Strength Training

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.

Strength Training
  • Daily
  • Before exercise
  • During exercise
  • After exercise

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.

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Magnesium 2000 AA

€ 41.99

  • Magnesium amino acid in chelated form for better absorption
  • With vitamin C for the protection of the cells against oxidative stress
  • Effervescent tablet with delicious orange flavour can also be
    dissolved in water bottle

 

Gebruik

1 effervescent tablet a day, dissolve in 200 mL of water, preferably at breakfast.

Food supplement with sweeteners. This should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Do not exceed the daily recommended dose. Store out of reach of young children. Suitable for persons as of 13 years of age. Store at room temperature (15-25°C), protect from light and keep container closed.

Multimax

€ 29.99

  • High dose of vitamins, minerals and trace elements
  • Only 1 tablet per day

Gebruik

1 tablet per day, preferably at breakfast, during 4 weeks.

Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Do not exceed the daily recommended dose. Store out of reach of young children. Not suitable for persons taking coumarin anitcoagulants. Store at room temperature (15-25°C), protect from light and keep container closed.

HMB 1000

€ 33.99

  • With whey protein concentrate which reduces muscle breakdown, supports muscle building after exercise and accelerates muscle
    recovery after muscle damage.
  • With whey protein to maintain a normal muscle mass.

Gebruik

 

It is recommended to take HMB chronically (= long-term) for at least 2 weeks, both on training and non-training days. The optimal dose is 3 grams per day (4 tablets).

 

In the morning      2 tablets

In the evening      2 tablets

 

Food supplement with carnitine. This product should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Do not exceed the stated daily recommended dose. Store out of the reach of young children. This food supplement is suitable for persons as of 13 years of age. Store at room temperature (15-25 °C), protect from light and keep container closed.

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

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.

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Isotonic drink

€ 31.99

  • 2:1 ratio glucose:fructose for optimal absorption of carbohydrates, without stomach complaints
  • With extra sodium (552mg/litre) to replenish salt loss and maintain fluid balance
  • Ideal isotonic thirst-quencher for hot weather
  • pH-neutral to prevent upset stomach
  • Available in 4 delicious fruit flavours: lemon, orange-mango, watermelon and forest fruit

Gebruik

Dissolve 35g powder (2 scoops = 35g powder) in 500ml of water. Drink at least 500 ml per hour effort. In warmer conditions and during intensive exercise, it is recommended to drink 750 ml up to 1 l per hour.

 

This powder preparation is an isotonic drink for sportspeople fortified with minerals. A varied and balanced diet and a healthy lifestyle are
important. Do not to exceed the daily recommended dose. Suitable for persons as of 13 years of age.

Energy Sport Bar

€ 35.99

  • With carbohydrates for a prolonged energy supply during exercise.
  • Can be used as a snack rich in carbohydrates.
  • Low fat and fibre content, therefore easy to digest.
  • Choice between 2 different flavours: raspberry and chocolate.

Gebruik

As Carbo-loader 1 bar (as a snack)
30 min BEFORE 1 bar
DURING 1 or 2 bars per hour of exertion*.

* 1 or 2 bars provide(s) 30 and 60 g carbohydrates respectively.

 

Chocolat: Cereal bar with sugars enriched with magnesium. A varied and balanced diet and a healthy lifestyle are important.

Raspberry: Cereal bar with sugars enriched with vitamin C.  A varied and balanced diet and a healthy lifestyle are important.

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 table below shows how much carbohydrate must be consumed, because requirements depend on the duration of the exercise:

<1h No additional carbohydrates required
1-2h 30g per hour
2-3h 60g per hour
>2,5h Up to 90 g per hour

 

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.

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Nutritional Energy gel

€ 35.99

  • Unique tri-phase sugar mixture for quick energy boost (after 10min), but also has prolonged effect

Gebruik

10min BEFORE 1 sachet
DURING 1 à 2 sachets per hour effort 

Liquid food enriched with vitamin C.

Kidney patients should not take more than 200mg of vitamin C per day, considering among others, the risk of hyperoxalemie.

