Nitric Muscle Uptake You should precede each weight lifting session with at least 10 minutes of light stretching and warm up. You'll be less likely to get injured lifting heavy weights if you warm up first. An additional advantage of preventing injuries is that you can spend more time working out instead of recovering.Nitric Muscle Uptake Always eat right before and right after a workout. If you're a beginner, consuming any type of protein with a lot of protein will help you. As you get more involved in building muscle, you can get more meticulous in measuring your protein and planning out your meal schedule with more detailed attention and intention.