It promotes muscle growth and recovery and increase muscle strength and mass

It promotes muscle growth and recovery and increase muscle strength and mass

Show
  • PRODUCTS
  • ABOUT
  • ARTICLES
  • WHOLESALE
  • AMBASSADORS
  • VIDEOS
  • It promotes muscle growth and recovery and increase muscle strength and mass
    Sign in
  • Join
  •   Cart (0)

My Cart

Close

FREE SHIPPING ON ALL DOMESTIC ORDERS OVER $99

  • It promotes muscle growth and recovery and increase muscle strength and mass
    Sign in
  •   Cart  (0)

It promotes muscle growth and recovery and increase muscle strength and mass

  • It promotes muscle growth and recovery and increase muscle strength and mass
  • It promotes muscle growth and recovery and increase muscle strength and mass
  • PRODUCTS

    All Products

    • New
    • Best Sellers
    • Stacks
    • 2-Packs
    • Gift Card
    • View All

    by category

    • Pre Workout
    • Strength
    • Energy
    • Focus
    • Health
    • Performance
    • Recovery
    • Sleep
    • Weightloss

    It promotes muscle growth and recovery and increase muscle strength and mass

    Stack & save

    It promotes muscle growth and recovery and increase muscle strength and mass

    shop stacks

  • ABOUT
  • ARTICLES

    by category

    • Strength
    • Energy
    • Focus
    • Health
    • Performance
    • Recovery
    • Sleep
    • Weight Loss
    • All Articles
    • Recent
    • Popular

    featured article

    It promotes muscle growth and recovery and increase muscle strength and mass

    Best Pre Workout & Post Workout Nutrients For 2022

    read more

  • WHOLESALE
  • AMBASSADORS
  • VIDEOS

Home » News » Best Post Workout Nutrients For Muscle Growth & Recovery- AML

science nutrition blog

It promotes muscle growth and recovery and increase muscle strength and mass

Articles by category:

  • all articles
  • Strength
  • Energy
  • Focus
  • Health
  • Performance
  • Recovery
  • Sleep
  • weight loss

sort by

  • Date: Newest to Oldest
  • Date: Oldest to Newest
  • Product Name: A to Z
  • Product Name: Z to A

It promotes muscle growth and recovery and increase muscle strength and mass

Best Post-Workout Nutrients For Muscle Growth & Recovery

December 07, 2021 - Admin

category: Health, Muscle Growth, Post Workout, Recovery

By Steve Blechman

 

CREATINE MONOHYDRATE BOOSTS POWER, STRENGTH, MUSCLE AND RECOVERY!

 Creatine is an extremely popular sports supplement that increases strength, power and lean muscle mass. Creatine monohydrate is the gold standard and most researched form of creatine. In 1992, as Twinlab’s Vice President of Product Development and Marketing (1974-2001), I was the first to bring to the retail market creatine monohydrate (as Creatine Fuel). While there are several different forms of creatine available today, creatine monohydrate has been shown to be the most cost-effective! Creatine increases power output during high-intensity sprints and improves endurance capacity by allowing athletes to exercise at a faster pace. Creatine also promotes muscle adaptations to training and stimulates muscle growth. Creatine can stimulate muscle growth by enhancing IGF-1, muscle cell formation and increasing protein synthesis. Creatine can also inhibit the production of the muscle-wasting protein myostatin. Myostatin acts by inhibiting the growth of muscles – it prevents them from growing too large. By inhibiting myostatin, creatine can promote the growth of skeletal muscle. The blockade of myostatin has the potential as a treatment for various muscle-wasting disorders such as sarcopenia and loss of muscle during aging. Research has shown that creatine monohydrate combined with leucine can reduce the negative effect of myostatin and enhance muscle growth. So, it makes scientific sense to combine leucine with creatine monohydrate to maximize recovery, protein synthesis and muscle growth.

 Supplemental leucine post-exercise also enhances muscle creatine uptake via an insulin-meditated effect. Creatine also promotes muscle glycogen storage. Creatine monohydrate plus carbohydrates increases muscle glycogen restoration following exhaustive exercise better than carbohydrate feeding alone – according to Paul Greenhaff and colleagues from the U.K.

 Exercise capacity and fatigue are greatly influenced by glycogen stores in muscle and liver. Recovery from repeated intense workouts depends on restoration on muscle, liver and glycogen stores. A most recent study published in the journal Nutrients (April 30, 2018) found that creatine monohydrate may have more muscle protective benefits than whey protein isolate on muscle damage and recovery. Creatine monohydrate supplementation prior to and following a controlled muscle injury was more effective at restoring functional strength compared to whey protein isolate and placebo supplementation.

