Nutrição e Hipertrofia – Intervenção Nutricional
Associados, juntamente com os artigos do mês, vocês receberão uma cartilha resumo com as principais intervenções nutricionais da condição/ doença que é tema do mês! A cartilha resumo poderá ser utilizada como um material de apoio para o momento do atendimento nutricional, facilitando a prescrição de condutas com base nos dados mais recentes dos estudos científicos.
Nutrição e Hipertrofia – Artigo 10
Effects of β-Alanine Supplementation on Subjects Performing High-Intensity Functional Training
Abstract:
Background: β-alanine, a non-essential amino acid found in the diet and produced through nucleotide catabolism, is significant for muscle performance due to its role in carnosine synthesis. This study aims to assess the impact of a 4-week β-alanine supplementation on neuromuscular fatigue in individuals engaging in High-Intensity Functional Training (HIFT) and its subsequent effect on sports performance, distinguishing between central fatigue from the CNS and peripheral fatigue from ...
Nutrição e Hipertrofia – Artigo 8
Creatine Supplementation for Muscle Growth: A Scoping Review of Randomized Clinical Trials from 2012 to 2021
Abstract: Creatine supplementation is the most popular ergonomic aid for athletes in recent years and is used for improving sport performance and muscle growth. However, creatine supplementation is not always effective in all populations. To address these discrepancies, numerous studies have examined the use of creatine supplementation for muscle growth. This scoping review aimed to investigate the effects of creatine supplementation for muscle growth in various populations, in ...
Nutrição e Hipertrofia – Artigo 7
The Effects of Creatine Supplementation Combined with Resistance Training on Regional Measures of Muscle Hypertrophy: A Systematic Review with Meta-Analysis
Abstract: The purpose of this paper was to carry out a systematic review with a meta-analysis of randomized controlled trials that examined the combined effects of resistance training (RT) and creatine supplementation on regional changes in muscle mass, with direct imaging measures of hypertrophy. Moreover, we performed regression analyses to determine the potential influence of covariates. We included trials that had a duration of at ...
Nutrição e Hipertrofia – Artigo 6
Effect of high-dose vitamin C and E supplementation on muscle recovery and training adaptation: a mini review
[Purpose] This review aimed to investigate the effects of high-dose vitamins C and E supplementation combined with acute or chronic exercise on muscle recovery and training adaptation.
[Methods] We used PubMed, Web of Science, and Wiley Online Library databases to perform a literature search based on the keywords ‘vitamin C, vitamin E, antioxidants, muscle recovery, training adaptation, and oxidative stress’.
[Results] Vitamin C or E supplementation has been reported to ...
Nutrição e Hipertrofia – Artigo 5
Protein Intake and Exercise-Induced Skeletal Muscle Hypertrophy: An Update
Abstract: Skeletal muscle mass is critical for sport performance and in many pathological conditions. The combination of protein intake and resistance exercise is the most ecient strategy to promote skeletal muscle hypertrophy and remodeling. However, to be really ecient, certain conditions need to be considered. The amount, type and source of proteins do all matter as well as the timing of ingestion and spreading over the whole day. Optimizing those conditions favor a positive net protein balance, which in the ...
Nutrição e Hipertrofia – Artigo 4
Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults
Abstract
We performed a systematic review, meta-analysis, and meta-regression to determine if increasing daily protein ingestion contributes to gaining lean body mass (LBM), muscle strength, and physical/functional test performance in healthy subjects. A protocol for the present study was registered (PROSPERO, CRD42020159001), and a systematic search of Medline, Embase, CINAHL, and Web of Sciences databases was undertaken. Only randomized controlled trials (RCT) where participants ...
Nutrição e Hipertrofia – Artigo 3
Protein timing and its effects on muscular hypertrophy and strength in individuals engaged in weight-training
Abstract
The purpose of this review was to determine whether past research provides conclusive evidence about the effects
of type and timing of ingestion of specific sources of protein by those engaged in resistance weight training. Two
essential, nutrition-related, tenets need to be followed by weightlifters to maximize muscle hypertrophy: the
consumption of 1.2-2.0 g protein.kg -1 of body weight, and ≥44-50 kcal.kg-1 of body weight. Researchers have tested the effects of ...
