After a weight training session, the body is in a situation of muscle catabolism. This is because the body has used the amino acids in the muscles to produce energy, which leads to the destruction of muscle fibers and therefore to a loss of muscle! If the body does not recover and regenerate, the risk is that you will lose the benefits of your training. It is therefore essential to provide the body with proteins and amino acids, but not only! Training has also put a strain on your cardiovascular system, nerves and joints. This means that injuries and overtraining are never far away. Discover our supplementation programme to improve your recovery and push your limits!
Multivitamins : Taking a daily multivitamin helps the athlete to fight against deficiencies and to protect his immune cells against free radicals which are more abundant during intense physical effort.
In bodybuilding, athletes have a higher need for vitamins to optimise muscle recovery following training. In addition, vitamins help to limit the appearance of night cramps (1-2).
Multiminerals: During a weight training session, the athlete loses minerals due to increased sweating. This is why we recommend taking a multimineral supplement to compensate for deficiencies and limit inflammation and muscle damage that can impair performance, particularly thanks to zinc and selenium (3).
Omega 3: Cardiovascular health must not be neglected in order to progress in bodybuilding. This is why we recommend a daily intake of Omega 3. Indeed, they allow a more fluid blood circulation and they help to lower blood pressure (4). They also help to reduce the negative effects of muscle soreness and improve recovery (5,6).
Musclewhey: In a sport like bodybuilding, the importance of supplementation is no longer a question. Indeed, supplementation before exercise helps to limit muscular fatigue (7,8), while supplementation after exercise more particularly helps to improve muscle reconstruction and development.
Creatine: Creatine is an essential supplement in the world of bodybuilding. This supplement increases strength and lean muscle mass. But its benefits do not stop there! Creatine also accelerates recovery after exercise by minimising muscle catabolism while promoting muscle glycogen storage (9).
Cluster Dextrin: Cluster Dextrin® is a carbohydrate that is particularly suitable to use before or after weight training. Cluster Dextrin increases endurance (10) and improves recovery after exercise. Indeed, this highly branched cyclic dextrin provides a high energy intake by supplying the body with glycogen. In addition, it promotes the resynthesis of muscle glycogen after exercise, which allows for faster recovery.
BCAA 4.1.1: BCAAs are branched-chain amino acids found naturally in protein. For the bodybuilder, an additional intake improves muscle construction by stimulating protein synthesis and reduces muscle damage caused by training (11), thus leading to better recovery.
Mix Focus: Mix Focus contains green caffeine and citicoline. We recommend this mix to bodybuilders who want to maintain the same level of concentration during training. The mix focus also contains astaxanthin. This very powerful anti-oxidant allows athletes to be more enduring thanks to a better metabolism of lipids leading to an increase in aerobic performance (12).the caffeine contained in the focus mix helps to reduce the effort perceived during training (13).
In addition, the citicoline in mix focus allows the same level of muscle strength to be maintained during the session. This is crucial in weight training. Citicoline is a precursor to acetylcholine, a neurotransmitter that is very important for the muscles and the brain because it controls the contraction force. Intense effort in bodybuilding depletes the stocks of acetylcholine, causing a progressive loss of muscle strength.
Collagen Type 1: The main obstacles to progress in bodybuilding are pain and injury. The practice of bodybuilding puts a great deal of strain on the joints and tendons. In this context, collagen supplementation is very important for an athlete practising bodybuilding and training regularly.
Indeed, collagen allows better lubrication of the tendons (14) and better prevention of injuries linked to intense and frequent efforts (acute aches, tendon pains, knee problems). Daily collagen supplementation is therefore a valuable aid in limiting the risk of injury and reducing the level of pain linked to repeated bodybuilding sessions.
ZMB: Intense strength training puts a strain on the nervous system. The nervous system regenerates itself during sleep, but the quality of sleep of strength athletes is generally poorer after training.
For people with sleep disorders, we recommend zinc and magnesium supplementation. These minerals combined together in the form of pidolates provide relaxing effects that promote better sleep and better muscle and nerve relaxation (15).
ZMB is a supplement combining magnesium and zinc pidolates and vitamin B6 specifically designed to improve nerve and neuronal recovery.
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(2) Chan-P. Randomized, double-blind, placebo-controlled study of the safetyand efficacy of vitamin B complex in the treatment of nocturnal leg cramps inelderly patients with hypertension. J Clin Pharmacol. 1998. 38: p. 1151.
(3) Kara, E. ; Ozal, M. ; Gunay, M. ;Kilic, M. ; Baltaci, A.K. ; Mogulkoc, R. Effects of exercise and zincsupplementation on cytokine release in young wrestlers. Biol Trace Elem Res2011, 143, 1435-1440, doi :10.1007/s12011-011-9005-1.
(4) Buckley JD. DHA-richfish oil lowers heart rate during submaximal exercise in elite Australian Rulesfootballers. J Sci Med Sport. 2009 Jul;12(4):503-7.
(5) Tartibian B. Omega-3 Fatty Acids Supplementation Attenuates InflammatoryMarkers After Eccentric Exercise in Untrained Men. Clinical Journal of SportMedicine 2011 21(2) p: 131-137
(6) Poprzecki S. Modification of blood antioxidantstatus and lipid profile in response to high-intensity endurance exercise afterlow doses of omega-3 polyunsaturated fatty acids supplementation in healthyvolunteers. Int JFood Sci Nutr. 2009;60 Suppl 2:67-79.
(7) Effect of Increased Dietary Protein on Tolerance to Intensified Training; Medicine & Science in Sports & Exercise: April 2011 - Volume 43 - Issue 4 - pp 598-607
(8) The Effects of a Sports Nutrition Education Intervention on Nutritional Status, Sport Nutrition Knowledge, Body Composition, and Performance during Off Season Training in NCAA Division I Baseball Players journal of Sports Science and Medicine (2017) 16, 60 - 68 Fabrício Eduardo Rossi
(9) Effect of short-term creatine supplementation on markers of skeletal muscle damage after strenuous contractile activity, Eur J Appl Physiol (2010) 108:945–955 ;Reinaldo Abunasser Bassit Carlos Hermano da Justa Pinheiro
(10) Biosci Biotechnol Biochem, 63: 2045-2052, 1999
(11) 2013 Dec;17(4):169-80. doi: 10.5717/jenb.2013.17.4.169. Epub 2013 Nov 28. Effect of BCAA intake during endurance exercises on fatigue substances, muscle damage substances, and energy metabolism substances. Dong-Hee Kim 1 , Seok-Hwan Kim 1 , Woo-Seok Jeong 1 , Ha-Yan Lee 2
(12) Nitta T et al., Effects of astaxanthin on accommodation and asthenopia –Dose finding study in healthy volunteers. J Clin Therap Med. 2005;21(5):534-56.4.
(13) Effects Of Caffeine OnPhysiological Responses To Exercise And Time-trial Performance: Influence OfCYP1A2 Genotype.Glaister, Mark Medicine & Science in Sports & Exercise: July 2020 -Volume 52 - Issue 7S - p 4
(14) OesserS. Oral Administration of 14C Labeled Gelatin Hydrolysate Leads to anAccumulation of Radioactivity in Cartilage of Mice (C57/BL). J. Nutr. October1, 1999 vol. 129 no. 10 1891-1895
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