Vitamin D is your best bet for maximizing performance and muscle gains when it comes to vitamin supplementation. Researchers discovered that vitamin D supplementation could increase natural testosterone levels, especially for those deficient or part of the older population. Consuming between 3000 and 5000 IU per day of vitamin D is enough for this benefit, especially if you’re not getting enough vitamin D through your nutrition or sun exposure. In addition, having a healthy testosterone level is vital for building muscle gains as testosterone directly affects protein synthesis and overall strength and muscle growth. Not to mention, testosterone increases confidence and quality of life.
Researchers have also discovered that muscles have vitamin D receptors. This means that vitamin D could also play a critical role in protein synthesis and influence muscle strength. In addition, vitamin D is essential for bone health. Low vitamin D levels are associated with high risks in bone injuries . Therefore, supplementing with vitamin D is necessary for those who are looking to capitalize on their performance.
Vitamin D can be difficult to consume through a regular diet and exposure to the sun, especially during the winter when it’s colder. However, eggs and fish are both excellent sources of vitamin D. Most of the time, vitamin D is added to orange juice and dairy products. With that said, try to have some of these sources in your diet along with a vitamin D supplement of up to 5000 IU. Vitamin D3 is your best choice when it comes to vitamin D products.
▪️BCAA’s (Branched Chain Amino Acids) are compounds that form chains (polypeptides) in order to create proteins in the body. As we all know, protein is essential for muscle growth and repair.
▪️However, supplementing with BCAA’s are useless once you examine what’s in the supplement vs what you’re already consuming. After you eat a meal that has protein in it, your body will shift into an anabolic state where it rebuilds the muscle broken down after a workout, given the meal contained all 9 essential amino acids.
▪️So putting more BCAA’s into your body won’t really do anything. Besides, only taking in 3 of the 9 amino acids is not optimal either.
▪️Save your money on something that works like getting your aminos from real food or a meal program.
🔹Melatonin is a hormone that controls sleep patterns. However, recent animal data shows that it may also have effects on energy metabolism. Supplementation of melatonin may benefit body composition.
🔹This experiment investigated the effect of melatonin supplementation on the body composition of 81 women with osteopenia. Subjects supplemented 0, 1, or 3 mg melatonin every night for a year. Body composition was measured with DEXA scan. The data from the groups that consumed 1 and 3 mg melatonin were compared to the control group.
🔹The data showed that melatonin supplementation increased lean mass by 3.4%, while the control group lost 1.9%. Also, melatonin supplementation decreased body fat by 5.1%, while the control group gained an extra 1.7%.
🔹 According to this study, melatonin supplementation can improve body composition.