Magazine

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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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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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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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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Bunte Schale mit Hülsenfrüchten, Walnüssen und Brokkoli auf hellem Holz, daneben Reagenzglas und ein Notizbuch
  • by Florian Schäfer

Micronutrients for Vegan Athletes: What's Really Missing and How to Prevent Gaps

Vegan athletes combine two risk profiles: higher micronutrient demand from training plus structurally lower intake of B12, iron, zinc, and omega-3. Which values are truly critical, what the studies show about deficiency rates and performance impact, which blood tests are worth it, and where supplementation makes sense – without taking everything blindly.

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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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Weißes Kreatin-Monohydrat-Pulver auf dunklem Schiefer mit grünen Pflanzenelementen, sauberes Produktfoto im SYNTYZE-Stil
  • by Florian Schäfer

Vegan Creatine: Why Vegans Benefit More

Vegans start with lower muscle creatine stores and benefit more from supplementation than omnivores. This article explains the mechanism, reviews current evidence, and gives practical dosing guidance.

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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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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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