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Muscle loss, or atrophy, can be caused by ageing, injury, or illness. It can lead to a longer recovery period and a higher risk of disease recurrence. While exercise is a good way to prevent muscle loss, it is not always an option for some people. Dietary supplements are a potential solution, but their effectiveness is still unclear. Some studies have shown that supplements can protect against muscle atrophy, while others have shown the opposite. This article will explore the different supplements available and discuss their effectiveness in preventing muscle loss.
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What You'll Learn
Branched-chain amino acids, creatine, and fish oil
Branched-chain amino acids (BCAAs)
BCAAs are a group of three essential amino acids: leucine, isoleucine, and valine. They are considered essential because they cannot be produced by the human body and must be obtained from food. BCAAs are found in a variety of food sources, including meat, eggs, and dairy products. They are also available as dietary supplements, typically in powder form.
BCAAs have been shown to effectively build muscle, decrease muscle fatigue, and alleviate muscle soreness. They have been used in medical settings to prevent or slow muscle loss and improve liver disease symptoms. Additionally, studies have demonstrated that BCAA supplements can inhibit muscle protein breakdown, which is particularly important during times of muscle wasting.
Creatine
Creatine is a popular supplement among athletes, especially those seeking to enhance power and speed. It is synthesized in the body from the amino acids arginine, glycine, and methionine. Creatine supplementation has been extensively studied in athletes, demonstrating beneficial effects on muscle mass and strength after high-intensity exercise.
Research suggests that creatine supplementation in older adults may increase creatine and CP levels in muscles, allowing for longer and more intense exercise sessions. This, in turn, stimulates growth in muscle mass and strength. Creatine may also have additional benefits during aging, such as a potential slowing of cognitive decline.
Fish Oil
Fish oil is a well-known supplement for heart health, but it also offers benefits for bodybuilding and muscle maintenance. The EPA and DHA in fish oil possess anti-inflammatory properties, which can prevent or reduce muscle soreness and inhibit the temporary loss of strength and range of motion after intense exercise.
Several studies have supported the effectiveness of fish oil in maintaining or even increasing muscle strength. For example, an 8-week study involving 21 men who took 2,400 mg of fish oil daily showed reduced temporary muscle strength loss after performing bicep curls. Another 6-week study with 20 resistance-trained men on a low-calorie diet found that supplementing with 4,000 mg of fish oil maintained or increased lower-body muscle strength.
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Protein powders and shakes
Protein is an important nutrient for muscle growth and repair. It contains amino acids that support muscle growth, and having more muscle helps you burn more calories. Consuming more protein can help boost metabolism, reduce hunger, and keep you satisfied for longer.
There are various types of protein powders and shakes available, including whey, soy, casein, pea, hemp, and plant-based options. Whey and casein are complete proteins, meaning they contain all the essential amino acids necessary for muscle building. Casein protein powders are often recommended for weight loss as they take longer to digest and help control appetite. On the other hand, whey protein is popular for muscle repair and recovery after workouts.
It is important to note that protein powders and shakes should be combined with exercise for optimal results. While they can be beneficial, they are not a replacement for a well-rounded meal, and consuming them without exercising can lead to weight gain. Additionally, some individuals may experience side effects such as gas, bloating, diarrhoea, or cramps, especially if they are lactose intolerant.
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Hydroxymethylbutyrate
HMB is commonly taken as a dietary supplement and has gained popularity in the health and fitness community due to its potential benefits for muscle growth and exercise performance. It is often used for building muscle, preventing age-related muscle loss, improving athletic performance, and addressing muscle loss due to various health conditions.
Research on the effectiveness of HMB has yielded mixed results. Some studies suggest that HMB supplementation may help reduce muscle loss and increase muscle growth, particularly in older adults experiencing age-related muscle loss (sarcopenia) or individuals with health conditions that promote muscle loss, such as cancer, HIV, kidney failure, or malnutrition. For example, a 2024 study found that HMB supplementation may be beneficial for individuals with sarcopenia, and a 2015 study showed that HMB improved aerobic exercise capacity in elite rowers. Additionally, HMB has been found to be more effective than a placebo in preventing muscle loss, with a daily dosage of 3 to 4 grams for 7 days to 6 months showing significant results.
