Protein Shakes (1)

EAA or BCAA: Which is better for you and your training?

A protein-rich and balanced diet is the key to getting the most out of your workout. Animal protein in particular contains many essential amino acids that your body needs for protein biosynthesis. However, in the hectic everyday life it is often difficult for us to pay attention to the right nutrition. In this case, you can easily fall back on EAAs or BCAAs to compensate for your nutritional deficiencies and supply yourself with the essential amino acids.  Read on now and learn,

The Basics: Why EAA and BCAA are indispensable for your training

EAA and BCAA are both complexes of essential amino acidswhich our body cannot produce itself. In total, humans need eight essential amino acids. They are mainly found in animal, but also in vegetable protein-rich foods and must be must be ingested with food. In addition to the essential amino acids, the semi-essential amino acids that the body can form itself are also important.

If the organism lacks certain amino acids over a longer period of time, deficiency symptoms such as muscle weakness 1 may develop. The same can happen if you exercise too intensively with insufficient nutrition. With the sufficient supply of essential amino acids you can compensate for such nutritional deficiencies.

EAAs: The essential amino acids for your body

EAAs (Essential Amino Acids) consist of eight essential amino acids that the human body cannot produce itself. For this reason, we must take these essential protein building blocks through protein-rich food or as a dietary supplement.  In EAAs are all eight essential amino acids contain

  • Valine
  • Leucine
  • Isoleucine
  • Lysine
  • Methionine
  • Phenylalanine
  • Tryptophan
  • Threonine
The essential amino acids are needed to build proteins in the body and are Part of our muscle tissue. Therefore, many athletes rely on the intake of EAAs. If there is a deficiency of essential amino acids over a longer period of time, e.g. as a result of an unbalanced or low-protein diet, this can affect the body and promote muscle weakness, among other things.2

BCAAs: How it supports your body and muscles

BCAAs (Branched-chain Amino Acids) are branched-chain amino acids. They consist of three of the essential amino acidswhich are also contained in EAAs:

  • Valine
  • Leucine
  • Isoleucine
The special thing about BCAAs is that the three amino acids valine, leucine and isoleucine are metabolized directly in the muscles and not in the liver. This is why they are so popular as dietary supplements among athletes.

EAAs vs. BCAAs: Which amino acids deliver the better results?

Which of the two amino acid complexes performs best cannot be answered unequivocally at the moment, because there are good reasons for taking EAA and BCAA, which we now reveal to you:

Strength or endurance workout: What do you need for which workout?

You are active in strength or endurance sports and wonder whether you should better take EAAs or BCAAs? In weight training we recommend the intake of EAAsbecause this complex contains all eight essential amino acids. At Endurance sports or cardio training it may be sufficient if you rely on the amino acids contained in BCAAs contained in amino acids. However, this recommendation is not set in stone. Just try out what you think suits you best.

How your diet can influence the choice between BCAAs and EAAs

As an athlete, you certainly pay attention to the right amino acids in your diet. Nevertheless, the supply of BCAAs can be useful for you - especially if you train intensively. The situation is somewhat different if your intake of essential amino acids is too low, e.g. as part of an unbalanced diet with little protein or during a diet. In this case, EAAs can be better for you, because they contain all eight essential amino acids that your body needs.

From beginner to advanced: Which amino acids suit your training level?

You are beginner or do you do moderate sports? If you eat a protein-rich and balanced diet, you probably consume enough essential amino acids with your food and can benefit additionally from a BCAA-intake. If you are one of the advanced or competitive athletes and train intensively, you may have a slightly increased need for amino acids. Here you may benefit from EAA supplementation with the eight essential amino acids may be can be useful for you. With this you are on the safe side to supply your body with the essential protein building blocks.

BCAAs or EAAs: This is the subject of debate among experts

The experts are not quite agreed on whether BCAAs or EAAs are better. While mainly BCAAs have been "on everyone's lips" among athletes so far, a trend shift towards EAAs can currently be observed among many of them. Some experts assume that the supplied amino acid composition should be similar to the body's own. With the supply of BCAAs, which contains three of the eight essential amino acids, this endogenous balance could possibly shift. However, BCAA supplementation may be advisable and provide important protein building blocks, for example, if you are currently on a hypercaloric low-protein diet.

Take the test: Which amino acids help you achieve your goals?

You want to know whether taking EAAs or BCAAs is better for you? These two test options can bring you clarity:

Track your progress: measuring success when choosing BCAAs and EAAs

By trying and comparing the two amino acid complexes, you can easily test which one suits you and your training goals best. Supplement BCAAs and EAAs under the same conditions over a set period of time and you'll quickly see which product brings you closest to your goals.

How useful are lab tests to find the optimal amino acid blend?

