The role of macronutrients in the muscle hypertrophy response during resistance training: a narrative review.
Keywords:
Macronutrients, Muscle hypertrophy, Protein, Resistance training, Sports nutritionAbstract
Resistance training is widely recognized for its effectiveness in promoting muscle hypertrophy, strength, and improving physical fitness. However, for these adaptations to occur optimally, nutrition plays a fundamental role, especially regarding the adequate and strategic intake of macronutrients: proteins, carbohydrates, and lipids. This narrative review aims to verify the role of each macronutrient in the hypertrophy process, with an emphasis on nutritional timing and individual needs. Protein, particularly that of high quality, is essential for muscle protein synthesis, and a consumption of between 1.6 and 2.2 g/kg/day is recommended, with adjustments for specific populations, such as the elderly. Carbohydrates contribute to the maintenance of glycogen stores and act in the modulation of fatigue and muscle recovery. Lipids, although less discussed, have important functions in hormonal regulation and as an energy substrate in low- to moderate-intensity training. The interaction between diet and training shows that a strategically planned diet enhances the effects of exercise, making nutritional intake a central element in optimizing hypertrophy. It is concluded that the conscious and personalized manipulation of macronutrients, combined with the regular practice of resistance training, represents an effective approach to maximize the results of strength, muscle mass and physical performance.
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