First of all: protein shakes alone will not serve to make muscles grow

Protein shakes

First of all: protein shakes alone will not serve to make muscles grow. What is certain is that if we do not take enough protein, there is no material to build new muscle tissue, or we will not grow stronger.
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The general recommendation if you want to increase your muscle mass is to take two grams of protein per kilo of weight. That's a lot of chicken and egg whites, so although not essential, many people find it easier and faster to take a protein shake whey. Gaining too much protein also helps build more muscle. Which the body does not need, the excreta.

What proteins buy? See the episode dedicated to protein shakes.
Creatine

This is one of the most popular supplements to increase muscle volume. Creatine is an amino acid found in meat and fish, and that our own liver produces. Is stored as creatine phosphate in the muscles, and is used as energy for strenuous activity, less than 30 seconds long.

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