Preprint / Version 1

How does aging affect muscle recovery time and are there specific nutrients that mitigate the metabolic decline associated with aging?

##article.authors##

  • Barron Ha Alameda High School

DOI:

https://doi.org/10.58445/rars.463

Keywords:

Muscle Recovery, Aging, Nutrients, carbohydrates, proteins, amino acids, vitamins, Muscle, inflammation, macromolecules

Abstract

There have been many technological innovations that make it possible to increase the longevity of individuals and change lives. The topic of muscle deterioration and recovery weaves right into the advancing world of medicine and technology. As one ages, the body begins to deteriorate, with many parts of the body losing their full functional capacity. Many of these motor functions include a decline in strength, processing speed, and spatial awareness. As an individual ages, the time required for muscle recovery increases, but this topic is infrequently discussed by practitioners in the field. Due to this gap in knowledge, there have been many strategies brought up in recent years to try and slow down the decreasing metabolism and muscle recovery time. The goal of the paper was to find specific nutrients or food groups that mitigates the deterioration of muscle recovery time that occurs with age. Using previous experimental data and clinical trials has been important in studying the effects of aging on muscle recovery and finding an overarching solution. This paper includes results from numerous lab studies and clinical trials to conclude that aging increases oxidative stress and inflammation within the body and the solution to this is to supplement the body with nutrients that trigger an anti-inflammatory response. Effective supplements include proteins, vitamins/antioxidants, and carbohydrates that help ameliorate the slowed recovery time that occurs with aging. These findings demonstrate that it is possible to slow down what the body perceives as aging and further advance the field of medicine and technology by showing that nutrients have a greater impact than most perceive. With society's increasing interest in modern diets, a thorough understanding of nutrient supplementation and muscle physiology is crucial for creating a well-balanced nutrition that will promote muscle growth and function.

References

Cleveland clinic. (2021, September 29). Muscle: Types of Muscles, Functions & Common Conditions. Cleveland Clinic. https://my.clevelandclinic.org/health/body/21887-muscle

Mescher, A. (2021). JUNQUEIRA’S BASIC HISTOLOGY : text and atlas. Mcgraw-Hill Education.

Rayment, I., Holden, H., Whittaker, M., Yohn, C., Lorenz, M., Holmes, K., & Milligan, R. (1993). Structure of the actin-myosin complex and its implications for muscle contraction. Science, 261(5117), 58–65. https://doi.org/10.1126/science.8316858

Glancy, B., & Balaban, R. S. (2021). Energy metabolism design of the striated muscle cell. Physiological Reviews, 101(4), 1561–1607. https://doi.org/10.1152/physrev.00040.2020

Tarantino, C. (2022, May 7). Cellular Respiration: What Is It, Its Purpose, and More | Osmosis. Www.osmosis.org. https://www.osmosis.org/answers/cellular-respiration

Comana, F. (n.d.). Exploring the Science of Muscle Recovery. Blog.nasm.org. https://blog.nasm.org/the-science-of-recovery#:~:text=Essentially%2C%20recovery%20is%20a%20process

Bishop, P. A., Jones, E., & Woods, A. K. (2008). Recovery From Training: A Brief Review. Journal of Strength and Conditioning Research, 22(3), 1015–1024. https://doi.org/10.1519/jsc.0b013e31816eb518

Enoka, R. M., & Duchateau, J. (2008). Muscle Fatigue: What, Why and How It Influences Muscle Function. The Journal of Physiology, 586(1), 11–23. https://doi.org/10.1113/jphysiol.2007.139477

Jentjens, R., & Jeukendrup, A. E. (2003). Determinants of Post-Exercise Glycogen Synthesis During Short-Term Recovery. Sports Medicine, 33(2), 117–144. https://doi.org/10.2165/00007256-200333020-00004

MacIntyre, D. L., Reid, W. D., & McKenzie, D. C. (1995). Delayed Muscle Soreness. Sports Medicine, 20(1), 24–40. https://doi.org/10.2165/00007256-199520010-00003

Peake, J., Nosaka, K., & Suzuki, K. (2005). Characterization of inflammatory responses to eccentric exercise in humans. Exercise Immunology Review, 11, 64–85. https://pubmed.ncbi.nlm.nih.gov/16385845/

van Beek, J. H. G. M., Kirkwood, T. B. L., & Bassingthwaighte, J. B. (2016). Understanding the physiology of the ageing individual: computational modelling of changes in metabolism and endurance. Interface Focus, 6(2), 20150079. https://doi.org/10.1098/rsfs.2015.0079