Meanwhile, many laboratories offer a blood test (aminogram) to order on the Internet. You receive a test kit with which you take a small blood sample from your finger and send it to the laboratory. The analysis shows you how high the concentration of amino acids is in your blood. This way you can find out whether BCAA or EAA supplementation is better for you. Alternatively, you can have the aminogram performed by specialized doctors or in testing centers as a private service. Note, however, that this is a costly affair.

Can BCAAs and EAAs be combined?

Some athletes take EAAs and BCAAs in combination. If you decide to do so, you should take EAAs on non-training days and BCAAs immediately before or after your workout.

More articles on the topic

Sources:

1 Christian Löser, Jann Arends: malnutrition and undernutrition clinic - modern therapeutic strategies - budget relevance ; 81 tables. 1st ed. Stuttgart 2011, ISBN 978-3-13-154101-7.

2 Christian Löser, Jann Arends: Malnutrition and undernutrition clinic - modern therapeutic strategies - budget relevance ; 81 tables.. 1st ed. Stuttgart 2011, ISBN 978-3-13-154101-7.

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Mass Phase and Definition Phase: Our Guide to Your Success

Are you a real gym freak and love to tone your muscles in the gym or at home? As you already know, you can build build up muscles in the mass phase and visibly define your "muscles definition phase visibly define. So that you in both phases more successes achieve in both phases, we have for you the best nutrition and training tips together!

Read on now and inform yourself,

How to succeed in the mass and definition phase: The basics

So that you in training build muscle and mass you should consider the following basics:

  • Take in more calories than you consumebecause more mass you can only achieve with a calorie surplus.
  • Make sure you eat a diet rich in proteinso that your muscles can grow. About 2 grams of protein per kilogram of body weight per day is recommended.
  • Focus on effective basic exercises like squats, deadlifts or bench presses.
  • Train with high weights and few repetitions.
In the Definition phase is about visibly defining your hard-earned muscles:
  • Reduce your calorie intaketo lose body fat.
  • Eat a diet rich in proteinbecause protein is good for your muscles and satiates.
  • Do cardio training after your strength training, to melt your fat reserves and define your muscles.
  • Train with less weight and more repetitions than in the mass phase. However, pay attention to a very high training intensity, so that you burn more fat on the one hand and protect your muscles from degradation on the other.

Success factor nutrient supply: The right nutrition for your mass and definition phase

A successful bodybuilding program requires a Targeted nutrition and specific trainingbecause one is not possible without the other! In the following you will learn how you should eat in the mass and definition phase: In the mass phase applies: 

  • Offer your body a calorie surplus - but in moderation. For this purpose take daily 300 to 500 calories more than you consume. You can find corresponding calculation bases on the Internet.
  • Make sure you eat a balanced diet that consists of about 50 percent of long-chain carbohydrates (e.g. potatoes (e.g., potatoes, brown rice, oatmeal, whole-grain bread), 30 percent protein (e.g. poultry, fish, eggs, dairy products) and 20 percent good fats (e.g., avocado, olive oil, walnuts, salmon, flaxseed).
In the definition phase applies:
  • Reduce your calorie intake. However, you should not eat too little, otherwise you risk losing the muscles that you have worked so hard to build. Recommended is a deficit of 300 to 500 calories a day..
  • In the definition phase you should eat a lot of protein from high-quality sources (chicken, beef, eggs, fish, dairy products), fewer carbohydrates and good fats.

Classic or unusual: The best tips for your successful mass phase

In the mass phase you must classically eat more calories than you consumeby Increased carbohydrates you consume. The focus during training is on complex basic exercises like squats, bench presses and deadlifts. To make your muscles grow (hypertrophy), you can use during training 8 to 12 repetitions with 3 to 4 sets per exercise perform. Lifting the weights should be done quickly, and lowering them should be done in a controlled and slow manner.  So that you still faster success in the mass phase we have for you innovative tips compiled: 

  • Limit the calorie surplus in timeYour bulking phase should last 3 to 9 months before you move on to the definition phase.
  • Perform High-Intensity Training (HIT)If you want to build a lot of muscle in a short period of time, you can perform a high-intensity workout to maximize the use of your muscles. Perform one set per muscle until complete exhaustion. The high intensity workout should last about 45 minutes in total and you can do it 2 to 4 times a week.
  • Try super setsCombine two exercises and perform one set each with multiple repetitions until you switch to the second exercise. After a total of six single sets, you can switch to the next superset.
  • Do a full body workout againContrary to what you might think, a full body workout is not just for beginners. It can get you further in the mass phase, because your body releases more growth hormones during this workout than during a split workout.
  • Try creatine and beta-alanine: Many athletes swear by these two nutrients: creatine increases physical performance during high-speed strength training in the context of short-term intense physical activity in adults, provided that 3 to 5 grams are taken daily. If your body weight is around/about 100 kg, you can also take more creatine. Beta-alanine is an amino acid whose intake can also be useful for you. Remember that you should take beta-alanine daily to maintain a continuous level in your body.

