Magazine

Aufgerollte Trainingsmatte und Sportschuhe auf hellem Holzboden im Morgenlicht, Sinnbild fürs Dehnen vor dem Training.
  • by Florian Schäfer

Stretching Before or After a Workout: What the Research Really Says

Stretch first or you'll pull something? Static stretching before a workout only slightly lowers maximal strength and prevents no injuries. What the meta-analyses really show, and how to use dynamic warm-ups and static stretching for flexibility the right way.

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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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Laufschuhe neben einer Kurzhantel auf hellem Holzboden im Morgenlicht, Sinnbild für Cardio und Krafttraining.
  • by Florian Schäfer

Cardio and Muscle Growth: Does Endurance Training Sabotage Your Gains?

Does cardio really eat your muscle? The interference effect is real but moderate, and it hinges on modality, frequency and duration. What the studies show and how to combine endurance and strength training without sacrificing your strength and muscle gains.

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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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Sportler beim Kniebeugen mit Langhantel in einem hellen, minimalistischen Gym, Gewichtsscheiben im Hintergrund.
  • by Florian Schäfer

Full-Body vs Split Training: What Actually Builds More Muscle

Split is seen as the serious route, full-body as beginner stuff. The head-to-head evidence disagrees: at equal weekly volume, both build the same muscle. What actually matters, and which split fits your training days, explained with the 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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Sitzender Sportler stützt eine Hand auf den Oberschenkel nach dem Training, Seitenlicht auf Holzboden im Gym.
  • by Florian Schäfer

Training With Muscle Soreness: Should You Train? What the Science Says

Sore muscles the morning after a workout, now what? What DOMS really is, whether you should train, what actually helps and what is just a myth. Backed by current meta-analyses, honestly framed instead of bro science.

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