Abstract
Nutritional supplements are a $4 billion industry. Much of this money is spent on supplements that are purported to increase muscle mass or strength; however, most of these are not evidence based. Here we describe best practice for nutritional interventions that will increase muscle mass and strength. Specifically, we provide a structured diet that would promote muscle mass and strength gains. The scientific evidence strongly supports leucine-rich protein and creatine monohydrate; there is moderate support for β-alanine and Ω3 polyunsaturated fatty acids and weak support for other interventions. How these interventions work and interact and how to structure them within a daily meal plan are discussed.
Original language | English (US) |
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Title of host publication | Nutrition and Enhanced Sports Performance |
Subtitle of host publication | Muscle Building, Endurance, and Strength |
Publisher | Elsevier |
Pages | 345-357 |
Number of pages | 13 |
ISBN (Print) | 9780128139226 |
DOIs | |
State | Published - Oct 10 2018 |
Keywords
- Creatine monohydrate
- Exercise
- MTORC1
- Muscle mass and strength
- Protein
- β-Alanine
- Ω3 fatty acids
ASJC Scopus subject areas
- Engineering(all)
- Agricultural and Biological Sciences(all)