Reversing Muscle Loss
Without regular resistance training, we lose muscle as we age. But certain nutrients can reverse the process, according to a Canadian study at McMaster University in Hamilton, Ontario. A group of 49 healthy men with an average age of 73 took a combination of these supplements twice daily: 30 grams of whey protein, 2.5 grams of creatine, 500 IU of vitamin D, and 400 mg of calcium, as well as a once- daily fish oil supplement that contained 1,400 mg of EPA and 890 mg of DHA. After six weeks, they gained as much muscle as they would normally lose in a year ( 700 grams). For another six weeks, adding an exercise program to the supplement regimen improved muscle strength even further.