Building fat free muscle mass with Etixx

Would you like to know how to build fat free muscle, or improve your body composition? Do you want to gain strength or improve your performance? The strength and resistance exercises in your training schedule can help your body to gain the extra strength it needs to push your limits.

Building powerful trunk muscles

Many top athletes train for several hours per week in the gym in order to build up muscle strength. In cycle racing, team sports and triathlon for example, athletes need to have extremely strong and powerful trunk muscles. Strong trunk muscles provide general stability and more power. A balanced training schedule, which includes sessions focused on both strength and endurance, is therefore considered to be the best option for any type of athlete.

How do I build muscle?

Your capacity for building muscle depends on several factors, including genetics. It is important that you discover which type of strength training works best for your body. After that, it’s just a question of working hard and training intensively to build muscle. However, it is also possible to consume the right nutrients before, during and after each training session in order to get the most out of your efforts. For example, taking 20 g of protein after each session will stimulate muscle growth and speed up the recovery of your muscles. Carbohydrates, on the other hand, can help to refill your reserves of glycogen, so that your batteries are recharged for the next session.

 

Preparation period

Daily nutrition advice

It is important to consume the right nutrition in order to stimulate yourself to gain fitness and to recover on time for the next session. Etixx can help you to achieve your goals without overburdening your body. Our products have been tested extensively and are developed by a team of specialists that works with top athletes. Our unique formulas are designed in such a way that they give you everything your body needs before, during and after training.

In general, athletes require more vitamins and minerals because of the exercise they do. Due to overworking and excess fertilisation, our agricultural land has been degraded, so that fruit and vegetables now contain less vitamins and minerals than roughly 50 years ago. This lower level of vitamins and minerals, combined with lower consumption of fruit and vegetables in general, means that athletes have to pay extra attention to this. For this reason, extra supplements are highly recommended.

  • Magnesium 2000 AA contributes to normal muscle function and reduction of fatigue
  • Amino acid chelate form for better absorption
  • Contains vitamin C for extra muscle protection
  • Delicious orange flavour
  • Alternative: Magnesium Instant Sticks (easy to take without water)

Use: 4 weeks in advance, 1 tablet in 200 ml water.

AND/OR

  • Multimax contains high levels of vitamins, minerals and trace elements
  • A balanced recipe for athletes
  • Amino acid chelate form for better absorption

Use: 4 weeks in advance, 2 tablets per day

 

Before exercise

Eat and drink before exercise in order to make the best possible gains.

Drink:

Our level of performance is directly proportional to our loss of moisture. It is important to start your training sessions properly hydrated. Pre-hydration starts the day before exercise, and mainly involves drinking water. The colour of your urine is a good indication of whether you are sufficiently hydrated. Dark yellow urine is a sign that you have not drunk enough. A light yellow colour indicates that you are well hydrated. During the meal before your session (3 hours before) or 10 minutes before the exercise, you can drink a sports drink to hydrate and get some extra carbohydrates.

  • Ideal isotonic thirst quencher
  • For optimum hydration (electrolytes & moisture) and fuel (carbohydrates)
  • Replenishes the electrolytes that we lose by sweating
  • Helps to retain moisture during exercise
  • Neutral pH to prevent stomach pain
  • Choice of 3 flavours: watermelon, orange-mango & lemon

Use: 3 hours in advance: 500ml Etixx Isotonic, 10 minutes in advance: 250ml Etixx Isotonic

 

Nutrition:

  • Energy Sport Bar with ± 30 grams carbohydrate for long-lasting energy supply
  • Can be eaten as a carbohydrate rich snack
  • Added magnesium supports energy production and muscle function
  • Low fat and fibre, so it’s easy to digest
  • Choice of 4 flavours: orange, raspberry, chocolate & lemon

Use: 1 Energy Bar up to 30 minutes in advance

 

During exercise

Eat and drink something during exercise in order to gain as much performance as possible.

The amount of moisture that you will lose during exercise depends on duration, intensity, genetics, body size and various environmental factors such as humidity and temperature. It is therefore not entirely clear how much you should drink while exercising. A very good way to determine how much moisture you need to consume is to use some scales on a day during which you will be training. Weigh yourself before and after training, and multiply the lost weight by 1.5. The outcome is the quantity of fluid that you need to consume in order to compensate for what you lost as sweat.

