Lean muscle isn't just for impressing fellow beach goers. Gaining and maintaining lean muscle mass as you age can reduce the risk of commonplace chronic diseases such as diabetes and cardiovascular disease. To gain lean muscle, resistance train regularly and eat a healthy diet abundant in protein. Additionally, you may want to consider taking supplements to gain lean muscle. Be sure to talk to your physician before taking any dietary supplement.
Creatine Monohydrate
Creatine is a compound in muscles that helps quickly replenish lost energy. Taking creatine in creatine monohydrate supplement form can boost strength and muscle growth, reports Paul Cribb of the American College of Sports Medicine. In a study published in the February 2007 issue of "Medicine & Science in Sports & Exercise," Cribb investigated the effect of creatine monohydrate on a group of resistance training athletes. Those who took daily creatine monohydrate improved their strength and gained more muscle mass than those who didn't take creatine. However, there haven't been any studies proving the long-term safety of creatine supplementation, MayoClinic.com warns. Other potential side effects of creatine monohydrate include anxiety, headaches and dizziness.
Whey Protein
Whey protein is a popular dietary supplement derived from protein-rich cow's milk. Numerous research studies have found that whey protein boosts the results you see from resistance training, reports dietitian Cynthia Bertheau of the National Dairy Council. Supplementing with whey protein also burns fat and increases muscle strength, Bertheau adds. Because whey protein's chemical composition is very similar to human muscle, it's effortlessly incorporated into muscles. Also, whey protein is rich in the amino acid leucine. Amino acids are the building blocks of whole proteins. Taking leucine after a workout may accelerate muscle recovery, states Bertheau.
L-Glutamine
L-glutamine is an amino acid found in high concentrations within muscles. Combining L-glutamine with whey protein can increase muscle mass more than whey alone, states Carlon M. Colker of Greenwich Hospital. In research published in the January 2000 issue of "Current Therapeutic Research," Colker found that giving resistance-trained individuals whey and L-glutamine boosted muscle gain more than those who took only whey. After 10 weeks, the whey plus L-glutamine group packed on over two and a half pounds of new muscle.
References
- "Obesity Research": Human body composition and the epidemiology of chronic disease.
- "Current Therapeutic Research": Effects of supplemental protein on body composition and muscular strength in healthy athletic male adults
- "Medicine & Science in Sports & Exercise": Effects of Whey Isolate, Creatine, and Resistance Training on Muscle Hypertrophy
- Mayo Clinic: Creatine
- National Dairy Council: Whey Proteins and Body Composition
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