Boosting Muscle Health and Recovery

When it comes to optimising muscle function and overall health, the combination of nutrition and exercise can work wonders – but it’s all about understanding the science behind these strategies. A recent editorial in Nutrients delves into various studies that highlight the power of nutritional and exercise interventions on skeletal muscle health. This article explores the key takeaways from this research, covering everything from metabolic health and inflammation to exercise recovery. Plus, we’ll wrap up with practical tips you can use as fitness professionals to support your clients in reaching their health and fitness goals.

A Holistic Approach to Muscle Health: Nutrition Meets Exercise

This editorial emphasises that combining specific nutrients with tailored exercise routines can improve muscle function and tackle a range of conditions, from obesity and type 2 diabetes (T2DM) to sarcopenia and cardiovascular disease. Let’s break down some of the main findings.

1. Nutrients and Bioactive Compounds

Certain nutrients and dietary compounds, such as omega-3 fatty acids, play a role in reducing inflammation, balancing oxidation, enhancing metabolism, and supporting mitochondrial function – all critical for muscle health. These compounds can also help to reduce the damage caused by high-intensity exercise and improve recovery times.

2. The Role of Organokines

You’ve probably heard of hormones like insulin and cortisol that influence energy levels and stress. But in this research, there’s a focus on organokines, a group of proteins released by muscle and fat tissue (e.g., myokines and adipokines) that impact metabolism and overall muscle health. In people with obesity, for instance, pro-inflammatory adipokines are often elevated, while levels of beneficial, anti-inflammatory ones are reduced. The good news? Specific exercise routines and dietary strategies can help rebalance these proteins, supporting better metabolic and cardiovascular health.

3. Supplementing with Spirulina and Astaxanthin

For clients with weight management goals, spirulina and astaxanthin supplements might be worth considering. Studies revealed that these supplements, when paired with high-intensity training, helped reduce cholesterol, triglycerides, and inflammatory markers in obese individuals. This combination could be a useful strategy for clients aiming to reduce cardiovascular risks.

4. Myokine Production and Diet Choices

The research also compares how different diets impact myokine production. For example, a nutritionally balanced reduction in calories (rather than a strict ketogenic diet) can improve endurance and muscle strength when combined with regular aerobic and resistance exercise. This approach also enhanced levels of osteonectin and musclin, two myokines that play a role in muscle and bone health. So, for clients interested in endurance or strength training, a balanced approach may offer the best results.

5. Fish Oil for Recovery

Fish oil supplementation reduced markers of muscle damage and inflammation post-training, particularly in beginners. This could be valuable for clients who are new to strength training and might need a little extra support with muscle soreness and recovery. The anti-inflammatory properties of fish oil seem to aid muscle repair and reduce oxidative stress, potentially speeding up recovery.

6. Combatting Age-Related Muscle Loss

Resistance training combined with whey protein supplementation has shown promise in improving muscle mass and strength in older adults. As clients age, maintaining muscle mass becomes essential for functional independence, making this strategy a valuable addition for older clients or those at risk of muscle loss.

7. Endothelial Health

Finally, the research highlighted how certain nutrients, like omega-3s, vitamin D, and probiotics, contribute to endothelial health (the lining of blood vessels), which is crucial for clients with chronic inflammatory conditions or those at risk of heart disease. Supporting endothelial health can improve circulation, reduce blood pressure, and enhance recovery times.

