If your goal is to build muscle mass and/or improve your body composition, protein powder and nutritional supplements can be very helpful. In part 1 of our blog post series "Supplements for building muscle", we'll tell you which basics you should definitely have in your nutrition plan to optimize your progress!
PROTEIN AND/OR AMINO ACIDS:
Proteins are the building blocks of our muscles – and amino acids are the building blocks from which proteins are composed.
The International Society of Sports Nutrition (ISSN) recommends 1.4 - 2.0 g per kilogram of body weight per day for maintaining and building muscle mass (Jäger et al. 2017).
For a person weighing 70 kg, this means a daily protein intake of 98 – 140 g.
The ISSN recommends portion sizes of 20-40 g of protein throughout the day – ideally every 3-4 hours (Jäger et al. 2017).
It is important that the protein consumed is of high quality. Milk proteins (e.g. whey and casein), meat, fish, eggs and also plant proteins such as pea protein have a high-quality amino acid profile.
In addition to their function as building blocks, amino acids can also function as signaling molecules. For example, the amino acid L-leucine stimulates muscle protein synthesis - which, in the presence of the other eight essential amino acids, results in the building of muscle mass.
Even if the recommended daily protein intake can be achieved through a normal diet, supplementing with high-quality protein (e.g. Premium Whey) or amino acids (eg Premium EAA or Premium Amino) makes sense.
While a protein shake can be a quick, tasty snack or post-workout meal, EAA drinks are perfect for consumption during training.
The intake of 30-40 g of casein increases muscle protein synthesis overnight (Jäger et al. 2017). In addition to low-fat curd cheese, our popular Protein 80 Plus or our Day & Night Casein for taking before bedtime.
Tip: Our Protein 80 can be perfectly shaken in a little water and then stirred into low-fat curd cheese – for an incredibly delicious pre-bedtime snack with lots of protein!
CREATINE:
Creatine is a nitrogen-containing organic compound produced by the body. The body can produce creatine in the liver, kidneys and pancreas from the amino acids glycine, arginine and methionine. In the body, around 90% of creatine is found in muscle cells, where the compound serves as a source of energy for the muscles.
Creatine is primarily absorbed through food from animal skeletal muscles (meat, fish). The additional intake of a supplement can increase muscle storage beyond the usual level.
The daily intake of 3 g of creatine increases explosive strength during intensive short-term exercise. Because creatine is bound to phosphate and acts as an extra energy store in the muscle cells, the muscles can produce more power at higher creatine levels, which can lead to increased strength.
More strength means a higher training stimulus, which in combination with a protein-rich diet in turn increases positively influence muscle building can.
Creatine is the best-researched dietary supplement with regard to increasing athletic performance (Kreider et al. 2017).
In addition to the undisputed positive effects on muscle strength, creatine has virtually no side effects for healthy people.
MYTH AND TRUTH
Contrary to previous recommendations to take it as a “cure”, it has been known for some time that long-term use is not only absolutely safe, but also makes sense.
Since creatine is stored almost entirely in the muscles, the myth of "bloating" is also invalid. Water retention under the skin is often described as an undesirable side effect, which is not correct. Creatine does bind water, but only in the muscle cells, which results in a more voluminous look, among other things.
Another myth is that taking creatine has a negative effect on kidney health. There is also no evidence for this side effect. no reliable scientific evidence . For people with healthy kidney function, taking creatine is therefore safe (Kreider et al. 2017).
In addition to its positive effects on physical performance, creatine is also being studied for its neuroprotective (protection of the nervous system from degeneration) and anti-inflammatory effects – with promising results so far. Further research in these areas could prove to be a true all-rounder stand out!
Because of its good safety profile, reliable effect and good price-performance ratio, we recommend creatine without exception to all of our Weider athletes, from beginners to advanced.
We offer various forms of creatine. In addition to our Pure Creatine Powder we also offer Creatine capsules with creatine monohydrate, creatine hydrochloride or our legendary Krea-Genic to.
CAFFEINE:
Next to water and tea, coffee is the most consumed beverage in the world. While coffee lovers enjoy the roasted aroma and bitter taste, other people turn to energy drinks, green tea or mate to take advantage of the stimulating effect of caffeine.
In addition to the mentally stimulating effect, caffeine actually has an effect on muscular endurance and muscle strength. Similar to creatine, these improvements in training performance also have a positive effect on muscle building at the end of the day. Those who train harder, eat appropriately and ensure adequate regeneration will ultimately be rewarded with muscle growth.
The direct effect of caffeine on muscles is most likely modulated by the mobilization of calcium ions, which are essential for muscle contraction and can therefore increase muscle strength (Guest et al. 2021). A decrease in calcium release leads to muscle fatigue, which can be prevented or delayed by the intake of caffeine (Guest et al. 2021).
Doses of 3-6 mg per kilogram of body weight have shown reliable increases in exercise performance, with the lowest effective dose possibly being 2 mg per kg of body weight (Guest et al. 2021).
Since the European Food Safety Authority (EFSA) recommends maximum single doses of 200 mg and a maximum total intake of 400 mg of caffeine per day, our recommendations are based on this assessment.
Based on the assumed lowest effective dose of 2 mg per kg of body weight, a person weighing 100 kg would be well served by taking 200 mg before sporting activity.
Depending on the source of caffeine (tablets, capsules, drinks) and the fullness of the stomach, it is recommended to take it about 30-60 minutes before strength or endurance training.
We also offer numerous options when it comes to caffeine: From our highly effective One Energy capsules, via the practical Rush Ready-to-Drink in the 250 ml can and the high-dose HZRD Shot for on the go, to the complete HZRD Pre-Workout with L-citrulline and L-arginine – our caffeine range has something for every taste!
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