FIBO 2025 in Cologne: What You Need to Know About Supplements for Your Muscles

At FIBO 2025 in Cologne, everything revolves around fitness, supplements, and performance. But what many young people don’t know: the road to bigger muscles often leads through products with questionable ingredients. So let’s look beyond colorful packaging and big promises.

The Dream of Rapid Muscle Growth – Cleverly Marketed

They look inviting and even taste good – one protein bar after another lines up in one of the FIBO halls. The flavor varieties are plentiful, and anyone craving a protein kick can easily grab one.

Fancy a quick shot? Just around the corner, there’s a dose of caffeine, creatine, or liquid protein waiting. Muscle boosters in seconds, ready on demand. Anyone wanting to build muscle and sweeten their fitness journey can hardly avoid the many supplements available. It’s definitely worth taking a closer look.

Supplements: The Easy Solution

The concept is simple: to succeed in the supplement market, you need to reach young athletes with “easy solutions” to their already big problem of building muscle. A “designer” protein promises gains for athletes watching their body fat. A “daily” protein sounds like it’s made for everyday use. The classic “whey” is for the advanced fitness enthusiast, and “crank” is for the true expert.

For the right taste, there’s a variety of flavors. For the right dosage, there are even automatic dispensers that you simply turn over to get a 30-gram portion. And for unlimited protein enjoyment, it seems there are no boundaries. Sounds simple and too good to be true.

To save us from worrying about bad ingredients, many supplement companies make the choices for us: the trend is low sugar and high protein. Ideally, no sugar at all, since refined sugar is linked to obesity, type 2 diabetes, cardiovascular diseases, and cognitive impairments. Athletes agree that sugar can raise insulin levels and increase the risk of these diseases in the long term. However, this doesn’t mean that all sugar is bad – natural sources, like those found in fruits and vegetables, come with many essential nutrients and are much healthier than refined sugar.

High protein, on the other hand, is a key building block for muscle growth and has positive effects on fat reduction and metabolism – especially when combined with regular training. Protein helps promote satiety, which in turn can contribute to better weight control. It plays a crucial role in repairing and growing muscles.

Why “No Sugar” Often Still Tastes Artificially Sweet

Up to 25 grams of protein per serving, zero grams of sugar – this is how many manufacturers advertise their shakes and protein bars. But when you taste them, you may be surprised: despite being sugar-free, many taste intensely sweet. How is that possible?

The answer lies in the ingredients list – legally required, but often hard to interpret. Instead of sugar, many providers use sweeteners or sugar alcohols like sucralose, acesulfame-K, maltitol, or xylitol. Some of these are significantly sweeter than table sugar and give the familiar taste – but they’re controversial. Studies have discussed possible links to disruptions of the microbiome, insulin regulation, and even long-term metabolic risks. As always, it’s worth noting: the dose makes the poison – and every body reacts differently.

Yuka App: Revealing What’s Really in Supplements

A group of young French students had enough of hidden ingredients and their potential dangers. In 2021, they developed an app that analyzes product ingredients and rates how healthy they are: YUKA. Those who download the app for free and scan a product’s QR code can learn what’s inside – and what health effects the ingredients might have. Scanning various supplements can lead to some surprising and even shocking results:

Risky Ingredients in New Fitness Products

“Orthomol,” a company previously known for quality health products in pharmacies, is expanding into sports nutrition with two new energy drinks. Their product contains “acesulfame-K” (E950), which Yuka flags as potentially carcinogenic. This sweetener is linked to a higher risk of cancer, cardiovascular disease, type 2 diabetes, chronic digestive inflammation, and other metabolic disorders.

Strangely enough, this product – supposedly for athletes – could even promote weight gain in the long term, according to several independent studies. It also contains “sucralose” (E955), another controversial sweetener with similar health concerns.

At FIBO, the company “Nocco” was also handing out its energy drink “Grand Sour,” which includes “sodium benzoate” (E211). According to Yuka, this substance may harm reproduction and the liver. It can also cause intolerance reactions like gastrointestinal issues, asthma attacks, skin reactions, and effects on the nervous system.

Isolated Cases? Not at All!

The new protein bar from “More Nutritions” contains little sugar but includes the previously mentioned sucralose (E955), along with maltitol (E965i) and xylitol (E967). Is this an exception? “Not at all,” says a supplier at the trade show, who provides protein powder to companies. He confirms that the industry is well aware of the potential risks of sweeteners. “Especially colon cancer and gastrointestinal issues like diarrhea or bloating” are common effects. But since these products are in high demand, it’s an industry standard to use such ingredients.