 

PUMP UP WITH BETAINE

 Betaine, also known as trimethylglycine, is a natural osmolyte like creatine. It is important in maintaining cellular hydration. As an osmolyte, betaine enhances muscle cell swelling, stimulating protein synthesis and decreasing protein breakdown, resulting in muscle growth. Betaine also has been shown to increase growth hormone and insulin-like growth factor 1 (IGF-1). Betaine supplementation (2.5 grams) reduced fatigue and increased power and strength after 15 days of high-intensity, high-volume bench press and squat training. Natural Betaine, also at 2.5 grams per day, improved arm muscle size and increased body composition – increasing lean body mass and lowering body fat. Other studies have shown 7.8 percent rise in IGF-1 levels and a 6.1 percent drop in the muscle catabolic hormone cortisol. Taken together, betaine is an excellent post-workout supplement when combined with leucine and creatine. For further muscle growth benefits, take the electrolytes potassium and magnesium citrate post-exercise. Potassium and magnesium citrate enhance hydration and muscle cell volume as an osmolyte, working synergistically with creatine and betaine to enhance muscular recovery and muscle growth. Potassium citrate is also an acid buffer. High-protein, low-carbohydrate diets result in low-grade, chronic acidosis, enhancing muscle breakdown and muscle wasting. Potassium and magnesium citrate can buffer acidosis and preserve muscle mass when following a high-protein, acid-forming diet.

 

LEUCINE ENHANCES POST-WORKOUT ANABOLISM AND RECOVERY

 Leucine promotes recovery by stimulating the mTOR pathway to increase protein synthesis to repair injured tissue. Leucine, one of the branched-chain amino acids (BCAAs), is the most important chemical that turns on the mTOR pathway, so it is likely that consuming leucine after exercise would be more effective (and cheaper) than consuming BCAAs. The addition of isoleucine and valine may hinder the benefits of leucine due to competition for transport into muscle cells. The BCAAs share the same active transport system into cells and muscle cells. Indeed, isoleucine and valine have been shown to inhibit absorption leucine. In the March 2018 issue of the International Journal of Sports Nutrition and Exercise Metabolism, it was reported that men fed 6 grams of whey protein supplemented with leucine, isoleucine and valine observed less protein synthesis than whey protein supplemented with just leucine. Also, research has shown that valine can cause insulin resistance in muscle, which is detrimental to muscle growth and enhances the accumulation of body fat. Also, many athletes consume glutamine supplements because they may boost the immune system. A Belgium study, however, found that glutamine suppresses the mTOR pathway and could interfere with muscle protein synthesis. Yes, glutamine is antagonistic to leucine when it comes to turning on protein synthesis! A dipeptide of alanine and glutamine called Sustamine also fails to turn on mTOR. The science supporting glutamine as a muscle-building, performance-enhancing supplement is quite lacking.

 For best results as an anabolic trigger, take 5 grams of leucine (on an empty stomach) 15-30 minutes before a post-workout meal. By taking pure leucine on an empty stomach, you will get a better spike in blood levels than if you take leucine with food, because food can slow leucine’s absorption. When leucine is taken on an empty stomach, it’s a powerful metabolic switch that turns on protein synthesis. Leucine increases mTOR activity for several hours after training. When leucine is taken after resistance exercise and before a post-workout protein-containing meal rich in essential amino acids, it triggers greater protein synthesis for improved recovery and greater gains.

 

Advanced Molecular Labs (AML) Post Workout

 For maximum benefits, take 1 scoop of AML Post Workout immediately after a resistance-training workout before eating a post-workout meal. When taking AML Post Workout you will have support for improved muscle growth from multiple pathways and faster recovery time after your workout.

 It was reported by MedicalExpress.com on June 24, 2021 that, “New research finds elite athletes have temporary mitochondrial impairment after intense workouts, suggesting that they may need to be mindful about overtraining. The study is published ahead of print in the Journal of Applied Physiology.”

 The mitochondria are often referred to as the powerhouses of our muscle cell. They help generate the energy from the food we eat into adenosine triphosphate (ATP), the energy currency of the cell. This process is called oxidative phosphorylation. This new research found that “short-term intensified training temporarily impairs mitochondrial respiratory capacity in elite endurance athletes.” And their muscle cells’ ability to generate energy, according to research scientists from Denmark and Sweden.

 “In the research team's new study, the researchers worked with a small group of male elite athletes, many of whom held national titles or were internationally recognized for their performance in cycling and triathlon. The athletes participated in a four-week training program in their primary sport that consisted of two to four days of low- to moderate-intensity endurance workouts, followed by three days of more intense training. The intense workouts included high-intensity interval training in the morning, followed by a seven-hour break and then a moderate-intensity cycling session in the afternoon. The total number of activity hours ranged between 12 and 20 per week for each volunteer. Though the men were used to heavy training, they were not accustomed to this specific workout schedule.”          

“To the research team's surprise, the highly trained participants' mitochondrial capacity was impaired after the month-long training period. We thought that elite athletes should be more resistant against [these] kind of alterations,” said Filip Larsen, Ph.D., of the Swedish School of Sport and Health Sciences and corresponding author of the study.