A different definition phase: Can you achieve success faster with unconventional approaches?

In the definition phase, the focus is on burning fat so that your strong muscles become more visible and defined. For this it is classically recommended to Limit calorie intake, extensive cardio workouts and work out with the More repetitions to train to define the muscles.  Surely also help you these unusual tips in the definition phase, in order to record faster successes: 

  • Try cold and heat: Sports always result in torn muscle fibers or, if overused, sore muscles. You can prevent this with a cold application, e.g. in the form of a cold shower after training. If the muscle soreness has nevertheless "bitten" once, we recommend heat to accelerate the recovery of your body.
  • Put in an EMS training sessionHave you tried EMS as a supportive workout? It can help you boost fat loss, push muscle gain and increase maximum strength.
  • Practice yoga or Pilates: Both yoga and Pilates can help you train your flexibility and improve your body awareness to prevent injuries.

Success tips for both phases: How to reach your goals faster

No matter whether you are in the mass or definition phase. with these 5 tips you will reach your goals even faster: 
  1. Intermittent Fasting: Have you heard of intermittent fasting? In this special diet, you simply skip the early or late meal and fast for 16 hours a day. Intermittent fasting can help you reduce your body fat percentage during the definition phase. It is also believed that this diet can increase testosterone levels.
  2. Carb cycling: With this nutrition method, you consume more carbohydrates on training days, while significantly reducing them on non-training days. Thus, you have a lot of energy available during your workout. During the non-training time, carb cycling promotes fat burning.
  3. Food AppsGo the smart way and set your nutrition goals like muscle building or fat loss in a food app. The apps show you which foods are ideal for you and even suggest suitable recipes. If you prefer to count calories, there are special apps that support you. This way, you always have your nutritionist in your pocket.
  4. Cryotherapy: In the "cold sauna", the body is briefly exposed to temperatures as low as -180 degrees to improve blood circulation and metabolism. This can support your fat loss in the definition phase.
  5. Sauna: A recent study suggests that regular sauna sessions can promote muscle growth because heat is thought to lead to increased formation of new muscle fibers and the muscles are better supplied with nutrients by increasing blood flow.1

Your questions about the mass phase and definition phase: We have the answers

Want to learn more about the mass and definition phase? We have compiled the most frequently asked questions and answers for you:

How can you create an individual nutrition and training plan for the mass and definition phase?

The creation of an individualized nutrition and training plan for your build-up and definition phase requires some background knowledge. If you don't feel like dealing with these topics in depth yourself, you can also ask a fitness and nutrition coach can advise you. This way you can make sure that you support your muscle building and definition phase in the best possible way!

What should you keep in mind when transitioning from the mass phase to the definition phase?

During the transition from the mass phase to the definition phase you have to reduce your calorie intake. To make this easier for you, you should create a create a nutrition plan and several smaller meals a day meals a day, but do not eat before the workout.

How can you measure and evaluate your progress?

In the Mass phase you can measure your progress with the scale. If your weight increases, you have most likely gained a lot of muscle mass. Another indicator is the hypertrophy repetition range during training. If you can continuously increase the repetitions, this indicates muscle growth.

In the Definition phase you can also check your progress with the scale, compare photos or with the tape measure Measure your proportions.

What typical mistakes should you avoid to effectively build muscle and lose body fat?

If you are in the mass phase If you are not progressing in the mass phase, it may be that you are eating too little, too many bad calories or your protein intake is not sufficient.

In the definition phase many people make the mistake of skipping meals or not eating enough. This is not a good idea, because with too extreme a diet your metabolism shuts down and builds up reserves. Please note that you should not reduce your body weight by more than 0.5 kg per week during the definition phase.

How long do the mass and definition phases last?

The Mass phase in weight training should between 3 and 9 months depending on the goals you have set for yourself. The definition phase follows immediately. We can not give you a time frame, because the duration of the duration of the definition phase depends on the accumulated body fat..

How do you stay motivated and focused on long-term goals during the mass and definition phase?

  • Set specific, measurable goalsSet specific goals for what you want to achieve, such as increasing the circumference of your upper arms by 4 cm or reducing your body fat percentage by 10 percent. Regularly reviewing your progress will ensure that you stay on the ball in the long run.
  • Schedule your goals realistically: Doubling your upper arm or leg circumference in 14 days is impossible. Set your goals realistically so that you stay motivated.
  • Schedule your workouts: Integrate your workout into your daily routine by putting fixed days of the week or times in your calendar - preferably with clock times.

