The loss of muscle mass is a reality that should be faced up to when advancing in age. Up to 2 percent of muscle mass disintegrates after the age of 50 and this process speeds up after the age of 60. You can prepare for this eventuality better by being knowledgeable about critical nutrients that build up muscle tissue throughout your life.
A healthy proportion of muscle mass throughout your body helps your body cushion the risk of injury, the general decline of health, and makes you stronger and more confident. What are these muscle mass building supplements? Read below.
Anabolics
Anabolics are substances that support muscle growth, accelerate tissue regeneration, and improve overall athletic performance. There are a number of anabolic supplements that are rich in saponins, such as diosgenin, or the well-known Tribulus Terrestris or HMB.
Amino Acids
BCAAs or Branched Chain Amino Acids like isoleucine, leucine, and valine are important nutrients that your body can’t make by itself. They have to be taken in through supplements and they serve as building blocks for protein and neurotransmitters inside our bodies. They also stimulate the biochemical pathway that reminds our muscles to keep on growing and they also help stop the muscles from breaking down.
Combine BCAAs with resistance training because they increase testosterone levels but decrease stress hormones.
Antioxidants
The production of ROS (Reactive Oxygen Species) triggers the production of inflammatory signaling molecules in the body and also induces muscle tissue breakdown. This is one of the reasons for the loss of muscle mass, so antioxidants are needed to combat these.
Carotenoids (lutein, zeaxanthin, beta carotene, lycopene, and astaxanthin,) along with Vitamin C and Vitamin E has been proven to quench free radicals and also to support healthy muscle mass.
Another highly recommended antioxidant is Omega 3, which has inflammation modulation benefits and can be found in fish oil, nuts, or seeds.
HMB
HMB helps to decrease muscle loss caused by stress hormones, which increase as we age. It is similar to the functions of leucine in the way it reacts with our bodies. HMB is especially suitable for those who want to maintain muscle mass despite reduced caloric intake.
Vitamin D
Deficiency in vitamin D is very common in the general population. As we age, the metabolic conversion of vitamin D in its active form reduces and lack of vitamin D results in loss of bone density, insomnia, fatigue, or poor immune function.
Vitamin D is very important in supporting muscle strength, reducing the risk of fractures, speeding up healing in injuries, and increasing free testosterone levels. The recommended daily dose of vitamin D is between 400 and 600 IU, and in addition to supplements, sardines, salmon, tuna or eggs are valuable sources of this vitamin.
Creatine
Creatine is a naturally occurring compound of glycine, methionine, and arginine, which is synthesized in the liver, pancreas, and kidneys. Once formed, it is transported to organs such as the brain and muscles.
Each of us needs about 2 grams of creatine a day, which the body can produce on its own. If you are an athlete, your daily creatine needs will be higher. In this case, however, the dosage of creatine is different, depending on the activity you are performing and your goal.
Creatine improves physical strength and brain function, improves regeneration after strenuous exercise, and enhances performance.
Závěrem
These supplements do help in maintaining your muscle mass, but taking them should be coupled with regular physical activity and consuming adequate calories. Alongside these supplements, make smoothies or your favorite protein shake, and stock your shelves with nutrient-packed fruits and vegetables.
