Revisando as evidências: importância da oferta proteica e do exercício resistido para a hipertrofia muscular

Abstract

Introduction: Resistance training is a primary exercise used to build strength and stimulate hypertrophy. To achieve the goal of hypertrophy it is essential that the body remains in a favorable metabolic situation, including the creation of a positive energy balance. Experts point out that food is the fundamental piece for muscle mass gain, especially the correct protein intake. Therefore, it is important to know the scientific evidence about the characteristics of protein diets. Objective: to analyze the importance of nutritional intake and adequate resistance exercise for muscle hypertrophy. Material and Methods: a search of the articles was carried out from the SCIELO, PUBMED and CAPES databases. Using the terms: "hypertrophy", "resistance training", "protein", "hypertrophy", "resistance training", "protein", "protein intake", "diet", "body composition" and "nutrition, in combination with "AND", from 2012-2021. Results: The final sample consisted of 9 articles. Pointing out that for those looking for significant results resistance training and body changes such as lean mass gain, one should choose a higher protein intake than recommended for other groups, but with an adequate intake of calories. Discussion: Studies report that diets composed of protein-rich foods are able to trigger important molecular mechanisms related to muscle hypertrophy. In addition, there is evidence to demonstrate that the practice of resistance training when associated with correct protein consumption is able to enhance lean mass gain. Conclusion: Adequate protein consumption, as recommended for each daily individualized dietary situation, results in improvement in muscle hypertrophy.