Vitamin D Muscle Growth Studies: How Much is Needed

Not another boring whey protein supplementation study!! Yes, but this new study has a twist on protein supplementation for increasing lean body mass. It is well known that resistance training with whey protein results in large increases in muscle protein synthesis (MPS) associated with increases in muscle mass. (1, 2)

There is large variability in studies on protein and muscle hypertrophy which depend on the type of protein consumed, the amount of leucine per serving, whether a person is in a caloric deficit or a surplus, and the hydration state when the protein is consumed.(3)

The current recommendation for maximizing muscle growth is 20-40 grams of protein per meal, 1-3 grams of leucine, and 10-15 grams of Essential amino acids to promote anabolic actions in muscle.(4) Protein distribution has been controversial for some time, with some researchers showing that protein timing was beneficial, whereas others have found no effect. For example, some studies have found that protein before bed can build muscle, whereas others have not.(5)

HOW MUCH VITAMIN D FOR MUSCLE GROWTH?

Supplements and vitamins for muscle growth are a topic of research for scientists. Vitamin D is especially important for immune health. The emergence of supplements with zinc and vitamin D The benefits of Vitamin D3 are well documented for muscle growth.

Vitamin D is a fat soluble vitamin that can be stored in the body. Be cautious of those Mega Food Vitamin D supplements; check the labels for dosages.

Vitamin D is also absorbed thru sunlight. Do I need Vitamin D in the summer is a frequently asked question. Another common question is can you absorb vitamin D through sunscreen/does sunscreen cause vitamin D deficiency? Many ask does sunblock cause vitamin D deficiency.

Sunblock reduces the risk of skin cancer, but sunblock and vitamin D is not a good combo. Sunblock can inhibit Vitamin D absorption, so you need a certain amount of sunlight for optimal health.

IS VITAMIN D GOOD FOR MUSCLE GROWTH?

The benefits of D3 vitamins (i.e., Vitamin D3) go beyond health, but research has shown that vitamin D3 for muscle building is essential. Research supports the benefits of vitamin D3 for women and vitamin D3 benefits for men for those who are deficient. For optimal absorption, many vitamins should contain calcium, magnesium, and vitamin D.

Vitamin D and skeletal muscle growth and vitamin D for weight lifting is a new area of research linking Vitamin D3 and bodybuilding. Vitamin D3 muscle growth on PubMed studies is becoming more prevalent. Can vitamin D help you gain muscle? A previous study found that an HMB supplement and vitamin D have been shown to support increases in muscle mass and strength. (11)

VITAMIN D3 MUSCLE GROWTH AND WHEY PROTEIN?

Researchers examined the effect of protein timing and whether consuming it impacted skeletal muscle growth in untrained college-aged men. The protein supplement groups received 25 grams of whey protein and took 4000 IU of Vitamin D with their protein powder. A total of 45 subjects were assigned to the 3 groups:

• Group 1: Whey Protein and Vitamin D before bedtime.
• Group 2: Whey Protein and Vitamin D at Breakfast.
• Group 3: a control group

The subjects performed an 8-week resistance exercise program with the supplements. The subjects just performed a seated leg press for their resistance exercise. The training phase comprised 4 sets of 10 repetitions of leg presses at 70% of individual 1 RM load with a 60’second rest between 2 sets, followed by a cool-down phase. Strength tests, anabolic hormones, and measurements of body fat and muscle mass were taken at the end of the study.

RESULTS

All the groups consumed roughly the same calories, protein, fat, and carbohydrates throughout the study, but Vitamin D levels were significantly higher for the whey and vitamin D supplement groups. The groups consumed about 1.6 grams per kg of body weight, which has been shown to increase muscle mass.

All groups increased muscle mass over the training period, but the Whey Protein and Vitamin D groups, whether consumed at bed or in the morning, had greater increases in muscle mass. Fat mass also decreased to a greater extent in the whey and vitamin D groups compared to the control groups. Whey and Vitamin D groups also increased testosterone, IGF-1, and irisin concentrations and decreased muscle-suppressing hormone myostatin.

Most studies have recommended that protein be consumed evenly throughout the day, but most of the subjects in the study consumed more of their protein at lunch and dinner than at breakfast. Besides insufficient breakfast protein intake, over three-quarters of the subjects in our studies reported they would not consume breakfast unless they had morning lessons at 8:00 a.m., which meant they only consumed breakfast 2–3 days a week, considering their schedules.

Vitamin D Muscle Growth Studies

The distribution of protein intake in the group that consumed whey protein and Vitamin D in the morning was evenly distributed over three meals (breakfast/lunch/dinner: 32/34/34%), whereas in the whey protein and Vitamin D before bed and the control group had a skewed protein distribution towards lunch and dinner, the ratios were 18/42/40% and 18/41/42%.

Despite the differences in protein intake throughout the day, the groups had no differences in muscle mass. This is in contrast to a previous study in which protein at breakfast was associated with greater increases in muscle mass compared to other meals throughout the day.(6)

When considering the combination of whey protein and vitamin D as the next significant supplement duo for muscle growth, certain factors need to be taken into account. The participants in the study were not previously trained and had a deficiency in vitamin D before the research began. The study took place in northern China during the winter months. As a result, participants had limited outdoor activities and couldn’t obtain adequate Vitamin D from the sun’s ultraviolet radiation B (UVB) due to the season.

Vitamin D Muscle Growth Studies

The increases in muscle mass could have partially been to the subjects getting their Vitamin D back in the normal ranges. The increases in testosterone and Vitamin D could have been to have their vitamin D levels return to normal thru supplementation.

Previous studies have found that insufficient levels of vitamin D (i.e., Vitamin D insufficiency) lead to decreased testosterone, immune system insufficiency, increased myostatin, and reduced muscle mass. (7-9)

Good sources of vitamin D are Cod liver oil, salmon, dairy, and plant milks fortified with vitamin D, sardines, and beef liver. Older adults are at greater risk for Vitamin D deficiency. A word of caution, Vitamin D is stored in the body, so there is a potential for Vitamin D toxicity. Vitamin D helps build muscle for those that are deficient in Vitamin D.