“A healthier alternative would not only be more complex to produce but also not profitable,” the supplier notes. In the end, packaging, marketing, and influencer involvement are much more promising than a product that avoids artificial sweeteners but might have lower protein or sugar values – and worse taste. While some small companies do offer healthier alternatives, “they stay small because their higher production and retail costs make them uncompetitive.”

What Are “Healthier” Supplements?

Yes, healthier alternatives do exist at FIBO in Cologne, but they struggle in both competition and public perception. One manufacturer combines plant and animal protein from cricket powder and even offers it without flavoring. But: “It tastes pretty weird,” he admits.

Another promises to have processed 20 amino acids using a gut-friendly method – but at significantly higher prices. Yet another replaces artificial sweeteners with date syrup, which naturally means more sugar on the label than other brands.

Healthy supplements are still NOT a fantasy. Those who truly want to eat healthily, build muscle, and maybe reduce fat don’t have to play the industry’s game. Here are some personal favorites that offer similar effects – but are cheaper and healthier:

These Foods Provide Real Power – With Far Fewer Additives

Chicken breast: Lean, high-quality protein. Rich in niacin (vitamin B3) for energy metabolism and muscle recovery.

Low-fat quark: About 80% casein protein, which digests slowly and steadily. Ideal in the morning or evening. Around 30g of protein per serving and only about 3g of sugar.

Oats: Packed with important carbs, perfect about 2 hours before your workout. Also provide magnesium, iron, and B vitamins.

Eggs: High-quality protein with a biological value of 100. Contain vitamin D, choline, and selenium for immune and fat metabolism support.

Coffee: One to three cups per day can boost metabolism and focus. Can improve endurance and fat burning.

Nuts: Especially pecans offer a good protein-fat ratio and provide vitamin E and antioxidants to combat oxidative stress.

Berries: Low in sugar, high in antioxidants and vitamin C. May reduce muscle soreness after intense workouts.

Bananas: Replenish energy post-workout with potassium and natural sugars. Prevent cramps and restore electrolytes.

Oils for fat balance: Fish oil provides valuable omega-3s. Olive and flaxseed oil offer unsaturated fats and vitamin E.

Whole grain bread: Supplies complex carbs, fiber, and protein. Pair with cottage cheese or salmon for a great post-workout snack.

P.S.: Choose organic quality – it reduces pesticide residues and often increases nutrient content. Organic foods also contain more beneficial plant compounds with anti-inflammatory and immune-boosting effects.

For Advanced Users: What to Watch for With Creatine, Whey & Casein

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If you’re following a strict training regimen (3-4x per week), aiming high, and seriously pursuing muscle growth, here are some expert tips to boost your results. But use these supplements mindfully and pay attention to your body:

Creatine is one of the most researched and effective supplements for muscle growth. It increases strength, improves recovery, and supports muscle gains – especially with intense training. Your body makes 1–2g per day, and you can add 3–5g daily. Breaks after 6 weeks aren’t essential but can be helpful. Since creatine pulls water into your muscles, staying hydrated is crucial – not because you lose water, but to support your muscles and metabolism.

Amino Acids & Co.: Do We Really Need Them?

Whey protein is a fast-digesting, high-quality protein ideal right after training. Look for products without artificial sweeteners or flavors – or use unflavored powder and mix it with banana, berries, or cinnamon for a healthy and tasty shake.

Casein protein is crucial at night. It digests slowly, feeding your muscles for hours while you sleep and regenerate. You can get it from low-fat quark or skyr. Creamier options include casein pudding – a great late-night snack without additives.

Knowledge Is Your Strongest Booster

Amino acids are the building blocks of proteins – you get them automatically through a protein-rich diet. Many brands market extra BCAAs or EAAs, but studies show: if you eat enough protein, you don’t need them. Supplementing makes sense if you train intensely, eat vegan, or are in a calorie deficit. In those cases, targeted amino acids can support recovery and muscle maintenance – but again: quality over hype.

At the end of the day, fitness isn’t just about aesthetics – it’s about responsibility for your body and your health. Knowing what’s really in shakes, bars, and capsules helps you make better choices. Supplements can help, but they’re no substitute for knowledge, good nutrition, and mindfulness. In a world full of marketing and fitness myths, real education is a gamechanger. Because when you understand what you’re giving your body, you’re not just training muscles – you’re training awareness.