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Bodybuilding is building your body by training muscle mass and lowering your fat percentage. You don't just add bodybuilding to it. Bodybuilding is a way of life. Everything has been thought through. The training runs through a tight schedule with mainly strength training to build muscles and cardiovascular exercises to lower the fat percentage.
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Our choice
Performance Sports Nutrition - Pure Whey
Pure WheyPerformance Sports Nutrition
€ 29,95 € 25,46
Our choice
M Double You - 100% Whey Protein
100% Whey ProteinM Double You
€ 34,95 € 29,71
Our choice
First Class Nutrition - 100% Whey sensation
100% Whey sensationFirst Class Nutrition
€ 35,50 € 30,18
Nutrend - N1 Shots
N1 ShotsNutrend
 
NJIE - Protein Milkshake (8-Pack)
Protein Milkshake (8-Pack)NJIE
€ 22,50 € 19,13
Performance Sports Nutrition - Turbo Mass Gainer
Turbo Mass GainerPerformance Sports Nutrition
€ 19,95 € 16,96
Performance Sports Nutrition - Delicious Sports Breakfast
Delicious Sports BreakfastPerformance Sports Nutrition
€ 12,95 € 11,01
Performance Sports Nutrition - Yellow Burner
Yellow BurnerPerformance Sports Nutrition
 
Performance Sports Nutrition - Micellar Casein Sachet
Micellar Casein SachetPerformance Sports Nutrition
€ 2,00 € 1,70
First Class Nutrition - E-Lyte Drink
E-Lyte DrinkFirst Class Nutrition
€ 15,50 € 13,18
First Class Nutrition - Premium Multivit
Premium MultivitFirst Class Nutrition
€ 17,95 € 15,26
M Double You - XXL Gainer
XXL GainerM Double You
€ 19,95 € 16,96
Our choice
M Double You - Amino XPlode
Amino XPlodeM Double You
€ 32,95 € 28,01
M Double You - Stack 2
Stack 2M Double You
€ 19,45 € 16,53
M Double You - LPG
LPGM Double You
€ 26,95 € 22,91
M Double You - Extreme Burner
Extreme BurnerM Double You
€ 19,50 € 16,58
First Class Nutrition - Pancake Mix
Pancake MixFirst Class Nutrition
 
Performance Sports Nutrition - Instant Recovery Complex
Instant Recovery ComplexPerformance Sports Nutrition
€ 16,90 € 14,37
First Class Nutrition - Red Stack Burner
Red Stack BurnerFirst Class Nutrition
€ 24,45 € 20,78
M Double You - Stack 5
Stack 5M Double You
€ 20,45 € 17,38
Our choice
First Class Nutrition - Pro88 Day & Night
Pro88 Day & NightFirst Class Nutrition
€ 33,95 € 28,86
Performance Sports Nutrition - Ultra Lean Gainer
Ultra Lean GainerPerformance Sports Nutrition
 
First Class Nutrition - CLA - Body Toning Formule
CLA - Body Toning FormuleFirst Class Nutrition
€ 20,95
Performance Sports Nutrition - Whey Protein Isolate
Whey Protein IsolatePerformance Sports Nutrition
€ 33,95 € 28,86
Performance Sports Nutrition - Ultra Pure Creatine Monohydrate
Ultra Pure Creatine MonohydratePerformance Sports Nutrition
 
Performance Sports Nutrition - Pure Micellar Casein
Pure Micellar CaseinPerformance Sports Nutrition
 
Performance Sports Nutrition - L-Carnitine Liquid
L-Carnitine LiquidPerformance Sports Nutrition
€ 15,90 € 13,52
Performance Sports Nutrition - FLUID FIGHTER
FLUID FIGHTERPerformance Sports Nutrition
 
Performance Sports Nutrition - Carbo Loader
Carbo LoaderPerformance Sports Nutrition
€ 16,95
M Double You - Creatine Powder met Creapure®
Creatine Powder met Creapure®M Double You
 