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Sources:

1 2 Toro V, Siquier-Coll J, Bartolomé I. et al. Effects of Twelve Sessions of High-Temperature Sauna Baths on Body Composition in Healthy Young Men. International Journal of Environmental Research and Public Health (2021).

Woman training on barbell to burn muscle

How much fat can you burn without losing muscle?

Many bodybuilders and strength athletes probably ask themselves this very question. How much pure fat can I lose per week without affecting my muscles? Because one thing is quite clear, it takes quite a long time to build muscle and the worse it is when you do a "classic" diet and at the end of this are the excess kilos of fat gone, but also some of the hard-earned muscle.

The basis to answer this question is quite simple. We all know that you need a calorie surplus to build mass and muscle. Likewise, you need a calorie deficit to lose weight. But how high can this deficit actually be and are there other important factors that influence this and what number is actually realistic... 0.5kg / week, 1Kg / week, 2 Kg / week or is it not possible at all without losing muscle? 

That's really a lot of questions that come up, although you just wanted a simple answer 😉.

Even if the whole thing may sound crazy complicated now, it is not at all! There is even a guideline, which you can / should follow to determine the best way for you.

1. nothing works without calorie deficit!

In order to get into the diet mode at all, you need a calorie deficit, i.e. more energy must be consumed / burned than is supplied. Only then do we draw energy from our body's own energy depots = fat depots. Don't worry, because that's what our fat depots have always been there for. The body deliberately stores them for "bad times", when we were not lucky on the hunt and the lion or the mammoth was faster than us, or it is not the time for berries and nuts. Because the body needs energy even in this time to move, so that the brain continues to function and simply to ensure all the functions that our body provides.

2. if you want to be properly defined, you can not lose weight too fast!

There is a very interesting case study (*1) from 2014, which examined 2 natural bodybuilders in competition preparation. Type 1 lost weight the fastest, with 1% body weight loss per week, and Type 2 lost weight the slowest, with 0.5% body weight loss per week. From the study, it appears that Type 1, who lost the most weight the fastest, unfortunately also lost the most lean mass = muscle mass. For example, if type 1 and type 2 had 100kg body weight, type 1 lost 1% = 1kg per week and type 2 lost 0.5% = 0.5kg. What does this tell us now?

Say goodbye to the idea that you have to lose 1 or 2 kg per week. Because unfortunately it doesn't work like that. However, this study also refers to natural bodybuilders in competition preparation, who already have quite little body fat at this point. 

In our eyes, a better and also proven approach is to look at what amount of body fat is present in the first place.

3. rule of thumb, with which you are on the safe side!

In another study (*2) from 2004, which we prefer, it was looked at, depending on the fat mass, which an athlete possesses, which deficit may be produced, so that one does not lose lean mass = muscle mass? The result of this study shows that approx. 70 kcal / kg of body fat is the ideal value that you can be in deficit without attacking your muscle mass too much.

For example, if you have 10kg of body fat (regardless of what you weigh) then you may be 700 kcal per day in deficit. The beauty of this study is that nothing was glossed over or artificially optimized. For example, by eating a balanced and protein-rich diet, as well as the use of various supplements such as BCAA, EAA, creatine, etc., you can still slightly increase the Kcal to about 80 kcal / kg, with which you could still extend the deficit a little. This study represents the upper limit if you want to be 100% sure.

4. now what is realistic for me to lose weight based on this formula?

The important thing here is not only what you can lose per week, but also to reduce the "stroke rate" somewhat, the closer you get to your personal goal.

If your KFA = body fat percentage is above 15%, you should lose about 1% body weight per week. If your KFA is 10-15%, you should lose 0.7-0.8% body weight per week, and if your KFA is less than 8%, you should lose only 0.5% body weight per week to ensure that you maintain your muscles.

To find out what your body fat percentage is, you should certainly find a qualified trainer or nutritionist at your gym who can calculate or measure it for you pretty quickly. If this is too much effort for you, here is also a graphic that you can use to orient yourself to where your current body fat percentage is. As always, it is important to be honest with yourself! Because it helps neither you nor your goals if you lie to yourself or cheat something 😉

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Study Reprimand:

1 Kistler BM, Fitschen PJ, Ranadive SM, Fernhall B, Wilund KR. Case study: natural bodybuilding contest preparation. Int J Sport Nutr Exerc Metab. 2014 Dec;24(6):694-700. doi: 10.1123/ijsnem.2014-0016. Epub 2014 Jun 5. PMID: 24901578. https://pubmed. ncbi.nlm.nih.gov/24901578/

2 Schoenfeld BJ, Vigotsky A, Contreras B, Golden S, Alto A, Larson R, Winkelman N, Paoli A. Differential effects of attentional focus strategies during long-term resistance training. Eur J Sport Sci. 2018 Jun;18(5):705-712. doi: 10.1080/17461391.2018.1447020. Epub 2018 Mar 13. PMID: 29533715. https://pubmed.ncbi.nlm.nih.gov/29533715/

Determined athletic woman having gym training with kettle bell in a gym. Her friends are in the background.

