Muscle building is only possible with the right combination of training, nutrition and regeneration. Supplements can provide targeted support - for example by optimizing the protein supply after training or increasing performance during a workout. They do not replace a meal, but help you to provide your body with the nutrients it needs for effective muscle growth. High-quality products such as whey protein, creatine or amino acids are a valuable supplement, especially during intensive training phases.

What does muscle growth (hypertrophy) actually mean?

Muscle growth, also known as hypertrophy, is your body's natural response to targeted training stimuli. This stimulates what is known as muscle protein synthesis: after training, the formation of new muscle protein runs at full speed in the so-called anabolic phase - this is precisely the mechanism behind real muscle growth1.

Muscle building is not only relevant for bodybuilders, but also for anyone who wants to improve their general fitness, health and body composition. Consistency and patience are the most important factors here: Only those who train regularly and eat a balanced diet will see long-term results.

What really makes your muscles grow?

Above all, targeted training stimuli, an adequate protein intake and sufficient regeneration are the key factors for effective muscle growth.

Training: your foundation for muscle growth

Regular and progressive strength training is the basis for all muscle growth. The principle of progressive overload - the continuous increase in training load - has been scientifically proven and is considered a key stimulus for muscle growth¹. It's not just the weight on the barbell that counts, but also the correct technique and the right training intensity.

Training principles for maximum success

In order to achieve optimum results, you should adhere to the following training principles:

• Intensity: train with sufficient resistance to challenge your muscles.
• Volume: The total number of sets and repetitions per muscle group is crucial.
• Frequency: Train each muscle group at least twice a week to maximize muscle growth.

Compound exercises (such as squats, bench presses or pull-ups) work multiple muscle groups simultaneously and are particularly effective for building strength and mass. Isolation exercises (such as bicep curls or leg extensions) help to specifically strengthen and shape individual muscles. A balanced training plan combines both types of exercise and is individually adapted to your goals and training level.

What really helps build muscle?

The most effective way to increase muscle mass is not a secret, but a well thought-out combination: progressive strength training, cleverly selected exercises and sufficient recovery. Only the interplay of these factors ensures that your training shows results - visibly and noticeably.

Don't forget regeneration!

Breaks and sleep are essential for building muscle. Muscle fibers are stimulated during training, but the actual growth takes place during rest periods. So make sure you get enough sleep (at least 7-8 hours per night) and plan regular training-free days so that your body can recover optimally.

Nutrition: the fuel for your muscles

Training alone is not enough - without the right nutrition, you won't be successful. To build muscle, you need a slight calorie surplus so that your body has enough energy for growth. A balanced intake of macronutrients plays a key role in this.

• Carbohydrates: These are the primary source of energy for your body and provide the necessary power for intensive training sessions. About 4 kcal per gram. "Carbs" also ensure the metabolism of protein and fat. Carbohydrates are the only way to properly utilize the other two nutrients.
  
  
• Fats: They support hormonal processes and the absorption of fat-soluble vitamins. Not all fats are healthy. Fats from nuts, on the other hand, are good for the body and should be included in the diet. If you want to build muscle mass, it is necessary to consume more calories than your body can utilize. These calories should not, of course, be stretched with unnecessary fat. There is no point in exceeding your calorie requirement by 2000 fat calories.
  

A balanced ratio of these macronutrients not only supports muscle building, but also recovery after training. Make sure to adjust your diet according to your individual needs and training goals.

Protein as a building block for your muscles

Protein is essential for repairing and building muscle tissue. For athletes in particular, adequate protein intake is crucial to support muscle protein synthesis and prevent muscle breakdown.

Protein for bodybuilders and anyone who wants to build muscle is therefore a must. Protein products for muscle building such as shakes or protein bars are practical helpers to cover your daily requirements.

How much protein do you really need?

The optimal protein intake to support muscle building is a central topic in the field of sports nutrition and is covered in numerous scientific publications. How much protein you really need depends on various factors - including your body weight, your training goal, your gender and your general state of health.

Protein requirements and muscle building

According to the International Society of Sports Nutrition (ISSN), the ideal daily protein requirement for muscle building is between 1.6 and 2.2 grams per kilogram of body weight. This recommendation is based on extensive scientific evidence and applies to exercisers who want to maintain or build muscle mass2.

Other studies also confirm this information. In their meta-analysis, Morton et al. (2018) show that a daily protein intake of approx. 1.6 g/kg body weight is optimal for muscle building, although amounts in excess of this could only provide limited additional benefits3.

Different needs - depending on activity level

Not everyone needs the same amount of protein. How much you actually need depends largely on how frequently, intensively and purposefully you train.

• Recreational athletes who are regularly but moderately active usually get by with 1.2 to 1.6 g of protein per kilogram of body weight. This amount is sufficient to promote regeneration and maintain muscle mass - without unnecessary excess4.
  
  
• However, those who train more intensively, for example as part of a hypertrophy or strength training plan, have a higher requirement. In these cases, a protein intake of 1.6 to 2.2 g/kg body weight is advisable to specifically support muscle growth.
  
  

Protein requirements for women

Women also benefit from increased protein consumption, especially for strength training or hypertrophy goals. Studies show that women need similar amounts as men - 1.6 to 2.0 g/kg body weight per day is recommended to optimally support muscular adaptations5. Individual factors such as hormonal status, body composition and training intensity must be taken into account.

An overview of good protein sources

The body needs high-quality proteins to build, regenerate and maintain muscles. Natural sources of protein include meat such as chicken or beef, as well as fish such as salmon or tuna. Dairy products such as low-fat quark, cottage cheese or Greek yogurt as well as eggs provide complete proteins with a high biological value. Plant sources such as lentils, chickpeas, beans, nuts and seeds also contribute effectively to protein intake - especially in a vegetarian or vegan diet.

Protein supplements such as whey protein, vegan protein powders or protein bars are a practical supplement to easily cover your needs.

Which supplements push your muscle building?

If you want to get the most out of muscle building, you need more than just training discipline and a protein-rich diet. Especially during intensive training phases or when everyday life leaves no gaps, it can be difficult to cover your nutritional requirements through diet alone.

This is where targeted supplements come into play. They provide you with exactly what your body needs right now - at the right time and in the optimum form.

These supplements support you effectively:

• 100% whey protein: Fast and high-quality source of protein to support muscle building and regeneration directly after training.

• Creatine: Increases physical performance during short, intensive workouts such as strength training or sprints.
  
• EAAs + Energy ZERO: Provides essential amino acids for muscle supply and contains additional energy boosters for training sessions.
  
• Masstodon Weight Gainer: High-calorie shake for effective mass building with increased calorie requirements.
• 100% Vegan Protein ZERO: Plant-based protein with no added sugar - ideal for vegan athletes who want performance without compromise.
  

To get the most out of your training, it's worth focusing on high-quality sports nutrition that reliably supplies your body with the right nutrients.