Most of us have to rebuild their muscle mass because of the lack of muscle stimulus during the pandemic.

I would like to put on the table something that’s called ”muscle memory”.

”Muscle memory” simply refers to the fact that it’s much easier to regain lost muscle mass than it is to put on new muscle mass in the first place.

What does it mean? Let’s say you’ve trained for 3-4 years and you build a pretty good amount of muscle and then you take for say… 3-6 months or so off and you shrunk up a little bit, it won’t take you even close to the same amount of time as those initial three or four years to get all your lost size back. It will come back pretty quickly.

Also you have to fix your nutrition, recalculate your calories and macros, food choices and all that other stuff.

Here are 5 supplements from my arsenal that should get you and me back in the way we were before GYM was getting close.

1. Creatine Monohydrate

Creatine Monohydrate is one of the most tested supplement from almost every single university of the world and prove his positive effect on physically and mentally performance.

2. Citrulline Malate

Citrulline malate is a supplement composed by the aminoacid L-Citruline and Malic acid.

You’ve probably heard in the GYM about Arginine and his effect on blood vessel relaxation, increase of nitric oxide, improvement of recovery between sets and all that other stuff right? Citrulline malate, have the same effect.

You may say ”then why should I supplement Citrulline instead of directly supplementation with Arginine?” Because Arginine coming from directly supplementation is poorly absorbed by the body and that’s because of an enzyme called ”Arginase” that break down Arginine and too little amount of Arginine get into the blood vessels in order to get those benefits.


3. Beta-Alanine

Beta-Alanine is a non-essential aminoacid found in meats. Once ingested, it breaks down into Carnosyn.

Carnosyn is a dipeptide found in muscle fiber that reduce pH levels from muscle. Basically it cool down muscle burning during sets and reduce cellular fatigue, which means it leads to a better performance.

4. Whey Protein

I think this type of supplement is already seen by most of you as a food rather than a supplement. It isn’t mandatory to have in your daily routine, but it can be helpful in completing your daily macronutrients.

5. Fiber

Fiber are non-digestive carbohydrates that have a major role in food digestion and satiety sensation. It’s very important to have a decent amount of fiber to prevent constipation (it appear especially if you’re in a calorie deficit), and have a better control of hunger and indirectly, over our weight.

We need 14g of fiber/1000 calories for a well function of digestive system.

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I started my fitness career in the begining of 2019. ”Johnny” is my real name adapted in english, and ”Rhino” is my nickname. My mission is to erase all the old myths about nutrition and fitness like: 6 meals/day, tons of cardio for fat loss, type of foods(healthy food/bad food), etc. I entered into the fitness industry because I wanted to lose fat and ”specialists” arround me couldn’t help me. I don’t mean they don’t even try, but all the things that I learned from them was ”Broscience” and it didn’t work very well for me. So I started my fitness journey alone and I learned as much as I could in order to lose fat and reveal my muscle and also anytime I got some news imediatly I helped all the gymbros in my gym. Now I want to help as many people as I can, to reveal their physique potential . Everyday I’m searching for new studies to complete my information in order to improve the results of my clients and mine of course. ”No citzen has a right to be an amateur in the matter of physical training. What a disgrace it is for a human to grow old without ever seeing the beauty and strength of which his body is capable.” -Socrates


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