Speed of repetitions really important in strength training?

Pretty much every athlete probably has the same goal, to get the most out of their workouts and maximize muscle growth. But what is the best way now when it comes to the speed of each repetition and does it make any significant difference at all?  

The beauty of this consideration is that we can actually only choose between 2 options. On the one hand we can do slow repetitions (Time under Intention) to maximize the time our muscle is under tension and on the other hand we can do the repetitions faster to have more total repetitions done at the end of the workout.

To get a clear picture here, we should first look at the study-based data. A meta-analysis (*2) (one study out of a large number of studies) by Brad Jon Schoenfeld shows that a range of 0.5 - 8 seconds is the ideal time for a repetition, which is still quite a large range. Unfortunately, what has not been taken into account in this study is the performance level of the athletes, as well as the execution of the repetition. So, how fast each part of the repetition was performed, that is, how the repetition is divided, has not been addressed. Whether a slow negative and a fast positive movement was made or a slow positive and a fast negative movement was made during the repetition or were both sequences even identical in time!?

Why are repetitions that are too slow not ideal?

This is due to the types of muscles we have = slow & fast muscle fibers. Fast muscle fibers can produce more growth compared to the slow muscle fibers. For this reason, it would already be smart to prioritize them. The disadvantage is that the fast muscle fibers are only addressed at very high loads, as is the case with strength training, and our body hardly uses them in everyday life, as there is often little reason to do so here.

Why are repetitions that are too fast not ideal?

Mind-Muscle-Connection = Mind-Muscle-Connection. Our muscles are connected to our brain via the central nervous system. This means that if a muscle is to be tensed, our brain must first send a signal to the corresponding muscle. So a connection is made. Many experienced athletes often speak here of the so-called muscle feeling. Another study (*2) refers exactly to this phenomenon of "just" moving the dumbbell upwards or concentrating on it and explicitly creating a tension. The result is amazing! The athletes who had properly concentrated on the exercising muscle during the execution could achieve a better muscle build-up!

In other words, if you do the exercise at a speed where the "mind-muscle connection" suffers, then you won't be able to get the maximum potential out of it. As a small guideline, anything less than 1-1.5 seconds is not optimal to get said "muscle feel" because that's the only way you can ensure your muscle is maximally stimulated and exercised. And that, after all, is what this is all about.

What's more, if you do a repetition too fast, in most cases the negative contraction is not controlled by you, but by gravity. This is also a factor why you could then build less muscle, since you are not doing all the work alone. So always remember that the negative execution is also concentrated and not too fast.

Conclusion - Not too slow - not too fast!

As is so often the case in weight training, it is important not to think in terms of right and wrong or black and white. If we now consider both studies in unison, we come to the conclusion that:

  1. the speed with which we perform a repetition is quite important.
  2. the speed should be neither too slow, nor too fast.
  3. it is equally important to pay attention to the negative contraction as well.
  4. the muscle-mind connection is often underestimated and is definitely very important.

 

All these factors determine how you should perform a repetition. If you would like us to give you a number, then we would say that depending on your performance level, a repetition period of 3-4 seconds is considered ideal.

More articles on the topic

Study Reprimand:

1 Schoenfeld BJ, Ogborn DI, Krieger JW. Effect of repetition duration during resistance training on muscle hypertrophy: a systematic review and meta-analysis. Sports Med. 2015 Apr;45(4):577-85. doi: 10.1007/s40279-015-0304-0. PMID: 25601394.https://pubmed.ncbi.nlm.nih.gov/25601394/

2 Schoenfeld BJ, Vigotsky A, Contreras B, Golden S, Alto A, Larson R, Winkelman N, Paoli A. Differential effects of attentional focus strategies during long-term resistance training. Eur J Sport Sci. 2018 Jun;18(5):705-712. doi: 10.1080/17461391.2018.1447020. Epub 2018 Mar 13. PMID: 29533715. https://pubmed.ncbi.nlm.nih.gov/29533715/

man uses blackroll against sore muscles

10 effective tips against muscle soreness after your workout

Are you a real fitness fan and do you push your body to the max in the gym or during other sports? Then you've probably experienced some muscle soreness that limits your mobility and is accompanied by pain, swelling and stiffness. We tell you the 10 best tips to prevent and relieve your discomfort from sore muscles - inform yourself now and learn,

The cause of sore muscles after your workout

You work out regularly and still you are plagued by aching muscles? Intense physical activity and overuse can cause tiny tears in the muscle fibers. These trigger an inflammatory reaction in the body in which water enters the muscle and causes it to swell. This causes pain and stiffness, which we call muscle soreness. As a rule, the symptoms appear within one to two days after exercise and can last for several days.

