Efeitos da associação entre musculação e dieta hiperproteica sobre a hipertrofia muscular em mulheres adultas: revisão bibliográfica

Abstract

This study aimed to investigate the differences in muscle hypertrophy between adult women who practice weight training combined with a high-protein diet and women who perform only resistance training. This is a narrative literature review, with a qualitative approach and exploratory-descriptive character, developed through a survey of national and international scientific databases. Studies published between 2023 and 2026 related to weight training, muscle hypertrophy, body composition, and protein intake in adult women were analyzed. The results showed that resistance training was mainly associated with increased muscle strength, functional improvement, and positive changes in body composition. The analyzed studies indicated an increase in lean mass, a reduction in body fat percentage, and improved physical performance after interventions between 8 and 12 weeks of training. Regarding the high-protein diet, a contribution to the maintenance of muscle mass, recovery, and metabolic responses associated with training was observed. However, some studies did not identify a statistically significant superiority of the association between weight training and a high-protein diet when compared to isolated resistance training in gains related to muscle hypertrophy. It is concluded that weight training remains the primary stimulus for hypertrophic adaptations in adult women, while adequate protein intake can support muscle recovery, maintain lean mass, and optimize training responses.