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stimulate muscle growth

Build muscle mass the natural way

People who go to the gym several days a week boost muscle mass. In general, these are people who want to stay fit and who want to look good. This is a healthy excellent trend, because sport is a great activity for everyone. 

Perhaps you also want to start building muscle mass. In this article we will show you exactly what muscle mass is, how you can build it up and how you can speed up the process. Giving you the boost to start working at the gym with a lot of motivation!

What exactly is muscle mass?

All right, let's start at the beginning. What exactly is muscle mass? People often confuse the build-up of muscle mass with the burning of body fat. The two often go hand in hand, but they are not the same. 

Muscle mass includes the weight of the muscles in your body in kilograms or pounds. While body fat percentage measures the amount of fat that your body holds. Burning body fat can be a result of the muscles in the body. 

The more muscle you have, the higher the burn. This is why top athletes and bodybuilders have to eat so much in a day. All this food is needed just to maintain the muscles!

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How can this be done exactly? 

Our muscle mass plays a crucial role when it comes to fitness. When your body builds muscle, it constantly burns energy and fat

As your muscle mass increases, your body is able to burn calories / energy faster. This leads to an increase in your basal metabolic rate (BMR), which helps you lose weight.

When we talk about muscle mass, we talk about dry muscle, skeletal muscle and the water in the muscle. The skeletal muscle are most visible when there is no fat layer on them.

Muscles consist of water and protein. That is why it is important to include a lot of protein in your diet if you exercise a lot.

Muscle mass vs. muscle strength

The terms "muscle mass" and "muscle strength" are often used simultaneously, but there are some major differences between the two terms.

Muscle mass is really the physical size of the muscle; the muscles are often large from performing exercises over a long period of time.

Muscular strength is one of the components of someone's athletic performance.

In addition to muscular strength, this performance also includes endurance, flexibility and speed. For almost every sport imaginable, muscle strength is a valuable thing to have. 

However, it is true that you naturally want to be able to see your muscles. Why exercise so much if no one can see that you are working out? This is precisely the reason that a balance must be found between building muscle mass and gaining more strength.

The best tips - on how to build muscle mass

Building muscle mass is not only done in the gym, but also in the kitchen. Building muscle mass is not just a matter of lifting a few weights. There is an important rule to remember: eating for your muscles is just as important as exercising itself.

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Always combine training with good food.

But how do you ensure that you eat enough to build muscle?

First you need to know how many calories you need in rest mode. You do this by calculating your basal metabolic rate. You must then ensure that you eat more than this number.

What you eat is also important when you try to gain muscle mass. Keep track of the ingredients you eat: not only the amount of calories, but also the nutrients they contain. In general, it is advisable to eat healthy and varied food.

Your body needs protein to build muscle. Therefore, it is important to include a lot of proteins in your diet. Think of products such as chicken, turkey, yogurt, beans, nuts and different types of fish. 

However, don't forget that you also need carbohydrates and healthy fats. Keep your diet varied and eat plenty of vegetables in addition to protein-rich foods to build muscle. Some other tips we can give are:

  1. Drink water more often.
  2. Do not exercise too much but also take your rest.
  3. Make sure you get enough sleep every night.
  4. Avoid alcohol as much as possible.
  5. Try to avoid stress.

Accelerate muscle mass building with Recover-Me.

Ideally, everyone would wake up after a workout like a real bundle of muscle.

Well that is simply not realistic, because you have to spend a lot of time building muscle. It is true that there are a number of ways to stimulate the build-up of new muscle mass.

One of the most popular pre-work out supplements today is Recover-Me.

Recover-Me ensures an increased blood flow in muscle tissue through mild vasodilation, which supports optimal performance. 

        Better sports performance

The Recover-Me formula ensures maximises the production of the nitric oxide molecule. 

The inner layer of the blood vessels responds to the presence of nitric oxide, which dilates the blood vessels and promotes blood circulation.

Due to the improved blood circulation, the heat in the limbs increases. 

This is a great advantage for muscle building. The body needs a lot of substances to build muscle. These substances are transported through the blood to the right muscles. 

By improving the blood flow you will be able to support the muscles optimally, with the result that the body can build up muscles considerably faster.

In short, this naturally promotes recovery after strenuous exercise. But nitric oxide does even more: it also has a positive effect on mental focus, alertness and concentration.

And that is useful when preparing for a competition.

We have added Glutamine for even better muscle recovery.


Converting sugars or fats into energy for the muscle is called muscle metabolism. The speed of this conversion determines how quickly energy can be used.

In combination with physical training, Recover-Me promotes faster conversion of sugars and fats into energy. Lactic acid (lactate) is formed as waste material from muscle metabolism.

