Know-How: Ingredients

With the onset of the third decade of life, a subtle yet significant change occurs in the body: age-related muscle loss. From the age of 30 onwards, a gradual decline in muscle mass and strength begins, which can have far-reaching effects on physical performance.

Targeted protein intake and a balanced diet prove to be crucial in counteracting this natural process. Proteins are not only building blocks for muscles, but also play a central role in the regeneration and maintenance of muscle mass in old age.

Leucine, an essential amino acid, takes center stage in muscle health as we age. This amino acid becomes a crucial building block for muscle building and maintenance, especially at a time when the body may be less responsive to other anabolic signals.

Conventional recommendations for daily leucine intake, as measured by the Recommended Dietary Allowance (RDA), are being scrutinized in light of recent research findings. It is recommended that older individuals need twice this amount, approximately 5 g of leucine per serving, to prevent muscle breakdown and actively promote muscle growth.

Leucine is not just an amino acid; molecularly, it acts as a crucial signal for initiating protein synthesis. This function significantly contributes to muscle protein synthesis, especially when other anabolic signals may be less effective in old age.

Leucine becomes an essential building block for muscle growth with age. This is of particular significance as the body may become less receptive to other anabolic signals over time. Therefore, targeted leucine intake becomes a key strategy to counteract age-related muscle breakdown and preserve muscle mass over time.

Muscle health in later stages of life is crucial, not only for overall physical performance but also for preventing age-related conditions such as sarcopenia (muscle loss). By purposefully incorporating leucine into the diets of older individuals, it can actively contribute to promoting muscle health and supporting optimal quality of life as they age.

Scientific sources:

• Szwiega, S. et al. (2021). Dietary leucine requirement of older men and women is higher than current recommendations. Am J Clin Nutr 2021;113:410–419.
• Katsanos, C.S. et al. (2005). A high proportion of leucine is required for optimal stimulation of the rate of muscle protein synthesis by essential amino acids in the elderly. Am J Physiol Endocrinol Metab 291: E381–E387.
• Murphy, C.H. et al. (2016). Leucine supplementation enhances integrative myofibrillar protein synthesis in free-living older men consuming lower- and higher-protein diets: a parallel-group crossover study. Am J Clin Nutr 2016;104:1594–606.
• Rennie, M. J. (2009), ‘Anabolic resistance: the effects of aging, sexual dimorphism

As people age, inflammation processes increase , known as inflammaging. These developments are accompanied by increasing levels of inflammation, impairing regeneration and being associated with age-related conditions such as arteriosclerosis.

The body's ability to regenerate decreases with age, especially after intense physical activity. Older individuals require longer recovery times, which can negatively impact their athletic performance and overall well-being.

Targeted supplementation with omega-3 fatty acids, especially EPA and DHA, opens up promising avenues. New findings suggest that Omega-3 fatty acids can promote muscle regenerationby positively influencing both local and systemic inflammatory responses to muscle injuries. Omega-3 could thus represent an effective strategy to improve muscle quality and prevent frailty in old age.

Various studies confirm the positive effects of omega-3 fatty acids on skeletal muscle growth and strength in older individuals. A meta-analysis of clinical studies supports these findings and underscores the relevance of omega-3 for lean mass and physical performance in old age.

Scientific sources:

• Rondanelli, M. et al. (2021). Effects of n-3 EPA and DHA supplementation on fat free mass and physical performance in elderly. A systematic review and meta-analysis of randomized clinical trial. Mechanisms of Ageing.
• Murphy, C.H. & McGlory, C. (2021). Fish Oil for Healthy Aging: Potential Application to Master Athletes. Sports Medicine (2021) 51 (Suppl 1):S31–S41
• Jannas-Vela, S. et al. (2023). The Role of Omega-3 Polyunsaturated Fatty Acids and Their Lipid Mediators on Skeletal Muscle Regeneration: A Narrative Review. Nutrients 2023, 15, 871.
• Cornish, S.M. et al. (2022). Effects of Omega-3 Supplementation Alone and Combined with Resistance Exercise on Skeletal Muscle in Older Adults: A Systematic Review and Meta-Analysis. Nutrients 2022, 14, 2221.

Goji berries, also known as wolfberries, are small red fruits that have long been valued in traditional Chinese medicine for their health-promoting properties. Recent scientific studies have begun to investigate the effects of goji berries on health, regeneration, and athletic performance.

Health aspects:

Goji berries are rich in antioxidants such as vitamin C, zeaxanthin, and polysaccharides, which have potential anti-inflammatory and immune-stimulating properties . Antioxidants can help protect the body from oxidative stress, which is associated with various diseases and the aging process.

Some studies suggest that regular consumption of goji berries may be associated with improved immune function, increased energy, and overall well-being. The polysaccharides found in goji berries are also purported to have positive effects on blood sugar regulation and cholesterol levels.

Recovery and sports:

Recovery after intense training is crucial for athletes to prevent injuries and perform optimally. Goji berries are considered as potential support for recovery due to their nutrient profile and antioxidant properties.

Antioxidants can help reduce the oxidative stress caused by intense training. Some studies suggest that the antioxidants found in goji berries may help reduce muscle inflammation and shorten recovery time after training.

