The human body has over 600 muscles that we need to keep healthy in order for our bodies to operate at their best. Exercise, rest, and a healthy diet all contribute to muscle health. Strong muscles help protect our joints, help us keep balance, and allow us to complete daily tasks or exercises efficiently without injury. (1)
Bodybuilders often stress the importance of antioxidants for muscle growth. After exercise, free radical damage can cause the worked muscles to breakdown. The free radicals also stimulate pro-inflammatory, cytokine production. Cytokines can inhibit growth hormone activity and insulin like growth factor -1. By inhibiting these two things, we also inhibit muscle growth. Taking an antioxidant supplement before or immediately following a workout can decrease free radicals and allow for a quick recovery and more muscle growth. (2)
Vitamin E promotes muscle growth and inhibits muscle breakdown
The antioxidant that most bodybuilders rely on is Vitamin E. This vitamin promotes muscle growth, inhibits muscle breakdown at the same time as improving cardiovascular, immune, eye health and preventing cancer. (2)
New research shows that bodybuilders do have it right. Scientists have now found out that without Vitamin E, the plasma membrane cannot heal properly. When muscles are worked, often the membranes of these cells in the muscles develop tears. (3)
This information impacts those who are trying to gain muscle, as well as those who suffer from muscle loss. Knowing that Vitamin E can help repair the cell membrane will help those who suffer from muscular dystrophy and diabetes-related muscle weakness, as well as traumatic brain injury. (3)
“Part of how we build muscle is a more natural tearing and repair process — that is the no pain, no gain portion — but if that repair doesn’t occur, what you get is muscle cell death. If that occurs over a long period of time, what you get is muscle-wasting disease,” said corresponding author, Paul L. McNeil. (3)
Often, a poor diet that is low in Vitamin E is also a contributing factor to frailty syndrome in the elderly population. Vitamin E is used in anti-aging products and has been found to help delay the onset of Alzheimer’s by protecting the brain from free radicals. (3)
In a new study on rats, scientists discovered for the first time how Vitamin E works to strengthen muscles. The rats were either fed normal food, food where Vitamin E was removed, or food with Vitamin E supplemented. Prior to changing the feed, the rats were examined to gather a baseline for their ability to run downhill on a treadmill. This exercise helps lengthen muscles and produces soreness in athletes. (3)
McNeil found that in the group of rats who received Vitamin E supplements, the cell membrane restored within minutes of completing the exercise. The rats that did not receive Vitamin E were deficient in their ability to run and their cell membranes could easily be penetrated by a dye, showing that their cell membranes were not healing appropriately. (3)
Choose an all natural Vitamin E supplement with all eight isomers.
Healthy sources of Vitamin E are nuts, sunflower seeds, leafy green vegetables and fruit juices. (3) If seeking a supplement, be cautious when choosing. Not all Vitamin E is created equal. (2)
Synthetic Vitamin E supplements take up the majority of supplement shelf space in your health food sections. A high quality, natural Vitamin E supplement should contain all eight isomers. Vitamin E contains two compounds, tocopherols and tocotrienols, each of these has four isomers that are designated to each. These are identified by the names alpha, beta, gamma and delta. Many Vitamin E supplements will only contain alphatocopherol. Though this is a powerful antioxidant, the other isomers are useful. Natural Vitamin E supplements will contain all 8 isomers and be readily usable to your body. (2)
Sources for this article include:
(1) www.niams.nih.gov
(2) www.muscleandfitness.com
(3) www.sciencedaily.com
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