First Class Nutrition - BCAA 4000
BCAA 4000First Class Nutrition
€ 20,95 € 17,81
Performance Sports Nutrition - FAT RELEASER PLUS
FAT RELEASER PLUSPerformance Sports Nutrition
€ 20,95 € 17,81
Our choice
Performance Sports Nutrition - Delicious Cooking Spray (PEM)
Delicious Cooking Spray (PEM)Performance Sports Nutrition
€ 5,95 € 5,06
M Double You - Liquid Burner
Liquid BurnerM Double You
€ 24,95 € 21,21
First Class Nutrition - Flexi Joint
Flexi JointFirst Class Nutrition
€ 19,95
Performance Sports Nutrition - L-Carnitine
L-CarnitinePerformance Sports Nutrition
€ 23,80 € 20,23
M Double You - Liquid Amino
Liquid AminoM Double You
€ 19,95 € 16,96
Performance Sports Nutrition - Pro 8 Complex
Pro 8 ComplexPerformance Sports Nutrition
 
First Class Nutrition - Test-X9
Test-X9First Class Nutrition
 
Our choice
M Double You - Get Pumped 3.0
Get Pumped 3.0M Double You
€ 29,95 € 25,46
First Class Nutrition - S.P.E.E.D pre workout booster
S.P.E.E.D pre workout boosterFirst Class Nutrition
€ 30,95 € 26,31
Performance Sports Nutrition - Protein Baking Mix
Protein Baking MixPerformance Sports Nutrition
 
First Class Nutrition - Magnetude Explosive
Magnetude ExplosiveFirst Class Nutrition
€ 61,95 € 52,66
First Class Nutrition - Oat Mix
Oat MixFirst Class Nutrition
 
First Class Nutrition - Kre Alkalyn Pure
Kre Alkalyn PureFirst Class Nutrition
 
M Double You - Micro Whey
Micro WheyM Double You
€ 30,95 € 26,31
Performance Sports Nutrition - Recup Xtreme
Recup XtremePerformance Sports Nutrition
€ 21,95 € 18,66
First Class Nutrition - Create
CreateFirst Class Nutrition
 
M Double You - Cal & Mag
Cal & MagM Double You
€ 9,45 € 8,03
First Class Nutrition - Creatine Micronized
Creatine MicronizedFirst Class Nutrition
€ 29,95 € 25,46
MP3 Drinks - Aqua-Active (12-pack)
Aqua-Active (12-pack)MP3 Drinks
€ 14,00
First Class Nutrition - Xtreme Drive
Xtreme DriveFirst Class Nutrition
€ 29,95 € 25,46
MP3 Drinks - Carb-Charger (12-pack)
Carb-Charger (12-pack)MP3 Drinks
€ 24,00
Performance Sports Nutrition - L-Glutamine
L-GlutaminePerformance Sports Nutrition
€ 15,95 € 13,56
First Class Nutrition - Glutamine
GlutamineFirst Class Nutrition
€ 24,95 € 21,21
House of Nutrition - Kitchen Scale
Kitchen ScaleHouse of Nutrition
€ 12,95
M Double You - 100% Milk Proteïne
100% Milk ProteïneM Double You
€ 32,95 € 28,01
First Class Nutrition - Blade FX
Blade FXFirst Class Nutrition
€ 34,95 € 29,71
First Class Nutrition - RPG-1 BCAA Xplode
RPG-1 BCAA XplodeFirst Class Nutrition
€ 29,95
First Class Nutrition - AMG Real Amino Gainer
AMG Real Amino GainerFirst Class Nutrition
€ 62,50 € 53,13
M Double You - Whey Amino
Whey AminoM Double You
€ 19,95 € 16,96
First Class Nutrition - Super Amino Force
Super Amino ForceFirst Class Nutrition
€ 28,95 € 24,61
M Double You - PeptoPro
PeptoProM Double You
€ 34,50 € 29,33
Advantage package
M Double You - Weight Loss Box
Weight Loss BoxM Double You
€ 111,35 € 100,00
Our choice
Nutrend - Carnitine Activity Drink (8-pack)
Carnitine Activity Drink (8-pack)Nutrend
€ 20,00
Scitec Nutrition - 100% Whey Protein Professional
100% Whey Protein ProfessionalScitec Nutrition
€ 34,50 € 29,33
Nutrend - N1
N1Nutrend
€ 12,50 € 10,63
Our choice
Vitargo - Carboloader
CarboloaderVitargo
€ 36,50 € 31,03
Scitec Nutrition - 100% Whey Isolate
100% Whey IsolateScitec Nutrition
€ 27,90 € 23,72
Barebells - Milkshakes (8-pack)
Milkshakes (8-pack)Barebells
 
Vitargo - Pure
PureVitargo
€ 37,50 € 31,88
Nutrend - Protein Pancake
Protein PancakeNutrend
 
