Mass Gainer
Application
Up to approx. 30 minutes before and after training, one serving each. Two drinks daily.
Preparation
Take four measuring spoons (60 g) + approx. 200 ml cold water. Shake well.
Select flavor
|
TYPISCHE NÄHRWERTE/VALEUR NUTRITIVE/NUTRITION FACTS/VALORI NUTRITIVI |
PER 100 G PULVER/ POUDRE/POWDER/ POLVERE |
1 PORTION (60 G) |
|
Energie/energy/energia kJ (kcal) |
1640 (388) |
985 (233) |
|
Fett/lipides/fat/grassi |
4.3 g |
2.6 g |
|
davon gesättigte Fettsäuren/of which saturated fatty acids/di cui acidi grassi saturi davon mittelkettige Triglyceride/of which medium-chain triglycerides |
3.1 g 1.8 g |
1.9 g 1.1 g |
|
Kohlenhydrate/glucides/ |
59 g |
35 g |
|
davon/dont/of which/di cui - Saccharose/sucrose - Glucose - Fructose - Lactose |
13 g 5.5 g 9.0 g 0.5 g |
7.7 g 3.3 g 5.4 g 0.3 g |
|
Ballaststoffe/fibres alimentaires/fibres/fibre alimentari |
2.5 g |
1.5 g |
|
davon Betaglukane/of which beta-glucans |
1.5 g |
0.9 g |
|
Eiweiss/protéines/protein(e) |
27 g |
16 g |
|
Salz/sel/salt/sale** |
0.63 g |
0.38 g |
VITAMINE |
|
%NRV* |
|
%NRV* |
|
E |
4.0 mg |
33% |
2.4 mg |
20% |
|
C |
27 mg |
34% |
16 mg |
20% |
|
B1 |
0.3 mg |
27% |
0.2 mg |
18% |
|
B2 |
0.5 mg |
36% |
0.3 mg |
21% |
|
Niacin |
5.3 mg |
33% |
3.2 mg |
20% |
|
B6 |
0.5 mg |
36% |
0.3 mg |
21% |
|
Folsäure |
67 μg |
34% |
40 μg |
20% |
|
B12 |
0.8 μg |
32% |
0.5 μg |
20% |
|
Biotin |
17 μg |
34% |
10 μg |
20% |
|
Pantothensäure |
2.0 mg |
33% |
1.2 mg |
20% |
|
Aminosäuren (per 100 g Pulver) |
||
|
essentiell |
Histidin |
0.6 g |
|
Isoleucin |
1.5 g |
|
|
Leucin |
3.3 g |
|
|
Lysin |
2.3 g |
|
|
Methionin + Cystin |
1.1 g |
|
|
Phenylalanin + Tyrosin |
2.2 g |
|
|
Threonin |
1.4 g |
|
|
Tryptophan |
0.4 g |
|
|
Valin |
1.6 g |
|
|
nicht-essentiell |
Alanin |
1.0 g |
|
Arginin |
0.8 g |
|
|
Asparaginsäure |
2.4 g |
|
|
Glutaminsäure |
6.0 g |
|
|
- davon Glutamin |
0.9 g |
|
|
Glycin |
0.5 g |
|
|
Prolin |
2.3 g |
|
|
Serin |
1.3 g |
|
Ingredients: Protein powders (ultrafiltrated milk and whey protein isolates 16%, ultrafiltrated casein 3%, whey protein and casein hydrolisates 3%), starch hydrolisates (barley, rice), maltodextrin, sucrose, fructose, defatted cocoa powder 9%, dextrose, medium-chain fatty acids from coconut oil, creatine monohydrate, oat bran high in betaglucans 2%, flavours, 3 minerals (sodium citrate, magnesium lactate, chromium yeast), caramel powder, L-leucine 0.6%, L-glutamine 0.6%, emulsifier sunflower lecithin, 10 vitamins (ascorbic acid, alpha-tocopheryl acetate, nicotinamide, calcium pantothenate, pyridoxine hydrochloride, riboflavin, cyanocobalamin, thiamin mononitrate, folic acid, biotin).
Developed and produced in Switzerland
Not suitable for children and growing adolescents. Not intended for long-term use. Weight gain can occur.
|
MINERALSTOFFE |
|
%NRV |
|
%NRV* |
|
Calcium |
300 mg |
38% |
180 mg |
23% |
|
Magnesium |
120 mg |
32% |
72 mg |
19% |
|
Phosphor |
280 mg |
40% |
168 mg |
24% |
|
Chrom |
40 µg |
100% |
24 µg |
60% |
|
Kreatin |
2.5 g |
1.5 g |
||
* recommended dietary allowance raccomandata
100 ml of the preparation contains 492 kJ (116 kcal).
