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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
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 ...
Nutrição e Hipertrofia – Artigo 2
The effect of protein timing on muscle strength and hypertrophy: a meta-analysis
Abstract
Protein timing is a popular dietary strategy designed to optimize the adaptive response to exercise. The strategy
involves consuming protein in and around a training session in an effort to facilitate muscular repair and remodeling, and thereby enhance post-exercise strength- and hypertrophy-related adaptations. Despite the apparent
biological plausibility of the strategy, however, the effectiveness ...
