Carlos Nasar – preparation for the 2025 World Championships: where victories are won between workouts
Elite sport is not just about the weight on the barbell. Victories are decided in the time between sets – in sleep, nutrition, and meticulously precise recovery protocols. In Carlos Nasar's preparation for the 2025 World Championships, he is backed by a team of authorities: Atanas Litkov, Kiril Tanev, Milko Georgiev, and Pavel Hristov. The focus here is on recovery and the supplementation system developed by Kiril Tanev and supported by products selected by the team at GetMorePower.bg.
Coaching Staff
- Atanas Litkov
- Kiril Tanev
- Milko Georgiev
- Pavel Hristov
Context
The Recovery Pyramid
Level 2 Mobility, tissues, breathing
Level 3 Supplementation (daily and around training)
Peak Procedures (cold/hot, cryo, massage) and fine-tuning
1) Muscle Recovery – supplements + routines
Protocol (key supplements)
- Whey protein
- EAAs
- Creatine monohydrate
- Beta-alanine, Citrulline
Routines
- “Golden window”: shake ≤30 min. after workout
- 1 hour later: full meal (protein + complex carbs)
- Myo-fascial release 10–15 min. + breathing “off” block
2) Inflammation Control – procedures + supplements
Supplements (Key)
- Omega-3 (EPA/DHA)
- Curcumin + piperine 500–1000 mg/day (bioavailability ↑ with piperine)
- Magnesium
- Glucosamine sulfate
Procedures
- Contrast cold/hot 8–12 min after heavy days (not after peak strength session)
- Cryotherapy for high volume/DOMS
- Sports massages
- Local thermo-gels for microcirculation before sessions
3) Joint Support
Supplementation (Key)
- Collagen peptides
- Chondroitin
- Hyaluronic acid
- Boswellia
Routines
- Active mobility ankle–knee–hip–shoulder girdle (10–12 min/day)
- Isometrics for tendons (patellar/Achilles/rotator cuff)
4) Immunity and Gut Health
Supplements (Key)
- Probiotic
- Vitamin D
- Zinc
- Selenium
- L-glutamine
- Colostrum
Routines
- Carbohydrate periodization according to load
- Stress management
5) Vitamins and Minerals
- Multivitamin with split intake (AM/PM) for better absorption
- Electrolytes before, during, and after training
- Iron
Dosages are personalized according to blood parameters and training volume. "More" ≠ "better".
6) Strength Supplements (legal, WADA-compliant)
Core
- Creatine monohydrate
- Beta-alanine
- Citrulline malate
Neuro-focus (as needed)
- Caffeine
- L-tyrosine
- Lion's Mane
All protocols comply with anti-doping rules.
7) Alkalization and Buffers
- Mineral blends
- Green superfoods
- Bicarbonates
8) Optimization of Hormonal Processes
Supportive Supplements
- Ashwagandha
- Fenugreek
- Tribulus (Bulgarian extract)
- ZMA (zinc + magnesium + B6)
- Vitamin D
Routines
- Sleep 8–9 hours, dark and cool room
- Morning light 5–10 min → circadian "start"
- "Off" day strategies: walks, mobility, mental decompression
Daily Schedule (example)
| Time | Focus | Protocol |
|---|---|---|
| Morning | Hydration • Light |
• Electrolytes + water • Breathing • Light mobility |
| Before train. | Priming |
• Pre-workout supplements • Light snack |
| During train. | Maintenance | • Electrolytes • Water 0.5–1 L/hour |
| After train. | Recovery | Shake (protein/amino acids + carbs) • Creatine and supplements |
| Evening | Sleep |
• Magnesium • Cherry/ashwagandha • Screens OFF 60–90 min |