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Skeletal muscle mass is regulated by cellular pathways that promote either growth or breakdown. Excessive protein breakdown leads to reduced strength and power.
Muscle mass is essential for both movement and metabolism. Excessive muscle breakdown weakens the body's ability to generate force and perform physical tasks effectively. Maintaining muscle mass supports a healthy metabolism and peak physical performance.
Supplement with Creatine: Creatine plays a key role in muscle metabolism. Supporting these pathways helps to support muscle growth and protect from catabolic environments. (source) During explosive movements, creatine serves as a quick energy reserve. This energy increases work capacity which can facilitate increases in muscle size and strength. (source) Recommendation: Supplement with at least 3 g of creatine daily.
Supplement with a Quality Protein Source: Protein supplies the body with essential amino acids that support muscle hypertrophy and guard against muscle breakdown. (source, 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.
