Magazine

Kürbiskerne, Mandeln, Haferflocken und dunkle Schokolade auf hellem Holztisch, natürliche pflanzliche Magnesiumquellen.
  • by Florian Schäfer

Magnesium and Muscle Function: Daily Needs, Effects and Plant Sources

Magnesium and muscle function, explained honestly: what the mineral actually does in your muscle, how much you need as an athlete, why it works less against cramps than you'd think, and which plant foods cover your needs.

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Proteinreiche pflanzliche Mahlzeit mit Hülsenfrüchten und Gemüse neben einer Hantel auf hellem Tisch.
  • by Florian Schäfer

Keep Muscle While Losing Fat: Protein & Training

The scale shows one number, but whether you lose fat or muscle decides your result. Three levers protect your muscle in a calorie deficit: resistance training, enough protein and a moderate pace. What the studies show, and why building muscle in a deficit is even possible.

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Sojabohnen, Edamame und Tofu auf hellem Holztisch in warmem Tageslicht, daneben ein Glas Sojadrink.
  • by Florian Schäfer

Soy and Testosterone: Does Soy Make Men Feminine? What 41 Studies Show

Does soy make men feminine and lower testosterone? The research gives a clear answer. We look at what 41 studies show about soy and hormones, why phytoestrogens act differently than oestrogen, and whether soy protein really slows your muscle growth.

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Notizbuch mit handschriftlichen Makro-Berechnungen neben Haferflocken, Banane und einem cremigen Shake auf hellem Holztisch.
  • by Florian Schäfer

Calculate Macros for Muscle Building: The Step-by-Step Method

Calculate your muscle-building macros without guessing: the full method for calories, protein, fat and carbs, with the evidence behind each number, a worked 75 kg example, and when to recalibrate.

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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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