Mass Gainer from Sponser® helps you to effectively and efficiently build and maintain muscle mass. Especially during intensive training phases the right and sufficient supply of nutrients is crucial. The high-quality composition consists of different carbohydrate and protein sources as well as additional functional ingredients in order to optimally meet the special requirements in the build-up phase.
The protein contained consists mainly of filtered and thus offers native quality from different sources: milk and whey protein isolate and micellar casein from Cross Flow Filtration (CFM), supplemented with pre-cleaved whey and casein hydrolysate. This ensures that the protein is available in the body both quickly and long term during the recovery phase.
The five different carbohydrate sources also ensure a staggered energy output. Besides fast available sugars, the high-molecular starch hydrolysates provide sustainable energy
Creatine increases short-term, intensive physical performance and power as they also occur in resistance training. Mass Gainer delivers 3000 mg Creapure® creatine per daily ration. Additionally, it is enriched with the free amino acids L-leucine and L-glutamine as well as medium-chain fatty acids (MCT) for extra energy. No artificial sweeteners or colourings.
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.
Jäger et al. (2017): International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017 Jun 20;14:20.
Author: Yvonne Forster Nigg
Ing. Appl Food Sciences FH
dipl. Dietician HF
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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.
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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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.
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
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