Protein

Muscle building
Proteins are the power stuff for the muscle building, because our muscles consist mostly of water and protein. Simplified, one could say that without adequate protein intake our muscles cannot growth! Manuel Bauer recommends a daily protein intake of 1 g - 2 g per kg of body weight for athletes. Among other things, proteins are important for the growth and maintenance of the muscle mass, various metabolic processes and the immune system. If proteins are taken with the nutrition, they serve, depending on metabolism, as an energy source or as a building material for the muscles. Proteins must be taken daily in sufficient quantity, because they perform important functions, otherwise the body uses the proteins, existing in your muscles and it results to a muscle loss. High-quality protein sources are meat, fish, eggs, dairy products and legumes. In addition, you should include protein shakes and amino acid products in your nutrition plan.

Expert tip:
The body needs proteins right after getting up in the morning, before and after the training and before sleeping.

Mass building
To avoid the fat increase, a hard training is necessary. Mass building cannot succeed without an adequate intake of proteins, because these are the basic building blocks of your muscles. The proteins of your body underlie a constant building and reduction and should therefore be an integral part at every meal. In case of a protein deficiency your body compensates it with the proteins from your muscles. During the mass building, you should take into account, that high-quality protein sources should be included in your nutrition plan. In addition, you can drink different protein shakes. Adequate intake of high-quality protein sources and free amino acids supports the building of the muscle mass.

Expert tip:
Proteins can be reduced in the mass phase compared to the diet phase because the increased carbohydrate intake affects as protein saving.

Diet / definition phase
Because of the reduction of the carbohydrate content in the nutrition, your body is forced to look for other sources from which it can generate energy. In addition to the fat pads the body uses the proteins of the muscles during the diet and also the definition phase. To keep the muscle loss as minimal as possible, the protein intake should be increased accordingly. Furthermore, an increased protein intake pushes the metabolism. Proteins should be part of every meal and amount approximately 60 % of nutrition energy, regardless of training or training-free days. You should use especially low-fat proteins such as turkey, chicken, beef, low fat curd and cottage cheese. The increased demand of protein cannot be covered by the nutrition, so, protein shakes can be a good alternative for it. For a competition diet protein isolates are especially suitable, because lactose often leads to water retentions under the skin.

Expert tip:
You should mix protein shakes always with water, because this serves carbohydrates (lactose) and fats saving.

Endurance sport
Beim Ausdauersport ist es wichtig, dass dein Körper ausreichend Proteine erhält. Neben den Hauptenergielieferanten Kohlenhydraten und Fetten werden auch Aminosäuren, die Grundbausteine aller Proteine, zur Energiebereitstellung genutzt. Führst du deinem Körper nicht genügend Protein zu, kann es bei körperlicher Belastung zum Abbau deiner Muskulatur kommen. Das ist unerwünscht, denn weniger Muskeln bedeuten weniger Leistung.

Expert tip:
Supplementation with BCAA (before training) and glutamine (after training) is ideal.