 In a study published in the March 18th, 2021, issue of the journal Cell Metabolism, a team of Swedish researchers reported that excessive high-intensity interval training (HIIT) can cause mitochondrial dysfunction and insulin resistance. The researchers found that “excessive exercise training induces substantial respiratory impairment” and that “mitochondrial impairment is associated with impaired glucose tolerance.” HIIT training involves short bursts of high-intensity exercise interspersed with a few minutes of rest or lower intensity exercise to enhance recovery. Research has shown that the benefit and advantage of HIIT training is that you can get maximum health effects in the least amount of time. Studies have shown that high-intensity interval training can increase muscle mitochondrial biogenesis, protein synthesis and enhance mitochondrial function and cardiorespiratory fitness. But is more HIIT training better? Not necessarily, according to this study. The bottom line is the health benefits of exercise are clear. High-Intensity interval training (HIIT) is a safe and very effective workout for improving health and performance. It is not necessary to do HIIT training every day. Do HIIT training two to three times weekly, and on other days of the week do moderate-intensity exercise of longer duration to achieve optimum metabolic health, fat loss and aerobic fitness. To enhance muscle performance and recovery after high-intensity exercise, take mitochondrial regulator and protector nutrients such as leucine (5 grams), creatine monohydrate (5 grams) and betaine (2.5 grams) as present in AML Post Workout before a post-workout meal. Research has shown that these mitochondrial activators can help enhance and preserve skeletal muscle mitochondrial biogenesis and function.

It promotes muscle growth and recovery and increase muscle strength and mass

 

References:

 

  1. Nicola Theis, Meghan A Brown, Paula Wood, Mark Waldron. Leucine Supplementation Increases Muscle Strength and Volume, Reduces Inflammation and Affects Wellbeing in Adults and Adolescents with Cerebral Palsy. The Journal of Nutrition, nxaa006. https://doi.org/10.1093/jn/nxaa006

 

  1. Santos CS, Nascimento FEL. Isolated branched-chain amino acid intake and muscle protein synthesis in humans: a biochemical review. Einstein (Sao Paulo). 2019;17(3):eRB4898. Published 2019 Sep 5. doi:10.31744/einstein_journal/2019RB4898

 

  1. Wilkinson DJ, Hossain T, Hill DS, et al. Effects of leucine and its metabolite beta-hydroxy-beta-methylbutyrate on human skeletal muscle protein metabolism. J Physiol. June 1, 2013;591(11):2911-2923. doi:10.1113/jphysiol.2013.253203

 

  1. Stephen J. Crozier, Scot R. Kimball, Sans W. Emmert, Joshua C. Anthony, Leonard S. Jefferson. Oral Leucine Administration Stimulates Protein Synthesis in Rat Skeletal Muscle. The Journal of Nutrition, Volume 135, Issue 3, March 2005, Pages 376-382, https://doi.org/10.1093/jn/135.3.376

 

  1. Hyde R, Taylor PM, Hundal HS. Amino acid transporters: roles in amino acid sensing and signaling in animal cells. Biochem J. 2003;373(Pt 1):1-18. Review.

 

  1. Churchward-Venne TA, Burd NA, Phillips SM. Nutritional regulation of muscle protein synthesis with resistance exercise: strategies to enhance anabolism. Nutr Metab (Lond). 2012;9(1):40.

 

  1. Churchward-Venne TA, Burd NA, Mitchell CJ, West DW, Philp A, Marcotte GR, et al. Supplementation of a suboptimal protein dose with leucine or essential amino acids: effects on myofibrillar protein synthesis at rest and following resistance exercise in men. J Physiol. 2012;590(11):2751-65.

 

  1. Churchward-Venne TA, Breen L, Di Donato DM, Hector AJ, Mitchell CJ, Moore DR, et al. Leucine supplementation of a low-protein mixed macronutrient beverage enhances myofibrillar protein synthesis in young men: a double-blind, randomized trial. Am J Clin Nutr. 2014;99(2):276-86

 

  1. Bukhari SS, Phillips BE, Wilkinson DJ, Limb MC, Rankin D, Mitchell WK, et al. Intake of low-dose leucine-rich essential amino acids stimulates muscle anabolism equivalently to bolus whey protein in older women at rest and after exercise. Am J Physiol Endocrinol Metab. 2015;308(12):E1056-65.

 

  1. Zheng R, Huang S, Zhu J et al. Leucine attenuates muscle atrophy and autophagosome formation by activating PI3K/AKT/mTOR signaling pathway in rotator cuff tears. Cell Tissue Res 2019. https://doi.org/10.1007/s00441-019-03021-x

 

  1. Devries MC, Philips SM, Baker SK et al. Leucine, Not Total Protein, Content of a Supplement Is the Primary Determinant of Muscle Protein Anabolic Responses in Healthy Older Women. The Journal of Nutrition, July 1, 2018.

