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How to Support Lean Muscle Mass and Muscle Growth — Based on Science

Updated: 19 hours ago



Preserving and building lean muscle mass is one of the most effective, evidence-supported strategies for improving metabolic health, functional capacity, and longevity. Skeletal muscle plays a central role in glucose disposal, insulin sensitivity, resting metabolic rate, mitochondrial function, and injury resilience. Age-related muscle loss (sarcopenia) is independently associated with frailty, falls, cardiometabolic disease, cognitive decline, and increased all-cause mortality.

 

From a scientific standpoint, adequate muscle support requires targeting multiple physiological constraints simultaneously, rather than relying on a single supplement or training variable.

 

At Bio Precision Aging, we focus on interventions supported by human clinical data, mechanistic clarity, and long-term safety. The Muscle Support Plus Bundle was created to make this evidence-based approach simple, accessible, and affordable, without requiring individuals to assemble or interpret complex supplement protocols themselves.


 The Five Physiological Targets for Muscle Preservation and Growth

 Muscle hypertrophy and preservation depend on addressing five interconnected biological domains:

 

  1. Cellular energy availability (ATP buffering)

  2. Resistance to intramuscular fatigue (pH regulation)

  3. Blood flow and nutrient delivery

  4. Mitochondrial efficiency and fatty acid metabolism

  5. Muscle protein synthesis signaling

 

 Each compound in the Muscle Support Plus Bundle was selected to support one or more of these domains, based on human research.

 

 1. Beta-Alanine: Increasing Muscle Carnosine to Delay Fatigue

Mechanism: Beta-alanine is the rate-limiting precursor to carnosine, an intramuscular dipeptide that buffers hydrogen ions generated during high-intensity muscular work. Elevated hydrogen ion concentration lowers muscle pH, impairing contractile function and accelerating fatigue.


Clinical relevance: Muscle carnosine concentrations decline with age, reducing tolerance for resistance training volume and intensity—key drivers of hypertrophy.

 

Human evidence:

  • Supplementation with ~3.2–6.4 g/day increases muscle carnosine by 40–80% within 4–12 weeks

  • Meta-analyses demonstrate improved exercise capacity, particularly for efforts lasting 1–4 minutes

 

 Dosage & timing:

  • 3.2–6.4 g daily, divided doses

  • Timing is not performance-dependent; consistency is primary

  • Sustained-release formulations improve tolerability

 

 2. Creatine: Supporting Strength, Lean Mass, and Neurometabolic Energy

Mechanism: Creatine increases intramuscular phosphocreatine availability, enabling rapid ATP regeneration during high-demand activity. This supports greater training volume, force production, and improved recovery between bouts of effort.


Beyond skeletal muscle, creatine also contributes to cellular energy buffering in the central nervous system, supporting neuronal ATP availability during periods of high metabolic demand.


Additional relevance: Creatine plays a role in brain energy metabolism and mitochondrial function, and its relevance increases with aging, sleep disruption, psychological stress, and neuroenergetic decline. Brain creatine concentrations appear more resistant to depletion but may benefit from higher systemic availability under stress conditions.


Human evidence:

  • Strong evidence for increased lean body mass, strength, and power when combined with resistance training

  • Demonstrated cognitive and memory benefits in settings of sleep deprivation, mental fatigue, and aging-related metabolic stress• Favorable effects on short-term memory, working memory, and mental processing speed in select populations• Extensive safety data across younger and older adults, including long-term daily use


Dosage & timing:

  • 3–5 g daily for strength, lean mass, and general metabolic support

  • 10–20 g daily (divided doses) has been used safely in studies examining cognitive function, memory, and sleep-related outcomes

  • No loading phase required; muscle creatine saturation occurs with consistent daily intake• Timing is flexible; taking with meals may improve absorption and adherence


 3. L-Arginine (Sustained Release-) Nitric Oxide Production and Endothelial Function

Mechanism: Arginine serves as a substrate for nitric oxide synthase, increasing nitric oxide availability and supporting vasodilation, blood flow, and nutrient delivery to muscle tissue.

 

Clinical nuance: Response varies significantly among individuals. Benefits are more pronounced in those with impaired endothelial function or lower baseline nitric oxide bioavailability.

 

Human evidence:

  • Studies demonstrate improvements in endothelial function and exercise tolerance in select populations.

  • Performance effects are modest but biologically meaningful when combined with other metabolic supports.

 

Dosage & timing:

  • 3–6 g daily, preferably in sustained-release form

  • Can be taken pre-exercise or in the evening

  • Avoid combining with high-dose antioxidants immediately pre-training

 

 4. Acetyl-L-Carnitine (ALCAR) Supporting Mitochondrial Efficiency and Recovery

Mechanism: ALCAR facilitates fatty acid transport into mitochondria and contributes acetyl groups for acetyl-CoA production, linking fat oxidation to energy generation and neurotransmitter synthesis.

 

Why it matters with age: Mitochondrial efficiency declines with aging, contributing to fatigue, impaired recovery, and reduced metabolic flexibility.

 

Human evidence:

  • Reduced physical and mental fatigue

  • Improved mitochondrial function in older adults

  • Studied for cognitive benefits, including attention and mood regulation

 

Dosage & timing:

  • 1–2 g daily

  • Best taken in the morning or pre-exercise

  • Avoid late-evening dosing due to mild stimulatory effects in some individuals

 

 5. Essential Amino Acids (EAAs)- Activating Muscle Protein Synthesis

Mechanism: EAAs—particularly leucine—activate the mTOR pathway, initiating muscle protein synthesis. This is especially important in aging muscle, which exhibits anabolic resistance.

 

Human evidence:

  • 6–10 g of EAAs stimulates muscle protein synthesis comparable to ~20–25 g of high-quality whey protein

  • Improves net protein balance even in older adults

  • Associated with reduced soreness and improved recovery

 

 Dosage & timing:

  • 6–10 g post-exercise

  • Can also be used between meals in low-protein periods

  • Especially effective when paired with resistance training

 

 Integrated Protocol (Evidence-Based)

 

Training Days:

  • Morning or pre-exercise:

    • Acetyl-L-Carnitine (1–2 g)

    • L-Arginine SR (3–6 g)


  • Daily:

    • Beta-Alanine (3.2–6.4 g)

    • Creatine (3–5 g)


  • Post-exercise:

    • EAAs (6–10 g)

 

Rest Days:

  • Continue daily dosing of creatine, beta-alanine, ALCAR, and arginine

  • EAAs are optional based on dietary protein intake

 

Why Bio Precision Aging Created This Bundle

At Bio Precision Aging, we created the Muscle Support Plus Bundle to remove complexity and cost barriers from evidence-based muscle support. Rather than asking individuals to research, source, and dose multiple supplements independently, we curated a system grounded in human clinical data and physiological relevance to aging.

 

Our partnership with Thorne allows us to deliver pharmaceutical-grade quality, transparent labeling, and third-party testing—while offering this bundle at a 25% discount, making long-term adherence both realistic and affordable.

 

Access the Muscle Support Plus Bundle at Thorne

We have negotiated a 25% discount for Bio Precision Aging Members

 

Selected PubMed-Indexed References


 

The information provided in this article is for educational purposes only and is not intended as medical advice, diagnosis, or treatment. Please consult with your healthcare provider before starting any new prescription medication, supplement regimen, exercise program, or making significant changes to your health routine, especially if you have existing medical conditions or take medications.

 
 
 

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