Frisard, M., & Ravussin, E. (2006). Energy Metabolism and Oxidative Stress: Impact on the Metabolic Syndrome and the Aging Process. Endocrine, 29(1), 27–32. https://doi.org/10.1385/endo:29:1:27

Joanisse, S., Nederveen, J. P., Snijders, T., McKay, B. R., & Parise, G. (2017). Skeletal Muscle Regeneration, Repair and Remodelling in Aging: The Importance of Muscle Stem Cells and Vascularization. Gerontology, 63(1), 91–100. https://doi.org/10.1159/000450922

Dennis, R. A., Przybyla, B., Gurley, C., Kortebein, P. M., Simpson, P., Sullivan, D. H., & Peterson, C. A. (2008). Aging alters gene expression of growth and remodeling factors in human skeletal muscle both at rest and in response to acute resistance exercise. Physiological Genomics, 32(3), 393–400. https://doi.org/10.1152/physiolgenomics.00191.2007

Moen, R. J., Klein, J. C., & Thomas, D. D. (2014). Electron Paramagnetic Resonance Resolves Effects of Oxidative Stress on Muscle Proteins. Exercise and Sport Sciences Reviews, 42(1), 30–36. https://doi.org/10.1249/jes.0000000000000004

Daily, J. W., & Park, S. (2022). Sarcopenia Is a Cause and Consequence of Metabolic Dysregulation in Aging Humans: Effects of Gut Dysbiosis, Glucose Dysregulation, Diet and Lifestyle. Cells, 11(3), 338. https://doi.org/10.3390/cells11030338

Relaix, F., & Zammit, P. S. (2012). Satellite cells are essential for skeletal muscle regeneration: the cell on the edge returns centre stage. Development, 139(16), 2845–2856. https://doi.org/10.1242/dev.069088

Delbono, O. (2000). Regulation of excitation contraction coupling by insulin-like growth factor-1 in aging skeletal muscle. The Journal of Nutrition, Health & Aging, 4(3), 162–164. https://pubmed.ncbi.nlm.nih.gov/10936903/

Miljkovic, N., Lim, J.-Y., Miljkovic, I., & Frontera, W. R. (2015). Aging of Skeletal Muscle Fibers. Annals of Rehabilitation Medicine, 39(2), 155. https://doi.org/10.5535/arm.2015.39.2.155

Aversa, R., Petrescu, R. V., Apicella, A., & Petrescu, F. I. (2016). One Can Slow Down the Aging Through Antioxidants. Papers.ssrn.com. https://papers.ssrn.com/sol3/papers.cfm?abstract_id=3074497

Wu, J., Ren, B., Wang, D., & Lin, H. (2022). Regulatory T cells in skeletal muscle repair and regeneration: recent insights. Cell Death & Disease, 13(8). https://doi.org/10.1038/s41419-022-05142-8

Stockinger, J., Maxwell, N., Shapiro, D., deCabo, R., & Valdez, G. (2017). Caloric Restriction Mimetics Slow Aging of Neuromuscular Synapses and Muscle Fibers. The Journals of Gerontology. Series A, Biological Sciences and Medical Sciences, 73(1), 21–28. https://doi.org/10.1093/gerona/glx023

GUPTA, U. C., & GUPTA, S. C. (2014). Sources and Deficiency Diseases of Mineral Nutrients in Human Health and Nutrition: A Review. Pedosphere, 24(1), 13–38. https://doi.org/10.1016/s1002-0160(13)60077-6

Quintaes, K. D., & Diez-Garcia, R. W. (2015). The importance of minerals in the human diet. Handbook of Mineral Elements in Food, 1–21. https://doi.org/10.1002/9781118654316.ch1

Burke, L. M., Kiens, B., & Ivy, J. L. (2004). Carbohydrates and Fat for Training and Recovery. Journal of Sports Sciences, 22(1), 15–30. https://doi.org/10.1080/0264041031000140527

Abete, I., Goyenechea, E., Zulet, M. A., & Martínez, J. A. (2011). Obesity and metabolic syndrome: Potential benefit from specific nutritional components. Nutrition, Metabolism and Cardiovascular Diseases, 21, B1–B15. https://doi.org/10.1016/j.numecd.2011.05.001

