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Skeletal muscle mass is continually regulated through multiple cellular pathways that result in either muscle tissue growth or breakdown. Muscle tissue breakdown, or atrophy, often results in decreases in strength and power. (source)
Muscle mass is essential for movement and metabolism, providing the foundation for generating force during physical tasks. Without sufficient muscle, the body struggles to perform efficiently. Enhancing muscle mass supports metabolism and optimizes physical performance.
Supplement with a Quality Protein Source: Protein intake is associated with maintaining muscle mass. (source) Protein ingestion supplies the body with essential amino acids needed for muscle protein synthesis, which leads to increases in muscle mass. (source) Recommendation: Supplement with 20 to 40 g of quality protein with a goal of consuming 0.8 to 1.2 g of protein per pound of bodyweight per day.
Supplement with Creatine: Creatine plays a key role in muscle metabolism. (source) During explosive movements (e.g., running, jumping, lifting weights), creatine serves as a quick energy reserve. This energy increases the capacity to do work, which facilitates muscle strength and hypertrophy. Recommendation: Supplement with at least 3 g of creatine daily.
