In order to increase muscle mass, proper eating and hard resistance training are necessary. However, adding the right kind of supplements can provide an extra boost in your muscle building efforts. Research indicates that some supplements can increase muscle mass through different mechanisms.
Vitamin D
According to a 2010 "Science News" article, Vitamin D deficiency has reached what might be considered epidemic proportions, which not only affects overall health, but also impacts muscle growth. In a study published in 2009 in "Annals of Nutrition and Metabolism," researchers investigated the effects of vitamin D supplementation on muscle strength in subjects. Scientists had subjects ingest a calcium/placebo, or daily calcium plus oral cholecalciferol, while undergoing muscle tests to measure strength of hip flexors, as well as knee extensors. Cholecalciferol is a form of vitamin D. Researchers reported that the daily calcium plus oral cholecalciferol group increased muscle strength in both hip flexors and knee extensors, whereas the calcium/placebo group showed no changes in strength. Muscle strength leads to muscle growth, since muscles adapt to heavier loads by increasing its size.
HICA
Alfa-Hydroxy-isocaproic acid (HICA) is a byproduct of leucine metabolism that research shows prevents muscle breakdown. According to a 2010 article in "Journal of the International Society of Sports Nutrition," researchers studied the effects of this supplement on body composition in exercising subjects. Scientists either consumed HICA ,or a placebo, for four weeks, while performing resistance training one to two times per week. Subjects supplementing with HICA increased their lean mass, while fat mass remained unchanged. In contrast, the placebo group did not gain muscle, but instead lost lean body mass.
Alpha-glycerylphosphorylcholine
Research indicates that Alpha-glycerylphosphorylcholine (A-GPC) increases muscle mass by boosting growth hormone levels. Growth hormone is a protein that initiates protein synthesis, the muscle growth process within cells. In a 2008 study published in "Journal of the International Society of Sports Nutrition," subjects performing intense resistance training elevated their growth hormone levels by 44 percent post workout compared to a placebo group.
Phosphatidylserine
According to an article published in 2008 in the "Journal of the International Society of Sports Nutrition," phosphatidylserine supplementation significantly reduces cortisol levels in exercising subjects. Decreasing cortisol levels promotes muscle mass in two ways: First, cortisol is a hormone that breaks down muscle tissue for energy. Lowering cortisol inhibits muscle breakdown, and thus increases muscle building. Secondly, cortisol and testosterone are linked. High cortisol levels equals lower testosterone levels, and vice versa. Keeping cortisol low increases the hormone testosterone, which enhances protein synthesis.
References
- Annals of Nutrition and Metabolism: Treatment of Vitamin D Deficiency Increases Lower Limb Muscle Strength in Institutionalized Older People Independently of Regular Physical Activity: A Randomized Double-Blind Controlled Trial
- "Journal of the International Society of Sports Nutrition"; Effects of alfa-hydroxy-isocaproic acid on body composition, DOMS and performance in athletes
- "Journal of the International Society of Sports Nutrition"; Acute supplementation with alpha-glycerylphosphorylcholine augments growth hormone response to, and peak force production during, resistance exercise
- "Journal of the International Society of Sports Nutrition"; The effects of phosphatidylserine on endocrine response to moderate intensity exercise
- Science News: Vitamin D: Obese and 'uniform' risks
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