Isotonic drink

€ 31.99

  • 2:1 ratio glucose:fructose for optimal absorption of carbohydrates, without stomach complaints
  • With extra sodium (552mg/litre) to replenish salt loss and maintain fluid balance
  • Ideal isotonic thirst-quencher for hot weather
  • pH-neutral to prevent upset stomach
  • Available in 4 delicious fruit flavours: lemon, orange-mango, watermelon and forest fruit

Gebruik

Dissolve 35g powder (2 scoops = 35g powder) in 500ml of water. Drink at least 500 ml per hour effort. In warmer conditions and during intensive exercise, it is recommended to drink 750 ml up to 1 l per hour.

 

This powder preparation is an isotonic drink for sportspeople fortified with minerals. A varied and balanced diet and a healthy lifestyle are
important. Do not to exceed the daily recommended dose. Suitable for persons as of 13 years of age.

Energy Sport Bar

€ 35.99

  • With carbohydrates for a prolonged energy supply during exercise.
  • Can be used as a snack rich in carbohydrates.
  • Low fat and fibre content, therefore easy to digest.
  • Choice between 2 different flavours: raspberry and chocolate.

Gebruik

As Carbo-loader 1 bar (as a snack)
30 min BEFORE 1 bar
DURING 1 or 2 bars per hour of exertion*.

* 1 or 2 bars provide(s) 30 and 60 g carbohydrates respectively.

 

Chocolat: Cereal bar with sugars enriched with magnesium. A varied and balanced diet and a healthy lifestyle are important.

Raspberry: Cereal bar with sugars enriched with vitamin C.  A varied and balanced diet and a healthy lifestyle are important.

Sport Gummies

€ 35.99

  • With carbohydrates (30g) for the quick replenishment of energy reserves
  • With extra sodium (100mg) to replenish salt loss
  • Sport sweets with delicious cola taste.

Gebruik

DURING

1 sachet de ±8 gummies par heure d’exercice

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.

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High Protein Sport Bar

€ 35.99

  • Mixture of fast and slow proteins which supports optimal muscle growth and fast recovery
  • ±20 g proteins per bar

Gebruik

Immediately after: 1 bar

 

Protein bar with sweeteners.
A varied and balanced diet and a healthy lifestyle are important.

Night Protein Shake

€ 44.99

  • Contains 100% micellar casein
  • Contains 30g of protein per serving
  • Low in sugar and fat
  • Contributes to muscle growth and maintenance of muscle mass

Gebruik

Mix 2 scoops (40 g) with 350 ml of water.

Preferably take 30-60 minutes before bedtime.

 

Powder preparation with sugar and sweetener for the preparation of a high protein drink for sportspeople. A varied and balanced diet and a healthy lifestyle are important. Suitable for persons as of 13 years of age.

Advanced plan

For those who are ready to take it a step further and are aiming for challenges that are just within their potential. The products below can help you with this depending on your goals.

Creatine Creatine

Creatine (Creapure®) helps to improve performance during explosive efforts.

300 gr.

€ 29.99 Carnitine 1000 - More info about this product
BCAA BCAA

Essential amino acids have a muscle-building effect and reduce muscle breakdown.

300 gr.
Orange-Mango

€ 39.99 Carnitine 1000 - More info about this product
PRO LINE Magnesium 100% Bisglycinate PRO LINE Magnesium 100% Bisglycinate

Magnesium is an essential mineral for an athlete and supports normal muscle function.

60 tablets

€ 32.99 Carnitine 1000 - More info about this product
Creatine 3000 Creatine 3000

Creatine tablets that help to improve performance during explosive efforts.

90 tablets

€ 36.99 Carnitine 1000 - More info about this product
Caffeine Sport Gummies Caffeine Sport Gummies

In addition to the necessary carbohydrates, these sports sweets contain 80mg of caffeine per bag.

12x30 gr.
Citrus

€ 35.99 Carnitine 1000 - More info about this product
Omega 3 Omega 3

High-dose Omega-3 supplement with vitamins D & E.

60 softgels

€ 32.99 Carnitine 1000 - More info about this product
Caffeine Energy Shot Caffeine Energy Shot

Contains caffeine (80mg per shot) that gives you both a mental and physical energy boost.

9x25 ml
Apple

€ 18.99 Carnitine 1000 - More info about this product