Key points to highlight:
- Muscle Growth Support: Moringa serves as a rich protein source, containing essential amino acids crucial for muscle development and repair, which helps in post-workout recovery.
- Anti-inflammatory & Antioxidant Effects: Its compounds, such as isothiocyanates and biophenols, mitigate muscle inflammation and shield against oxidative stress, enhancing workout recovery and muscle integrity.
- Enhanced Endurance & Performance: Moringa’s regulation of blood sugar levels and provision of essential minerals like magnesium supports energy levels, reduces fatigue, and supports prolonged, high-impact workouts, which is important for muscle growth.
- Bone Health & Vitamin Support: With its calcium and phosphorus content, Moringa fortifies bones, lowering the risk of workout-induced fractures, while its vitamin C content aids in regulating blood pressure and optimizing oxygen delivery to muscles, further improving workout performance and muscle growth.
Moringa is highly revered for its powerful therapeutic potential. Scientific research has provided sufficient evidence to establish the medicinal potential of Moringa in the management of more than 300 medical conditions, some of which include diabetes, obesity, high cholesterol, infections, and hormonal imbalances. The use of Moringa is also recommended for supporting muscle growth and improving the results of workout routines. [1]
This article discusses whether Moringa is good for muscle growth. We will also have a look at the medicinal properties and mechanism of action of Moringa associated with muscle growth.
What is Moringa?
Moringa, also called Moringa Oleifera, is mostly found in the Himalayan Region of Asian countries. Popularly known as drumstick, Moringa is commonly used in cooking in several cuisines across the world. It is also used in different forms such as powders, oils, and capsules for medicinal purposes. The use of supplements in these forms is specifically suitable for people who suffer from medical conditions or are looking to improve their health and fitness.
Let us have a look at the nutritional value and medicinal properties of Moringa attributed to its ability to support muscle growth.
Moringa’s Ability to Support Muscle Growth
Rich Source of Protein
Proteins are the building blocks of the body. Proteins are needed to support muscle growth and heal the muscles that are damaged during workouts or other intense physical activities.
Moringa offers a rich source of proteins. It is considered a complete protein as it has all essential amino acids including Arginine, Histidine, Lysine, Tryptophan, Isoleucine, Threonine, Valine, and Leucine.
These amino acids can help build proteins and thus, support muscle growth. The high amount of proteins in Moringa can also help accelerate the healing of the muscles and improve your post-workout recovery.
Anti-Inflammatory Effects
The muscle growth-supporting properties of Moringa could be attributed to its anti-inflammatory and antioxidant effects.
Moringa Oleifera contains anti-inflammatory compounds such as isothiocyanates, biophenols, and essential amino acids that naturally reduce inflammation in the muscles by inhibiting the activities of proinflammatory enzymes in the body. This can assist in your recovery after any workout injury and allow you to cope with physical damage more efficiently. [2]
This suggests that regular use of Moringa might be beneficial for minimizing downtime associated with workout injuries, allowing you to stick to your fitness routine without frequent interruptions. This benefit of Moringa can help you see better results in terms of muscle growth in a shorter duration.
Antioxidant Properties
Moringa is revered for its natural antioxidant properties, which can help protect muscles from damage by harmful free radicals.
Free radicals are generated in the body as a by-product of various metabolic processes, including muscle breakdown, which occurs during weightlifting and other strenuous physical activities. These free radicals can cause considerable damage to the muscles, thus slowing down your muscle growth.
In addition, oxidative stress associated with free radical damage can also contribute to inflammation and slow down your post-workout recovery.
The antioxidant properties of Moringa leaves can lower oxidative stress in the muscle tissue and protect the muscle fibers against potential damage.
