Thorsten Hawk - The Basic Supplement Guide for Strength Training

Dosage:0.3g to 0.6g per pound of body weight is described as the recommended amount. It takes at least 20g to 30g to stimulate protein synthesis. To achieve its most intake recommendation, an intensive full body workout has to be completed.

Let's start with an athlete with 80kg body weight. This results in the following calculation.

0.3 * 80 = 24g whey

The older an athlete gets, the higher the dosage must be, because the body no longer reacts so sensitively to the presence of Whey.

Dextrose increases insulin secretion, so you need a little less whey, but do not go below 20g whey for protein synthesis. When taking Whey with water, presence of fat in milk must be considered as it can slow down the effect of Whey.

Studies have shown that post-workout intake improves recovery and helps build muscle. The protein arrives in the cells in about 45 minutes. Here you should also be cautious of having little fat in the shake and relatively drink it on an empty stomach. Theoretically, you can also organize the entire protein intake during the day via Whey Shakes.

It is obtained by an ion exchange process and thereby other substances can bind to the protein. Microfiltration ensures a higher level of purity, which means less fat and carbohydrates in the powder. Protein content of 91-97% is expected, but an isolate makes more sense in a diet that is already going towards the end, and calories going down already.

Vitamin D3 is a group of fat-soluble vitamins that are part of the Secosteroids.

Where do you get vitamin D3 from?

You can take it through the food. It is increasingly found in fatty fish. Other foods have low vitamin D3. You can also get this from sunlight or UVB radiation formed through the skin. Having about 20-30 of this is enough per day.

It is vital and involved in thousands of regulatory processes in human body cells. It reduces the risk of disease and cancer in the body. Thus favors a healthy body. It also has a positive effect on the cardiovascular system and protects against heart attacks.

In Germany, there is a lack of this vitamin. Where does the problem come from? Many people here on land avoid the sun or simply do not come to the sun through their work, thereby causing a shortage of this vitamin in the body. Many dermatologists talk bad about the sun and should be avoided. Although this might be correct if you make your body available for excessive sunbathing. Staying 30 minutes in the sun does not pose any effect to your body. The next cause is the use of sunscreen, since even at low levels the formation of vitamin D3 is prevented.

It is sometimes advisable to consult a doctor to check if there are any deficiencies in the blood.

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