Training goal: Build muscle

Build Muscle and size

You want to support muscle growth.
You want to recover well from training.
You want to power intense training sessions.

Training and diet go hand in hand

Mirco Schöning

Atlantic Multipower Sales Director spent 12 years in the German American Football Bundesliga as a wide receiver.

So you have carefully planned your training, you put in the effort in the gym but have you been as rigorous with your diet and nutrition? Training is just the stimulus for muscle growth and this adaptation that you trigger must be supported by proper diet and rest. Without these things results will either be poor or non existent.

With today's fast paced lifestyles your diet can sometimes suffer, giving way to the pressures of everyday life. If you don't consume the nutrients your body needs in the recovery phase you won't be making the most of your time in the gym and will only get poor results, instead of gaining muscle you may actually even lose it!

Our products are designed to help you meet your goals, supplementing your whole food based diet to make sure that you hit your nutritional targets every time.

"Your body can only build muscle through exercise if sufficient energy and muscle-building nutrients in the form of carbs and protein are absorbed."

Mirco Schöning

Proteins and carbs — the foundation for muscle-building!

Protein is the basic structural component of all cells in the body and is needed for the repair processes after intensive training sessions. Protein has been proven to promote muscle gain if you exercise properly.

Carbs are needed in order to resupply the body with energy needed for training and cellular growth. When you eat carbs the release of muscle building hormones is also stimulated. Together these factors enable the body to convert the exercise stress into muscle.

To achieve this, you should ideally have a meal every two to three hours with a large portion of both your protein and carbohydrate intake following training to support recovery and muscle growth.

To support your muscle gain, you should consume the right amount of high quality protein. The main sources of protein are foods of animal origin such as meat, dairy products and fish. Ideally you should add some plant-based protein that is found, for example, in beans and pulses. A combination of plant and animal sources of proteins will ensure you're eating the high quality proteins found in animal foods but also getting additional amino acids — the building blocks of protein — along with fibre, vitamins and minerals found in the plant foods.

According to the national nutrition survey II conducted in 2008 by the Max-Rubner-Institut and Federal Research Institute of Nutrition and Food (BfEL), protein intake averages between 1.0–1.2 grams per kilogram of body weight per day.

To support recovery and muscle growth, we recommend a protein intake of 2.0 grams per kilogram of body weight per day. This extra protein is to support recovery, the additional requirement at cellular level as a result of the intensive training. For a person weighing 80 kilograms, this equates to around 160g of protein per day so the average person would need to consume an additional 64 to 80g of protein per day.

After training is one of the best and most important times to provide the body with the nutrients it needs to recover and grow. At this time the body's ability to absorb and utilise protein and carbohydrate for growth and recovery is increased. Due to the ease of use and speed of digestion, this is time when protein supplements like whey can be especially useful. They can then be followed up with whole food meals that reflect your post workout needs, including high quality proteins and carbohydrate containing foods such as rice, pasta or potatoes.

It is important to plan your meals. This way, you avoid the temptation to eat fast food and ready meals which generally contain a lot of calories but not in the form of the nutrients that will help you recover and put on lean muscle. Food supplements can help you here. They are low in fat, without any additional sugar and contain high-quality protein as well as energy-providing carbohydrates. Added to their nutritional benefits they're easy to carry and prepare, supplying what you need at the right time, starting the recovery processes and carrying you over until you can get a nutritious whole food meal.

Top 10 nutrition tips

Tip 1

Healthy breakfast

Start the day with a healthy breakfast such as fruit, yoghurt, cheese and egg. A protein shake (whey protein) also helps as it quickly provides the body with usable proteins.

Tip 2

High-quality carbohydrates with protein

High-quality carbohydrates with protein — that is the combination to ensure effective muscle gain.  After training, a combination of rapidly available carbohydrates such as maltodextrin or glucose in combination with rapidly available protein is ideal.

Tip 3

The necessary calorie surplus

Eat regularly: five to eight meals a day are ideal in order to ensure the necessary calorie surplus of around 500 calories.

Tip 4

Avoid bad carbohydrates

Avoid bad carbohydrates such as those in white bread and sweets. Eat vegetables and whole-grain products instead.

Tip 5

Eat high-quality protein

Eat lots of high-quality protein — fish, lean meat, chicken, turkey and nuts (one handful a day).

Tip 6

Lunch

Lunch should contain high-quality and easily digestible proteins and carbohydrates, for example fish with salad and vegetables or turkey with rice.