Hoffman, J. R., & Falvo, M. J. (2004). Protein - Which is Best? Journal of Sports Science & Medicine, 3(3), 118–130. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905294/

Merenkova, S. P., Zinana, O. V., Stuart, M., Okushkanova, E. K., & Androsova, N. V. (2020). Effects of dietary fiber on human health: a Review. Cyberleninka.ru. https://cyberleninka.ru/article/n/effects-of-dietary-fiber-on-human-health-a-review/viewer

Anderson, O., García, R., & Wu, Y. (n.d.). Chapter 180: The Principles of Nutritional Sciences: Nutrients, Nutrition Recommendations, and Dietary Guidelines. In 31. MaxcyRosenauLast Public Health & Preventive Medicine (p. 16). Retrieved August 27, 2023, from https://dpl6hyzg28thp.cloudfront.net/media/Chapter_180__The_Principles_of_Nutritional_Sciences__Nutrients_Nutrition_Recommendations_bG3Wk6G.pdf

Muhammad Amir Maqbool, Muhammad Aslam, Waseem Akbar, & Zubair Iqbal. (2018, May 25). Biological importance of vitamins for human health: A review. ResearchGate; unknown. https://www.researchgate.net/publication/325359151_Biological_importance_of_vitamins_for_human_health_A_review

Gropper, S. A. S., & Smith, J. L. (2013). Advanced nutrition and human metabolism. Sixth edition. Belmont, CA, Wadsworth/Cengage Learning.

Gharibzahedi, S. M. T., & Jafari, S. M. (2017). The importance of minerals in human nutrition: Bioavailability, food fortification, processing effects and nanoencapsulation. Trends in Food Science & Technology, 62, 119–132. https://doi.org/10.1016/j.tifs.2017.02.017

Maughan, R. J. (2018). Dietary Supplements and the High-Performance Athlete. International Journal of Sport Nutrition and Exercise Metabolism, 28(2), 101–101. https://doi.org/10.1123/ijsnem.2018-0026

Owens, D. J., Twist, C., Cobley, J. N., Howatson, G., & Close, G. L. (2018). Exercise-induced muscle damage: What is it, what causes it and what are the nutritional solutions? European Journal of Sport Science, 19(1), 71–85. https://doi.org/10.1080/17461391.2018.1505957

Liao, Y., Weber, D., Xu, W., Durbin-Johnson, B. P., Phinney, B. S., & Lönnerdal, B. (2017). Absolute Quantification of Human Milk Caseins and the Whey/Casein Ratio during the First Year of Lactation. Journal of Proteome Research, 16(11), 4113–4121. https://doi.org/10.1021/acs.jproteome.7b00486

Caballero-García, A., & Córdova-Martínez, A. (2022). Muscle Recovery and Nutrition. Nutrients, 14(12), 2416. https://doi.org/10.3390/nu14122416

Legault, Z., Bagnall, N., & Kimmerly, D. S. (2015). The Influence of Oral L-Glutamine Supplementation on Muscle Strength Recovery and Soreness Following Unilateral Knee Extension Eccentric Exercise. International Journal of Sport Nutrition and Exercise Metabolism, 25(5), 417–426. https://doi.org/10.1123/ijsnem.2014-0209

Córdova-Martínez, A., Caballero-García, A., Bello, H. J., Pérez-Valdecantos, D., & Roche, E. (2021). Effect of Glutamine Supplementation on Muscular Damage Biomarkers in Professional Basketball Players. Nutrients, 13(6), 2073. https://doi.org/10.3390/nu13062073

Saracino, P. G., Saylor, H. E., Hanna, B. R., Hickner, R. C., Kim, J.-S., & Ormsbee, M. J. (2020). Effects of Pre-Sleep Whey vs. Plant-Based Protein Consumption on Muscle Recovery Following Damaging Morning Exercise. Nutrients, 12(7), 2049. https://doi.org/10.3390/nu12072049

Harty, P. S., Cottet, M. L., Malloy, J. K., & Kerksick, C. M. (2019). Nutritional and Supplementation Strategies to Prevent and Attenuate Exercise-Induced Muscle Damage: a Brief Review. Sports Medicine - Open, 5(1). https://doi.org/10.1186/s40798-018-0176-6

