IGF-1 stands for insulin-like growth factor I and is an important endogenous molecule in the human body. IGF-1 is synthesized in the liver with the use of growth hormone and insulin. Athletes pay special attention to IGF-1 since this molecule has been shown to impart significant gains in muscle mass and strength. In addition IGF-1 the ability to repair damaged cells and is therefore considered an anti-aging molecule although the long-term effects of increased IGF-1 levels in humans is still unclear as of August of 2010.
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Supplement with 100 mg DHEA daily. According to a study published in the Journal of Clinical Endocrinology in October 1998 100 mg of DHEA or dehydroepiandrosterone increased IGF-1 levels by 16 percent in men and 31 percent in women. Although DHEA is an over-the-counter supplement it is always advisable to discuss the addition of any additional health care provider.
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Consume more whey protein and dairy products. In addition to whey protein and milk products creatine is also known to increase IGF-1 levels. Creatine is widely used by athletes and the recommended dose is 5 g per day. As DHEA creatine is available without a prescription but you should thoroughly study the label information and consult a physician.
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Exercise brief but intense. Another study published in the same publication The Journal of Clinical Endocrinology in October 1996 shows that short duration high intensity exercise increases IGF-1 levels more than exercise that lasts longer but carried on a lower level of intensity. Short sprints intense weight training sessions and other forms of exercise that are challenging but short will increase IGF-1 levels. Such exercise must be appropriate to the age and physical condition of course and you should remember that intense” and “challenging” are relative terms it may be easy for a 21-year-old man can be very challenging for an elderly individual with reduced mobility and strength.”