Tip 7

Snack before exercising

Before exercising, you should eat a snack with plenty of carbohydrates. You will then have enough energy for an optimised workout.

Tip 8

Drink enough

Remember to drink enough during the day and while you exercise. To ensure the right mineral level, one litre per hour of training is recommended.

Tip 9

Adequate sleep

Adequate sleep is important so that your body can recover. It is only in the recovery phase where you build muscle.

Tip 10

Nutrition diary

Get yourself a training and nutrition diary where you can specify your goals in concrete steps. Your goals should have dates, i.e. times should be set in order to get the necessary impetus. Ideally, you should exercise with a partner, as that will motivate you.

A good method: pyramid training

There are many different ways to build muscle, many different workout routines and training philosophies and the one that suits you at this time will depend upon your goals, needs and experience.

Though workouts may differ the basics remain the same — focusing on selection the right exercises, the amount of training and the progression of weights and repetitions.

Full Body Training is popular method that works especially well when the trainer is new or intermediate level or training around other sports or activities. Popular with the old school body builders, its effective routines have recently be rediscovered.

The basic layout is to aim for 2 to 3 workouts a week with each session comprised of 3 to 4 'compound' exercises (ones where you're using more than one joint at a time). Compound exercises include the squat, deadlift, lunge, chest and shoulder presses, rows, pull ups and dips. For each exercise you should do 3 to 5 sets of 7 to 12 reps. This means the total count of reps will be in the region of 25 to 35.

These full body sessions should be short, about 45-60 minutes in total and cover the whole body so the emphasis should be to balance pushing and pulling movements and including leg based movements.

Regardless of the weight you can lift you must schedule in sufficient recovery time and don't overdo exercise frequency of the training session — muscle growth and strength increases happen between sessions and not in the gym! The body is a clever machine and will get more efficient as you progress meaning that to carry on growing effectively you have to surprise it every so often. To encourage muscle growth, arrange your workouts with plenty of variety and change your exercise variations every six to eight weeks.

Our products for your muscle-building!

100% Pure Whey Protein - 2000g
10 reviews

100% Pure Whey Protein - 2000g

2000 g Tub - 67 Servings

  • Native, un-denatured Whey Protein, ultrafiltered
  • Instantized for excellent solubility, easy to digest
  • Only 4% Carbs

£67.49 view

100% Pure Whey Protein - 450g
1 review

100% Pure Whey Protein - 450g

450 g Sachet - 15 Servings

  • Native, un-denatured Whey Protein, ultrafiltered
  • Instantized for excellent solubility, easy to digest
  • Only 4% Carbs

£22.49 view

100% Pure Whey Protein - 900g
3 reviews

100% Pure Whey Protein - 900g

900 g Tub - 30 Servings

  • Native, un-denatured Whey Protein, ultrafiltered
  • Instantized for excellent solubility, easy to digest
  • Only 4% Carbs

£38.49 view

100% Whey Isolate Protein - 1590g
3 reviews

100% Whey Isolate Protein - 1590g

1590 g Sachet - 53 Servings

  • High level of protein – 85 % purest Whey Isolate Protein to support lean definition and muscle growth
  • Native, un-denatured Whey Protein, ultrafiltered
  • Instantized for excellent solubility, easy to digest

£69.99 view

100% Whey Isolate Protein - 725g
1 review

100% Whey Isolate Protein - 725g

725 g Tub - 24 Servings

  • High level of protein – 85 % purest Whey Isolate Protein to support lean definition and muscle growth
  • Native, un-denatured Whey Protein, ultrafiltered
  • Instantized for excellent solubility, easy to digest

£38.49 view

currently not available

50% Protein Bar XXL
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50% Protein Bar XXL

16 x 100 g Bar - 16 Servings

  • Goal and need driven bar for recovery
  • High quality ingredients support muscle growth and recovery
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53% Protein Bar
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53% Protein Bar

24 x 50 g Bar

  • Great tasting protein bar with white chocolate coating
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£54.99 view

55g Protein Shake
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55g Protein Shake

12 x 500 ml Bottle - 12 servings

  • Ideal supply of protein to support muscle growth
  • A fast supply of carbohydrates ensures that you’ll have the nutrients you need
  • Premium vitamin mix

