Kolumne 6 | Geschüttelt, Nicht Gerührt - Demo-Frey-Nutrition

Column 6 | Shaken, Not Stirred


Column 6 - Shaken, not stirred
Hello Andreas, I am 16 years old and have been training for about 20 months. I weigh 75 kilograms and can bench press 92.5 kilograms. To build mass, I drink half a liter of milk twice a day with 60 grams of instant flakes, 30 grams of nuts, 20 milliliters of walnut oil, 50 milliliters of cream, two tablespoons of egg white and three tablespoons of weight gainer.

Can I drink this shake more often? Or should I consume more protein? I consume 1.2 grams per kilo of body weight per day.


Andreas Frey answers
In order to build muscle effectively, you need, among other things, a sophisticated diet. This includes consuming carbohydrates, proteins and fats in very specific amounts tailored to your own body.

Shake recipes for muscle building
Carbohydrates are the basis for developing strength during training. You should eat plenty of them, especially during the build-up phase - primarily complex compounds such as pasta, rice, potatoes, bread rolls and oatmeal. Short-chain carbohydrates (maltodextrin, glucose) are used directly after training to increase insulin levels and initiate regeneration.

Proteins are extremely important for bodybuilders, as muscles are largely made up of them. However, 1.2 grams per kilo of body weight is far too little. I recommend that you consume at least 2.2 to 2.5 grams per kilo of body weight. When you are dieting, you should even increase the amount to avoid muscle loss. Milk, cottage cheese, egg whites, lean poultry and protein shakes are optimal sources of protein.

Many bodybuilders make the mistake of eliminating all fat from their diet because there is often a misconception that fat makes you fat. However, this is not the case, in fact the opposite is the case. If you deprive your body of dietary fats, it will try to keep its remaining fat reserves. This is a natural (survival) reaction of the organism. Take a tablespoon of safflower oil, rapeseed oil and linseed oil every day. The latter is the highest quality oil available. It is usually only available in health food stores. It has the ability to stimulate the metabolism, so that you burn more fat when you are resting.

The shake you mentioned contains too little protein and too much (saturated) fat. Avoid the cream, as it mainly contains saturated fats. Based on your body weight of 75 kilos, you need to consume around 2800 kilocalories a day to maintain your weight. If your goal is to build muscle, you should increase this by 500 kilocalories. The optimal daily nutrient distribution for you is as follows:

your optimal nutrient distribution
  • 3300 kilocalories
  • 500 g carbohydrates
  • 200g protein
  • 60 g fat
I can highly recommend the following three shake recipes, as they are ideal for increasing calorie intake during a building phase. I have already adapted them to your body weight of 75 kg, so you can easily use them 1:1:
1. Andreas Standard Breakfast
  • 200 ml low-fat milk
  • 1 banana
  • 250 g low-fat curd cheese
  • 50 g oat flakes
  • 2 egg whites
  • 1 whole egg
  • 10 ml linseed or safflower oil
Shakes are ideal for a quick supply of nutrients!

Shakes are ideal for
a quick supply of nutrients!

After training, PWN supports muscle building

Supported after training
the PWN builds muscle!

2. Protein 96 Oatmeal Shake
  • 500 ml milk (0.3%)
  • 50g PROTEIN 96
  • 50 g oat flakes
Protein shakes taste delicious and make protein absorption easier!

Protein shakes make it easier
protein intake!

Anyone who trains hard on a regular basis needs sufficient nutrients!

Anyone who trains hard regularly,
needs sufficient nutrients!

3. Post-workout shake
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