Muscle strength is involved in everyday activities, from picking up children to weight training in the gym. As you age, muscle loss starts to decline, which results in the loss of muscle strength. Besides following a strength-training program, evidence suggests that specific supplements can help improve strength levels.
Creatine
Creatine, a compound made from the amino acids glycine, arginine and methionine, might help improve strength levels, according to researchers at McMaster University in Canada. Subjects over 65 years old were randomly assigned creatine or a placebo containing glucose while following a resistance exercise program for 14 weeks. They were measured for muscle strength and body composition before and after the study. Scientists observed that the creatine group experienced increases in muscle strength and increases in lean muscle mass compared to the placebo group, the January 2003 issue of the "Journal of Gerontology" reports.
BCAAs
Branched chain amino acids, also known as BCAAs, consist of the amino acids leucine, valine and isoleucine. They play a crucial role in protein metabolism and might boost strength levels as well. Dr. Jim Stoppani and colleagues from the Weider Research Group in California discovered that participants undergoing a weight training program for eight weeks while supplementing with BCAAs experienced an increase in bench press strength compared to those ingesting whey protein or carbohydrates, the July 2009 issue of the "Journal of the International Society of Sports Nutrition" reports.
Caffeine Anhydrous
On top of increasing energy and alertness, caffeine might boost muscle strength. Participants with training experienced were randomly assigned a caffeine supplement or a control while performing weight training exercises, such as the bench press and leg extension. At the end of the study, researchers discovered that the subjects ingesting caffeine experienced increases in muscle strength in the bench press, but not the leg extension, the August 2006 issue of the "Journal of Strength and Conditioning Research" reports.
References
- PubMed: Creatine Supplementation Enhances Isometric Strength and Body Composition Improvements Following Strength Exercise Training in Older Adults
- "Journal of the International Society of Sports Nutrition": Consuming a Supplement Containing Branched-Chain Amino Acids During a Resistance-Training Program Increases Lean Mass, Muscle Strength, and Fat Loss (PDF)
- "Journal of Strength and Conditioning Research": The Acute Effects of a Caffeine-Containing Supplement on Strength,Muscular Endurance, and Anaerobic Capabilities
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