Magazine

Stillleben aus aufgeschnittener Orange, roter Paprika und Beeren auf heller Steinfläche im weichen Morgenlicht
  • by Florian Schäfer

Vegan Collagen vs. Protein Powder: What Your Skin Actually Needs

Vegan collagen sounds appealing, but it isn't collagen: real collagen is always animal-derived. What the boosters actually contain, what the studies on collagen and skin show, and how your body builds its own collagen from amino acids and vitamin C. Plus an honest comparison with protein powder.

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Athletische Person bereitet in heller Küche einen pflanzlichen Proteinshake zu, Fokus auf der abgemessenen Portion im Shaker
  • by Florian Schäfer

Leucine Daily Intake for Athletes: How Much Do You Really Need?

Leucine is the trigger for muscle growth, not just a building block. How much you need per day and per meal, why extra leucine alone does nothing and whether plant protein hits the MPS threshold. With ISSN data, the Morton meta-analysis and Gorissen leucine values.

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Holzschale mit cremefarbenem Baobab-Fruchtpulver, daneben bernsteinfarbene Akaziengummi-Tropfen auf warm-beigem Untergrund
  • by Florian Schäfer

Prebiotic Fibres: What Baobab and Acacia Actually Do in Your Gut

Soluble fibres like baobab and acacia gum are classified as fermentable and partly prebiotic in current research. What the studies actually show, where the limits sit and what it means for you as an athlete. With Eveleens Maarse 2024, Riedel 2025 and Momo Cabrera 2024, honestly framed.

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Athletische Person in fokussierter Pose neben olympischer Langhantel mit mittelgroßen Scheiben in einem hellen, minimalistischen Gym-Studio, weiches Tageslicht von der Seite, Konzentration vor dem nächsten Arbeitssatz
  • by Florian Schäfer

Progressive Overload: Why Your Training Stalls Without It

Progressive overload is more than just adding weight. Research recognises several equivalent progression pathways: load, repetitions and proximity to failure. Schoenfeld 2017, Robinson 2024, Plotkin 2022, Chaves 2024 and Roberts 2023 explain why weekly volume is the overarching variable and how to progress cleanly by experience level.

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Pflanzlicher Protein-Shake im Glas neben Haferflocken und Hülsenfrüchten auf hellem Holztisch bei weichem Tageslicht
  • by Florian Schäfer

Protein Powder and Gut Health: What Really Happens in Your Gut

Does a high protein intake stress your gut? What really happens in the colon when a lot of protein arrives, and why fibre counter-regulates the gut flora measurably. Two meta-analyses and recent reviews show it is not the amount of protein but the substrate balance that decides.

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Athletische Person mit Langhantel im hellen Gym-Studio, weiches Tageslicht von der Seite, fokussierte Konzentration vor dem nächsten Satz
  • by Florian Schäfer

Training Frequency for Muscle Building: How Often Per Week Should You Hit Each Muscle Group?

Once, twice or three times per week per muscle group? What four meta-analyses from the Schoenfeld group and Grgic 2018 reveal about training frequency for muscle building, why weekly volume is the real lever and which frequency actually fits each experience level.

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Geöffnete BCAA-Dose neben einem Glas Proteinshake auf einer hellen Holzoberfläche, weiches Tageslicht
  • by Florian Schäfer

BCAA Effects on Muscle Building: Do You Really Need Them?

BCAAs on top of your protein shake, smart move or wasted money? What 5 reviews and a meta-analysis of 49 RCTs reveal about BCAA effects on muscle building, why leucine is the real trigger and when complete protein clearly beats a BCAA tub.

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Person an Klimmzugstange mit Front Lever Hold im Park, natürliches Tageslicht, Holzboden im Vordergrund
  • by Florian Schäfer

Calisthenics Nutrition: How Much Plant Protein Do You Actually Need?

Calisthenics athletes need less protein because they only train with bodyweight? Not true. How much plant protein you actually need for serious skill sessions, why leucine content per meal matters even without barbells, and when extra carbohydrates really make a difference.

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Drei Schälchen mit Hülsenfrüchten und Getreide auf Holzbrett, natürliches Tageslicht
  • by Florian Schäfer

Vegan Amino Acids: Which Ones Run Low and How to Cover Them

Vegan diets cause amino acid deficiencies? Only if daily intake and per-meal dose are off. Which amino acids actually run low on plant-based diets, how to optimise your profile, and why leucine content per meal is the real lever.

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