Scitec Nutrition - Zero Sugar/Zero Fat Isogreat
Zero Sugar/Zero Fat IsogreatScitec Nutrition
€ 35,50 € 30,18
Scitec Nutrition - Hot Blood 3.0
Hot Blood 3.0Scitec Nutrition
€ 19,90 € 16,92
Scitec Nutrition - 100% Plant Protein
100% Plant ProteinScitec Nutrition
 
Scitec Nutrition - Protein Pancake
Protein PancakeScitec Nutrition
€ 23,90 € 20,32
Nutrend - Carnitine 3000 Shot
Carnitine 3000 ShotNutrend
€ 28,00 € 23,80
Nutrend - 100% Whey Protein
100% Whey ProteinNutrend
€ 27,95 € 23,76
Nutrend - Prozero (12-pack)
Prozero (12-pack)Nutrend
€ 18,85 € 16,02
Scitec Nutrition - BCAA Xpress
BCAA XpressScitec Nutrition
€ 19,90 € 16,92
Nutrend - Mass Gain
Mass GainNutrend
€ 19,50 € 16,58
Nutrend - Fat Direct
Fat DirectNutrend
€ 17,50 € 14,88
Nutrend - Hydro Whey
Hydro WheyNutrend
€ 30,95 € 26,31
Scitec Nutrition - EAA + Glutamine
EAA + GlutamineScitec Nutrition
€ 26,90 € 22,87
Nutrend - Protein Bar 23% (24-Pack)
Protein Bar 23% (24-Pack)Nutrend
€ 30,60 € 26,01
Nutrend - Protein Pancake Bake & Roll
Protein Pancake Bake & RollNutrend
€ 8,80 € 7,48
Our choice
NJIE - Protein Bar
Protein BarNJIE
€ 2,75 € 2,34
Nutrend - BCAA Liquid Shot
BCAA Liquid ShotNutrend
 
Nutrend - Carnitine 100 000
Carnitine 100 000Nutrend
€ 19,50 € 16,58
MDY-Gear - Waist Trimmer
Waist TrimmerMDY-Gear
€ 16,95 € 14,41
Nutrend - Protein Porridge
Protein PorridgeNutrend
€ 5,10 € 4,34
Scitec Nutrition - Superhero
SuperheroScitec Nutrition
€ 39,90 € 33,92
Nutrend - Delicious Vegan Protein
Delicious Vegan ProteinNutrend
€ 8,45 € 7,18
Nutrend - De-Nuts
De-NutsNutrend
€ 27,00 € 22,95
Nutrend - Glutamine
GlutamineNutrend
€ 17,50 € 14,88
Nutrend - Micellar Casein
Micellar CaseinNutrend
€ 27,80 € 23,63
Nutrend - BCAA Liquid
BCAA LiquidNutrend
€ 12,50 € 10,63
Nutrend - ZMA
ZMANutrend
€ 22,70 € 19,30
Nutrend - Amino Power Liquid
Amino Power LiquidNutrend
€ 12,70 € 10,80
Nutrend - Compress Fever Plus
Compress Fever PlusNutrend
 
Nutrend - eXplosin
eXplosinNutrend
 
NJIE - Protein Pudding
Protein PuddingNJIE
€ 2,75 € 2,34
Nutrend - BCAA Mega Strong Drink
BCAA Mega Strong DrinkNutrend
 
Nutrend - Isodrinx
IsodrinxNutrend
€ 9,00 € 7,65
Scitec Nutrition - Water Cut
Water CutScitec Nutrition
€ 15,90 € 13,52
Nutrend - Inosine
InosineNutrend
€ 17,00 € 14,45
Nutrend - FAT DIRECT SHOT
FAT DIRECT SHOTNutrend
 
Nutrend - Iso Whey Prozero
Iso Whey ProzeroNutrend
€ 15,50 € 13,18
Nutrend - Beta-Alanine Compressed Caps
Beta-Alanine Compressed CapsNutrend
€ 14,70 € 12,50
4=pay 2
WoW Hydrate - Protein Sportdrink 12x500ml
Protein Sportdrink 12x500mlWoW Hydrate
€ 26,00
Nutrend - CLA Softgel Caps
CLA Softgel CapsNutrend
€ 13,70 € 11,65
Nutrend - Tribulus Terrestris Turbo
Tribulus Terrestris TurboNutrend
€ 20,50 € 17,43
Scitec Nutrition - T/GH
T/GHScitec Nutrition
€ 26,90 € 22,87
Nutrend - Beauty Collagen Porridge
Beauty Collagen PorridgeNutrend
€ 7,95 € 6,76
Nutrend - Creatine Compressed Caps
Creatine Compressed CapsNutrend
 
