Inhibit myostatin – this is how you specifically promote muscle growth

Despite intense training and a balanced diet, do you feel like your muscle growth is reaching an invisible limit? A small but powerful protein called myostatin could be the culprit. Myostatin acts like a natural brake in the body – it prevents muscles from growing beyond a certain limit. But the exciting question is: Can we release this brake? And if so, how?

In this article you will learn:

• What exactly myostatin is and how it works,

• Which biochemical processes control it,

• How you can influence it through targeted nutrition, training and supplements,

• What studies are there on this,

• And what specific everyday tips you can use to optimize your muscle growth.

What is myostatin?

Myostatin, also known as GDF-8 (Growth Differentiation Factor 8) , is a protein from the TGF-β (Transforming Growth Factor Beta) family. It is primarily produced in skeletal muscle and regulates cell growth there. More specifically, it inhibits the proliferation and differentiation of myoblasts , the precursor cells of our muscles.

In short, myostatin is a genetically encoded muscle regulator. It prevents your body from building too much muscle mass—a biological defense mechanism that makes sense from an evolutionary perspective, but often becomes a curse for modern athletes.

How does myostatin work in the body?

The biochemical effect

Myostatin binds to the activin type IIB receptor on muscle cells. This triggers a signaling cascade that activates certain genes that inhibit cell growth. Conversely, this means that if the effect of myostatin is inhibited, muscle cell proliferation and hypertrophy increase.

Myostatin deficiency – what happens?

There are rare genetic mutations (e.g., in Belgian "super cattle" or a few humans) in which myostatin is inactive. The result: extremely pronounced muscles – even without targeted training. Studies from the USA describe children with a myostatin mutation who were significantly more muscular than average at birth – without any pathology.

Why does the body block muscle building?

The reason lies in the balance between energy expenditure and protection against uncontrolled growth . Muscles consume energy—excess muscle mass would be evolutionarily disadvantageous in times of starvation. Myostatin therefore ensures that muscle mass is only built up in "reasonable" amounts.

What influences myostatin production?

Age and hormonal control

Myostatin production increases with age—one of the reasons for age-related muscle loss. Testosterone deficiency , insulin resistance, or chronic stress can also increase myostatin activity.

Nutrition

High sugar and insulin levels , as well as a very low-fat diet, promote myostatin activity. Conversely, certain micronutrients (e.g., leucine, zinc, omega-3 fatty acids) can promote its inhibition.

Movement

Intense strength training with metabolic stress (supersets, eccentric training) has been shown to reduce myostatin expression. Sprint training also has similar effects.

Strategies for inhibiting myostatin

1. Training

• Eccentric loading (e.g. negative bench press)

• Superset training (e.g. push-pull combinations)

• Sprints (e.g. 6×30 m at maximum intensity)

• Progressive overload with sufficient regeneration

2. Nutrition

• Protein-rich diet with at least 2 g/kg body weight

• Leucine-rich foods (parmesan, beef, pea protein)

• Dark chocolate (contains epicatechin)

• Avoid industrial trans fats and excessive sugar intake

3. Supplements

• Epicatechin (from cocoa beans)

• Ecdysterone (natural phytosteroid)

• Ashwagandha (adaptogen, lowers cortisol, increases testosterone)

• Follistatin boosters (herbal combinations for indirect inhibition)

• L-Leucine (essential amino acid, promotes mTOR)

Study situation

• Epicatechin : Reduction of myostatin levels by up to 17% in human studies (PubMed ID: 25997849)

• Ecdysterone : Increased muscle mass in subjects despite isocaloric nutrition (DOI: 10.3390/nu11071521)

• Ashwagandha : Increased muscle strength & testosterone in placebo-controlled studies (PMID: 26609282)

• Myostatin & Testosterone : Direct Inverse Correlation in Older Men (PMID: 20495238)

Coaching integration – regulating myostatin in everyday life

Recommended coaching measures:

• Training strategy: 2x/week eccentric strength training + 1 sprint unit

• Nutritional strategy: Leucine-rich, fat-optimized diet with a focus on zinc, vitamin D3 and omega-3

• Supplement plan (reset phase): Epicatechin 200 mg, L-Leucine 3×3 g, Ashwagandha 600 mg

• Mental component: Avoiding chronic stress – promoting GABA, sufficient sleep, no blue light stimuli in the evening

Conclusion – and your next steps

If you want to unlock your full muscle growth potential, you need to understand myostatin—and learn how to regulate it. It's not your enemy, but a biological control system. But with targeted training, smart nutrition, and carefully selected supplements, you can remove this natural brake—legally, safely, and scientifically sound.

The most important points summarized:

• Myostatin inhibits muscle growth – but can be influenced

• Strength training, leucine and epicatechin have been shown to reduce myostatin

• With a targeted lifestyle you can prevent muscle loss in old age

👉 Start today with a “Myostatin Reset Day”:

• Empty training in the morning (e.g. sprint or eccentric strength)

• Afterwards, a protein-rich meal with L-leucine

• Vegetables at lunch, Ashwagandha in the evening + quiet end

💡 Coaching integration possible: Yes Cluster: Strength training & muscle building Links: follow in the next step

Sources

1. Montano et al. (2015) “Epicatechin reduces myostatin levels and increases markers of muscle growth”➡️ Human study on the reduction of myostatin by epicatechin.

   Source: Journal of the International Society of Sports Nutrition

   Link: PubMed ID: 25997849

2. Isenmann et al. (2019) “Ecdysteroids as non-conventional anabolic agent: Performance enhancement without androgenic side effects”➡️ Investigation of the muscle anabolic effect of ecdysterone in humans.

   Source: Nutrients

   DOI: 10.3390/nu11071521

3. Wankhede et al. (2015) “Examining the effect of Withania somnifera supplementation on muscle strength and recovery”➡️ Placebo-controlled study on Ashwagandha for increasing strength and recovery.

   Source: Journal of the International Society of Sports Nutrition

   Link: PMID: 26609282

4. Morley JE et al. (2010) “Testosterone, Myostatin and aging”➡️ Relationship between testosterone levels and myostatin in older men.

   Source: Current Opinion in Clinical Nutrition and Metabolic Care

   Link: PMID: 20495238