To gain muscle mass I wonder what is more important: eating protein in an adequate amount, or training? Is it possible to increase your muscles without exercising? Let's understand better:
What role do training and nutrition play in hypertrophy?
Giulliano Esperança, a personal trainer, explains: "Since training causes small muscular ruptures until the body adapts, the body takes care of reconstituting the lost muscle mass. nutrients adequate, the body also promotes overcompensation, that is, a small increase in muscles."
In other words, three pillars are fundamental for the process of muscle gain to occur: the stimulus of the exercises, the replacement of nutrients (with food) and the proper rest (for recovery).
Does eating protein without training help?
The professional says that it is practically impossible to gain muscles without training, even if you eat proteins "This is because exercise is an essential element for the metabolic activation of muscle cells in the formation of new fibers."
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And the reverse: training, but not eating protein properly, does that work?
To better elucidate the issue, the physical education professional draws a parallel with building a house: "Bricks, cement and materials are the nutrients, the nutrition. The builder and the execution of the work represent the exercise. Therefore, a construction necessarily depends on the resources, the materials and the execution. Therefore, they cannot be separated."
"Besides, training without taking care of your diet is like taking one step forward and two steps back. food error "Giulliano complements.
And the more protein, the more chance of hypertrophy?
The nutritionist Monik Cabral answers no, since the body has a limit to the promotion of protein synthesis: "When the amount of protein is in excess, the body eliminates what goes beyond what is necessary," she explains.
According to the specialist, recent studies have shown that an intake above 1.6g of protein/kg of weight does not promote additional muscle mass gain. supplementation or overdoing it with meat in a meal does not enhance protein synthesis.
As the health professional explains, protein plays a very important role in the formation of muscles. recovery .
In order to replace the protein that has been used up during exercise, it must be recovered through food. During digestion, the body transforms protein into amino acids Our body needs actin and myosin both to build muscle and to repair it.
However, the nutritionist points out that one cannot eat uncontrolled protein and disregard the consumption of other food sources that are also essential for the proper functioning of our body. food intake since it also causes the effect of satiety," she concludes.
- Giulliano Esperanza personal trainer and executive director of the Instituto do Bem-Estar, in Rio Claro/SP;
- Monik Cabral She is a nutritionist graduated from UGF (Gama Filho University) and a physiotherapist graduated from Estácio de Sá University.