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Guides
Over 130 in-depth guides: proteins, amino acids, creatine, vitamins, training plans, home workouts, fat loss and muscle gain, sober and without promises.
20-Minute Workout: An Effective Training Plan for When Time Is ShortA compact 20-minute training plan for days with little time, including tips on getting it right.
3-Day Split Workout Plan: Structure, Exercises and SplitHow a 3-day split workout plan is structured, what equipment you need and how to distribute the three sessions sensibly across the week.
Ab Workout at Home: A Plan for a Strong CoreA core training plan for home with exercises for the straight, oblique and deep abdominal muscles as well as the lower back.
Full-Body Workout Plan for Beginners: Structure and ExercisesA full-body workout plan for beginners with an exercise table, suitable equipment and notes on technique and progression.
HIIT at Home: Setting Up Interval Training Without EquipmentWhat defines high-intensity interval training, which exercises suit home and what a HIIT plan for beginners looks like.
Setting Up a Home Gym: A Buying Guide With Order and Budget LevelsA buying guide for your home gym: space requirements, a sensible order of purchases and the benefit of each piece of equipment.
Home Workout Without Equipment: A Training Plan for HomeA complete full-body plan with bodyweight exercises that you can do at home without any equipment.
Home Workout With Dumbbells: A Training Plan for HomeA full-body plan with dumbbells for home, including weight selection, technique tips and suitable equipment.
Kettlebell Training at Home: Exercises, Technique and Training PlanHow to train strength and endurance at home with a single kettlebell, including technique and a training plan.
Training Legs and Glutes at Home: Exercises and Plan Without EquipmentHow to do squats, lunges and hip raises correctly at home, plus a training plan for strong legs and stable glutes.
Workout Plan for Muscle Building: Structure and PrinciplesHow a workout plan for muscle building is structured, which principles count and how training, equipment and nutrition work together.
Muscular Endurance Training: Method, Differences and PlanWhat defines muscular endurance training, how it differs from max strength and hypertrophy training, and a plan to get started.
Progressive Overload: Principle, Methods and Example PlanWhat progressive overload means, which ways there are to increase the load, and an example of progression over several weeks.
Training With a Pull-Up Bar: Exercises and Plan for HomeHow to train your back and arms at home with a pull-up bar, from the first assisted pull-up to a training plan.
Push, Pull, Legs: A Workout Plan Based on Movement DirectionHow a push pull legs plan is structured, which exercises belong in it and how to distribute the three sessions sensibly across the week.
Recovery and Sleep: Why Rest Brings ResultsWhy recovery and enough sleep help determine training success, and how to plan active recovery sensibly.
Resistance Band Training: A Plan for HomeA full-body plan with resistance bands for home, including band types, technique and practical equipment.
Strength Training After 40: Why It Becomes Important and How to StartWhy strength training after 40 becomes important for muscles, bones and joints, and what a starter or restart plan can look like.
Strength Training for Women: Myths, Benefits and a Starter PlanWhy strength training is worthwhile for women, which myths persist stubbornly and what a starter plan can look like in practice.
Upper Lower Split: A Four-Day Workout PlanHow an upper lower split is structured, which exercises belong in it and how to distribute the four sessions across the week.
Warm-Up and Mobility: Why It Is Worth It and How to Do ItWhy a well-thought-out warm-up is worthwhile, how mobility work complements it, and a concrete routine for before strength training.
Workout Plan for Weight Loss: Combining Strength and MovementHow a workout plan for weight loss combines strength and endurance training, and why maintaining muscle matters in a calorie deficit.
All-in-One Products for Muscle Building: What Is in Complete FormulasWhat is behind all-in-one products for muscle building, who they can be convenient for and where their limits lie.
Alpha-Lipoic Acid: Function in the Body, Sources and ContextWhat alpha-lipoic acid does in the body, which foods contain it and how to put possible supplementation into realistic context.
Amino Acids Against Wrinkles: What Is Really Behind ItWhat role amino acids play for collagen and skin structure, and why the advertising claims around anti-ageing amino acids need to be treated far more…
Amino Acids and the Immune System: The Connections ExplainedHow protein and individual amino acids relate to the immune system, and what an adequate supply really means for it.
Amino Acids for People with Diabetes: What You Should KnowAmino acids are sometimes advertised in connection with diabetes. Here you can find out, factually, what is known and why medical supervision remains…
Amino Acids for Muscle Building: What Actually CountsAmino acids are seen as building blocks for muscle growth. Here you can find out how they actually work and when a supplement beyond normal food make…
Amino Acids for Potency: What Studies Really ShowAmino acids such as L-arginine are often linked to potency. Here you can find out what the evidence actually shows and where its limits lie.