Salt from natural source. No additional salt added. Calculated with factor 2.5 (sodium content 0.252 g/100 g)
Item
Creatine
How long should you take creatine in resistance training?
Ambitious strength athletes interested in muscle mass build-up should consider the following points when taking creatine:
In the past, it was commonly recommended to pause taking creatine after twelve weeks for several weeks. This was because it was not known whether the body's own creatine synthesis would be inhibited if exogenous creatine was supplemented for an extended time period. It is now known that this is not the case even after more than a year of creatine supplementation, and that creatine can therefore be taken for longer periods of time. The position Stand Paper of the International Society for Sports Nutrition confirms this.
Nevertheless, we recommend that creatine intake be aligned with the training and competition calendar. Supplementation with creatine makes little sense in training phases that focus on basics or technical skills.
Literature
Jäger et al, 2017: International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr, 14(20).
Author: Yvonne Forster Nigg
Ing. Appl Food Sciences FH
dipl. Dietician HF
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Kreatin
Wie lange darf man Kreatin im Kraftsport einnehmen?
Ambitionierte Kraftsportler, die den Aufbau von Muskelmasse verfolgen, sollten folgende Punkte zur Kreatin-Einnahme berücksichtigen:
Früher gab es die Vorgabe, Kreatin nach zwölf Wochen abzusetzen. Dies, weil man nicht wusste, ob die körpereigene Synthese bei längerer Kreatin-Einnahme gehemmt würde. Inzwischen weiss man, dass dies auch nach über einem Jahr Kreatin-Einnahme kein Problem ist und Kreatin daher auch über einen längeren Zeitraum zugeführt werden kann. Das Position Stand Paper der International Society for Sports Nutrition bestätigt dies.
Dennoch empfehlen wir, die Kreatin-Einnahme auf den Trainings- und Wettkampfkalender auszurichten. In Trainingsphasen, die auf Grundlagen oder Technik abzielen, macht eine Supplementierung mit Kreatin wenig Sinn.
Literatur
Jäger et al, 2017: International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr, 14(20).
Autorin: Yvonne Forster Nigg
Ing. Lebensmittelwissenschaften FH
dipl. Ernährungsberaterin HF
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Night Protein
Protein before bed rest improves recovery and muscle building during the night
Taking a protein-rich late meal before going to bed after strength training, supports recovery and muscle protein synthesis. What has long been known to experienced bodybuilders and endurance athletes was scientifically confirmed a few years ago in a study by first author P. T. Res at Maastricht University Medical Centre. The influence of an additional protein intake shortly before going to bed was investigated with regard to digestion, absorption and protein metabolism during the nightly recovery phase after resistance exercise. Immediately after an evening strength training session, all participants received a usual portion of carbohydrates (60 g) and protein (20 g) for regeneration. In addition, they were given a drink with or without 40 g casein 30 minutes before bedtime. During the night (7.5 h) this protein was effectively digested and absorbed, leading to a rapid increase in circulating amino acids, which was maintained throughout the night. Overall, the additional amount of protein before bed increased muscle protein synthesis by approximately 22% and resulted in a significantly improved net protein balance.
The most effective protein products for the night
Right after training, it is recommended to take a WEIGHT PLUS or RECOVERY SHAKE. If you also want to take creatine, ideally use the MASS GAINER. The MULTI PROTEIN is excellently suited as a late-meal protein shake, since it is based on slowly available, microfiltrated, natural whole milk protein (approx. 80% casein, 20% lactalbumin, no caseinate) and thus ensures a long-lasting amino acid influx into the blood during the night. Or you can use pure CASEIN, which is also offered in filtrated, micellar (native) quality by SPONSER.
Reference
Res PT et al.: Protein ingestion before sleep improves postexercise overnight recovery, in: Med Sci Sports Exerc. 2012 Aug;44(8):1560-9.
Author: Remo Jutzeler
Head R&D SPONSER SPORT FOOD
Ing. Applied Food Sciences UAS
MAS Nutrition & Health ETHZ
Related articles
Protein: All you need to know as an endurance athlete
Protein: For regeneration, muscle building, weight control and immune defence
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