Bye-bye sore muscles: 10 effective tips for fast recovery

Have you been "bitten" by sore muscles again? A sore muscle is usually harmless, but you should consult your doctor if your sore muscle lasts longer than 10 days or if you have no explanation for your symptoms.

But you don't have to put up with "normal", harmless muscle soreness. The following effective tips can help you stimulate your body's regeneration processes and alleviate your discomfort:

1. give yourself a break: your muscles will thank you for it

Physical rest and relaxation relax your muscles and can improve the symptoms of your sore muscles. For example, treat yourself to a spa day and enjoy a warming full bath with rosemary, spruce needles or lavender. A visit to the spa or sauna or an intensive peeling to stimulate the blood circulation can also contribute to an effective relief of your sore muscles.

2. hot springs: Heat as a secret weapon against the muscle pain

In the case of severe muscle soreness, some sports physicians advise loosening the muscles with heat from the second day onwards. Whether you use a hot water bottle, a cherry pit cushion, a special ointment or a heat patch - these aids stimulate blood circulation and relax the cramped muscles.

3. foam roller instead of painkillers: this is how you relieve your muscle tension

You don't have to shoot cannons at sparrows when your muscles are sore: instead of taking painkillers, a fascia roller or foam roller can stimulate blood circulation in the skin and muscles and the removal of inflammatory substances, which can relieve your muscle tension. Instead of a fascia roller, you can also use a rolling pin or a water bottle.

When using the fascia roller to treat your sore muscles, you should proceed slowly and gently to avoid injury. Be careful not to roll over your joints. You can watch numerous video tutorials on the web that explain exactly how to use the fascia roller.

4. power food for the muscles: Supply your body with nutrients and proteins

When you exercise, your body excretes fluid and important nutrients such as sodium, calcium, zinc and magnesium through sweating. A balanced diet is therefore crucial for muscle recovery after exercise. The mineral magnesium, which is found in whole grains and dairy products, contributes to normal muscle function and is particularly important for athletes. 

If you want to support the muscle regeneration of your body in a natural way, you should eat more carbohydrates in combination with proteins in a 3:1 or 5:1 ratio after a strenuous workout. 

Sounds unusual, but it's worth a try: many sports freaks swear by drinking the brine from pickled cucumbers to reduce sore muscles and muscle cramps. The sour taste is said to help curb the activity of nerve cells.

5. why drinking enough is the key against sore muscles

Our muscles consist of up to 80 percent water - similar to the intervertebral disc tissue. If the "bad" muscle soreness has "bitten" you again after an intensive training session, you should drink plenty of water to support the healing of your muscles. We recommend drinking between 2.5 and 3 liters per day. This "water cure" supports you with many minerals and helps your body to flush out toxins and to supply the muscles with sufficient fluid. 

If you prefer to drink something with flavor, you can prepare a refreshing fruit spritzer, e.g. with apple or cherry juice - preferably in a 1:1 ratio with mineral water.

6. more movement, less pain: choose your activities carefully

It may sound unusual, but light exercise can help ease the discomfort of sore muscles, such as a nice walk in the fresh air or a yoga session. Moderate exercise stimulates blood circulation, allows important nutrients to be transported to damaged muscles , and supports the healing process so you can get back to your workout soon. 

7. cardio with a difference: regenerative training for fast muscle recovery

Exercise and regenerative cardio training are healthy - even if you have sore muscles! However, that doesn't mean you should go all out on the bike, cross trainer or treadmill. Opt for a light restorative cardio workout without a lot of effort to overcome your sore muscles. For example, get on your bike, go for a relaxed jog in the woods or do some yoga exercises.

8. pain relief in a natural way: rubbing the muscles.

Gentle massage-like hand movements and rubbing the affected muscles can help you relieve your sore muscles. Many people use essential oils such as peppermint, eucalyptus or frankincense oil for this purpose. Rubbing alcohol or ointments with arnica are also very popular. Rubbing them in stimulates blood circulation in the muscles and enables better removal of tissue fluid.

9. close your eyes and get through: Good sleep regenerates your muscles

Adequate and good sleep can help you recover your body and muscles. While you sleep, your muscles are loosened and your body releases certain hormones (growth hormones) that can reduce inflammation and aid the healing process.

10. gentle finger pressure against sore muscles: Do you already know these acupressure techniques?

Traditional Chinese Medicine (TCM for short) assumes that the body's self-healing powers are stimulated by activating certain points (trigger points) and can thus contribute to pain relief. However, you don't have to use needles for this as with acupuncture, but can activate the trigger points comfortably with your fingers via acupressure. 

