Any sports supplement is a way to supplement your diet with missing macronutrients but is by no means a replacement for the main meal.
This is the second article, and we can say an addition to a large topic: “Sports supplements for gaining muscle mass for older people.” If you have yet to read the first material, which contains four excellent assistants for our physical form, I recommend you read it here.
An amino acid that fills our muscles with carnosine. The high level of carnosine acts as a lactate (muscle acid) catalyst, allowing us to perform better and longer, ignoring fatigue.
As we age, carnosine levels decline, making beta-alanine supplementation promising for older adults looking to increase muscle mass and strength.
A meta-analysis confirmed that beta-alanine could increase the amount of carnosine in the muscles, thereby increasing the exercise duration from one to four minutes (1).
Several studies have shown that this amino acid improved strength, endurance, and training volume in older athletes. However, no increase in strength was detected (2).
The most important vitamin for older people. Scientists have found that the risk of B12 deficiency increases with age, regardless of our diet (3).
What is vitamin B12 for?
It is necessary to metabolize certain amino acids and also plays an important role in delivering oxygen to our muscles. If our body is deficient in this vitamin, our muscles do not work optimally.
In 2004, an epidemiological study showed that 5 and 60% of the general population were deficient in vitamin B12 (4).
Omega 3 fatty acids
Recently, polyunsaturated fatty acids have become popular all over the world. They support cellular structure, help fight inflammation, and play a big role in optimal brain and muscle function.
Omega-3s, like creatine, are involved in a lot of research. These are the two most studied sports supplements.
Fatty acids are great for helping older people build muscle mass. They increase muscle protein synthesis (5). Improve anabolic response after strength training (6). Promotes muscle growth and muscle strength.
Unnecessary or useless supplements
But not all sports supplements give a positive effect. So, for example, there were no significant differences between taking BCAAs and placebo.
Turkesterone uk supplementation has not received scientific approval. Studies conducted over several decades have not found beneficial properties in any aspect.
Another questionable supplement is the test booster. Testosterone is a male sex hormone associated with strength and muscle gain.