Magazine

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 the 2.5 g leucine-per-meal threshold 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 the 2.5 g leucine-per-meal threshold is the real lever.

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Glas mit cremigem pflanzlichem Proteinshake auf hellem Holzbrett, daneben Erbsen und ein offenes Wissenschaftsbuch, naturgrünes Licht
  • by Florian Schäfer

Vegan Protein With Digestive Enzymes: DigeZyme in Review

Plant protein is digested less efficiently than whey – part of the amino acids ends up in the colon instead of in muscle. Digestive enzymes like DigeZyme can close the gap. What the research shows, what DigeZyme actually does, and what to look for when buying.

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Veganer Sportler beim Krafttraining – pflanzliches Protein im Sport
  • by Florian Schäfer

Plant Protein in Sports: What 12-Week RCT Data Show on Strength, Endurance, and Muscle Growth

A 12-week RCT and two systematic reviews agree: at 1.6 g of protein per kg of body weight, muscle mass and strength gains are the same on a plant-based and an omnivorous diet. The real gaps sit elsewhere, with B12, iron, and creatine. Here is what the data actually show for plant-based athletes.

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Person bereitet eine Mahlzeit mit pflanzlichen Proteinquellen vor – Hülsenfrüchte, grünes Gemüse und ein SYNTYZE Proteinpulver-Shaker auf einer hellen Küchenoberfläche
  • by Florian Schäfer

Nutrition Plan for Muscle Building: What Beginners Actually Need (and What They Don't)

Eating more isn't enough for muscle building – it's about the distribution. 1.6 to 2.0 g protein per kg per day, a moderate calorie surplus of 200–300 kcal, and carbs as training fuel. Here are the numbers from sports nutrition science, translated for beginners.

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