Muscle - Nutrients improve muscle strength and recovery after exercise
Leucine increased muscle strength in CP
When parts of the brain that control movement are damaged or fail to develop fully, muscles do not function properly, a condition called cerebral palsy (CP). Over time, in those with CP, muscles can shrink and muscle tissue can decline. In this study, 21 adolescents and young adults with CP took a fruit beverage placebo or one with 87 mg of leucine per pound of body weight, per day.
After 10 weeks, while there were no changes for placebo, those taking leucine saw a 25.4 percent increase in muscle strength, and a 3.6 percent increase in muscle volume. Doctors also measured the inflammatory factor, C-reactive protein, and found levels decreased 59.1 percent in the leucine group, while the placebo group did not change. Those taking leucine also reported better mood and general well-being, and less stress and muscle soreness.
Reference: Journal of Nutrition; 2021, Vol. 151, No. 1, 59-64
Alpha lipoic acid boosts exercise recovery
Athletes use alpha lipoic acid (ALA) to speed muscle recovery after exercise. In this study, 17 resistance- and endurance-trained male athletes started taking a placebo, or 150 mg of ALA twice per day, two days before a six-day intensive daily training program. During the six-day program, participants took one dose in the morning before, and the second immediately after, training.
On the last day, 30 minutes after the last exercise, in a single back squat, the ALA group maintained or increased its maximum lifted weight while the placebo group decreased.
Reference: Journal of International Society of Sports Nutrition; 2020, Vol. 17, No. 61