Magazine

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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Schüssel mit Haferflocken, Beeren und Hülsenfrüchten auf einem Holztisch, warmes Licht
  • by Florian Schäfer

Fibermaxxing: What the Fiber Trend Means for Protein Users

95% of people don't eat enough fiber. Fibermaxxing wants to change that. But how does this trend fit your protein shake? We look at what the research says and how protein and fiber work together.

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Aufgeschnittene Baobab-Frucht mit weißem Fruchtpulver, Akaziengummi-Stücke und pflanzliches Proteinpulver in Keramikschale auf Holzbrett, Vanilleschoten daneben, türkisfarbenes Leinentuch im Hintergrund
  • by Florian Schäfer

Protein Powder Without Artificial Sweeteners: What You Should Know

Nine out of ten protein powders contain sucralose, aspartame, or acesulfame-K. Research shows: probably harmless, but not proven safe. What are the alternatives, and can you skip sweeteners entirely?

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Frau bereitet in einer hellen Küche einen grünen Proteinshake mit pflanzlichem Proteinpulver zu, Morgenlicht auf Holzarbeitsplatte mit Banane und Beeren
  • by Florian Schäfer

Can You Lose Weight with Plant-Based Protein Powder?

1.6 kilograms. That's how much more weight people lose in trials when they increase their protein intake. The meta-analysis covers 37 RCTs. But does it matter whether the protein comes from whey or peas? The answer involves thermogenesis, satiety hormones, and fiber.

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Junger sportlicher Mann schläft entspannt in abgedunkeltem Schlafzimmer, warmes Morgenlicht fällt durch Vorhänge auf weiße Bettwäsche, türkisfarbene Wasserflasche auf dem Nachttisch
  • by Florian Schäfer

Sleep Is Your Strongest Supplement

Sleep. Eight hours. Non-negotiable. Or is it? Research shows: just one bad night reduces muscle protein synthesis by 18 percent. Cortisol rises, testosterone drops. What happens in your body at night, why pre-sleep protein isn't the game-changer it's made out to be, and what actually matters.

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Akaziengummi-Stücke und aufgeschnittene Baobab-Frucht auf Marmorflaeche, Glasschale mit löslichem Ballaststoffpulver in der Mitte, Holzlöffel daneben, türkisfarbenes Leinentuch im Hintergrund
  • by Florian Schäfer

The Forgotten Ingredient: Fiber in Protein Powder

Fiber in protein powder is rare. Not because it doesn't work, but because formulation is technically challenging. Modern soluble fibers solve the problem.

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Sportliche Person entspannt mit geschlossenen Augen auf hellem Sofa in minimalistischem Wohnzimmer, Schaumstoffrolle und türkisfarbenes Fitnessband auf dem Boden, Morgenlicht durch große Fenster
  • by Florian Schäfer

Rest Days: Why Training Less Often Builds More Muscle

Your muscles don't grow in the gym – they grow after. Muscle protein synthesis peaks 24 hours post-workout and takes up to 48 hours to complete. Interrupt this process by training too soon and you're sabotaging your own progress. The science behind rest days.

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Zwei Hantelscheiben-Stapel auf Betonboden durch eine Kreidelinie getrennt: links mehrere leichte Scheiben, rechts eine schwere Scheibe, Notizbuch mit türkisfarbenem Einband daneben
  • by Florian Schäfer

Volume vs. Intensity: Which Training Path Is Right for You?

More sets or training closer to failure? New meta-analyses show: both paths work. How to properly combine volume and proximity-to-failure, and why efficiency often matters more than extremes.

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Geteilte Komposition: links unordentlicher Haufen verschiedener Proteinpulver-Scoops in Beige- und Brauntönen, rechts ein sauber gemischter Proteinshake im Glas auf türkisfarbenem Untersetzer
  • by Florian Schäfer

Plant-Based Proteins Have a Problem

Plant protein has real weaknesses: lower digestibility, less leucine, incomplete amino acid profiles. But research also shows how each of these problems can be solved.

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