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  • Writer's pictureFiilin

How to build muscle: the importance of dietary supplements


boissons protéinées et sportives

Building muscle requires a careful blend of adapted training programs, adequate nutrition and effective recovery.


Sports and protein drinks play a crucial role in this process, providing the essential nutrients needed to support muscle growth and recovery.


The basics of building muscle mass


To increase your muscle mass, it is essential to follow three key principles:


  1. Follow a resistance training program : lifting weights or performing resistance exercises to create micro-tears in muscle fibers.

  2. Pay attention to what you are eating : consuming sufficient calories and macronutrients (proteins, carbohydrates and fats) will support muscle growth and repair.

  3. Never neglect the importance of recovery : it's essential to give your muscles time to recover and rebuild after a workout.


Why proteins are essentials ?


Proteins are the building blocks of muscle. They are needed to repair and rebuild muscle tissue damaged during training.


Consuming high-quality protein as part of a balanced diet after exercise is crucial to maximizing muscle protein synthesis.


What are the advantages of the protein drinks ?


  1. Fast absorption : protein shakes, particularly those based on whey, are absorbed very quickly by the body, enabling amino acids to reach the muscles quickly.

  2. Practical : protein shakes are quick and easy to consume, ideal for people with busy schedules.

  3. Controlled quantity : they make it easy to control protein and calorie intake, according to your individual needs.

  4. Price : for the same amount of protein, protein-enriched drinks cost much less than their meat counterparts, for example.


Sports drinks and their role in muscle gain


  1. Hydration : good hydration is essential for performance and muscle recovery. Electrolyte-based sports drinks help maintain the body's water balance.

  2. Fast energy : the carbohydrates in sports drinks provide a rapid source of energy, essential for sustaining intensive training.

  3. Reduction of tiredness : sports drinks containing BCAAs (branched-chain amino acids) help reduce muscle fatigue and improve recovery.


How can you incorporate sports and protein drinks into your routine ?


  1. Before training : consume a sports drink to hydrate and provide quick energy.

  2. During training : sip a sports drink to maintain hydration and energy levels, especially during prolonged sessions.

  3. After training : drink a protein shake within 20 minutes of exercise to maximize muscle protein synthesis and promote recovery.


Example of a daily routine:


  • Morning : Start the day with a balanced breakfast, rich in protein and fibre.

  • Before training : prenez une boisson sportive pour vous hydrater et booster votre énergie.

  • After training : consume a protein shake to optimize recovery and muscle mass gain.

  • Evening : enjoy a protein-rich dinner to support muscle repair and growth overnight.


Building muscle requires a combination of training, nutrition and effective recovery.


Sports and protein drinks are valuable allies in this process, providing essential nutrients to support your efforts and maximize your results.


Incorporate our drinks into your daily routine to achieve your muscle-building goals faster and more effectively.

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