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) |
|---|---|
| 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)
Fingerprint Dive into the research topics of 'Nutrition for Strength Adaptations'. Together they form a unique fingerprint.
Cite this
Zbinden, H., Avey, A., & Baar, K. (2018). Nutrition for Strength Adaptations. In Nutrition and Enhanced Sports Performance: Muscle Building, Endurance, and Strength (pp. 345-357). Elsevier. https://doi.org/10.1016/B978-0-12-813922-6.00029-1