guidelines is called "Four essential requirements for effective fitness training". At the end of the chapter they are set out as a summary: the principles of healthy nutrition and calculating the protein/fat/carbohydrate ratio; the exercise and rest regime; daily cardio; and only in fourth place the use of bioregulators.

That order is not accidental. Supplements stand after nutrition, sleep and training, not ahead of them.

This is also the most honest answer to the question of whether they are worth it. If the first three points are not in order, the fourth will not stand in for them. The guidelines put the same thing more bluntly in the nutrition chapter: they state that 80% of the result in losing weight or gaining muscle mass comes from proper nutrition.

• 1. The principles of healthy nutrition and calculating the protein/fat/carbohydrate ratio.
• 2. The exercise and rest regime.
• 3. Daily cardio at an age-appropriate heart rate.
• 4. Peptide and non-peptide bioregulators.

spa Nutrition: ratios, not shopping lists

The guidelines describe nutrition through a macronutrient ratio that depends on the goal. To gain muscle mass they give roughly 40-60% carbohydrates, 25-35% proteins and 15-25% fats. To maintain body weight, 30-50% carbohydrates, 25-33% proteins and 15-25% fats. To reduce body weight, 10-20% carbohydrates, 40-50% proteins and 30-40% fats.

They stress separately that the share of fats should not fall below 15%, because the body synthesises hormones from fats. Daily amounts are also given per kilogram of body weight: 1 to 1.5 g/kg for proteins and fats, 3 to 4 g/kg for carbohydrates, depending on sex, age, body type and the goal that has been set.

Carbohydrates are divided into slow and fast, with a desirable ratio of 75% slow, 5% fast and 15% from fruit and vegetables. Unsaturated fats are sourced from avocado, olives, nuts, unrefined vegetable oils, salmon and other fish and seafood; saturated ones from egg yolk, meat, poultry and dairy.

The guidelines do not pretend this is easy to follow. They describe separately why eating plans usually collapse: hectic work schedules leave no time to cook at home, so people eat whatever is to hand, a calorie surplus builds up, and habits formed over a long period turn into an automatic response to stress. It is an observation rather than an accusation, and it explains why a table of ratios rarely works without preparation in advance.

• To gain muscle: 40-60% carbohydrates, 25-35% proteins, 15-25% fats.
• To maintain weight: 30-50% carbohydrates, 25-33% proteins, 15-25% fats.
• To reduce weight: 10-20% carbohydrates, 40-50% proteins, 30-40% fats.
• Fats: not below 15% of the total.

schedule Sleep and training frequency

The daily regimen section is short and unexpectedly concrete. It specifies sleep from 23:30 to 07:30 and regular workouts every one to two days, that is, three to four times a week.

To that it adds daily cardio: walking, cycling or cardio equipment at an age-appropriate heart rate. Cardio is a separate point here, not part of strength training — which means movement on the days you do not go to the gym as well.

The sleep window is not decorative. Elsewhere in the document the pineal gland is described as an organ whose activity is tied to daily rhythms, so a consistent bedtime is treated in this methodology as a matter of regimen rather than comfort.

• Sleep: 23:30 to 07:30.
• Training: three to four times a week, every one to two days.
• Cardio: daily, at an age-appropriate heart rate.

auto_awesome Water and recovery: what the guidelines do not contain

It is worth saying what is not in the document. You will find neither a daily water figure nor a section on fluid intake, even though the four "essential requirements" would seem the natural place for one. The only water-related detail is a technical one: the vitamin and mineral tablets are to be swallowed with water and not dissolved.

Recovery is mentioned often, but almost always as an outcome rather than a practice. There are no instructions on the number of rest days, on stretching, on warming up, or on how quickly to increase load. The only concrete recovery element in the whole methodology is the sleep window.

So how much you drink and how many rest days you take are better settled with a coach or against general dietary guidance than looked for in this publication. The point of this article is to separate what the manufacturer actually specifies from what is easy to attribute to it.

science Where supplements sit in this system

The practical part of the guidelines is organised by month: the first month is one set of products, the second another. The same principle runs through the manufacturer's other publications. In the sports schemes a vitamin and mineral complex, an amino acid complex and an omega-3 product recur, while the targeted peptide products rotate.

Specific dosing appears only next to specific products and is always checked on the label. One example from the guidelines where the dose is given exactly: in the observation described, women in physique sport used the sublingual form at, in the manufacturer's words, "6 drops sublingually 10-15 minutes before meals, 3 times a day for 1 month".

The guidelines also contain an open admission that people abandon complicated schemes. In the final chapter the manufacturer offers a simplified option with one combined product instead of several, saying outright that the earlier schemes can be quite complex and varied. That is useful to know when buying: a longer scheme is not "more correct" than a short one you will actually finish.

biotech Dance and yoga: a chapter of their own

An unusual part of the guidelines is a whole chapter on dance and yoga. It draws not on the manufacturer's own material but on outside literature: a review covering an analysis of 1,071 articles on how dance relates to brain volume, structure and function, and an observation in which measurements were taken after eight weeks of ballroom dance practice, training four times a week for an hour and a half.

The practical value of this chapter is simple: the methodology does not equate physical activity with the gym. Dance, yoga, walking and cycling are equal options in it, and the choice is to be made on what you will actually do regularly.

The yoga section separates calming from strength-based styles, and it is the only place where the guidelines connect the type of load to the choice of supplement. We deliberately leave the specific products out here — that is no longer the foundation but a choice, and one better made with the label in hand.

arrow_forward Psychology: the plan matters more than the motivation

The fifth chapter of the guidelines is called "Psychology in fitness: training is a success story" and is not about supplements at all. It describes two widespread myths about people who train. The first is that they are unbreakable heroes, permanently inspired and strictly on schedule. The second is the opposite: that every session is a drama to be endured. The guidelines argue that both pictures are most characteristic of beginners and of people who have struggled with planning in general.

In place of motivation they propose planning. It is called a skill developed through the experience of both successes and failures, not an innate trait. They also quote the view from sports psychology that physical ability accounts for about half the result and psychological factors for the other half.

The practical advice in this chapter is unexpectedly concrete: treat a session as a chain of routine actions — pack your gear, get to the gym, change, train to mild fatigue, shower. Instead of counting minutes or sets, judge the quality of execution and whether the session is enjoyable. The same logic applies to supplements: a course you can turn into a habit is worth more in practice than a complex scheme that breaks down in the second week.

verified_user What to take away from it

In its foundational part the manufacturer's methodology says nothing exotic: eat to a calculated ratio, sleep at a consistent time, move daily and train three or four times a week. Supplements appear in it as the fourth point, not the first.

That is the most honest conclusion of this article. No pack of supplements will stand in for sleep and food, and the manufacturer does not claim it will. A food supplement is not a substitute for medicine.

If you are pregnant or breastfeeding, taking medication or have a health condition, consult your doctor or pharmacist. The doses stated on the label must not be exceeded.