Nutrition for sports and athletes and muscling with Jean Christophe PERAUD et Evelyne   Whether you are someone who simply likes sports or a light performance athlete, we have some advice and tips for you! A balanced diet together with a well-fitted supplementation in the key to achieve a well-being, athletic performance, muscle building, endurance and a healthy, slim silhouette.   Choose a diet adapted to your objective "muscle your body". The most important nutriment in relation to muscles are proteins.   Sport beginners: weight gain. Beginners usually want to achieve a rapid weight gain without gaining fat mass. We advice to choose a type of portein that helps fast muscle mass we parallel sufficient caloric intake for maintaining muscle mass. It is also recommanded to take care of the msucle damages after an effort. Amino acids (in supplements) are an alternative way to consume proteins. You can also find them in massage gels that serve to relax and heal after intense/long work out.   Intermediate sport level: mass gain (whithout fat mass gain) In this case, it is necessary to choose a combination of the following proteins. - the whay protein, that contains all animo acids necessary from the human body and is easily metabilized. - the caseines, proteins that are less rapidly metabilized.   Do note underestimate the importance of the phase of recuperation which is essential for

your performance and for maintaining your muscles in a good, healthy condition. Take vitamins, mineral supplements and keep a caloric balance, adapted to your needs.   You must use proteins that induce muscle building by balancing  protein intake, for optimising the growth of your muscles.     This is very important for maintaining strength and muscular tonus.   In this phase, it is necessary to burn-out, especially abdominal fat. And don't forget to take care of the recuperation phase after an effort.   Professional athlete. Choose proteins of high nutritional quality, in order to optimise mass gain and muscle recuperation. This type of proteins are progressively metabilised in order to slow down the catabolic process. You should also make a good warm-up, when the weather is cold, for avoiding muscular injuries.   For an optimal muscular growth during training periods, use proteins that are rapidly metabolisecd and favour the anabolic process. As for long duration athletic performance, think using a caloric supplement, slowly diffused in the doby (energy drinks).   Muscular tissue recuparation, after an intense exercise is very important.   For this reason, the use of an ultra concentrated formula in bi- and three-peptides and anti-catabolic amino acids is highly recommanded.