Nutritional Black Book for Basketball Players Review & PDF free Download. During your workout, your muscles will build up a large number of microscopic tears on the cellular level. These tears must repair themselves in order to promote muscle growth. The two main factors that help your muscles recover faster are nutrition and sleep. Protein is essential to pack on lean athletic muscle and in this section of the nutritional blackbook for basketball players I share with you delicious smoothie recipes that will skyrocket your muscle building potential for the better.