 

  1. Bauer, Jürgen M. et al. Effects of a Vitamin D and Leucine-Enriched Whey Protein Nutritional Supplement on Measures of Sarcopenia in Older Adults, the PROVIDE Study: A Randomized, Double-Blind, Placebo-Controlled Trial. Journal of the American Medical Directors Association, Volume 16, Issue 9, 740-747. September 2015

 

  1. Yoshihiro Yoshimura, Takahiro Bise, Fumihiko Takatsuk et al. Effects of a leucine-enriched amino acid supplement on muscle mass,muscle strength, and physical function in post-stroke patients with sarcopenia: A randomized controlled trial. February 2019, Nutrition. https://www.sciencedirect.com/science/article/pii/S089990071830594X?via%3Dihub

 

  1. N Yoshii at al. Effect of Mixed Meal and Leucine Intake on Plasma Amino Acid Concentrations in Young Men. Nutrients, October 2018, 10(10), 1543; https://doi.org/10.3390/nu10101543

 

  1. Thomas I Gee, Thomas J Woolrich, Mark F Smith. Effectiveness of Whey Protein Hydrolysate and Milk-Based Formulated Drinks on Recovery of Strength and Power Following Acute Resistance Exercise. (August 2019) Journal of Human Kinetics, volume 68/2019, 193-200 DOI: 10.2478/hukin-2019-0066 19

 

  1. Tim Newmann. Post-workout protein shakes: Do they reduce muscle pain, aid recovery? Sunday 1 September 2019 Medical News Today https://www.medicalnewstoday.com/articles/326207.php

 

  1. Gonzalez, Adam M; Hoffman, Jay R; Jajtner, Adam R; Townsend, Jeremy R; Boone et al. Protein supplementation does not alter intramuscular anabolic signaling or endocrine response after resistance exercise in trained men (September 2015) Vol: 35, Issue: 11, Page: 990-1000. DOI 10.1016/j.nutres.2015.09.006

 

  1. Wilkinson DJ et al. Effects of leucine and its metabolite beta-hydroxy-beta-methylbutyrate on human skeletal muscle protein metabolism. J Physiol 2013,591,2911-2923.

 

  1. Rahimi MH, Shab-Bidar S et al. Branched-chain amino acid supplementation and exercise-induced muscle damage in exercise recovery: A meta-analysis of randomized clinical trials. Nutrition, October 2017.

 

  1. Szmelcman S, Guggenheim K. Interference between leucine, isoleucine and valine during intestinal absorption. Biochemical Journal 1966;100(1):7-11.

 

  1. Parvin Mirmiran, PHD, Farshad Teymoori, PHD, Golaleh Asghari, PHD, Fereidoun Azizi, MD. Dietary Intakes of Branched Chain Amino Acids and the Incidence of Hypertension: A Population-Based Prospective Cohort Study. Arch Iran Med, April 2019;22(4):182-188.

 

  1. Tessier AJ, Chevalier S. An Update on Protein, Leucine, Omega-3 Fatty Acids, and Vitamin D in the Prevention and Treatment of Sarcopenia and Functional Decline. Nutrients, 2018;10(8):1099. Published 2018 Aug 16. doi:10.3390/nu10081099.

 

  1. Wolfe R. Branched-chain amino acids and muscle protein synthesis in humans: myth or reality? Journal of the International Society of Sports Nutrition, volume 14, Article number: 30 (August 22, 2017)

 

  1. Devries M, McGlory C, Bolster D et al. Leucine, Not Total Protein, Content of a Supplement Is the Primary Determinant of Muscle Protein Anabolic Responses in Healthy Older Women, The Journal of Nutrition, Volume 148, Issue 7, July 2018, Pages 1088-1095, https://doi.org/10.1093/jn/nxy091

 

  1. Arentson-Lantz E, Galvan F, Deer R, Wacher A, Paddon-Jones D. Leucine Supplementation Partially Protects Leg Lean Mass in Older Adults During Seven Days of Bed Rest (OR18-02-19). Curr Dev Nutr 2019;3(Suppl 1):nzz028.OR18-02-19. Published 2019 Jun 13. doi:10.1093/cdn/nzz028.OR18-02-1

 

  1. Zheng R, Huang S, Zhu J et al. Leucine attenuates muscle atrophy and autophagosome formation by activating PI3K/AKT/mTOR signaling pathway in rotator cuff tears. Cell Tissue Res 2019. https://doi.org/10.1007/s00441-019-03021-x

 

27 Morifuji M, Koga J, et al. Branched-chain amino acid-containing dipeptides, identified from whey protein hydrolysates, stimulate glucose uptake rate in L6 myotubes and isolated skeletal muscles. J Nutr Sci Vitaminol (Tokyo) 2009;55, 81-86.

 

  1. Harris RC, Soderlund K and Hultman E. Elevation of creatine in resting and exercised muscle of normal subjects by creatine supplementation. Clin Sci (Lond) 1992;83, 367-374.

 

  1. Bemben MG and Lamont HS. Creatine supplementation and exercise performance: recent findings. Sports Med 2005;35, 107-125.

 

  1. Willoughby DS and Rosene JM. Effects of oral creatine and resistance training on myogenic regulatory factor expression. Med Sci Sports Exerc 2003;35, 923-929.

 

  1. Willoughby DS and Rosene J. Effects of oral creatine and resistance training on myosin heavy chain expression. Med Sci Sports Exerc 2001;33, 1674-1681.

 

  1. Allen DL, Hittel DS and McPherron AC. Expression and function of myostatin in obesity, diabetes, and exercise adaptation. Med Sci Sports Exerc 1997;43, 1828-1835.