Scitec Nutrition - Pow3rd! 2.0
Pow3rd! 2.0Scitec Nutrition
 
Scitec Nutrition - Collagen Powder
Collagen PowderScitec Nutrition
€ 32,90 € 27,97
Scitec Nutrition - Beta Alanine Caps
Beta Alanine CapsScitec Nutrition
 
Nutrend - Thermobooster Compressed Caps
Thermobooster Compressed CapsNutrend
€ 19,10 € 16,24
Nutrend - BCAA Energy Mega Strong Powder
BCAA Energy Mega Strong PowderNutrend
 
Nutrend - Carnitine Compressed Caps
Carnitine Compressed CapsNutrend
€ 30,73 € 26,12
Nutrend - Tyrosine
TyrosineNutrend
€ 15,40 € 13,09
Vitargo - Post
PostVitargo
€ 59,50
Nutrend - Creatine Mega Strong Powder
Creatine Mega Strong PowderNutrend
 
Nutrend - Glutamine Compressed Caps
Glutamine Compressed CapsNutrend
€ 13,70 € 11,65
Scitec Nutrition - Oat 'N' Whey
Oat 'N' WheyScitec Nutrition
€ 24,90 € 21,17
Nutrend - Glutamine Mega Strong Powder
Glutamine Mega Strong PowderNutrend
€ 25,40 € 21,59
Nutrend - BCAA 4:1:1 Tabs
BCAA 4:1:1 TabsNutrend
€ 19,10 € 16,24
Scitec Nutrition - Hot Blood 3.0 Sachet
Hot Blood 3.0 SachetScitec Nutrition
 
Nutrend - BCAA Compressed Caps
BCAA Compressed CapsNutrend
€ 17,60 € 14,96
Scitec Nutrition - Citrulline Malate
Citrulline MalateScitec Nutrition
€ 23,90 € 20,32
Scitec Nutrition - NEM Forte
NEM ForteScitec Nutrition
 
Nutrend - Neocarnitargin + Ginseng
Neocarnitargin + GinsengNutrend
 
Nutrend - Whey Amino 10.000
Whey Amino 10.000Nutrend
€ 44,90 € 38,17
Nutrend - eXplosin Sachet
eXplosin SachetNutrend
€ 16,75 € 14,24
Nutrend - Regener 450g
Regener 450gNutrend
€ 12,90 € 10,97
Nutrend - Creaport
CreaportNutrend
€ 15,20 € 12,92
Scitec Nutrition - BCAA 1000
BCAA 1000Scitec Nutrition
€ 23,90 € 20,32
Nutrend - BCAA 2:1:1 Tabs
BCAA 2:1:1 TabsNutrend
€ 22,20 € 18,87
Nutrend - BCAA Complex
BCAA ComplexNutrend
€ 16,25 € 13,81
Nutrend - Isodrinx with caffeine
Isodrinx with caffeineNutrend
 
Scitec Nutrition - Volumass 35
Volumass 35Scitec Nutrition
€ 32,90 € 27,97
Scitec Nutrition - Maltodextrine
MaltodextrineScitec Nutrition
 
Nutrend - AAKG 7500
AAKG 7500Nutrend
 
Vitargo - Endurance met creatine Bar
Endurance met creatine BarVitargo
€ 54,95 € 46,71
Adidas - Combat Sporttas Polyester 2 in 1
Combat Sporttas Polyester 2 in 1Adidas
€ 64,95
Nutrend - Vegan Protein Crunchy Bar (12-pack)
Vegan Protein Crunchy Bar (12-pack)Nutrend
€ 34,95 € 29,71
2+2 free
WoW Hydrate - Electrolyte Sportdrinks
Electrolyte SportdrinksWoW Hydrate
€ 26,00
Scitec Nutrition - Iso Clear Protein
Iso Clear ProteinScitec Nutrition
€ 39,95 € 33,96
Scitec Nutrition - 100% Vegan Protein
100% Vegan ProteinScitec Nutrition
€ 30,95 € 26,31
Nutrend - Qwizz Protein Bar (12-pack)
Qwizz Protein Bar (12-pack)Nutrend
€ 24,00 € 20,40
Vitargo - Performance Bar
Performance BarVitargo
€ 54,95 € 46,71

Bodybuilding is building your body by training muscle mass and lowering your fat percentage. You don't just add bodybuilding to it. Bodybuilding is a way of life. Everything has been thought through. The training runs through a tight schedule with mainly strength training to build muscles and cardiovascular exercises to lower the fat percentage.