Amino Acids for Weight Loss: Realistic ExpectationsAmino acids are often advertised as fat burners. Here you can find out what role they can realistically play in weight loss and what actually counts.
Amino Acids as Natural Fat Burners: What Is Behind ItWhether and how amino acids can influence fat metabolism, and why the term natural fat burner should be treated with caution.
Amino Acids for Recovery After TrainingWhich amino acids matter for muscle repair and recovery after training, and how to fit them sensibly into your diet.
Antioxidants: Effects, Foods and Role in SportHow antioxidants work in the body, which foods supply the most and why isolated high-dose supplements do not automatically fare better.
Ascorbic Acid (Vitamin C): Function, Requirement and SportWhat ascorbic acid, i.e. vitamin C, does in the body, which foods provide it and how to put your requirement into context during sport and diets.
Aspartic Acid: Effect on Testosterone and the EvidenceWhy aspartic acid is advertised as a testosterone booster and what the rather contradictory evidence actually shows.
Avena Sativa: Oats, Green Oat Extract and the EvidenceHow avena sativa differs from ordinary rolled oats and why the advertising claims about testosterone and libido are barely supported by science.
Balanced Diet or Dietary Supplements: What Really Counts?A balanced diet and dietary supplements are often played off against each other. Here you can find out how the two work together and when supplementi…
BCAA: Branched-Chain Amino Acids Explained SimplyWhat branched-chain amino acids really do and why complete protein usually matters more for muscle building than isolated BCAA.
Beta-Alanine: Effect on Carnosine, Tingling and DosageHow beta-alanine buffers muscle via carnosine, why it causes tingling and which amounts are common in research.
Beta-Carotene: Sources, Effects and Dosage as a GuideHow beta-carotene works in the body, which foods contain it and why high-dose supplements call for caution in smokers.
Bitter Melon: Constituents, Use and EvidenceWhat bitter melon contains, how it is traditionally used and why the evidence on its effect on blood sugar remains thin.
Bitter Orange (Synephrine): Effects and Key RisksWhat synephrine from bitter orange is meant to do, why the evidence is thin and which cardiovascular risks you should know about.
Calciferol (Vitamin D): Formation, Effects and IntakeHow the body forms calciferol, better known as vitamin D, from sunlight and what it does for bones, muscles and the immune system.
Calcium: Function, Daily Requirement and the Best Food SourcesWhat the body needs calcium for, how high the usual daily amount is and which foods provide particularly large amounts of it.
Carb Blockers: Effect, Ingredients and What Research ShowsWhat carb blockers are meant to be, which ingredients such as phaseolamin they contain and why the evidence on their effect is so far thin and incons…
Carbohydrate Bars: Function, Use and CompositionWhat makes a carbohydrate bar, how it differs from a protein bar and an energy gel, and when using one in sport makes sense.
Carbohydrates in Sport: Function, Requirement and SupplementsWhy carbohydrates remain important for many athletes despite the low-carb trend and how you can estimate your needs as a guide.
Carnosine: Function in Muscle and EvidenceHow carnosine works in muscle, how it relates to beta-alanine and what research actually shows about endurance and muscle function.
Chondroitin: Effect on Joints and EvidenceWhat chondroitin is meant to do in joint cartilage, how it relates to glucosamine and what research actually shows about joint health.
Coleus (Coleus forskohlii): Effects and EvidenceWhat is behind coleus and its active compound forskolin, and why the evidence on fat loss and testosterone is so far thin and inconsistent.
Colostrum as an Amino Acid Source: Origin and AssessmentWhat is behind colostrum as a dietary supplement, and how reliable the claims about the immune system and recovery really are.
Creatine: Effects, Dosage and the Main Myths CheckedHow creatine works in muscle, why a loading phase is not necessary and what is really behind the myths about kidneys and water retention.
EAA Guide: Composition and Comparison with BCAAWhat is in EAA supplements, how they differ from BCAA and protein powder and when they can make sense.
Nutrition for Endurance Sport: Carbohydrates, Fluids and RecoveryHow nutrition in endurance sport differs from strength sport, and what role carbohydrates, fluids and protein play.
Fat Blockers: Effects, Evidence and RisksHow fat blockers are meant to work, what the evidence actually supports and which risks and nutrient losses you should know about.
Fat Burners: Ingredients, Evidence and RisksWhich ingredients fat burners contain, what the research actually shows and which risks and side effects you should know about.
Fat Burning: How It Really WorksWhat really happens in the body during fat burning, why calorie balance is decisive and how to put supplements into realistic context.
Fatty Acids in Sport: Saturated, Unsaturated and Daily RequirementWhat role saturated and unsaturated fatty acids play in the body and how athletes can get an adequate supply.