 

  1. Hoffman JR, Ratamess NA, et al. Effect of 15 days of betaine ingestion on concentric and eccentric force outputs during isokinetic exercise. J Strength Cond Res 2011;25, 2235-2241.

 

  1. Study finds intense training sessions temporarily impair mitochondrial function. MedicalXpress. June 24, 2021. American Physiological Society. https://medicalxpress.com/news/2021-06-intense-sessions-temporarily-impair-mitochondrial.html

 

  1. Short term intensified training temporarily impairs mitochondrial respiratory capacity in elite endurance athletes. Daniele A Cardinale, Kasper D Gejl, Kristine Grøsfjeld Petersen, Joachim Nielsen, Niels Ørtenblad, and Filip J Larsen. June 10, 2021. Journal of Applied Physiology https://doi.org/10.1152/japplphysiol.00829.2020

 

  1. Flockhart M, Nilsson LC, Tais S, Ekblom B, Apró W, Larsen FJ. Excessive exercise training causes mitochondrial functional impairment and decreases glucose tolerance in healthy volunteers. Cell Metab 2021; Mar 13:S1550-4131(21)00102-9. doi: 10.1016/j.cmet.2021.02.017. Epub ahead of print. PMID: 33740420.

 

  1. Cell Press. How exercise - interval training in particular - helps your mitochondria stave off old age. ScienceDaily, 7 March 2017. www.sciencedaily.com/releases/2017/03/170307155214.htm

 

  1. Matthew M Robinson, Surendra Dasari, Adam R. Konopka, Matthew L Johnson, S Manjunatha, Raul Ruiz Esponda, Rickey E Carter, Ian R Lanza, K Sreekumaran Nair. Enhanced Protein Translation Underlies Improved Metabolic and Physical Adaptations to Different Exercise Training Modes in Young and Old Humans. Cell Metabolism 2017; 25 (3): 581 DOI: 10.1016/j.cmet.2017.02.009

 

  1. Modulation of Energy Sensing by Leucine Synergy With Natural Sirtuin Activators: Effects on Healthspan. Journal of Medicinal Foods, November 6, 2020. Michael Zemel.

 

  1. Betaine increases mitochondrial content and improves hepatic lipid metabolism. Food Function, December 4, 2018.

 

  1. Betaine enhances the cellular survival via mitochondrial fusion DRP1. Animal Cells and Systems, published online August 30, 2018.

 

  1. Leucine regulates slow-twitch muscle fiber expression and mitochondrial function by SIRT1/AMPK signaling in porcine skeletal muscle satellite cells. Animal Science Journal, February 2019, Xiaoling Chen et al.

 

  1. Leucine modulation of mitochondrial mass and oxygen consumption in skeletal muscle cells and adipocytes. Nutrition & Metabolism, published online June 5, 2009. Xiaocun Sun and Michael B Zemel.

 

  1. Betaine is a positive regulator of mitochondrial respiration. Biochemical and Biophysical Research Communications, published online December 8, 2014. Icksoo Lee.

 

  1. Enhanced mitochondrial biogenesis is associated with ameliorative action of creatine supplementation in rat soleus and cardiac muscles. Exp Ther Med, January 2020.

 

  1. Creatine supplementation reduces skeletal muscle degeneration and enhances mitochondrial function in mdx mice. Neuromuscular Disorders, February 2002. Anne-Catherine Passaquin et al.

 

  1. Effects of creatine supplementation on muscular strength and body composition. Medicine Science Sports & Exercise, March 2000. MD Becque et al.

 

  1. Leucine Modulates Mitochondrial Biogenesis and SIRT1-AMPK Signaling in C2C12 Myotubes. Chunzi Liang, Benjamin J Curry, Patricia L Brown, and Michael B Zemel. October 7, 2014. Journal of Nutrition & Metabolism. Hindawi. https://www.hindawi.com/journals/jnme/2014/239750/

 

  1. Sun X, Zemel MB. Leucine modulation of mitochondrial mass and oxygen consumption in skeletal muscle cells and adipocytes. Nutr Metab (Lond). 2009;6:26. Published 2009 Jun 5. doi:10.1186/1743-7075-6-26

 

  1. Li H, Xu M, Lee J, He C, Xie Z. Leucine supplementation increases SIRT1 expression and prevents mitochondrial dysfunction and metabolic disorders in high-fat diet-induced obese mice. Am J Physiol Endocrinol Metab. 2012 Nov 15;303(10):E1234-44. doi: 10.1152/ajpendo.00198.2012. Epub 2012 Sep 11. PMID: 22967499; PMCID: PMC3517633.

