Losing weight and gaining muscle are both difficult pursuits, especially if you are new to exercise or don't have the help of a personal trainer. Although you can achieve both goals without the aid of dietary supplements, some sports nutrition products may help accelerate your efforts. You should note that some products may cause side effects, so you should consult a doctor prior to using any dietary supplements.
Arginine
Arginine is a naturally occurring amino acid that can be found in protein-rich foods. Amino acids are known as the building blocks of muscle, as they help build and maintain the structure of muscle and other body tissues. Research from the April 2010 issue of "Journal of Strength and Conditioning Research" indicates that supplementation of arginine and ornithine, a precursor to arginine, can stimulate increases in growth hormone and IGF-1, which are hormones that can enhance muscle gain and fat burning.
Melatonin
Melatonin is a hormone that your body produces naturally and can promote restfulness and sleep. In addition to helping you relax, melatonin may aid in losing fat and gaining muscle. A study published in the July 1999 issue of the "European Journal of Endocrinology" found that melatonin supplementation could increase levels of growth hormone, which aids in muscle growth and fat loss.
Leucine
Leucine is an amino acid that is often found in large amounts in protein powders. However, the amino acid appears to have other benefits when used on its own. According to a study published in the April 2005 issue of the "American Journal of Physiology: Endocrinology and Metabolism," adding leucine to your post-workout meal can encourage increased muscle protein synthesis, which drives muscle gain. Additionally, a study from the August 2006 issue of "European Journal of Applied Physiology" found that leucine use improved endurance, which means you can exercise longer and burn more calories for fat loss.
Calcium
Calcium is a mineral that is found in large quantities in dairy products, and it appears to have benefits for both weight loss and muscle gain. A study published in the January 2010 issue of the "International Journal of Obesity" found that increasing daily calcium intake from 500 mg to 1,500 mg resulted in improved fat loss. Additionally, research from the December 2008 issue of "Biological and Trace Element Research" found that calcium intake was related to higher testosterone levels. Testosterone can encourage increased lean muscle and reduced body fat.
References
- "Journal of Strength and Conditioning Research"; Arginine and Ornithine Supplementation Increases Growth Hormone and Insulin-Like Growth Factor-1 Serum Levels After Heavy-Resistance Exercise in Strength-Trained Athletes; A. Zajac et al.; April 2010
- "European Journal of Endocrinology"; Exercise-Induced GH Secretion is Enhanced by the Oral Ingestion of Melatonin in Healthy Adult Male Subjects; D.R. Meeking et al.; July 1999
- "American Journal of Physiology: Endocrinology and Metabolism"; Combined Ingestion of Protein and Free Leucine with Carbohydrate Increases Postexercise Muscle Protein Synthesis in Vivo Male Subjects; R. Koopman et al.; April 2005
- "European Journal of Applied Physiology"; Effects of Dietary Leucine Supplementation on Exercise Performance; M.J. Crowe, J.N. Weatherson, B.F. Bowden; August 2006
- "International Journal of Obesity"; Effect of Dairy and Non-Dairy Calcium on Fecal Fat Excretion in Lactose Digester and Maldigester Obese Adults; M.S. Buchowski et al.; January 2010
- "Biological Trace Element Research"; Testosterone Levels in Athletes at Rest and Exhaustion: Effects of Calcium Supplementation; V. Cinar et al.; December 2008
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