Scientific sources:

• Bucheli, P., Vidal, K., Shen, L., Gu, Z., Zhang, C., Miller, L. E., … Goji Study, G. (2011). Goji berry effects on macular characteristics and plasma antioxidant levels. Optometry and Vision Science, 88(2), 257–262.
• Amagase, H., Sun, B., & Borek, C. (2009). Lycium barbarum (goji) juice improves in vivo antioxidant biomarkers in serum of healthy adults. Nutrition Research, 29(1), 19–25.
• Lin, M., Zhang, B., Yu, C., Li, J., Zhang, L., Guo, H., … Wu, H. (2019). Effects of Lycium barbarum Polysaccharide on exercise performance, malondialdehyde, and superoxide dismutase in rats. Medicine, 98(44), e17712.

The scientific exploration of the potential effects of pomegranate on the health, recovery, and athletic performance of female athletes provides fascinating insights into the diverse bioactive compounds of this fruit.

Health aspects:

Pomegranates are characterized by a high content of polyphenols , including ellagic acid and various flavonoids. These bioactive compounds are known for their antioxidant properties, which potentially help reduce oxidative stress. Ellagic acid also exhibits anti-inflammatory effects, which can have positive impacts on health at the cellular level.

The presence of vitamin C in pomegranates is particularly relevant for female athletes. Vitamin C strengthens the immune system, which is crucial, especially during intense training and increased energy demands.

Recovery and sports:

In terms of recovery after physical activities, the antioxidants present in pomegranate could make a significant contribution. Numerous studies suggest that these compounds can help accelerate the regeneration process and reduce muscle inflammation.

Scientific sources:

• Heber, D. (2019). Pomegranate Ellagitannins. In Bioactive Compounds in Foods (pp. 241-253). Academic Press.
• Trombold, J. R., Barnes, J. N., Critchley, L., & Coyle, E. F. (2010). Ellagitannin consumption improves strength recovery 2–3 d after eccentric exercise. Medicine and Science in Sports and Exercise, 42(3), 493–498.
• Trexler, E. T., Smith-Ryan, A. E., Melvin, M. N., Roelofs, E. J., & Wingfield, H. L. (2014). Effects of pomegranate extract on blood flow and running time to exhaustion. Applied Physiology, Nutrition, and Metabolism, 40(4), 393–399.

The scientific investigation of the potential effects of vitamin D on the health, recovery, and athletic performance of female athletes provides exciting insights into the diverse functions of this fat-soluble vitamin.

Health aspects:

Vitamin D plays a crucial role in maintaining bone health by regulating calcium and phosphorus metabolism. Especially for female athletes who are subjected to increased stress, adequate vitamin D supply is of great importance. It not only supports bone health but also the immune system.

The evidence suggests that vitamin D may have a positive impact on reducing the risk of injuries and promoting overall health . It also exhibits anti-inflammatory properties, which are relevant for coping with intense training.

Recovery and sports:

Vitamin D could contribute to improving muscle regeneration, especially after intense physical activities. It not only influences bone formation but also muscle function. Studies suggest that adequate vitamin D levels may be associated with reduced muscle fatigue and faster recovery times after exercise.

The positive effect of vitamin D on the skeletal muscles could therefore also support the athletic performance of female athletes. It is crucial to ensure regular vitamin D levels to promote long-term health and performance.

Scientific sources:

• Owens, D. J., Tang, J. C., Bradley, W. J., Sparks, A. S., Fraser, W. D., Morton, J. P., ... & Close, G. L. (2015). Efficacy of High-Dose Vitamin D Supplements for Elite Athletes. Medicine and Science in Sports and Exercise, 47(12), 2673–2680.
• Hamilton, B. (2010). Vitamin D and Athletic Performance: The Potential Role of Muscle. Asian Journal of Sports Medicine, 1(2), 63–70.
• Cannell, J. J., Hollis, B. W., Sorenson, M. B., Taft, T. N., & Anderson, J. J. (2009). Athletic performance and vitamin D. Medicine and Science in Sports and Exercise, 41(5), 1102–1110.

It should be noted at the outset that female athletes, especially those who engage in intensive sport, may be at increased risk of nutrient deficiencies. Essential nutrients such as calcium play a central role, not only for general health, but also for athletic performance, especially in the context of women in sport.

Physiological functions:

• Bone health: Calcium is crucial for bone health and integrity. During intensive training, the body relies on a sufficient supply of calcium to maintain bone strength and structure.
• Muscle contraction: Calcium plays a key role in muscle contractions, which are crucial for athletic performance, especially in female athletes.
• Blood clotting: Calcium is important for blood clotting, which can be particularly relevant in the case of injuries or during the menstrual cycle.

Deficiency and effects:

A calcium deficiency in female athletes can lead to an increased susceptibility to injuries, particularly in the area of the bones. Osteoporosis and reduced athletic performance can be long-term consequences.

Scientific sources:

• Holtzmann, B. & Ackerman, K.E. (2021). Recommendations and Nutritional Considerations for Female Athletes: Health and Performance. Sports Medicine, 51 (Suppl 1):S43–S57
• Kuo, Y. et al (2022). Effect of Whey Protein Supplementation in Postmenopausal Women: A Systematic Review and Meta-Analysis. Nutrients, 14, 4210.
• Wohlgemuth, K.J. et al. (2021). Sex differences and considerations for female specific nutritional strategies: a narrative review. Journal of the International Society of Sports Nutrition, 18:27