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Muscle building

Muscle building refers to the process of increasing muscle mass and strength through targeted training and an appropriate diet.

Resistance training: To build muscle mass, regular resistance training is crucial. This can be done by lifting weights, using gym equipment, bodyweight exercises or other forms of resistance training. The training aims to stimulate the muscles and cause micro-injuries in the muscle fibres so that they can rebuild and become stronger during the recovery phase.

Progressive overload principle: Muscle building requires a continuous challenge to the muscles. The progressive principle means that you should increase the intensity, weight or number of repetitions of the training over time in order to continuously provide the muscles with new stimuli and thus stimulate muscle growth.

Balanced diet: A healthy and balanced diet plays an important role in muscle building. Adequate protein intake is particularly important as protein is the building block for muscles. It is recommended to include protein-rich foods such as meat, fish, pulses, eggs and dairy products in your diet. In addition, carbohydrates are also important for energy supply during training and healthy fats for various bodily functions.

Sufficient recovery: Muscle building not only takes place during training, but also during the recovery phase. Giving your muscles enough time to recover and regenerate is crucial to prevent injuries and promote muscle growth. Sleep, rest breaks between training sessions and targeted relaxation techniques can help with this.

Consistency and patience: Muscle building is a long-term process that requires time, commitment and patience. It is important to maintain a continuous training programme and set realistic goals. Results do not become visible overnight, but develop gradually over time.

There are different types of sports nutrition that can be helpful for building muscle.

Protein: Protein is one of the most important nutrients for muscle building as it provides the building blocks for muscle tissue. Protein-rich foods include meat, fish, chicken, eggs, dairy products, pulses, nuts and seeds. It is recommended to consume enough protein in every meal to prevent muscle protein breakdown and promote muscle recovery.

Whey protein: Whey protein is a popular dietary supplement for athletes, providing a convenient and quickly digestible source of high quality protein. It can be taken before or after training to meet protein requirements and aid muscle recovery.

Creatine: Creatine is a substance that occurs naturally in the body and plays an important role in supplying energy to the muscles. Taking creatine as a dietary supplement can increase strength and performance, which in turn can promote muscle building. However, it is important to follow the recommended intake and consult a doctor or nutritionist if necessary.

Carbohydrates: Carbohydrates are the main source of energy for physical activity and training sessions. Sufficient carbohydrate intake is important to provide enough energy for training and to replenish glycogen stores in the muscles. Wholemeal products, fruit, vegetables and pulses are good sources of complex carbohydrates.

Healthy fats: Healthy fats are important for various bodily functions and also play a role in muscle building. Nuts, seeds, avocados, olive oil and fatty fish such as salmon are good sources of healthy fats.

It is important to note that sports nutrition should be seen as a supplement to a balanced and varied diet. It is advisable to discuss individual nutritional needs and goals with a nutritionist or specialist in order to develop an optimal nutritional strategy for muscle building.

Dymatize ISO 100 900g can
The world's best-selling isolate before and after training! Anyone striving for a defined yet powerful physique knows the challenge of promoting muscle protein synthesis on the one hand and ensuring a targeted calorie intake on the other. This requires the highest product quality, so that in addition to the right amount of protein, as few excess calories as possible are consumed.
ESN Isoclear Whey Isolate 908g can
ISOCLEAR® - The clear protein drink for muscle building and refreshment. Fresh, Clear & Full of Protein - ISOCLEAR® is the innovative, clear protein drink that tastes like a juice, lemonade or iced tea, depending on the flavour - without any sugar, fat or lactose. This makes it the perfect alternative to creamy protein shakes and ideal for anyone who wants to cover their protein requirements in a refreshing, light and varied way.
New
Inkospor EAA 300g
Inkospor EAA Orange-Grapefruit 300g. Inkospor EAA provides all 9 essential amino acids (EAAs) including BCAAs in the proven 2:1:1 ratio and thus offers optimum support for muscle building, regeneration and an adequate supply of amino acids - even during diet or intensive training phases. The product contains 10,475 mg of essential amino acids per serving and contains no aspartame. The fruity orange-grapefruit flavour makes for a refreshing drink that is ideal before, during or after training.
Inkospor Active Pro 80 4.5kg Box (9 x 500g)
Protein in its tastiest form! inkospor® PRO 80® the protein shake with 80% protein and 100% flavour! Experience the unbeatable INKO quality and unique creaminess with every sip of inkospor® Active PRO 80®. 80% 4-component protein, up to 4650 mg BCAA per serving; fat-free, sugar-free; 9 vitamins, 3 minerals.
Inkospor X-Treme Guarana 20 x 25ml
Get the ultimate energy kick with inkospor® X-TREME GUARANA. One bottle contains just 25 ml, but delivers the power of 1,500 mg guarana extract. You devour the contents in seconds, but you can still feel its effects hours later!
Weider Premium Whey Protein 2.3kg tin
Ultrafiltered whey protein concentrate plus whey protein hydrolysate (contains fast peptides) plus L-glutamine. Premium Whey is a high-quality combination of whey protein concentrate and isolate with a particularly low carbohydrate and fat content. The formula is supplemented with valuable L-glutamine and vitamin B6, which contributes to normal protein metabolism. In combination with low-fat milk, one portion - depending on the flavour, e.g. vanilla caramel - provides up to 33g of protein, which optimally supports muscle building and maintenance. Now even creamier and tastier with the new, improved flavour profile!
-10%
Sponser Activator 200, 30 x 25ml
Drinking ampoules with a high caffeine content (200 mg/ampoule). Caffeine has been used in sport for over 100 years. It was not until the 1970s that targeted studies were carried out to investigate its performance-enhancing effect in sport. More recent studies confirm the effectiveness of caffeine as a performance-enhancing supplement.
CHF 59.40
CHF 66.00
-10%
Sponser BCAA 350 capsules
Sponser BCAA capsules with the 3 branched-chain amino acids valine, leucine and isoleucine in free form for muscle building and delaying fatigue during endurance performances. Protein supports the growth and maintenance of muscle mass. Compared to intact proteins, branched-chain amino acids are available more quickly.

CHF 43.20
CHF 48.00