In this video, we're talking about proteins, creatine, boosters, and more. For me, as someone who studied sports science and actively competed in triathlons, this topic is also very important in practice.

Therefore, here are the most important points summarized for you again.

How much protein per day?

The older you get, the more protein you need. The maximum limit for recreational athletes and ambitious athletes is 1.6 g/kg body weight. Anything beyond that has little to no effect on muscle growth. I personally consume between 1.3 g and 1.4 g/kg body weight.

Animal vs. Plant-Based

In my opinion, there is no either/or here. I recommend and practice a plant-based diet rich in plant protein and supplement it with high-quality animal proteins such as kefir, (quail) eggs, and sockeye/wild salmon. However, where the proteins come from is not as important as the total intake. So, feel free to refer to the biological value table in the video at minute 7:27.

Protein Distribution

In theory (and also in practice), we can absorb and utilize at least 100 g of protein per meal. However, I recommend distributing it over 2, or preferably 3 meals. The anabolic window plays a minor role. So, it's less important to eat immediately after training. However, you should eat a protein-rich meal 3-4 hours after exercise.

Protein Shakes, Creatine & Boosters

I do not recommend boosters. For protein shakes, I recommend goat whey for animal protein. For plant-based protein, I recommend a mix of sprouted legumes, hemp, and possibly rice.

What you need to know about Creatine:

• Helps with power sports, less with endurance sports.
• Yes, it can help build muscle faster.
• You can take a dose of 5-10 g of creatine per day. For even faster results, you can also combine this with a high-dose phase of 20 g per day for one week. That means 7 days of high dose at 20 g per day, followed by a 5-10 g daily maintenance dose.
• When you take creatine does not matter.
• BCAAs play no role with sufficient protein intake.

Feel free to write your questions in the SKOOL Community. You can also send me a direct message there.

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Building an Optimal Exercise Routine

In this video, I want to talk to you about how to build your optimal exercise routine. My concept is based on the five conditional human abilities: strength, endurance, speed, flexibility, and coordination. They are crucial for physical health and play an important role in promoting longevity. Each of these abilities contributes in its own way to keeping the body fit and resilient... until we turn 100! :)

I've written down the most important points for you again so you can read through them.

Strength

Strength is the ability to overcome resistance and is particularly important for muscle and bone health. Strength training builds and strengthens muscles, which protects against muscle loss and bone fragility in old age. Good musculature not only helps to cope with everyday tasks more efficiently but also minimizes the risk of injuries and falls that become more common with age.

Endurance

Endurance is the ability to sustain physical performance over a long period and is closely linked to cardiovascular health. Regular endurance activities such as running, cycling, or swimming strengthen the heart, lower blood pressure, and improve blood circulation. This not only contributes to weight regulation but also reduces the risk of chronic diseases such as diabetes, heart disease, and certain types of cancer. Endurance training also improves general energy and vitality and promotes mental health by reducing stress and improving mood.

Speed

Speed refers to the ability to move quickly and plays an important role in responsiveness and movement coordination. In old age, speed can help prevent falls and enable quick reactions in dangerous situations. Faster reactions also contribute to better motor control, which reduces the risk of injuries and accidents.

Flexibility

Flexibility is the ability to use joints and muscles through a full range of motion. High flexibility improves suppleness and prevents the development of stiffness and pain, which is especially important in old age. It not only supports physical freedom in daily life but also helps maintain joint health and prevent movement restrictions that can occur with increasing age. Stretching and yoga are excellent ways to promote flexibility.

Coordination

Coordination is the ability to control movements precisely and efficiently while maintaining balance. Good coordination is crucial for balance and posture. It reduces the risk of falls and allows for better control over complex movements. In old age, well-developed coordination can help maintain independence and safely master everyday activities such as climbing stairs or walking.

Overall, the regular promotion and balance of these five conditional abilities contribute to better physical fitness and quality of life. They not only increase daily performance but can also reduce the risk of many age-related diseases and extend lifespan. Those who continuously train these abilities maintain their mobility, strength, and vitality for many years, thus improving their chances of a healthy and active life in old age.

Feel free to write your questions in the SKOOL Community. You can also send me a direct message there.

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