Fenugreek: Effects and EvidenceWhat fenugreek, known in German as Bockshornklee, contains, what it is traditionally used for and what research actually shows on blood sugar and tes…
GABA: Effects in the Nervous System and Role in SportWhat GABA does in the body as a neurotransmitter, what role it plays in sport and what the evidence shows for supplementation.
Glucosamine: Effects on Cartilage and Joints at a GlanceHow glucosamine works in the body, which forms exist and what the evidence actually shows for its effect on joint complaints.
Glutamine: Function in the Body, Sources and Effects in SportWhy glutamine counts as non-essential, what tasks it takes on in the body and what the evidence shows for supplementation in sport.
Glycine: Function, Requirement and OccurrenceWhat glycine is, why it matters for connective tissue and which foods contain particularly high amounts.
Guarana: Effects, Caffeine Content and Use in SportWhere guarana comes from, how it differs from coffee and what to consider for dosage and intake as a supplement.
Healthy Hair Through Amino Acids: What Is Really Behind ItKeratin, cysteine and arginine are often linked to healthy hair. Here you can find out what amino acids can actually do for your hair.
Histidine: Function, Requirement and OccurrenceWhat histidine is, what roles it plays in the body and how you cover your requirement through your diet.
HMB: Effects, Dosage and Classification as a SupplementHow HMB arises from leucine, what role it plays in muscle metabolism and what the evidence shows for its effect as a supplement.
Hyaluronic Acid: Effects on Skin, Joints and Forms of IntakeHow hyaluronic acid works in the body, what role it plays for skin and joints and what research shows about taking it as a supplement.
Isoleucine: Effects, Requirement and Sources of the Essential Amino AcidWhat the essential amino acid isoleucine does in the body, roughly how much you need and which foods contain it.
Kre-Alkalyn: What Is Behind Buffered CreatineWhat sets buffered Kre-Alkalyn apart from classic creatine monohydrate, and why the advertising claims are not backed by research.
L-Arginine: Effect on Blood Flow and What Studies ShowHow L-arginine works in the body, why oral intake has its limits and what studies actually show about the pump effect in training.
L-Carnitine: Effect on Fat Burning and What Research ShowsHow L-carnitine works in the body, why its reputation as a fat burner does not hold up in research and what is actually measurable in endurance sport.
L-Citrulline: Effects in Training and How It Differs from L-ArginineWhy L-citrulline is converted to arginine in the body more reliably than arginine taken directly, and what studies show about its training effect.
Leucine: The Key Amino Acid for Muscle Protein SynthesisWhy leucine is considered the key amino acid for building muscle, and how the leucine threshold works as a guide.
Lysine: Effects, Foods and the Matter of HerpesWhich essential amino acid lysine is, where to find it and what is scientifically behind the often-cited effect against cold sores.
Maca: Origin, Effects and What the Research Really ShowsWhat the Andean root maca provides, how thin the evidence on libido and energy really is and how to put it into perspective.
Magnesium: Effects, Daily Requirement and Foods at a GlanceWhat tasks magnesium performs in the body, roughly how high your daily requirement is and which foods contain the most of it.
Meal Replacement: Who Diet Shakes Really SuitHow meal replacement shakes work, who they suit and why they do not fully replace a normal, balanced diet.
Methionine: Effects, Requirement and Sources of the Sulphur-Containing Amino AcidWhat the essential, sulphur-containing amino acid methionine does in the body and which foods contain it.
Minerals in Sport: Requirements, Deficiency and SupplyWhich minerals are especially relevant for athletes, how a deficiency arises and how to sensibly cover your needs.
The Most Important Amino Acids for Effective TrainingAn overview of the amino acids most often mentioned in strength and endurance training, and how to judge their actual benefit.
Multi-Component Protein: Combination, Benefits, IntakeHow multi-component protein is made up of several protein sources, what benefits that brings and who it suits.
Building Muscle Mass: Calorie Surplus, Nutrition and TrainingHow to plan a sensible calorie surplus when building muscle mass, split macronutrients and put training and supplements into perspective.
Nettle Root: Use, Effects and EvidenceWhat nettle root is traditionally used for, what supplements promise with it and how thin the evidence in sport is.
Phenylalanine: Function, Requirement and OccurrenceWhat phenylalanine is, why it is essential and how much of it you take in through a normal diet.
Pre-Workout Boosters: Ingredients, Benefits and ContextWhat is in pre-workout boosters, which ingredients are really well supported and how to put them in realistic context.
Ribose: Role in Energy Metabolism and as a SupplementWhat D-ribose does in metabolism, why it is promoted as a supplement and what the research shows about athletic performance.