However, other studies have found that HMB may not significantly influence muscle strength or growth. For instance, a 2019 review of 10 studies in adults aged 50 and over found that combining HMB supplements with physical exercise did not lead to significant changes in body composition, strength, or exercise performance compared to exercise alone. Similarly, an analysis of six studies involving trained and competitive athletes showed that HMB supplementation did not improve strength or body composition.
While HMB is generally considered safe, with few side effects reported, further research is needed to fully understand its effectiveness and potential benefits for various populations, including young people, healthy adults, and strength-trained athletes.
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Nutritional supplements like Vital01
Studies on mice have shown that Vital01 preserves muscle mass in a calorically restricted muscle atrophy model. When administered during the development of muscle atrophy, Vital01 had preventive effects, and when given therapeutically to mice with established muscle atrophy, it rapidly restored body weight and lean body mass. Vital01 was found to be more effective than a standard ONS in restoring body weight, fat, and muscle mass.
While Vital01 has shown promising results in mice studies, it is important to note that human trials are necessary to confirm its effectiveness in preventing muscle loss. However, the positive results in mice models provide a basis for further exploration of Vital01 as a potential supplement to combat muscle atrophy.
In addition to Vital01, other nutritional supplements have also been studied for their potential to prevent muscle loss. Some supplements that may help slow age-related muscle loss include branched-chain amino acids, creatine, fish oil, hydroxymethylbutyrate, protein powders, ursolic acid, and vitamin D. However, it is important to note that not all supplements promoted for muscle loss prevention have proven effective, and some may only be beneficial when combined with resistance exercise.
Overall, while more research is needed, nutritional supplements like Vital01 show potential in preventing muscle loss and promoting muscle health, especially in cases of muscle atrophy or disuse.
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Dietary protein and essential amino acids
- Histidine: Helps produce histamine, a neurotransmitter that supports immune function, digestion, sleep and sexual function.
- Isoleucine: Involved in muscle metabolism, immune function, haemoglobin production and energy regulation.
- Leucine: Assists in protein synthesis, growth hormone production, muscle growth and repair, wound healing, and blood sugar regulation.
- Methionine: Supports the absorption of essential minerals like zinc and selenium.
- Phenylalanine: Required for the production of brain chemicals like dopamine, epinephrine and norepinephrine, as well as other amino acids.
- Threonine: Plays a role in collagen and elastin formation, blood clotting, fat metabolism and immune function.
- Tryptophan: Maintains the body's nitrogen balance and contributes to serotonin production, which regulates mood, appetite and sleep.
- Valine: Involved in muscle growth, tissue regeneration and energy production.
Essential amino acids can be found in various foods, including animal proteins such as beef, poultry, eggs and dairy. Resistance training, combined with adequate dietary protein or essential amino acid ingestion, can further increase muscle protein synthesis and enhance exercise recovery.
Supplementation with dietary protein and essential amino acids has been shown to be effective in preserving lean tissue and reducing adipose tissue, even during periods of immobilisation or bed rest. This can be particularly beneficial for elderly individuals who are at risk of muscle loss due to age-related sarcopenia. Whey protein, in particular, has been found to stimulate muscle protein synthesis and enhance muscle growth and recovery.
While some studies suggest that dietary supplements may help prevent muscle loss, other studies show conflicting results. Further research and meta-analyses are needed to conclusively determine the effectiveness of specific supplements in preventing muscle atrophy during disuse.
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Frequently asked questions
Nutritional supplements such as Vital01, dietary protein, essential amino acids, branched-chain amino acids, creatine, fish oil, hydroxymethylbutyrate, protein powders, ursolic acid, vitamin D, and wild asparagus may help prevent muscle loss.
It is unclear whether supplements help prevent muscle loss during muscle disuse. Some studies have shown that nutritional supplementation protected against skeletal muscle atrophy, while others have shown the opposite.
Yes, some supplements may help slow age-related muscle loss, although some only show benefits when combined with resistance exercise.
Whey protein, Greek yogurt, and Immunocal are some examples of protein supplements.