 

  1. Leucine increases muscle mitochondrial respiration and attenuates glucose intolerance in diet-induced obesity in Swiss mice. Henver Simionato, Brunettaaek Gabriela, Cristinade Paulab, Matheus Fritzene, Manuela Sozo Cecchinid, Gustavo Jorge dos Santosae, Evelise Maria, Nazarid Alex, Rafachoae Andreza, Fabrode Bembc, Everson Araújo Nunesa. Journal of Functional Foods. ScienceDirect. November 2019. https://www.sciencedirect.com/science/article/abs/pii/S1756464619304682

 

  1. Leucine augments specific skeletal muscle mitochondrial respiratory pathways during recovery following 7 days of physical inactivity in older adults. Emily J Arentson-Lantz, Jasmine Mikovic, Nisha Bhattarai, Christopher S Fry, Séverine Lamon, Craig Porter, and Douglas Paddon-Jones. Journal of Applied Physiology 2021 130:5, 1522-1533. May 11, 2021. https://doi.org/10.1152/japplphysiol.00810.2020

 

  1. Walsh B, Tonkonogi M, Söderlund K, Hultman E, Saks V, Sahlin K. The role of phosphorylcreatine and creatine in the regulation of mitochondrial respiration in human skeletal muscle. J Physiol. 2001;537(Pt 3):971-978. doi:10.1111/j.1469-7793.2001.00971.x

 

  1. Creatine supplementation reduces skeletal muscle degeneration and enhances mitochondrial function in mdx mice. Anne-Catherine Passaquin, Mathilde Renard, Laurence Kay, Corinne Challet, Armand Mokhtarian, Theo Wallimann, Urs T. Ruegg, Neuromuscular Disorders. February 2002 https://doi.org/10.1016/S0960-8966(01)00273-5

 

  1. Jung Kim M. Betaine enhances the cellular survival via mitochondrial fusion and fission factors, MFN2 and DRP1. Anim Cells Syst (Seoul). 2018;22(5):289-298. Published 2018 Aug 30. doi:10.1080/19768354.2018.1512523.

 

  1. Leucine Supplementation: A Novel Strategy for Modulating Lipid Metabolism and

 

  1. Energy Homeostasis. Lingyu Zhang, Fengna Li , Qiuping Guo, Yehui Duan, Wenlong Wang,

 

  1. Yinzhao Zhong, Yuhuan Yang and Yulong Yin. Nutreints May 2, 2020

 

It promotes muscle growth and recovery and increase muscle strength and mass

It promotes muscle growth and recovery and increase muscle strength and mass

Stress & Anxiety Screening for Everyone! Calming Cocktail to the Rescue!

September 29, 2022 - Brian Turner

category: Health, Recovery, Sleep

" By Robert Schinetsky   On September 20, 2022, the U.S. Preventive Services Task Force issued a recommendation that all adults be screened for anxiety and depressive [...] "

Read More more >

It promotes muscle growth and recovery and increase muscle strength and mass

It promotes muscle growth and recovery and increase muscle strength and mass

Testosterone Booster Research Update: Fodagia Agrestis: Is It The Real Deal?

September 13, 2022 - Brian Turner

category: Health, Performance, Recovery

"  By Robert Schinetsky   As with other facets of life, what was once old becomes new again. We’ve seen this phenomenon occur with music, fashion, and nutrition. The [...] "

Read More more >

It promotes muscle growth and recovery and increase muscle strength and mass

It promotes muscle growth and recovery and increase muscle strength and mass

Best Joint Supplements: Research Update

September 07, 2022 - Brian Turner

category: Health, Performance, Recovery

"  By Robert Schinetsy   The number of supplements on the market that claim to support joint health is simply astounding. The issue is that many of the products on th [...] "

Read More more >

It promotes muscle growth and recovery and increase muscle strength and mass

It promotes muscle growth and recovery and increase muscle strength and mass

Best Pre-Workout Nutrients: Research Review

October 05, 2022 - Brian Turner

category: Energy, Focus, Performance, Strength

"  By Robert Schinetsky   Creatine Monohydrate Creatine is, quite simply, the most well-studied and consistently shown effective supplement for improving athletic per [...] "

Read More more >

It promotes muscle growth and recovery and increase muscle strength and mass

It promotes muscle growth and recovery and increase muscle strength and mass

Best Post-Workout Nutrients: Research Update

August 30, 2022 - Brian Turner

category: Health, Recovery

"  By Steve Blechman   A study published March 22, 2022, in the Journal of the International Society of Sports Nutrition “examined the effects of short term betaine s [...] "

Read More more >

It promotes muscle growth and recovery and increase muscle strength and mass

It promotes muscle growth and recovery and increase muscle strength and mass

Heat Wave: The Science of Maximum Muscle Hydration

July 19, 2022 - Brian Turner

category: Health, Recovery

" By Michael J. Rudolph, Ph.D.   One of the more popular axioms in sports science advocates drinking plenty of fluids to support optimal workout performance, as dehyd [...] "

Read More more >

It promotes muscle growth and recovery and increase muscle strength and mass

It promotes muscle growth and recovery and increase muscle strength and mass

July 4th X-Plosive Fat-Blasting Supplement Stack

June 29, 2022 - Brian Turner

category: Energy, Health, Performance, Recovery, Sleep, Strength

" By Steve Blechman   Many will be celebrating the Fourth of July, Independence Day, a festive holiday in the United States commemorating the Declaration of Independe [...] "

