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ANSWER

Benjamin, your question is very extensive and not easy to answer, but I will help you as best I can. Before I go into detail about individual nutritional supplements, I would first like to suggest the following to you about the interaction between training and nutrition: In order to achieve success in bodybuilding, both areas should be taken into account.

The best diet is useless if the training is not right, and the best training is doomed to failure if you eat poorly or inadequately. Since your question is about nutrition, I would like to limit myself to this aspect. Before you even think about using supplements to build muscle, you should first optimize your natural diet in order to create an appropriate basis for the desired muscle growth. Only then should you resort to nutritional supplements. I advise you to ensure you eat a high-calorie diet with complex carbohydrates, high-quality proteins and healthy fats. My tip for building muscle is the following percentage distribution of food components: 30 percent proteins, 50 percent carbohydrates and 20 percent fat.

Finding your way around the supplement market is no easy task, especially for beginners. As far as proteins are concerned, you should eat cottage cheese, meat (primarily poultry), milk and egg whites. For carbohydrates, I recommend oatmeal, rice, pasta and (whole grain) bread rolls. Healthy fats are found in high-quality vegetable oils such as safflower, rapeseed and linseed oil, of which you can consume one tablespoon per day.

Only when you have taken these nutritional basics into account and created an appropriate basis for building muscle through your normal diet is it time to think about various nutritional supplements. First and foremost are protein supplements, which are designed to help you increase your protein consumption effectively and in a targeted manner.

I recommend you start with a so-called multi-component protein (whey, milk and egg protein) with a high proportion of casein (milk protein). This has an anti-catabolic effect and supplies your muscle cells with amino acids for up to six hours. Such a product represents PROTEIN 96 which has an extremely high protein and casein content. The daily amount should be consumed evenly throughout the day and especially late in the evening in order to take advantage of the anti-catabolic effect overnight when you do not eat anything. Two to three shakes a day, each consisting of 30 grams of protein powder mixed in 300 milliliters of water or milk, are completely sufficient.

Secondly, I recommend TRIPLE WHEY , which should be taken primarily in the morning and directly after training. Since whey protein is absorbed very quickly by the muscle cells, these two times are ideal for use: especially in the morning after getting up and directly after training, the body is in a catabolic state that should be counteracted as quickly as possible with a whey protein shake.

The following applies especially to the time after a workout: Only when the catabolic state has been eliminated can the organism initiate regeneration and then build up new muscle substance. Since you have used up a lot of muscle glycogen to provide energy during training, your primary goal should be to immediately refill the depleted glycogen stores. You can do this effectively and quickly with maltodextrin. Maltodextrin (with DE 12 in MALTO 95 contained) is almost tasteless and is very well absorbed by the gastrointestinal tract.

The insulin release is strong, followed by a constant drop, which supplies the muscles with glycogen over a longer period of time and ensures maximum storage replenishment. I recommend a so-called post-workout shake made of 30 to 40 grams of whey protein and 60 to 80 grams of maltodextrin. In addition, you can take eight to ten AMINO TABS AMINO TABS contain amino acids in high doses and help you to quickly compensate for the protein loss caused by training.

Armed with these tips, you should be able to achieve a significant muscle growth. Only when you are more advanced does it make sense to use other supplements such as BCAAAS or CREATINE to experiment.

To start with, the combination I have described is completely sufficient. But always remember: Before you resort to nutritional supplements, your natural diet must be right!

Although supplements make it easier to eat, they cannot replace it. As the name suggests, they are simply supplements - which are all the more effective the better you follow your normal diet, which should always be seen as the basis for building muscle mass.

With this in mind, I wish you good luck and success with your muscle building project!