Magazine

Frau ab 50, athletisch, beim Krafttraining mit Kurzhanteln, dunkler Hintergrund mit Teal-Akzent
  • by Florian Schäfer

Sarcopenia: Why Your Protein Needs Increase with Age – and How You Can Counteract It

Sarcopenia isn't inevitable. How much protein you actually need as you age, why leucine is the deciding factor – and what this means for plant-based protein sources.

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Protein-Mahlzeiten auf einem Küchentisch: Hülsenfrüchte, Tofu und ein Proteinshake auf hellem Hintergrund
  • by Florian Schäfer

How Much Protein Do You Actually Need? What the Meta-Analyses Show

1.6 g protein per kilogram – that's the number you see everywhere. What meta-analyses with 1,863 participants really show: who the plateau applies to, how to distribute your daily intake, and why age plays a bigger role than most people think.

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Cremiger pflanzlicher Proteinshake im Glas neben aufgeschnittener gelber Erbse, grünen Erbsen und feinem weißem Enzympulver in einem Keramikschälchen auf hellgrauer Fläche
  • by Florian Schäfer

Protein Powder Bloating: The Digestive Mechanism Explained

Bloating after a protein shake isn't caused by protein itself – it's caused by undigested peptides that ferment in the colon. How digestive enzymes address this mechanism and what the current research shows.

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Schwarze Hantelstange auf einem Squat-Rack in einem dunklen Gym – Post-Workout-Setting
  • by Florian Schäfer

The Anabolic Window: Bigger Than 30 Minutes – What the Research Really Says

The 30-minute window is a myth. The post-workout window is real – and according to meta-analyses, much bigger than expected. What the research says about timing, dose, and the leucine threshold.

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Aminosäureprofil-Vergleich: Erbsenprotein, Ackerbohnenprotein und Whey im Überblick – SYNTYZE Magazin
  • by Florian Schäfer

Pea Protein + Fava Bean Protein: Why the Combination Works Better

Pea protein has a gap: methionine. Fava bean protein doesn't fully close it, but broadens the IAA spectrum. What the research actually says — and why L-leucine is the decisive third building block.

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Rückseite einer Proteinpulver-Verpackung mit Zutatenliste und Nährwerttabelle, Nahaufnahme auf weißem Hintergrund
  • by Florian Schäfer

How to Read Protein Powder Labels: Ingredient List and Nutrition Facts

90% of protein powders don't disclose where their main ingredient comes from. The back of every package is regulated by law. In two minutes you can read and evaluate: ingredient list order, E-numbers, nutrition facts, and the one leucine value that never appears on the label.

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Zwei Schalen mit pflanzlichem Proteinpulver und Whey-Pulver auf weißer Marmoroberflaeche, gelbe Erbsen und Ackerbohnen links, Forschungspapier in der Mitte
  • by Florian Schäfer

Plant Protein vs. Whey: What Does the Science Really Say?

Plant protein builds less muscle than whey? Current studies paint a different picture. At sufficient doses with optimized leucine content, RCTs and meta-analyses show comparable results for muscle strength and lean mass. Why formulation matters more than source.

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Person beim Bizepscurl mit Kurzhanteln in einem hellen Home-Gym mit natürlichem Licht
  • by Florian Schäfer

GLP-1 Medications: Losing Weight, but at What Cost?

GLP-1 drugs like Ozempic and Wegovy work for weight loss. But up to 45% of that loss can be muscle mass. Protein (1.2-1.6 g/kg) and resistance training are the two levers that make the difference. Here's what the research shows.

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Person bereitet Proteinshake mit Obst in heller Küche vor
  • by Florian Schäfer

Vegan Muscle Building: Nutrition, Protein and What the Research Says

Plant-based protein builds muscle just as effectively as whey when leucine, dosage, and protein source are right. What 2024-2025 research shows.

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