The key to success: food!

The nutrition is perfectly attuned to the goal to be achieved. A beautiful, tight, muscular body. The size of the muscle mass is determined by a bodybuilder. It doesn't matter whether you are a beginner or a seasoned bodybuilder, if you are serious about bodybuilding nutrition is “the key to success”. Without a good nutrition plan nothing will come of the whole training. A bodybuilder eats a meal every 2 to 3 hours. This is necessary for the muscles to grow. Dietary supplements are incorporated in such a nutritional plan as support for building and repairing muscles as well as lowering the fat percentage. House of Nutrition has a wide range in-house for this.

Diet and exercise

For beginning bodybuilders it is useful to know how many calories you need to take in to achieve muscle growth. To calculate this exactly, you need to know what your BMR (Basal Metabolic Rate) is. This is the number of calories you really need to allow the functions of the body to function optimally, excluding sports. After your BMR has been determined, you must calculate your TDEE (Total Daily Energy Expenditure). With the TDEE you calculate your daily calorie requirement including exercise and amount of exercise during work. To build extra muscle mass, you add 20% to the TDEE and you get to work as a new bodybuilder.

Nutrition for a good training day naturally starts at breakfast, but throughout the day you eat about every 2 to 3 hours. There are many good products that are based on proteins. Muscle building and proteins cannot be separated from each other. Proteins (30 grams per intake) accelerate protein synthesis and especially support the recovery of muscles after a hard training so that they can grow even faster. In addition to this benefit, you will also feel well satisfied and it helps to lower your fat percentage if you follow a strict diet. In addition to the necessary protein, also eat enough fiber. Not only do they provide you with slow carbohydrates, they also ensure good bowel function. Then we have the fats. Don't be afraid of a little fat. Saturated fats are especially important for, for example, the production of hormones and the absorption of fat-soluble vitamins such as A, D, E and K. Therefore, eat enough eggs, meat, fatty fish, dairy and nuts and seeds.

Nutrition before and during your workout

In order to train longer and better, it is important to know which products you can take to support you. In any case, it is important to keep drinking well. This is perhaps most important for proper fat burning, muscle building and muscle recovery. In addition to sufficient water (2 liters), you can, for example, take an isotonic sports drink with added minerals and carbohydrates during a workout for extra energy. A Carnitine drink before exercise can also help with fat burning and carbohydrate absorption. Dietary supplements with amino acids, the building blocks of our body, can be found in various forms. In tablet, capsule or liquid form such as BCAA (compound amino acids) and Glutamine (individual amino acids). You take these amino's just before and after a workout to prevent protein breakdown and stimulate muscle building. A fantastic product is creatine and also one of the most tested nutritional supplements at the moment, except for proteins. Creatine is a substance in the body that is used to provide our muscles with direct energy. It is an essential energy source for muscle contraction. Regular creatine intake increases muscle performance, especially during intensive strength training. So indispensable for a bodybuilder. You take creatine just before a workout and on an empty stomach in the morning on rest days. This 4 weeks in a row and then a break of 4 to 6 weeks.

Rest and recovery period

Just like well-thought-out and heavy training, rest and recovery are essential. Rest means muscle growth. One really does not work without the other. After a tough workout, your body needs time and the right nutrition to recover. Your muscles have suffered minor damage due to strength training. Small tears in muscle fibers that need to be repaired. This is where the proteins come into play. Muscle recovery and protein go hand in hand. In addition to proteins, you provide your body with sufficient amino acids, carbohydrates, vitamins, minerals and moisture. Especially magnesium, glutamine, vitamin C. It is not smart to build in too little rest. When we talk about rest, we mean night's rest and rest days during a training program. It means that you give your muscles time to grow. So get to bed on time and sleep enough hours and plan a fixed day of rest per week in your training schedule. Also schedule a week of rest after you have exercised for a long period. This sounds strange because you may be afraid of losing muscle mass, but the opposite turns out to be true. No training at all, but stimulate and reset the body.