This is another mechanism of action of Moringa associated with better workout results. It is important to note that the antioxidant properties of Moringa leaves are linked to the presence of quercetin, chlorogenic acid, beta carotene, and vitamin C in the leaves of this plant. [3] [4]
Anti-Fatigue Effects
What makes the use of Moringa powder, oil, or supplements specifically suitable for promoting muscle growth is its ability to reduce fatigue. Moringa leaves can help regulate the blood sugar levels in the body by maintaining an optimum balance of hormones, such as insulin and Glucagon. [5]
This results in a steady supply of energy to the muscles in the form of ATPs derived from the breakdown of glucose. This can help you increase the duration of your workouts, allowing you to see the desired muscle growth results in a comparatively shorter duration.
A Source of Magnesium
Moringa leaves contain minerals such as magnesium and iron, which play a role in supporting muscle growth.
Magnesium is needed by the body for the production of energy from glucose. It can also help to prevent muscle spasms and help you gain lean muscle mass.
On the other hand, iron is required for the transportation of oxygen to all parts of the body, including the muscles. The proper supply of blood and oxygen to the muscles can help you work out for longer and reduce the risk of early fatigue. In addition, Moringa leaves can also boost your energy levels, allowing you to perform high-impact exercises, which play a role in strengthening muscles and improving balance.
These benefits associated with the high mineral content of Moringa leaves can complement its protein content, thus improving your overall workout performance.
Bone Strength
the health and strength of your bones cannot be ignored when you are following a workout plan aimed at growing bigger and stronger muscles.
Weak bones are vulnerable to stress fractures during intense physical activities. This risk can be avoided to some extent by including Moringa in your diet or using supplements when needed.
Moringa leaves offer a good natural source of calcium, which is needed for building strong and healthy bones. It is estimated that the calcium content of Moringa leaves is almost twice that of milk and yogurt. In addition, Moringa leaves also contain phosphorus, which is needed for maintaining optimum bone health. [6]
The rich supply of these minerals can make your bones stronger and lower your risk of workout-induced fractures. This will not just allow you to continue with your exercise plan without any prolonged downtime but also make it easier for you to perform high-impact exercises aimed at building stronger and more resilient muscles.
Vitamin C
Clinical research suggests that an adequate supply of vitamin C to the body is essential for maintaining normal blood pressure during and after workout sessions.
Moringa leaves provide a natural source of vitamin C, which could play an indirect role in supporting muscle growth by regulating your blood pressure and supporting your heart health. In addition, vitamin C can also improve the absorption of iron, thereby enhancing the availability of oxygen and blood to the muscles during physical activity.
These benefits associated with vitamin C in Moringa can improve your workout performance and help you achieve your goals related to muscle growth and fitness.
Conclusion
Moringa leaves contain several vitamins and minerals, in addition to providing a great source of muscle-building proteins, and protective anti-inflammatory and anti-oxidant compounds. The rich nutritional value and varied therapeutic potential of Moringa make it a desirable addition to your exercise plan.
References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6379786/
- https://www.tandfonline.com/doi/full/10.1080/13880200802366710
- https://pubmed.ncbi.nlm.nih.gov/29522200
- https://pubmed.ncbi.nlm.nih.gov/31453658
- https://pubmed.ncbi.nlm.nih.gov/26904162
- https://pubmed.ncbi.nlm.nih.gov/2200470/
Dr. Jyothi Shenoy has clinical experience of more than 15 years in alternative medicine. She believes in treating patients in a holistic manner. She aims to educate patients about their illnesses and provide tips related to their lifestyle and diet to ensure they are able to derive long-term relief from their ailments. The natural treatments recommended by Dr. Shenoy are aimed at preventing the recurrence of symptoms and improving the quality of life to enable patients to live a happy, healthy, and active life for year after year. She has expertise in the management of acute and chronic diseases like obesity, IBS, asthma, allergies, autoimmune disorders, arthritis, autism, ADHD, IBD, hypertension, SIBO, diabetes, leaky gut syndrome, high cholesterol, cancer, infections, and skin diseases. Additionally, she has worked as a lecturer in a medical college for 5 years and has certifications in ‘Internationally Accredited Certificate in Nutrition’ and ‘Ayurveda Lifestyle Practices for Balance and Bliss’.
