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Protein, supplements and training: explained soberly
Over 130 guides on protein, amino acids, creatine, vitamins, training plans and home workouts, plus a requirement calculator, recipes and a glossary: sober, up to date and free of health claims.
130 articles · 84 glossary terms
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Topics
Protein types at a glance: whey, casein, plant-based and more
An overview of all common protein types from whey to collagen, with a comparison table and links to detailed guides.
02
Amino Acids: The Building Blocks of Protein
Structure, classification and functions of amino acids at a glance, with a table of all 20 proteinogenic amino acids and links to all guides.
03
Supplements for Sport and Fitness: A Factual Overview
All supplement categories at a glance, with the evidence rated from good to thin, plus safety and buying tips.
04
Training Plans: The Right Plan for Your Goal
How to use frequency, volume and progressive overload properly, and which training plan fits your goal and time budget.
05
Home Workout: Training Effectively at Home
How to train effectively at home with little or more equipment, which weekly structure makes sense and what matters for nutrition.
06
Buying guide: choosing protein powder and protein bars step by step
A step-by-step guide to choosing protein powder and protein bars using clear criteria, from goal and protein source to shelf life.
07
High-protein foods: animal and plant sources at a glance
An overview of animal and plant-based high-protein foods, with a table, tips for combining plant sources and simple everyday ideas.
08
Preparation: mixing, baking with and adding protein powder to meals
Practical tips for preparing protein powder: as a shake, in baking, in porridge or quark, with notes on lumps and meal prep.
09
Vitamins, Minerals and Nutrients for Athletes
Vitamins, minerals, antioxidants and electrolytes at a glance, with a table and guidance on when targeted supplementation can make sense.
Protein glossary: terms from A to Z explained
From A to Z: 84 terms explained
Welcome to eiweiss.com. For many years this site has explained what protein does in the body, which amino acids are behind it and which dietary supplements are actually worth using in sport. It has now been rebuilt from scratch: every article has been rewritten, checked and expanded, and dozens of new guides, a requirement calculator and a large glossary have been added.
We are not a shop and sell nothing ourselves. You will find no rankings, no best-of lists and no invented tests here, but clear explanations, tables of typical values and an honest assessment of what the research says and what is only advertising. Our texts are no substitute for medical advice: if you have a medical condition, are pregnant or take medication, please talk to a doctor.
What you will find here
The protein types section compares whey, casein, egg and plant-based sources. Under amino acids we explain all 20 building blocks of protein, from leucine to tryptophan, with dedicated guides on BCAAs, EAAs, arginine, glutamine and more. The supplements section gives a sober assessment of creatine, boosters, fat burners, joint nutrients and testosterone boosters, and vitamins and nutrients covers magnesium, vitamin D, omega-3 and electrolytes for athletes.
Under training plans you will find ready-made plans, from full-body training for beginners to push/pull/legs, each with a table, equipment and matching nutrition. Home workout shows how to train without a gym: with no equipment, with bands, dumbbells, a kettlebell or a pull-up bar, including a guide to setting up a home gym step by step.
The requirement calculator gives you an orientation within seconds of how much protein suits your weight and goal. The buying guide shows what to look for in powders, bars and capsules, the recipes offer high-protein ideas for everyday life, and the glossary explains almost 80 technical terms in a few sentences.
Guides
From the guides
Calculating Protein Requirements: Formula, Examples and LimitsRoughly estimate your own protein requirements with a simple formula and worked examples, including distribution over the day and the limits of the f…
Casein protein: slow absorption, evening shake and consistencyHow casein protein works, why it suits an evening shake and what distinguishes micellar casein from other forms.
Collagen Guide: What Collagen Protein Really IsCollagen explained soberly: origin, incomplete amino acid profile, typical use and limits as a food supplement.
Combining Plant Protein Sources: How to Cover All Amino AcidsGrains and legumes complement each other ideally in amino acids. Here is how plant-based combinations work in everyday life.