In order to perform during long periods of exercise, the muscles must have enough glycogen, and that is why it is important to consume carbohydrates while training and replenish these reserves. If no carbohydrates are consumed during long periods of intensive exercise, glycogen in the muscles will become depleted after 90 minutes. The image below shows how much carbohydrate must be consumed, because requirements depend on the duration of the exercise:

You can choose to consume carbohydrates during exercise in liquid, semi-liquid or solid form. The more liquid the food, the faster the carbohydrates will be absorbed during exercise. In stress situations, preference is always given to liquid sources of carbohydrate, because our digestive system does not work optimally when we are under stress.

  • Ideal isotonic thirst quencher
  • For optimum hydration (electrolytes & moisture) and fuel (carbohydrates)
  • Replenishes the electrolytes that we lose by sweating
  • Helps to retain moisture during exercise
  • Neutral pH to prevent stomach pain
  • Choice of 3 flavours: watermelon, orange-mango & lemon

Use:dissolve 35g (2 scoops) in 500ml water

AND/OR

  • Energy Sport Bar with ± 30 grams carbohydrate for long-lasting energy supply
  • Can be eaten as a carbohydrate rich snack
  • Added magnesium supports energy production and muscle function
  • Low fat and fibre, so it’s easy to digest
  • Choice of 4 flavours: orange, raspberry, chocolate & lemon

Use: 1 or 2 bars per hour of exercise

AND/OR

  • Nutritional Energy Gel with unique three phase sugar mixture (± 30 grams carbohydrate)
  • Fast energy boost (after approx. 10 minutes)
  • Long-lasting effect

Use: 1 or 2 gels per hour of exercise

 

After exercise

Eat and drink something after exercise in order to recover as quickly as possible

Proper recovery after training is crucially important, because strangely enough, your body gets stronger and fitter after exercise, not during. In line with the motto “You’re only as good as your last recovery”, it is important to pay attention to what you eat and drink after exercise. This determines how much you will gain from your training. Often, you have to drive or catch a bus, or rush to your next appointment, so you do not immediately supply your body with the building materials it needs to ensure proper recovery. This can cause you to start your next training with fatigue, potentially causing you to enter a negative spiral. This can result in delayed progress, or even injury. What you should do, is provide your body with fuel and the right nutrition as fast as possible.

  • High Protein Shake with qualitative proteins
  • >95% pure Whey Isolate (24 grams protein)
  • No added carbohydrates, fats or salt
  • Ideal for muscle growth and recovery after strength training

Use: immediately after exercise

OR (If you would rather eat something after exercise)

  • High Protein Shake with qualitative proteins
  • >95% pure Whey Isolate (24 grams protein)
  • No added carbohydrates, fats or salt
  • Ideal for muscle growth and recovery after strength training

Use: immediately after exercise

 

Advanced plan

For those who are ready to go one step further and to take on challenges that are just within their potential. The products below can help you here, depending on your goals.

  • HMB with proteins that help reduce muscle degradation and support muscle growth after training
  • Degradation product of the essential amino acid leucine, that is important for protein synthesis
  • Ideal for the start of preparation periods or in case of injury

Use: at least 4 weeks (2 x 2 tablets)

AND/OR

  • Creatine for increasing muscle mass and strength
  • Contains glutamine and taurine: positively affects the muscle building process
  • Improved performance after repeated maximum effort

Use: at least 8 weeks (2 x 2 tablets)

AND/OR

  • BCAA helps build muscle and reduces muscle degradation
  • Contains 3 essential amino acids: leucine, isoleucine and valine
  • Speeds up recovery after muscle damage
  • Contains 3.5 g leucine per 10 g dose
  • Delicious orange-mango flavour

Use:                   

  • Heavy training --> 30min in advance: 10g (2 scoops) / 250ml water, immediately afterwards: 10g (2 scoops) / 250ml water
  • Light training --> 30min in advance: 5g (1 scoop) / 125ml water, immediately afterwards: 5g (1 scoop) / 125ml water

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The nutrition and supplementation advice on this site is based on contemporary scientific literature and limited individual data provided voluntarily by our customers. That is why this advice cannot be considered to be fully personalised advice with prior diagnosis. We recommend always seeking individual advice from a professional in the healthcare sector (for example: a pharmacist, sports doctor or sports dietitian). Despite taking the greatest care to keep up to date with the latest scientific insights in the field of nutrition and dietary supplements, we cannot guarantee that these are immediately incorporated into our advice. That is why we cannot accept liability for the accuracy of our advice.