Top 3 Things You Can Do to Decrease Myostatin and Avoid Losing Muscle Mass

99591
decrease-myostatin

3 Supplements Clinically Proven to Reduce Myostatin: Creatine, HMB and Leucine

by: Robbie Durand

There has been a lot of hype in the supplement industry regarding supplements that reduce myostatin. There have been several supplements to hit the market, with strange herbs and amino acids, but there is no research to validate this. Myostatin, for those that don’t know, is a protein that suppresses muscle growth. When most people hear the word “statin,” they think of cholesterol statins which block the production of cholesterol and lowers cholesterol in the blood. Myostatin is a protein that puts the breaks on muscle growth, and has been shown to reduce muscle protein synthesis and increase muscle proteolytic mechanisms, which break down muscle tissue. Furthermore, several studies have implicated physical inactivity increases myostatin, and there is supporting evidence suggesting that serum and skeletal muscle myostatin are elevated with aging, which may be part of the reason there is muscle mass loss with aging.

If your body produces too much myostatin, muscle mass will decrease.  An examples are burn victims and cancer patients. They lose significant amounts of muscle mass due to increased amounts of this protein. On the other hand, some animals are born with a deficiency, and they grew freakish muscles. One of the best ways to suppress myostatin is by hitting the weights. One study reported that the protein is depressed within hours following either endurance or resistance exercise. Another study indicated that resistance exercise decreased skeletal muscle myostatin mRNA levels up to 6 hours post-exercise.

Are there any legit supplements to reduce myostatin?  The answer is YES!! Three supplements have clinically been shown to reduce your levels of this chemical. Researchers reported in the Journal of the International Society of Sports Nutrition that three supplements reduced myostatin:

1.)    Creatine
2.)    Leucine
3.)    HMB

Researchers injected muscle cells fibers with myostatin, but all three supplements, creatine, HMB, and Leucine reduced its effects. Interestingly, while muscle cell fibers treated with myostatin showed a significant decrease in muscle fiber diameter, this effect was reversed in all three treatment groups (Leucine, HMB, and creatine).  

Key Points:  Although many supplements are claiming to reduce myostatin, the only ones clinically proven to reduce it are leucine, HMB, and creatine. If a lifter is looking to maximize gains, one may consider taking all three supplements for maximal gains.

Mobley CB, Fox CD, Ferguson BS, Amin RH, Dalbo VJ, Baier S, Rathmacher JA, Wilson JM, Roberts MD. L-leucine, beta-hydroxy-beta-methylbutyric acid (HMB) and  creatine monohydrate prevent myostatin-induced Akirin-1/Mighty mRNA down-regulation and myotube atrophy. J Int Soc Sports Nutr. 2014 Aug 13;11:38.

Elkina Y, von Haehling S, Anker SD, Springer J. The role of myostatin in muscle wasting: an overview. J Cachexia Sarcopenia Muscle. 2011;2(3):143–151.

Dalbo VJ, Roberts MD, Sunderland KL, Poole CN, Stout JR, Beck TW, Bemben M, Kerksick CM. Acute loading and aging effects on myostatin pathway biomarkers in human skeletal muscle after three sequential bouts of resistance exercise. J Gerontol A Biol Sci Med Sci. 2011;66(8):855–865.

Tobin JF, Celeste AJ. Myostatin, a negative regulator of muscle mass: implications for muscle degenerative diseases. Curr Opin Pharmacol. 2005;5(3):328–332.

Anthony JC, Anthony TG, Kimball SR, Jefferson LS. Signaling pathways involved in translational control of protein synthesis in skeletal muscle by leucine. J Nutr. 2001;131(3):856S–860S.

Nissen S, Sharp R, Ray M, Rathmacher JA, Rice D, Fuller JC Jr, Connelly AS, Abumrad N. Effect of leucine metabolite beta-hydroxy-beta-methylbutyrate on muscle metabolism during resistance-exercise training. J Appl Physiol (1985) 1996;81(5):2095–2104.

Deldicque L, Atherton P, Patel R, Theisen D, Nielens H, Rennie MJ, Francaux M. Effects of resistance exercise with and without creatine supplementation on gene expression and cell signaling in human skeletal muscle. J Appl Physiol (1985) 2008;104(2):371–378.

Deldicque L, Theisen D, Bertrand L, Hespel P, Hue L, Francaux M. Creatine enhances differentiation of myogenic C2C12 cells by activating both p38 and Akt/PKB pathways. Am J Physiol Cell Physiol. 2007;293(4):C1263–C1271