Muscle & strength

Popular product combination for your goal Muscle & Strenght

Whey Isolate 94 Short info

RUB CHF 0.00

Highest quality and value, grass-fed Whey
Gentle CFM manufacturing process for unadulterated quality
Ideal for building and maintaining muscle mass and improved regeneration
Dietary support of weight reduction & convalescence

Protein 50 Short info

RUB CHF 2.60

Only 2 g of impact carbs in a bar
Very tasty chocolate bar with 50% of proteins
Without choco coating

Creatine Monohydrate Short info

RUB CHF 2.800.00

100% pure Creapure® Creatine Monohydrate
improves the physical performance during repeated, intensive short-term exercise
ideal in anaerobic, high-speed and maximum power exercises (e.g. sprint, weight-lifting and interval loads)

Muscles & Strenght

Fitness and recreational athletes share the same goal: stay fit and healthy and look the part! An aesthetic muscular body and health are of primary importance, whereas the development of functional strength is a secondary effect. In contrast, competitive athletes strive for functional strength. Nonetheless, the nutritional requirements remain the same independent of whether the focus lies on the development of aesthetic muscles or strength. Here, protein is of key importance and should be consumed in sufficient amounts at every meal. Too little protein will not stimulate muscle development enough (anabolic stimulus) and if also not consumed regularly, muscle will start to break down (catabolism).

It is recommended to consume 20-30g of protein every 3-4 hours including the usual meals. These guidelines may vary depending on the workout and daily routine e.g. by combining fast and slow digesting proteins. Even on rest days sufficient protein should be consumed throughout the day. Click on the tab for more information on the topic.

Muscle Development & Mass Gain

Apart from choosing the right approach for a strength training that focuses on muscle hypertrophy (growth of muscle cross-sectional area), the diet also has to be adapted accordingly. It is especially important to maintain a positive energy balance with enough protein but also carbohydrates - low carb diets should be avoided. It also makes sense to consume carbohydrates before and/or after workouts to ensure that the energy required to fuel high-intensity exercise is available. In addition, creatine supplements can be used to enhance strength and thus enable a more intense training. Protein shakes containing fast-digesting whey protein are ideally consumed within 30 minutes after a workout or 30-60 minutes before, depending on the workout and daily routine. Unless carbohydrates are not consumed in any other way, protein shakes should either be enriched with maltodextin or replaced by a blend of both. Such a carbohydrate protein combination should be consumed again within two hours after the workout or replaced by a whole meal. Before going to bed another meal containing slow-digesting protein should be consumed in order to keep the usual catabolism phase during night as short as possible.

Strength & Power

The importance of carbohydrates for strength training is often underestimated. Trainings have to be intense enough in order to stimulate muscle development and only carbohydrates provide the fuel required for such intense trainings. In addition, creatine supplements can be used to enhance strength and thus enable a more intense training.

Pump/Pre-Workout

Apart from caffeine, commonly used in weight-lifting to enhance performance, supplements that promote nitric oxide (NO) metabolism are also very popular. During weight-lifting blood flow increases in order to eliminate lactic acid and supply the muscle with sufficient oxygen and fuel. This increased blood flow causes the muscle pump effect which depends on NO formation.

Fat Metabolism/Definition

A person who is overweight or obese but desires to build up muscle mass should reduce calories but take care to consume enough protein. Calories can be reduced by substituting some of the protein with essential amino acids or by low carb meals and supplements that support fat metabolism.

Joints

Intense strength training with heavy weights not only requires muscles but also slow-adapting ligaments, tendon, cartilage and joints which are primarily composed of collagen, glucosamine and chondroitin. These structural macromolecules occur naturally in foods of animal origin such as gelatine (collagen) and connective tissue but they are only found in small amounts in classic protein powders.