Sensible Supplementation With Amino Acids: An AssessmentWho may benefit from targeted amino acid supplementation, which situations bring a higher requirement and where caution is appropriate.
Soy Protein: Production, Quality and the Testosterone MythHow soy protein is made, how it compares with whey and what is behind the concern about testosterone levels.
Sports Drinks: Using Electrolytes and Carbohydrates ProperlyHow sports drinks differ from water and protein shakes, when they make sense and what to look for in the ingredients.
Superfood: What the Term Really MeansWhat superfood actually means, which foods are often called that and how to put marketing claims into realistic perspective.
Taurine: Functions, Foods and Effect in SportTaurine is found in energy drinks and many dietary supplements. Read here what the substance does in the body and what studies show.
Testosterone: Functions, Normal Ranges and Natural InfluencesWhat testosterone does in the body, which lifestyle factors influence levels and when seeing a doctor makes sense: find out here.
Testosterone Boosters: Ingredients and EvidenceWhat is in testosterone boosters and what research really says about their advertised effect: put it in factual context in this guide.
Threonine: Effects, Requirement and Sources of the Essential Amino AcidWhat the essential amino acid threonine does in the body, roughly how much you need and which foods contain it.
Tribulus Terrestris: Effect, Evidence and DoseTribulus terrestris is regarded as a plant-based testosterone booster. Here you can put in factual context what research really says about it.
Tryptophan: Effects, Requirement and Sources of the Essential Amino AcidWhat the essential amino acid tryptophan does in the body, roughly how much you need and which foods contain it.
Tyrosine: Function, Foods and Effect Under StressTyrosine is the starting material for dopamine, noradrenaline and thyroid hormones. Read here what the amino acid really does.
Valine: Effects, Requirement and Sources of the Essential Amino AcidWhat the essential amino acid valine does in the body, roughly how much you need and which foods contain it.
Vitamins for Athletes: Functions, Requirements and SourcesWhich vitamins exist, what they are needed for and whether athletes really need more of them: find out in this overview.
Weight Gainer: Who High-Calorie Shakes SuitHow weight gainers work, which metabolic type they make most sense for and how to manage weight gain in a controlled way.
ZMA: Zinc, Magnesium and Vitamin B6 at a GlanceZMA combines zinc, magnesium and vitamin B6 in one product. Read here what the combination really does and when it can make sense.
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.
High-Protein Breakfast: Ideas with Quark, Eggs and PorridgeFrom quark and eggs to porridge with protein powder: how to build a high-protein breakfast, with typical amounts.
The History of Protein: From the Term to Protein PowderFrom the naming of protein in 1838 to today's range of protein powders: a factual look at the history of the term.
Mixing a Protein Shake Properly: A Lump-Free GuideWith the right order, temperature and tool, a protein shake comes out lump-free.
Lactose-Free Protein: Isolate, Hydrolysate and Vegan OptionsWhey isolate, hydrolysate or vegan protein sources: how to find low-lactose or lactose-free protein options for everyday use.
Protein and Kidneys: Myths Put in PerspectiveDoes protein harm the kidneys? A sober look at common myths around protein and kidney health.
Protein Bars: Understanding Sugar, Protein Content and FibreWhat to look for in protein bars: sugar, sugar alcohols, protein content, fibre, calories and how to make your own bars.
Protein for Muscle Building: Synthesis, Leucine and AmountsHow protein, leucine and training work together so that muscle building can succeed, with practical amounts.
Protein for Weight Loss: Satiety, Metabolism and Muscle RetentionProtein can support weight loss through satiety, the thermic effect and muscle retention. An overview of its effects and typical amounts.
Protein in Older Age: Requirements, Sarcopenia and DistributionFrom the age of 65 the DGE recommends a higher protein intake. Background on sarcopenia, distribution and suitable foods.
Protein powder comparison: types, criteria and goalsWhey, casein, egg and plant-based protein powders compared: criteria, differences and which powder typically suits which goal.
Protein Timing: The Anabolic Window and Daily DistributionHow much does the exact timing of protein intake really matter? A look at the anabolic window and daily distribution.
Reading a Protein Powder Ingredient List: How to Interpret the DetailsHow to read the ingredient list of protein powder: calculating protein content, recognising sweeteners and understanding amino acid spiking.
Vegan protein: pea, rice, soy and hemp at a glancePea, rice, soy and hemp compared: amino acid profile, sensible combinations, taste and environmental aspects of vegan protein powders.
Whey protein: production, forms and dosage at a glanceHow whey protein is made from whey, what distinguishes concentrate, isolate and hydrolysate, and how to assess a dosage as a guide.