Overview

• Sportbuzzer’s latest guidance reiterates that most recreational athletes meet needs through varied meals, with supplements serving as optional extras rather than essentials.
• Official DGE benchmarks remain the baseline at 0.8 g protein per kilogram of body weight for adults (1.0 g for older adults), while serious strength athletes often require higher intakes.
• Evidence supports creatine for short, high‑intensity efforts and whey for convenient protein delivery, whereas products like glutamine show unclear benefits for muscle growth.
• A consumer check by Verbraucherzentrale NRW found only 7 of 29 whey products could verify German protein origin, and studies report occasional heavy‑metal contamination, underscoring label scrutiny.
• Effective training nutrition highlights a modest daily calorie surplus of roughly 200–500 kcal, post‑workout fueling within 30–120 minutes, consistent hydration, and an emphasis on fresh, minimally processed foods.