Read More more >

It promotes muscle growth and recovery and increase muscle strength and mass

It promotes muscle growth and recovery and increase muscle strength and mass

BCAA's for Weight Loss: The Latest Scientific Research

June 22, 2022 - Brian Turner

category: Energy, Health, Performance, Recovery, Sleep, Strength

" By Steve Blechman     BCAA's for Weight Loss? Recent studies have found branched-chain amino acids (BCAAs) to be associated with obesity. In a new study in the jou [...] "

Read More more >

It promotes muscle growth and recovery and increase muscle strength and mass

It promotes muscle growth and recovery and increase muscle strength and mass

Best Natural Sex Cocktail

June 08, 2022 - Brian Turner

category: Energy, Health, Strength

" By Robert Schinetsky   LATEST RESEARCH   Quality, purity, and potency are terms emphasized both in pharmaceutical and nutraceutical applications. The reason for th [...] "

Read More more >

It promotes muscle growth and recovery and increase muscle strength and mass

It promotes muscle growth and recovery and increase muscle strength and mass

NEW RESEARCH SAYS THAT DIETARY PROTEIN OR BCAA RESTRICTION MAY ENHANCE LONGEVITY!

May 18, 2022 - Jennifer AdvancedMolecularLabs

category: Health, Recovery

" By Steve Blechman             A new study on branched-chain amino acids (BCAAs) published May 8th, 2022, in the journal Aging Cell reported that “specific compositi [...] "

Read More more >

It promotes muscle growth and recovery and increase muscle strength and mass

It promotes muscle growth and recovery and increase muscle strength and mass

Citruline Malate: New Studies Confirm It Boosts Strength & Performance Pre-Workout

April 26, 2022 - Jennifer AdvancedMolecularLabs

category: Energy, Focus, Performance, Strength

" By Robert Schinetsky   Citrulline malate has become a staple (“must-have”) in pre workout supplements over the course of the past decade. For athletes, citrulline m [...] "

Read More more >

It promotes muscle growth and recovery and increase muscle strength and mass

It promotes muscle growth and recovery and increase muscle strength and mass

New Research: Are BCAAs bad for you?

April 14, 2022 - Jennifer AdvancedMolecularLabs

category: Health, Recovery

" By Steve Blechman   New Research: Are BCAAs bad for you? Research in 2022 has confirmed that the branched-chain amino acids (BCAAs) are strongly linked and correlat [...] "

Read More more >

It promotes muscle growth and recovery and increase muscle strength and mass

It promotes muscle growth and recovery and increase muscle strength and mass

What Is The Best Fat-Burning Supplement Stack? When Following a Keto, Low-Carb or Low-Calorie Diet

April 11, 2022 - Jennifer AdvancedMolecularLabs

category: Energy, Health, Performance, Recovery, Strength

" By Steve Blechman   It has been reported in the scientific literature in the past that aerobic exercise after an overnight fast accelerates the loss of body fat. Re [...] "

Read More more >

It promotes muscle growth and recovery and increase muscle strength and mass

It promotes muscle growth and recovery and increase muscle strength and mass

Keto Diet: New Study Says High Protein Lowers Testosterone! Lower Protein Is Best!

April 05, 2022 - Jennifer AdvancedMolecularLabs

category: Health, Performance, Recovery, Strength

"  By Robert Schinetsky   Research has found that low-carbohydrate diets have a number of beneficial health effects including: Weight loss Increased HDL ("good") cho [...] "

Read More more >

It promotes muscle growth and recovery and increase muscle strength and mass

It promotes muscle growth and recovery and increase muscle strength and mass

Keto Diet: Lower Protein Works Best

April 01, 2022 - Jennifer AdvancedMolecularLabs

category: Health, Performance, Recovery, Strength

" By Robert Schinetsky   Ketogenic diets have been popular for years now, especially among “bio-hackers”, longevity enthusiasts and weight loss circles. And, while th [...] "

Read More more >

It promotes muscle growth and recovery and increase muscle strength and mass

It promotes muscle growth and recovery and increase muscle strength and mass

New Huperzine (A) Study: No Exercise Performance Benefits!

March 14, 2022 - Jennifer AdvancedMolecularLabs

category: Energy, Focus, Performance, Strength

"   By Robert Schinetsky     Huperzine A is a common ingredient in many pre workout supplements. In fact, there’s been a growing trend in recent years of adding nootr [...] "

Read More more >

It promotes muscle growth and recovery and increase muscle strength and mass

It promotes muscle growth and recovery and increase muscle strength and mass

The Amazing Fat-Burning Powers of Brown Fat

March 01, 2022 - Jennifer AdvancedMolecularLabs

category: Energy, Health, Performance, Recovery, Strength

" By Steve Blechman   Over 70 percent of Americans are overweight. The Centers for Disease Control and Prevention (CDC) said that just being overweight, not obese, ca [...] "

Read More more >

It promotes muscle growth and recovery and increase muscle strength and mass

It promotes muscle growth and recovery and increase muscle strength and mass

Best Keto Fat Burning Coffee

February 26, 2022 - Jennifer AdvancedMolecularLabs

category: Health, Performance, Recovery, Strength

" By Robert Schinetsky   Coffee is fantastic. There’s a reason why millions upon millions of people around the world start their day with a cup (or French Press full) [...] "

Read More more >

It promotes muscle growth and recovery and increase muscle strength and mass

It promotes muscle growth and recovery and increase muscle strength and mass

Stimulant Warning: "Stim Bombs: Cracked Out!"

