Not Only Protein: Dietary Supplements to Optimize the Skeletal Muscle Growth Response to Resistance Training: The Current State of Knowledge
Research snapshot:
2024 narrative review finds diverse dietary supplements enhance muscle growth response to resistance training.
2024 |
Review |
Protein |
Muscle Growth |
Overview.
The study explores the role of various dietary supplements, beyond protein, in optimizing skeletal muscle growth and response to resistance training, highlighting the importance of a balanced nutritional approach.
Background.
A team of researchers associated with the Department of Biomedical Sciences, University of Padova, and other institutions conducted this study, which was published in the Journal of Human Kinetics.
Objectives.
The study aims to provide an overview of the principal dietary supplements that can positively influence muscle response to resistance training, focusing on carbohydrates, vitamins, minerals, omega-3 fatty acids, polyphenols, creatine, probiotics, and phosphatidic acid.
Study design.
This is a narrative review that synthesizes current evidence from various studies on different nutritional supplements and their effects on muscle hypertrophy and performance during resistance training. The review includes data from multiple sources, covering a wide range of participants and study designs.
Results.
The review finds that while protein remains the most critical dietary component for muscle hypertrophy, other supplements such as carbohydrates, omega-3 fatty acids, vitamins (especially vitamins C, E, and D), minerals (like magnesium and zinc), polyphenols (e.g., resveratrol, quercetin, curcumin), creatine, and phosphatidic acid can also play significant roles. Carbohydrates help in glycogen storage and insulin-mediated muscle protein synthesis. Omega-3 fatty acids reduce inflammation and potentially enhance mTOR activation. Vitamins and minerals support muscle function and recovery. Polyphenols have antioxidant and anti-inflammatory effects. Creatine enhances high-intensity exercise performance and muscle strength. Phosphatidic acid may activate mTOR signaling and reduce muscle protein breakdown.
Conclusions.
The study concludes that a comprehensive nutritional strategy including a variety of dietary supplements can support and enhance the muscle growth response to resistance training. However, further research is needed to fully understand the mechanisms and optimal dosages of these supplements.
Original paper.
Paoli A., Cerullo G., Bianco A., Neri M., Gennaro F., Charrier D., Moro T., 'Not Only Protein: Dietary Supplements to Optimize the Skeletal Muscle Growth Response to Resistance Training: The Current State of Knowledge,' Journal of Human Kinetics, vol. 91, pp. 225-244, 2024.
Read the original