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BCAA 2:1:1 Powder
4 reviews

BCAA 2:1:1 Powder

400 g Tub - 40 Servings

  • Optimum ratio of 2:1:1 Leucine, Valine and Isoleucine
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£39.99 view

currently not available

BCAA+
0 reviews

BCAA+

120 g Capsules - 17 servings

  • Essential amino acids leucine, isoleucine and valine (BCAAs)
  • Ideal supplement for reduced carb diets

£20.99 view

Creatine
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Creatine

500 g Tub - 166 servings

  • 100% absolutely pure Creapure® creatine for optimal reabsorption
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  • Increased muscle volume due to increased water retention in muscle cells

£22.99 view

Creatine Capsules
1 review

Creatine Capsules

121,8 g Capsules - 34 servings

  • 100% absolutely pure Creapure® creatine for optimal reabsorption
  • For better performance during strength training and other intense physical activities
  • Increased muscle volume due to increased water retention in muscle cells

£18.49 view

Energy Charge
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Energy Charge

12 x 500 ml Bottle

  • 70 g quickly absorbed carbohydrates
  • The triple carb mix perfectly supports workouts
  • Provides nutrients quickly and for a long time

£22.99 view

Fit Protein
56 reviews

Fit Protein

12 x 500 ml Bottle - 12 servings

  • Ideal protein supply for growing muscle
  • Readily available carbohydrates give you the nutrient source you need
  • Maximum 1 g fat per bottle

£47.99 view

Fit Protein Lite
2 reviews

Fit Protein Lite

12 x 500 ml Bottle - 12 servings

  • Reduced energy by replacing 7.5g/100ml of sugar with sucralose.
  • Post workout ready to drink protein shake
  • High protein, low carb, fat free!

£47.99 view

Formula 80 Protein
26 reviews

Formula 80 Protein

750 g Tub - 25 servings

  • Blend of 4 high-quality proteins: Casein, Milk, Whey, Egg for fast, medium and slow release
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£31.49 view

Green Kick
3 reviews

Green Kick

12 x 500 ml Bottle - 12 servings

  • 160 mg caffeine and 1000 mg taurine for extra energy
  • Guarana is added for an ongoing boost to workouts
  • Supports strength and endurance

£22.99 view

Guarana Shot
0 reviews

Guarana Shot

500 ml Shots - 20 servings

  • Long-lasting energy supply with 1.500 mg Guarana per bottle
  • Natural Caffeine source to improve performance
  • Magnesium contributes to the normal function of muscle tissue

£31.99 Now £26.99 view

L-Glutamine Powder
0 reviews

L-Glutamine Powder

500 g Tub - 100 Servings

  • 5g Glutamine per serving
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Mass Gainer - 2000g
0 reviews

Mass Gainer - 2000g

2000 g Tub - 7 Servings

  • High Quality Complex of fast and slow acting Proteins Whey, Casein, Milk and Egg Protein.
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£36.49 view

Mass Gainer - 5440g
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Mass Gainer - 5440g

5440 g Sachet - 21 Servings

  • High Quality Complex of fast and slow acting Proteins Whey, Casein, Milk and Egg Protein.
  • Energy boosting Carbohydrate Complex – Maltodextrine, Waxy Maize Starch, Fructose, Dextrose and Barley Starch (Vitargo).
  • Ideal ratio of 70 % Carbs, 20 % Protein, 5 % fat.

£87.99 view

Optimized Casein + Egg Protein
1 review

Optimized Casein + Egg Protein

900 g Tub - 30 Servings

  • Micellar Casein, Calcium Caseinate and Egg Protein
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Power Layer
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Power Layer

18 x 60 g Bar

  • 60g bar
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Protein Smoothie
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Protein Smoothie

8 x 330ml Bottle - 8 Servings

  • Natural ingredients
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Red Kick
0 reviews

Red Kick

12 x 500 ml Bottle - 12 servings

  • 160 mg caffeine and 1000 mg taurine for extra energy
  • Guarana is added for an ongoing boost to workouts
  • Supports strength and endurance

£22.99 view

Red Kick 330 ml
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Red Kick 330 ml

24 x 330 ml Bottle - 24 servings

  • 660mg Guarana Extract
  • 105mg Caffeine
  • The guarana and caffeine combination offers a reviving drink with the instant effects of caffeine and the slower more sustained action of guarana

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Whey Protein Drink
3 reviews

Whey Protein Drink

12 x 500 ml Bottle - 12 servings

  • Water-based protein drink with 30 g protein, 23% BCAA and 18% glutamine per bottle
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£41.99 view