Develop a consistent strength-training regimen. Incorporate different kinds of exercises such as push-ups, weights, resistance training/movements, carrying heavy materials, frequently flexing muscles, pilates and swimming. Performing a variety of exercises consistently will help you tone muscles, build strength and minimize myostatin. A University of Pittsburgh study found that participants who performed nine weeks of heavy resistance training decreased myostatin expression by 37 percent.
Combine intense calisthenics with resistance training to diminish the effects of myostatin. Exercises that strengthen muscles via weights, resistance, and that require contraction of skeletal muscles build strong muscles, mitigating myostatin.
Consume an abundance of protein (amino acids), particularly whey-protein compound specifically designed to foster muscular development when combined with exercise. Whey protein stimulates the body's natural production of adenosine triphosphate, a chemical compound that converts directly into mitochondrial energy which is used by the body to increase lean muscle mass and physical strength.
Consume iron-enriched foods, such as lean meats, fish, nuts, beans and lentils. Iron proves indispensable to the development of healthy muscle tissue. These foods also contain B vitamins that promote healthy metabolism, energy supply and muscle development. Also, consume an abundance of fresh antioxidants found in fruits and vegetables. Antioxidants help prevent oxidation typically triggered by excess cumulative cortisol. Consider a comprehensive supplement that contains Vitamins C and E.
Ask your doctor whether you should use myostatin inhibitors usually found in bodybuilding sponsored supplements. However, use caution and check with your doctor about possible side effects, including a possible risk of increased tendon injuries.
Ask your doctor about Coenzyme Q10 supplements. Coenzyme Q10 actively exists in every cell of the human body. Coenzyme Q10 supplements foster muscle development by restoring cells of fatigued muscles.
Ask your doctor about resveratrol, a powerful antioxidant found in grapes and red wine, known to regulate the metabolism. Resveratrol is found naturally in red wine and grapes but only provides a negligible amount in those forms. Supplements are a more efficient way to get more of the antioxidant.
Avoid stress. Inordinate negative stress elevates cortisol, which promotes the release of myostatin activity, exacerbating muscle deprivation and degradation. By reducing stress, you indirectly diminish myostatin.
Get seven to 10 hours per day of sleep. The body naturally requires sleep for rehabilitation, an indispensable self-defense mechanism designed to prevent and protect against free-radical invasion. Sleep facilitates necessary bodily repair, reducing stress, and thereby regulating cortisol levels. All these factors help to mitigate myostatin to maximize muscular strength and endurance benefits.