Deminice, R., Rosa, F. T., Franco, G. S., Jordao, A. A., & de Freitas, E. C. (2013). Effects of creatine supplementation on oxidative stress and inflammatory markers after repeated-sprint exercise in humans. Nutrition, 29(9), 1127–1132. https://doi.org/10.1016/j.nut.2013.03.003

Wilson, J. M., Lowery, R. P., Joy, J. M., Walters, J. A., Baier, S. M., Fuller, J. C., Stout, J. R., Norton, L. E., Sikorski, E. M., Wilson, S. M. C., Duncan, N. M., Zanchi, N. E., & Rathmacher, J. (2013). β-Hydroxy-β-methylbutyrate free acid reduces markers of exercise-induced muscle damage and improves recovery in resistance-trained men. British Journal of Nutrition, 110(3), 538–544. https://doi.org/10.1017/s0007114512005387

Street, B., Byrne, C., & Eston, R. (2011). Glutamine Supplementation in Recovery From Eccentric Exercise Attenuates Strength Loss and Muscle Soreness. Journal of Exercise Science & Fitness, 9(2), 116–122. https://doi.org/10.1016/s1728-869x(12)60007-0

Campisi, J., & Vijg, J. (2009). Does Damage to DNA and Other Macromolecules Play a Role in Aging? If So, How? The Journals of Gerontology Series A: Biological Sciences and Medical Sciences, 64A(2), 175–178. https://doi.org/10.1093/gerona/gln065

De Carvalho, F. G., Galan, B. S. M., Santos, P. C., Pritchett, K., Pfrimer, K., Ferriolli, E., Papoti, M., Marchini, J. S., & de Freitas, E. C. (2017). Taurine: A Potential Ergogenic Aid for Preventing Muscle Damage and Protein Catabolism and Decreasing Oxidative Stress Produced by Endurance Exercise. Frontiers in Physiology, 8. https://doi.org/10.3389/fphys.2017.00710

O’Connor, E., Mündel, T., & Barnes, M. J. (2022). Nutritional Compounds to Improve Post-Exercise Recovery. Nutrients, 14(23), 5069. https://doi.org/10.3390/nu14235069

Sousa, M., Teixeira, V. H., & Soares, J. (2014). Dietary strategies to recover from exercise-induced muscle damage. International Journal of Food Sciences and Nutrition, 65(2), 151–163. https://doi.org/10.3109/09637486.2013.849662

Davison, G., & Gleeson, M. (2007). The effects of acute vitamin C supplementation on cortisol, interleukin-6, and neutrophil responses to prolonged cycling exercise. European Journal of Sport Science, 7(1), 15–25. https://doi.org/10.1080/17461390701197734

Jakemanl, P., & Maxwell, S. (1993). Effect of antioxidant vitamin supplementation on muscle function after eccentric exercise. European Journal of Applied Physiology and Occupational Physiology, 67(5), 426–430. https://doi.org/10.1007/bf00376459

Santos, S. A., Silva, E. T., Caris, A. V., Lira, F. S., Tufik, S., & dos Santos, R. V. T. (2016). Vitamin E supplementation inhibits muscle damage and inflammation after moderate exercise in hypoxia. Journal of Human Nutrition and Dietetics, 29(4), 516–522. https://doi.org/10.1111/jhn.12361

Owens, D. J., Fraser, W. D., & Close, G. L. (2014). Vitamin D and the athlete: Emerging insights. European Journal of Sport Science, 15(1), 73–84. https://doi.org/10.1080/17461391.2014.944223

Żebrowska, A., Sadowska-Krępa, E., Stanula, A., Waśkiewicz, Z., Łakomy, O., Bezuglov, E., Nikolaidis, P. T., Rosemann, T., & Knechtle, B. (2020). The effect of vitamin D supplementation on serum total 25(OH) levels and biochemical markers of skeletal muscles in runners. Journal of the International Society of Sports Nutrition, 17(1). https://doi.org/10.1186/s12970-020-00347-8

Owens, D. J., Sharples, A. P., Polydorou, I., Alwan, N., Donovan, T., Tang, J., Fraser, W. D., Cooper, R. G., Morton, J. P., Stewart, C., & Close, G. L. (2015). A systems-based investigation into vitamin D and skeletal muscle repair, regeneration, and hypertrophy. American Journal of Physiology-Endocrinology and Metabolism, 309(12), E1019–E1031. https://doi.org/10.1152/ajpendo.00375.2015

