Supplementing with creatine enhances resistance-exercise-induced gains in lean mass and upper- and lower-body strength.[1] Some evidence suggests that supplementing with whey protein and/or vitamin D can enhance certain measures of muscle strength and physical performance.[2][3][4] Also, supplementing with omega-3 fatty acids may enhance improvements in performance on the TUG test.[5]
In longitudinal trials, supplementing with leucine has not been found to enhance resistance-exercise-induced gains in muscle mass, muscle strength, or physical performance.[6][7] However, supplementing a suboptimal dose of protein (10–20 grams) with leucine has been shown to enhance rates of muscle protein synthesis,[8][9][10][11] so leucine may augment the benefits of resistance exercise in the context of a diet with suboptimal protein content, but further research is needed.
References
- ^Philip D Chilibeck, Mojtaba Kaviani, Darren G Candow, Gordon A ZelloEffect of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysisOpen Access J Sports Med.(2017 Nov 2)
- ^Nasimi N, Sohrabi Z, Nunes EA, Sadeghi E, Jamshidi S, Gholami Z, Akbarzadeh M, Faghih S, Akhlaghi M, Phillips SMWhey Protein Supplementation with or without Vitamin D on Sarcopenia-Related Measures: A Systematic Review and Meta-Analysis.Adv Nutr.(2023-Jul)
- ^H Rosendahl-Riise, U Spielau, A H Ranhoff, O A Gudbrandsen, J DierkesVitamin D supplementation and its influence on muscle strength and mobility in community-dwelling older persons: a systematic review and meta-analysisJ Hum Nutr Diet.(2017 Feb)
- ^Anneka Elizabeth Antoniak, Carolyn A GreigThe effect of combined resistance exercise training and vitamin D 3 supplementation on musculoskeletal health and function in older adults: a systematic review and meta-analysisBMJ Open.(2017 Jul 20)
- ^Cornish SM, Cordingley DM, Shaw KA, Forbes SC, Leonhardt T, Bristol A, Candow DG, Chilibeck PDEffects of Omega-3 Supplementation Alone and Combined with Resistance Exercise on Skeletal Muscle in Older Adults: A Systematic Review and Meta-Analysis.Nutrients.(2022-May-26)
- ^Hamilton Roschel, Ana Paula Hayashi, Alan L Fernandes, José Claudio Jambassi-Filho, Victoria Hevia-Larraín, Mariana de Capitani, Davi A Santana, Lívia S Gonçalves, Ana Lúcia de Sá-Pinto, Fernanda R Lima, Marcelo T Sapienza, Alberto J S Duarte, Rosa M R Pereira, Stuart M Phillips, Bruno GualanoSupplement-based nutritional strategies to tackle frailty: A multifactorial, double-blind, randomized placebo-controlled trialClin Nutr.(2021 Aug)
- ^Jacob KJ, Sonjak V, Spendiff S, Hepple RT, Chevalier S, Perez A, Morais JAMitochondrial Content, but Not Function, Is Altered With a Multimodal Resistance Training Protocol and Adequate Protein Intake in Leucine-Supplemented Pre/Frail Women.Front Nutr.(2020)
- ^Benjamin T Wall, Henrike M Hamer, Anneke de Lange, Alexandra Kiskini, Bart B L Groen, Joan M G Senden, Annemie P Gijsen, Lex B Verdijk, Luc J C van LoonLeucine co-ingestion improves post-prandial muscle protein accretion in elderly menClin Nutr.(2013 Jun)
- ^Dickinson JM, Gundermann DM, Walker DK, Reidy PT, Borack MS, Drummond MJ, Arora M, Volpi E, Rasmussen BBLeucine-enriched amino acid ingestion after resistance exercise prolongs myofibrillar protein synthesis and amino acid transporter expression in older men.J Nutr.(2014-Nov)
- ^Devries MC, McGlory C, Bolster DR, Kamil A, Rahn M, Harkness L, Baker SK, Phillips SMProtein leucine content is a determinant of shorter- and longer-term muscle protein synthetic responses at rest and following resistance exercise in healthy older women: a randomized, controlled trial.Am J Clin Nutr.(2018-Feb-01)
- ^Devries MC, McGlory C, Bolster DR, Kamil A, Rahn M, Harkness L, Baker SK, Phillips SMLeucine, Not Total Protein, Content of a Supplement Is the Primary Determinant of Muscle Protein Anabolic Responses in Healthy Older WomenJ Nutr.(2018 Jul 1)