You can perform acupressure with your fingertips, thumb, or with assistive devices by rubbing or pressing. Typically, trigger points run along the bones and tendons or are embedded in the muscles. On the Internet or in books on the subject, their location is described in detail. Alternatively, you can locate the trigger points yourself, because they are usually located in a depression and react sensitively to pressure. 

How to use acupressure correctly: 

  • Massage the trigger points gently in a circular motion until the pressure sensitivity decreases after a few seconds or a few minutes.
  • You can alternatively hold the trigger points for a few seconds or gently tap them with your fingers (about 20 to 30 times). 

We are convinced: With these tips you will quickly get your sore muscles under control again and wish you good luck!

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BUILD MUSCLE FAST - HOW DO I BUILD MASS FAST AS A HARDGAINER?

If you are one of those body types who find it very difficult to build muscle mass, then this article is just right for you. Because here we will shed light on possible causes and give you valuable tips and tricks on how you can build muscle mass properly even as a hardgainer.

The 3 different body types

First of all, you should know what body types there are. In the first step, you should analyze which body type you most closely correspond to. In theory, a basic distinction is made between 3 body types:

The Ectomorph Body Type = Hardgainer

This body type finds it very difficult to build muscle mass. He needs a long time for regeneration, despite partially low load. On the other hand, this body type accumulates little to no fat.

The Endomorphic Body Type = Softgainer

This body type finds it easy to build up muscle mass. It regenerates quickly even under high loads, but is also very prone to fat deposits.

The mesomorph body type = PERFECT combination

Who is the "perfect" combination of the other two body types. It is easy for him to build up muscle mass. He regenerates very quickly despite high stress, quickly breaks down fat and it usually does not even come to larger fat deposits.
Of course, the theory meets one or the other hurdle in practice. In practice, for example, it may well be that an individual body type lies between the body types shown. It is also possible that the metabolism and other factors that influence the model change over the years. For example, at a young age, a person may have been able to eat whatever he or she wanted without putting on much fat. Years later, the same person has to be meticulous about what he or she eats, otherwise swim rings quickly develop that don't want to go away so quickly. One or the other certainly knows this problem from his own experience.

Am I even a hardgainer?

As already mentioned, you should first examine exactly whether you are a hardgainer at all. To do this, you simply need to leave your ego at home and reflect on whether your diet and training really fit. Do you train cleanly and properly, pay attention to a sufficient calorie surplus and a good diet, but do not build muscle mass? Then there is a possibility that you are actually a hardgainer.
Nevertheless, you should always be realistic with yourself. Because even if the framework conditions are right, a gain of 10kg muscle mass per year is far from being an indicator that you are actually a hardgainer. Reflect yourself realistically. This is the only way to know if you are really a hardgainer.
But if after this little self-analysis you still come to the conclusion that you are a hardgainer, then don't get discouraged and don't listen to the talk in the gym. Because you have already laid the foundation for your future success. Sure, it's not as easy for you as it is for others, and everything from nutrition to training has to fit perfectly, but that shouldn't be an obstacle! Rather the opposite should be the case! You can be all the more proud of every future success!

The metabolism of a hardgainer

This is sometimes the most important point to describe how it actually comes to the term hardgainer. At this point, however, it must also be mentioned that one always assumes a healthy person. People with diseases, such as hypothyroidism or hyperthyroidism do not count here. Because the metabolism decides which body type you are. Conversely, this doesn't mean that you can't do anything about it if it's disease-related.
Metabolism is another word for the energy that our body uses. When we consume various foods and beverages, our body converts them into usable energy, among other things. This means that people with a rather slow metabolism need less energy. People with a fast metabolism (=hardgainer metabolism) need more energy. Since the fast metabolism permanently needs a lot of energy, it is likely that the energy for other processes - such as muscle building or the accumulation of fat - is simply missing. If a hardgainer is also very active, a lot of energy is also needed. The remaining energy of a hardgainer is consumed by the basal metabolic rate, which the body needs to maintain all vital functions.

This is how muscle building works for hardgainers

In order to achieve real success, the very first thing you should do is discuss your daily calorie needs. To calculate this, you can either use a calorie tracker or a reliable app. You can also make it even easier for yourself by performing the following calculation:

Body weight (in kg) x 22 = X. The value X is then multiplied by the activity factor (= M). The result is your calculation basis in Kcal. It is important for the value M that you honestly estimate how the average activity is in your everyday life. The following possible values are available for the activity factor (= M):

Sitting activities: 1.3-1.6

Light activities: 1.5-1.8

Active: 1.7-2.0

Very active: 1.9 - 2.2

The following is a calculation example for a slightly active person (= activity factor 1.5 - 1.8) with a weight of 70Kg:

Step 1 - Calculate activity factor:

70 (kg) x 22 = 1,540

Step 2 -
Calculate Kcal
:

1,540 x 1.5 = 2,310 Kcal

Result:

A 70Kg person who is only slightly active needs Ø 2,310 Kcal daily.