Practical Tips for Us

Armed with these insights, you can apply this knowledge to help clients achieve their goals with a more personalised, science-backed approach. Here are some practical tips to get you started:

1. Balance Nutrients with Training: Encourage clients to combine their workouts with balanced, nutrient-rich meals. For those doing high-intensity or endurance exercise, a diet that includes plenty of anti-inflammatory foods (think leafy greens, berries, fatty fish) can support muscle recovery and overall health.
2. Incorporate Supplementation Wisely: While supplementation is not a one-size-fits-all solution, consider recommending spirulina or astaxanthin to clients interested in reducing inflammation and improving their cardiovascular health. For beginners or those new to strength training, fish oil supplements may help ease post-workout muscle soreness.
3. Customise Diets for Goals: Clients with endurance goals might benefit from a balanced calorie-reduction diet rather than restrictive ketogenic plans. This can help build muscle strength while providing the energy needed for high-performance workouts.
4. Support Ageing Clients with Resistance Training and Protein: Ageing clients, or those at risk of sarcopenia, benefit significantly from resistance training combined with a good source of protein, like whey. It’s a simple addition that can make a big difference in maintaining muscle mass and strength.
5. Encourage Nutrients for Heart Health: For clients with heart health concerns, recommend a diet rich in omega-3s (such as fatty fish or fish oil supplements), vitamin D, and probiotics. These nutrients can help improve vascular health, reduce inflammation, and enhance muscle recovery after intense exercise.
6. Educate on the Benefits of Organokines: Understanding how muscle tissue communicates with the rest of the body can be incredibly empowering for clients. Explain how myokines work and how the right combination of exercise and nutrition can improve their body’s natural recovery and growth processes. This knowledge can motivate them to stick to a regular workout routine and balanced diet.
7. Monitor Recovery and Adjust Training: With clients new to high-intensity or strength training, keep an eye on their recovery process and adjust training as needed. Recovery-focused strategies, such as stretching, foam rolling, and adequate rest, paired with anti-inflammatory foods, can make the training journey more enjoyable and sustainable.

And Finally

The interplay of nutrition and exercise has profound effects on muscle health, and understanding the latest science can help fitness professionals offer the best support for their clients. Whether it’s through anti-inflammatory foods, strategic supplementation, or tailored workout plans, these research-backed strategies provide a holistic approach to muscle health, injury prevention, and recovery. By combining practical knowledge with cutting-edge research, you can empower clients to make choices that align with their goals and long-term health.

Incorporating these insights into your practice is a win-win: clients benefit from a well-rounded approach that respects their unique needs, and you, as a fitness professional, get to offer value that goes beyond basic training sessions. Here’s to supporting better muscle health, recovery, and overall fitness!

Reference

Hirabara, S.M., Marzuca-Nassr, G.N., & Cury-Boaventura, M.F. (2024). Nutrition and Exercise Interventions on Skeletal Muscle Physiology, Injury and Recovery: From Mechanisms to Therapy. Nutrients, 16(293). Click here to review the full research article

Fuel Performance with TRAINFITNESS Nutrition & Exercise Diplomas

Give your clients a real edge in their fitness journey with the TRAINFITNESS Nutrition & Exercise Specialist & Master Diplomas™. Studies reveal the power of combining nutrition with targeted exercise to support better health outcomes: in obese clients, spirulina and astaxanthin supplements with high-intensity exercise reduced cholesterol, LDL, and inflammatory markers, while raising HDL, the ‘good’ cholesterol. Whether you’re guiding clients towards improved heart health, muscle recovery, or weight management, our diplomas equip you with science-backed knowledge to bring proven results.

Nutrition & Exercise Specialist/Master – Distance Study, In-Person & Live-Virtual

Course Info

Get Started

View Date

Specialise in Nutrition with TRAINFITNESS with a Level 4 Qualification

Take your expertise to a new dimension with the TRAINFITNESS Level 4 Nutrition Course, tailored for fitness professionals ready to specialise in nutrition. Research shows that combining balanced diets with exercise improves endurance and strength by increasing beneficial myokines like osteonectin and musclin, crucial for muscle and bone health. Plus, resistance training with whey protein has been shown to boost muscle mass and strength in older adults, a growing focus in client health. With this advanced course, you’ll gain practical, science-backed strategies to support clients’ unique nutritional needs, maximising their health and performance.

Nutrition Coach Course – Distance Study

Course Info

Get Started