Magazine

Eine Tasse schwarzer Kaffee neben Trainingshandschuhen und einer Hantel auf einem hellen Holztisch im Morgenlicht.
  • by Florian Schäfer

Caffeine Before a Workout: How Much Really Helps?

Caffeine works before training, but more modestly and more honestly than pre-workout marketing claims. How much actually helps (3 to 6 mg/kg), when to take it, why the effect is bigger for endurance than strength, and where sleep becomes the limit, explained with the evidence.

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Schale mit Haferflocken, eine Banane und ein Glas Wasser auf einem hellen Holztisch im Morgenlicht
  • by Florian Schäfer

Carbs Around Your Workout: How Much Do You Really Need?

Do you really need carbs right after training? For most recreational lifters, the daily total matters more than timing. We sort out when carbohydrates before, during and after your workout count and when carb timing is overrated, backed by the current research.

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Mehrere proteinreiche Mahlzeiten über den Tag verteilt auf einem hellen Holztisch, natürliches Licht.
  • by Florian Schäfer

Protein Distribution: How Much Protein Per Meal for Muscle Growth?

The daily total is only half the story. Your body builds muscle from each individual meal. How much protein per meal (around 0.4 g/kg), how many protein meals a day make sense, and what it means for plant-based eaters, explained with the evidence.

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Algenöl, Walnüsse, Chiasamen und Leinsamen auf hellem Holztisch, pflanzliche Omega-3-Quellen für Sportler.
  • by Florian Schäfer

Omega-3 for Athletes: What It Really Does for Recovery and Muscle Growth

Omega-3 for athletes, honestly assessed: what EPA and DHA really do for recovery and muscle building, how much you need and over what period, and why plant-based athletes should reach for algae oil, not just flaxseed.

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Cremiger pflanzlicher Proteinshake im Glas auf einem Holznachttisch in warmem Abendlicht.
  • by Florian Schäfer

Protein Before Sleep: Casein or Plant-Based?

Is a protein shake before sleep worth it, and do you need casein for it? Muscle protein synthesis dips overnight. Studies show what matters is the dose and leucine, not how slowly the protein digests. Which means plant-based works too.

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Kürbiskerne, Mandeln, Haferflocken und dunkle Schokolade auf hellem Holztisch, natürliche pflanzliche Magnesiumquellen.
  • by Florian Schäfer

Magnesium and Muscle Function: Daily Needs, Effects and Plant Sources

Magnesium and muscle function, explained honestly: what the mineral actually does in your muscle, how much you need as an athlete, why it works less against cramps than you'd think, and which plant foods cover your needs.

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Proteinreiche pflanzliche Mahlzeit mit Hülsenfrüchten und Gemüse neben einer Hantel auf hellem Tisch.
  • by Florian Schäfer

Keep Muscle While Losing Fat: Protein & Training

The scale shows one number, but whether you lose fat or muscle decides your result. Three levers protect your muscle in a calorie deficit: resistance training, enough protein and a moderate pace. What the studies show, and why building muscle in a deficit is even possible.

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Sojabohnen, Edamame und Tofu auf hellem Holztisch in warmem Tageslicht, daneben ein Glas Sojadrink.
  • by Florian Schäfer

Soy and Testosterone: Does Soy Make Men Feminine? What 41 Studies Show

Does soy make men feminine and lower testosterone? The research gives a clear answer. We look at what 41 studies show about soy and hormones, why phytoestrogens act differently than oestrogen, and whether soy protein really slows your muscle growth.

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Notizbuch mit handschriftlichen Makro-Berechnungen neben Haferflocken, Banane und einem cremigen Shake auf hellem Holztisch.
  • by Florian Schäfer

Calculate Macros for Muscle Building: The Step-by-Step Method

Calculate your muscle-building macros without guessing: the full method for calories, protein, fat and carbs, with the evidence behind each number, a worked 75 kg example, and when to recalibrate.

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