February 16, 2022 - Jennifer AdvancedMolecularLabs

category: Energy, Focus, Performance, Strength

"   By Robert Schinetsky   Ask a group of people what’s the one “must have” ingredient in pre workout supplements, and the overwhelming response will most likely be c [...] "

Read More more >

It promotes muscle growth and recovery and increase muscle strength and mass

It promotes muscle growth and recovery and increase muscle strength and mass

The Ultimate Fat Blasting Detox Coffee

February 15, 2022 - Jennifer AdvancedMolecularLabs

category: Health, Performance, Recovery, Strength

" By Steve Blechman             Are you ready to detox? Between Sunday’s Super Bowl and Monday’s Valentine’s Day have you been drinking your favorite beer, wine, tequ [...] "

Read More more >

It promotes muscle growth and recovery and increase muscle strength and mass

It promotes muscle growth and recovery and increase muscle strength and mass

Is Testosterone Replacement Therapy Safe? New Study Says Yes

June 15, 2022 - Brian Turner

category: Health, Performance, Recovery

" By Steve Blechman             Testosterone replacement therapy (TRT) is the standard treatment for male hypogonadism, low testosterone. “Testosterone sales increase [...] "

Read More more >

It promotes muscle growth and recovery and increase muscle strength and mass

It promotes muscle growth and recovery and increase muscle strength and mass

Special Report: Best Immunity Diet

May 12, 2022 - Jennifer AdvancedMolecularLabs

category: Health, Performance, Recovery

" By Steve Blechman             Some health experts have warned that COVID-19 cases can increase in the fall during the flu season, especially if a new variant emerge [...] "

Read More more >

It promotes muscle growth and recovery and increase muscle strength and mass

It promotes muscle growth and recovery and increase muscle strength and mass

Golfers and Other Athletes Suffer Joint Injuries

April 07, 2022 - Jennifer AdvancedMolecularLabs

category: Health, Performance, Recovery

" By Robert Schinetsky   Tiger Woods, yet again, turned the golf world on its head as he announced he is playing The Masters 2022. The Masters is the first of golf’s [...] "

Read More more >

It promotes muscle growth and recovery and increase muscle strength and mass

It promotes muscle growth and recovery and increase muscle strength and mass

Super Bowl Sunday: NFL Players Suffer From Joint Injuries

February 09, 2022 - Jennifer AdvancedMolecularLabs

category: Health, Performance, Recovery

"  By Robert Schinetsky   The Cincinnati Bengals will face off against the Los Angeles Rams at the SoFi Stadium in Los Angeles, California in Super Bowl LVI on Sunday [...] "

Read More more >

recent articles

It promotes muscle growth and recovery and increase muscle strength and mass

2023 Best Testosterone Boosting Diet & Supplement Stack

December 07, 2021 - Jennifer AdvancedMolecularLabs

It promotes muscle growth and recovery and increase muscle strength and mass

2023 Worst Fat-Burning Supplements

December 07, 2021 - Jennifer AdvancedMolecularLabs

It promotes muscle growth and recovery and increase muscle strength and mass

2023 Best Fat-Burning Supplement Stack

December 07, 2021 - Jennifer AdvancedMolecularLabs

Testosterone Support Post Workout Preworkout Ecdysterone Joint Cocktail Thermo Heat Dopa Rush Shots Dopa Rush Cocktail Preworkout X-treme

What promotes muscle growth and recovery and increase muscle strength and mass?

Examples of muscle strengthening activities include lifting weights, using resistance bands and doing push-ups, pull-ups, sit-ups and some types of yoga. Even everyday activities such as carrying groceries, playing with your kids and gardening can strengthen muscles.

What promotes muscle growth?

Having a healthy amount of muscle allows to you to perform your best during exercise and daily life. Three main criteria must be met for maximal muscle gain: eating more calories than you burn, consuming more protein than you break down, and an exercise program that is challenging to your muscles ( 1 , 2 ).

How to grow muscle mass?

Eight diet tips to help you build muscle mass.
Breakfast will help build Muscle Mass. ... .
Eat every three hours. ... .
Protein with Each Meal Helps Boost Muscle Mass. ... .
Eat fruit and vegetables with each meal. ... .
Eat carbs only after your workout. ... .
Eat healthy fats to help build Muscle mass. ... .
Drinking water helps you build Muscle Mass..

How does nutrition affect muscle recovery?

During post-exercise recovery, optimal nutritional intake is essential to replenish endogenous substrate stores and facilitate muscle-damage repair and reconditioning. After exhaustive endurance-type exercise, muscle glycogen repletion forms the most critical factor determining the time needed to recover.