Lactic acid must be transported from the muscle through a channel. Too much lactic acid in the muscle results in muscle acidification and fatigue. Recover-Me supports the metabolism that slows down acidification and fatigue.

More about Arginine
  • In order to better your sports performance, it is necessary to follow the right training for the right sport. In most cases, standard exercises will not do the job. 
  • Everyone needs a customised training that suits his or her sporting ambitions. Functional exercises aim to train the muscles needed for the sport in question
  • The focus is then not only on improving the movements, but also on strengthening them.
Better sports performance
  • As mentioned, the endothelium needs L-Arginine to produce nitric oxide. 
  • After the age of 23, the body barely produces and absorbs L-Arginine.
  • If you only take a supplement of L-Arginine, your body will not absorb it sufficiently.
  • Recover-Me is a unique formula of amino acids in the correct proportions combined with a unique carrier, which optimises the production of nitric oxide in the body.
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Muscle mass and muscle building

Muscle tissue is elastic tissue, which has the ability to change shape under the influence of stimuli.When stimulated, generally a nerve stimulus, a muscle contracts, making it shorter and thicker.

Contraction costs muscle cells a lot of energy. Glucose is used as 'fuel'. As in the liver, muscle cells can temporarily store glucose in the form of glycogen.

The weight gain of commonly used muscles does not occur because the number of cells in them increases, because muscle cells cannot divide. After birth, the amount of muscle cells in a muscle always remains the same. However, muscle fibres can swell because the number of myofibrils increases, making it shorter and thicker. Myofibrils made up of thread-like protein fibres.  Each muscle fibre contains between one thousand and two thousand myofibril.

How to build muscle mass

To keep muscles in shape, you need to exercise regularly. Eating healthy food also helps, because you need protein to keep your muscles supple and strong. So do minerals like magnesium, calcium, potassium and vitamin D. They also play a role in maintaining supple and strong muscles.

Proteins are made up of amino acids and are important for building and maintaining muscle mass. Muscle cell growth occurs because the muscle cell takes in more protein (amino acids) than it breaks down for repair. If you train a lot, rest and eat a healthy, protein-rich diet, your muscle mass will increase over time.

The reverse also happens, if you stop training, your body breaks down more amonic acids than it uses for building and muscle mass decreases.

Supplements for muscle growth | What helps for muscle growth?  | Eat foods that promote muscle growth.

  1. Proteins ( amino acids) are the building blocks for strong muscles. If you don't get enough of them, you won't be able to build a substantial muscle mass. An intake of at least 2 to 3 grams of protein per kilo of body weight is needed to get a visible increase in muscle. Protein is found in meat, fish, poultry, beans, dairy, nuts and seeds.A higher protein intake than the protein requirement does not lead to more muscle growth. Excess protein is used as fuel or stored in the form of fat. This can cause an unwanted increase in body weight. Besides diet, supplements can be taken to stimulate muscle growth.
  2. L-Arginine L-Arginine for more oxygen in the muscles. Arginine increases the production of nitric oxide in the body, which helps blood vessels relax so that blood circulation improves. The muscles then get more oxygen and increase sports performance. Recover-Me is a formula that optimizes the absorption of L-Arginine in the body.
  3. Glutamine.  Glutamine promotes muscle building and helps maintain volume. In addition, it stimulates our natural growth hormone and supports our immune system. Glutamine is one of the most important amino acids for building muscle mass. The formula of Recover-Me contains Glutamine
  4. BCAA.(Branched Chain Amino Acids) Also called the 'branched-chain amino acids' and consist of the amino acids leucine, isoleucine and valine, important for muscle building.However, BCAAs have a limited effect if the 6 other essential amino acids are not sufficiently present. The muscles cannot then make chains of amino acids and thus muscle protein.
  5. Creatine.  Creatine provides energy to the muscles and slows down fatigue. It also reduces muscle damage after exercise. Creatine is a substance we make ourselves in the liver and pancreas from various amino acids. We also absorb it from meat and fish.
  6. Bèta-alanine. Bèta-alanine Beta-alanine is an amino acid that can delay muscle acidification. Beta-alanine is needed to make the substance carnosine. Carnosine neutralises the acids released during intense exercise. A supplement of beta-alanine helps against muscle acidification.


For good muscle recovery, the following is simply required:

  • Sufficient rest and sufficient sleep around 8 hours.
  • The right diet and quantities, for muscle growth between 1.4 and 2 grams of protein per kg of body weight, the proportion of carbohydrates should be around 70%, fat around 15%
  • Muscle recovery-enhancing supplements like Recover-Me.

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