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Your body requires a variety of vitamins, minerals, and micronutrients to build new muscle after you work out. Protein shakes have been proven to be a great source of protein to consume after a workout to help rebuild muscle fibers.Alpha X Boost The most important factor in weight lifting is your technique. Technique trumps speed, frequency and even intensity. You should practice each exercise fully until you have mastered it. You should practice early using lighter weights.