Blog

This blog explains why raspberries are true superfoods for athletes. It contains a detailed nutritional table, scientific findings on recovery, studies on antioxidants and fat burning, as well as practical nutritional tips for daily fitness routines.

This blog provides important insights from sleep and sports studies, explains how sleep influences muscle growth and recovery, illustrates hormonal and molecular mechanisms, offers practical recommendations (including napping and sleep hygiene), and provides an overview table for quick reference.

This blog explains in detail why electrolytes are indispensable for athletes. It illustrates how sodium, potassium, magnesium, and company affect muscle contraction, performance, and recovery. Furthermore, you will learn when water is sufficient, when sports drinks are necessary, and how you can mix an ideal rehydration drink yourself. A clear table summarizes the most important electrolytes, their functions, and food sources. Scientific studies confirm their effect on endurance, fluid balance, and cramp prevention.

This blog scientifically explains how many repetitions are ideal for muscle building, which physiological mechanisms are behind it, and which studies prove it. It also includes practical tables, a sample plan, and tips on optimal intensity for maximum hypertrophy.

This blog highlights the five most common vitamin deficiencies of the 21st century – Vitamin D, B12, C, B9 (Folate), and A. It explains causes, symptoms, and practical solutions, backed by scientific insights. The article demonstrates how modern diets can lead to silent deficiencies – and how you can restore balance through conscious eating, sunlight, and targeted supplementation.

This blog demonstrates how athletes with lactose intolerance can adjust their diet despite the need for protein, which whey products are suitable, what plant-based alternatives exist, and what to consider when making shakes. This makes fitness possible without digestive issues.

This blog explains whether gluten-free products are truly beneficial for athletes or just a trend. It contains scientific information about gluten, a detailed table of food choices, tips for muscle building and energy provision, and a clear assessment of when a gluten-free diet in fitness is truly worthwhile.

This blog reveals which supplement combinations truly make sense – from Protein + Creatine to D3 + K2 and Magnesium + Zinc. Through scientific studies, dosage recommendations, and a clear table, you will discover how to optimally support muscle growth, recovery, and energy.

This blog provides valuable tips on proper technique, an exercise chart with alternatives, recommendations for core training, guidance on warming up, breathing, and recovery – and shows how you can prevent back pain in fitness in the long term.

This blog explains why the upper chest is often more crucial for a balanced and aesthetic overall appearance than the middle or lower chest. It outlines the anatomical foundations, dispels myths, and includes a practical chart with the best exercises for targeting and strengthening the upper chest area. Furthermore, it clarifies why a well-developed upper chest makes the difference between a flat and a truly impressive chest.

This blog contains valuable information on the effectiveness of planks, a detailed guide to proper technique, a clear table of the most important variations, scientific background on core stability, and tips on how to incorporate planks sensibly into your training plan.

This blog explains what gainers are, what ingredients they contain, who can benefit from them, and what advantages and disadvantages they offer. It illustrates how athletes can more easily achieve a calorie surplus with gainers, what risks are involved, and what healthy alternatives exist.