Proteína para síntese proteica e hipertrofia muscular de adultos: quanto, quando e como consumir?


  • Marcus Vinicius L. dos Santos Quaresma Departamento de Biociências, Universidade Federal de São Paulo (UNIFESP), Brasil.
  • Erick P. de Oliveira Faculdade de Medicina, Universidade Federal de Uberlândia (UFU), Brasil.


síntese proteica, massa muscular, proteína


O ganho de massa muscular ocorre por meio do equilíbrio entre os processos de síntese e degradação proteica. Desta forma, o exercício de força e o consumo adequado de proteínas estimulam a síntese proteica da musculatura esquelética, o que induz estímulos hipertróficos. Neste contexto, o consumo protéico diário deve ser de 0,8 a 1,0 g/kg/dia para indivíduos inativos fisicamente e 1,2 a 2,0 g/kg/dia para praticantes de exercício físico de força. Com relação às diferentes fontes proteicas, a quantidade de leucina é um fator essencial para determinar sua qualidade. Neste sentido, estudos mostram que o consumo de aproximadamente 0,25-0,30g de proteína/kg/refeição, que contenha 2-3 g de leucina, parece estimular de forma máxima a síntese proteica. Além disso, propõe-se que o fracionamento homogêneo ao longo do dia, o consumo protéico após o exercício e antes de dormir parecem ser estratégias importantes para síntese proteica e hipertrofia muscular. Contudo, esses dados devem ser utilizados com cautela, pois ainda há poucos estudos que avaliaram estas intervenções na hipertrofia muscular. Portanto, o objetivo desta revisão narrativa é realizar uma avaliação crítica dos principais estudos que avaliam o efeito da qualidade, quantidade e momento do consumo protéico na síntese proteica e/ou hipertrofia muscular em indivíduos jovens.


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