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Skeletal muscle mass is continually regulated through multiple cellular pathways that result in either muscle growth or breakdown. Declines in muscle mass can have detrimental effects on strength and other physiological functions throughout the body. (source)
Muscle mass is essential for movement and metabolism. It enables the body to generate the necessary force for physical tasks. Enhancing muscle mass supports metabolism and peak 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, resulting in increased 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) Creatine serves as a quick energy reserve which increases work capacity and facilitates muscle strength and hypertrophy. (source) Recommendation: Supplement with at least 3 g of creatine daily.
