The updateFitness shop

Sports nutrition raises the bar

For sporting success, the right nutrition matters as much as the training itself, whether you do fitness, a team sport or an endurance sport.

Your body can only perform at its peak with the right nutrition. The sports nutrition in our shop delivers the important nutrients precisely dosed and combined.

How do I build muscle with sports nutrition?

For a muscle to gain mass the net protein balance has to be positive: synthesis must exceed breakdown. Only then is protein stored in the muscle and the muscle grows.

Eating enough protein per day is not enough on its own, roughly 1.3 to 1.7 grams per kilogram of body mass. The timing matters too. Take about 20 grams of quality protein every three to four hours, four to six times a day.

Which sports nutrition drives muscle gain hardest?

Milk protein consists of two fractions, whey protein and casein. A widely cited study by Tang and colleagues from 2009 compared whey, soy protein and casein after resistance training.

Whey raised the blood concentration of essential amino acids fastest and highest, followed by soy. Casein rose more gently but for longer. Muscle protein synthesis followed the same order: whey, then soy, then casein.

In practice: drink around 20 grams of whey after training, mixed with water rather than as a sweetened milk-based ready shake. If you avoid whey, add L-leucine to your soy shake. On rest days too, keep the intake steady.

How does fat loss work?

Fat loss happens in two stages. Fatty acids are first released from the fat tissue through lipolysis, then oxidised in the mitochondria to supply energy.

Lipolysis is governed mainly by insulin and the catecholamines adrenaline and noradrenaline. Adrenaline acts catabolically and raises lipolysis, insulin acts anabolically and inhibits it. Both work through the hormone-sensitive lipase.

When energy demand rises, during training for example, the catecholamine concentration climbs, the hormone-sensitive lipase is activated and the body mobilises its energy stores.

Which sports nutrition helps with fat loss?

To get the metabolism going and bring body fat down, the quality, amount and timing of intake matter alongside physical activity. Sports nutrition makes that dosing straightforward.

Sinetrol supports fat loss by raising lipolysis, reducing cravings and allowing healthy control of hunger. It contains extracts from the juice, peel and seeds of blood orange, sweet orange and grapefruit, plus guarana berries.

Its main polyphenol is naringin, the bitter compound in grapefruit. Studies suggest it improves the use of free fatty acids for energy production. The second relevant compound is neohesperidin, which is also credited with an anti-inflammatory effect.