Mieszkowski, J., Borkowska, A., Stankiewicz, B., Kochanowicz, A., Niespodziński, B., Surmiak, M., Waldziński, T., Rola, R., Petr, M., & Antosiewicz, J. (2021). Single High-Dose Vitamin D Supplementation as an Approach for Reducing Ultramarathon-Induced Inflammation: A Double-Blind Randomized Controlled Trial. Nutrients, 13(4), 1280. https://doi.org/10.3390/nu13041280

Hirst, J., King, Martin S., & Pryde, Kenneth R. (2008). The production of reactive oxygen species by complex I. Biochemical Society Transactions, 36(5), 976–980. https://doi.org/10.1042/bst0360976

Iakovou, E., & Kourti, M. (2022). A Comprehensive Overview of the Complex Role of Oxidative Stress in Aging, The Contributing Environmental Stressors and Emerging Antioxidant Therapeutic Interventions. Frontiers in Aging Neuroscience, 14. https://doi.org/10.3389/fnagi.2022.827900

Poon, H. Fai., Calabrese, V., Scapagnini, G., & Butterfield, D. Allan. (2004). Free radicals and brain aging. Clinics in Geriatric Medicine, 20(2), 329–359. https://doi.org/10.1016/j.cger.2004.02.005

Pearson, K. J., Baur, J. A., Lewis, K. N., Peshkin, L., Price, N. L., Labinskyy, N., Swindell, W. R., Kamara, D., Minor, R. K., Perez, E., Jamieson, H. A., Zhang, Y., Dunn, S. R., Sharma, K., Pleshko, N., Woollett, L. A., Csiszar, A., Ikeno, Y., Le Couteur, D., & Elliott, P. J. (2008). Resveratrol Delays Age-Related Deterioration and Mimics Transcriptional Aspects of Dietary Restriction without Extending Life Span. Cell Metabolism, 8(2), 157–168. https://doi.org/10.1016/j.cmet.2008.06.011

Bowtell, J., & Kelly, V. (2019). Fruit-Derived Polyphenol Supplementation for Athlete Recovery and Performance. Sports Medicine, 49(S1), 3–23. https://doi.org/10.1007/s40279-018-0998-x

Viribay, A., Arribalzaga, S., Mielgo-Ayuso, J., Castañeda-Babarro, A., Seco-Calvo, J., & Urdampilleta, A. (2020). Effects of 120 g/h of Carbohydrates Intake during a Mountain Marathon on Exercise-Induced Muscle Damage in Elite Runners. Nutrients, 12(5), 1367. https://doi.org/10.3390/nu12051367

Urdampilleta, A., Arribalzaga, S., Viribay, A., Castañeda-Babarro, A., Seco-Calvo, J., & Mielgo-Ayuso, J. (2020). Effects of 120 vs. 60 and 90 g/h Carbohydrate Intake during a Trail Marathon on Neuromuscular Function and High Intensity Run Capacity Recovery. Nutrients, 12(7), 2094. https://doi.org/10.3390/nu12072094

Mielgo-Ayuso, J., & Fernández-Lázaro, D. (2021). Nutrition and Muscle Recovery. Nutrients, 13(2), 294. https://doi.org/10.3390/nu13020294

Papadopoulou, S. K. (2020). Rehabilitation Nutrition for Injury Recovery of Athletes: The Role of Macronutrient Intake. Nutrients, 12(8), 2449. https://doi.org/10.3390/nu12082449

Lou, J. J. W., Chua, Y. L., Chew, E. H., Gao, J., Bushell, M., & Hagen, T. (2010). Inhibition of Hypoxia-Inducible Factor-1α (HIF-1α) Protein Synthesis by DNA Damage Inducing Agents. PLoS ONE, 5(5), e10522. https://doi.org/10.1371/journal.pone.0010522

Barja, G. (2004). Free radicals and aging. Trends in Neurosciences, 27(10), 595–600. https://doi.org/10.1016/j.tins.2004.07.005

Kushmerick, M. J. (1985). Patterns in mammalian muscle energetics. Journal of Experimental Biology, 115(1), 165–177. https://doi.org/10.1242/jeb.115.1.165

Murray, B., & Rosenbloom, C. (2018). Fundamentals of glycogen metabolism for coaches and athletes. Nutrition Reviews, 76(4), 243–259. https://doi.org/10.1093/nutrit/nuy001

Downloads

Posted

2023-09-16