Calorie surplus for hardgainer

Basically, if you want to build muscle mass, you need a sufficient calorie surplus. For a non-hardgainer, you would add about 200-300 Kcal to the calories calculated above. But if you are a hardgainer, this surplus will not be enough. As a hardgainer, you should plan on a calorie surplus of at least 500 to 1,000 calories. To achieve this, you should generally eat 3 main meals and possibly 2-3 snacks (even liquid).

Hardgainers often have the problem that they do not (can not) eat enough meals. They also often do without breakfast, because it is very difficult to eat something in the morning. The problem is that muscle building will not work without a substantial breakfast.

Especially breakfast is essential, because your body has not received anything during the whole night. Accordingly, the body's reserves are depleted in the morning and should be replenished!

Diet tips for hardgainers

Good snacks can be bananas, walnuts or protein shakes. Or, if you want it to be liquid, oatmeal is also excellent. Just put 150g of oatmeal together with 50g of protein powder of your choice and 500ml of low-fat milk in a blender and the snack is ready. With this basis you have just under 1000 Kcal with decent values together: 75g protein, 120g carbohydrates and 20g fat. In principle, you have already taken the most important proteins and complex carbohydrates. By the way, this mix is especially recommended if you can't eat breakfast in the morning. The whole or even the half portion is of course also wonderfully suitable as a snack in between.

Proteins and carbohydrates

As for the macro distribution, even the hardgainer does not need more protein than any other bodybuilder (= 1.5 - 2g / kg body weight). And carbohydrates, like any other athlete, should of course be "clean" (complex) carbohydrates, such as oatmeal, whole wheat bread, pasta, potatoes and rice.

Like all of us, you'll have your share of unproductive days when you can't get your carbs in. As long as your proteins are taken as usual, you can have a burger or a pizza every now and then (emphasis on sometimes!). That's perfectly fine.

Fat

You don't have to be meticulous about the fats either. Other athletes pay more attention to the fact that, for example, there is very little oil in the pan. As long as you use a good source of oil, such as coconut oil or walnut oil, you can go a bit overboard here.

Time of taking the meals

Another important point is the continuity of meals. For this, you should have a fixed plan that you stick to. Ideally, you should always eat your meals at about the same time. Many well-known bodybuilders also swear by this approach and believe that this is one of the most important factors for your success.

How should hardgainers train?

Next to nutrition, probably the most important aspect is how a hardgainer should train. In bodybuilding and weight training, the motto "a lot helps a lot" applies more and more often. This means that you should train until muscle failure in order to burn out the muscle properly. In addition, there are various training techniques, such as volume training or HIT training. In most cases, this is absolutely the right way! With a hardgainer, however, this can really go in the pants, because a hardgainer tolerates neither a very high intensity nor a very high volume. With time, this can certainly change somewhat, but in the beginning, unfortunately, this is the case for now. This is because the central nervous system (CNS) of hardgainers is quickly overwhelmed with this high load. This is not only suboptimal for muscle building, but even very counterproductive. Hardgainers quickly enter a phase which is very similar to overtraining. In addition, an overload of the nervous system ensures that you sleep worse, the regeneration slows down strongly and you are very susceptible to infections.

But how should a hardgainer train to build muscle?

Training plan for hardgainer

What an optimal training program for hardgainers looks like, we have summarized here:

  • Full body workout in a 2-person split
  • 5-7 sets per muscle group and training days
  • The duration of the training should not exceed 60 minutes.
  • The workout should be performed in a repetition range of 8-12 reps.
  • Breaks between exercises: approx. 4 min. & between sets: approx. 2 min.
  • Focus on basic exercises and avoid isolation exercises.
  • 3 days break between training days
  • Avoid too much cardio exercise.
  • Pay attention to sufficient nutrient intake to optimally support regeneration and build-up.

Dietary supplements for hardgainers

GEN-P-B07QDVGV11-PITTLBerry

PUSH IT

Before training:

BCAA or EAA / Booster

(without stimulants)

BUY
GEN-P-4260601191064-BCAAPurePowder

BCAA PURE

After training:

Creatine + Postworkout Shake
 
BUY
GEN-P-B0849KTWT3-PureCreatineMono

CREATIN MONO

During training:

BCAA or EAA + short carbohydrates

(Dextrose / Maltodextrin, Clusterdextrin)

BUY

ASHWAGANDA

Especially after training and before you go to bed, Ashwagandha can be very supportive, as it is said to have a positive effect on cortisol levels (stress levels).

BUY