It is important to remember that dietary supplements are not intended to treat or heal such a serious injury as a torn chest muscle. Only your doctor can successfully treat any disease or injury. That said, some supplements may speed muscle recovery more than diet and exercise alone. The resistance training that leads to muscle growth creates micro-tears in muscle tissue. The body uses dietary proteins to provide the raw materials or amino acids from which your muscles rebuild themselves. Always consult your doctor before beginning to use any dietary supplement.
Protein
Protein powders such as whey, casein, egg and soy provide the needed amino acids for muscle repair. In particular, the eight essential amino acids must come from your diet because the body cannot synthesize them. Due to its fast digestion, whey protein effectively boosts protein synthesis for muscle repair, according to "Natural Anabolics" by Jerry Brainum. Casein protein powerfully inhibits muscle protein breakdown, which may also contribute to faster muscle recovery.
L-glutamine
L-glutamine has many effect in the body that may contribute to faster healing of soft tissues, according to Life Extension Magazine. L-glutamine supplementation boosts the release of HGH, or human growth hormone, from the pituitary gland. HGH has potent healing effects and directly impact muscle recovery. In addition, L-glutamine supports immune function, supports digestive health and may improve muscle retention while recovering from injury. L-glutamine is also the most abundant amino acid in human muscle tissue, according to "Good News on Glutamine" by "Muscle & Performance" regular Matthew Kadey.
L-arginine
Like glutamine, L-arginine can trigger the release of HGH, but it also acts as a precursor to the gas NO or nitric oxide. NO dilates blood vessels to allow more nutrient delivery to muscles, which may in theory speed recovery from injury. According to Brainum, L-arginine does support faster muscle recovery and growth, as well as the protein synthesis required to rebuild muscle. L-arginine supplements come in several forms including L-arginine base, arginine-AKG, arginine pyroglutamate and others. In "Supplements 101," Jim Stoppani, Ph.D. reccommends taking it on an empty stomach upon waking, before meals or prior to bedtime.
L-ornithine
Often taken with L-arginine, L-ornithine may speed up wound healing through many mechanisms, according to Stoppani. Like arginine, this amino acid boosts HGH and NO, while increasing protein synthesis and decreasing muscle breakdown. In addition, the form known as ornithine alpha-ketoglutarate may increase intramuscular levels of arginine, glutamine and the branched-chain amino acid leucine. Ornithine works best when taken with arginine before bed, says Stoppani.
BCAAs
The branched-chain amino acids or BCAAs play a special role in muscle recovery because they bypass normal channels of amino acid digestion. Traveling directly to the muscles, these superstar amino acids get their name from their branch-like molecular structure. BCAAs fuel recovery, trigger protein synthesis and decrease muscle breakdown for better protein retention. In particular, leucine seems to directly trigger an insulin response that promotes muscle growth and nutrient delivery, according to Brainum.
References
- "Natural Anabolics;" Jerry Brainum; 2006
- "Life Extension Magazine"; Optimizing Muscle Health With Whey, Creatine and Glutamine; Will Brink; April 2009
- "Life Extension Magazine"; Glutamine: This Amino Acid Helps to Preserve Muscle Mass; Armond Scipione; April 2006
- "Muscle & Performance;" Good News on Glutamine; Matthew Kadey; March 2010
- "Muscle & Fitness Presents 2010 Edition: The Ultimate Supplement Handbook;" Supplements 101; Jim Stoppani, PhD; January 2010
