Supplements To Heal Skeletal Muscle Tissue

Skeletal muscles attach to bones and are responsible for body movement. These muscles, made up of protein, are constantly being broken down and built back up at the microscopic level. Muscular stress from intense exercise, or from certain medical conditions like cancer and HIV, can cause muscle to break down more quickly than it is being built up. Nutritional supplements can help to restore this process, known as catabolism-anabolism balance, and help muscle to heal and recover.

Whey Protein

The average non-active person needs 0.8g of protein per kilogram of body weight per day. Athletes may need double that amount for muscle recovery. Whey protein is a convenient, high-quality protein option. It can be purchased in powder form to mix in with liquids or it can be found in packaged protein products like protein bars and shakes. Made from milk, whey protein comes in two forms, isolate and concentrate. Whey isolate has the highest biological value of any protein, meaning that it is the most effective protein in contributing to protein synthesis within skeletal muscle. Whey concentrate is less pure but is more affordable and still very effective.

Branched-chain Amino Acids

Protein is made up of amino acids. Branched-chain amino acids (BCAA) such as leucine, isoleucine and valine, all share a branched-chain molecular structure and are known for their role in protein synthesis. BCAA's increase the rate of protein synthesis and decreases the rate of breakdown. They also slow down muscle enzyme release--an indicator of muscle damage. A 2006 study by Shimomura and colleagues showed that taking 5g of BCAA before exercise can reduce muscle soreness and fatigue for several days.

Beta-hydroxy-beta-methlybutyrate (HMB)

HMB comes from the amino acid leucine and works primarily by preventing protein breakdown. HMB has been used in cancer patients to decrease muscle wasting caused by some types of chemotherapy. It can also be used to decrease the catabolic effects of a long, intense exercise session. In addition to slowing protein breakdown, it is thought that HMB may also stimulate protein synthesis. HMB is typically sold in capsules but may also be found mixed in with other supplements such as protein bars and meal replacement shakes. Just 3g per day is the typically recommended dosage.

L-Glutamine

For muscles to heal and grow, the body must contain more nitrogen than it eliminates, called a positive nitrogen balance. Glutamine stimulates muscle recovery by acting as a nitrogen donor and by transporting nitrogen into the muscle cell. Glutamine also promotes the secretion of human growth hormone, which helps to support new muscle growth. People receiving bone marrow transplant often use glutamine to help prevent muscle breakdown. An optimal dosage for glutamine has not been established but manufacturers typically suggest 5 to 20g per day.

L-Arginine

L-arginine helps muscles to grow and recover by stimulating the production of muscle-building hormones, pituitary growth hormone, prolactin and insulin. It also works by facilitating the production of nitric oxide, which plays an important role in muscle building by activating satellite cells which stimulate new muscle cells. L-arginine is sometimes used in boys with Duchenne muscular dystrophy (DMD), a fatal disease characterized by severe muscle wasting and weakness. Recent evidence suggests, however, that long term suppleentation may exacerbate DMD despite the short term benefits. There is no standard dosing for L-arginine but 2 to 3g taken three times daily is commonly recommended.